Bölümler
-
Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Half—this episode is packed with insights for any triathlete prepping for race day.
Key Topics:
Beth’s follow-up session with swim coach Ray GibbsEmbracing technique over speed and building long-term swim efficiencyFirst impressions of Beth’s new Ribble road bikeBike fitting insights from Phil BurtNutrition planning with Precision Fuel & HydrationWarm-up race reflections from Outlaw HalfUpcoming van-life adventure to Klagenfurt for Ironman AustriaThe adrenaline boost from finally receiving the Athlete GuideMemorable Quotes:
"Your times might not improve, but if you become more efficient, you’ll save matches for the bike and the run." – Ray Gibbs (via Beth)
“You’re not racing anybody else except the course and your own thoughts.” – Simon Ward
“The swim will always be my speed bump I need to get over to get onto the bike.” – Beth Ward
“Precision planning and preparation prevents p**s poor performance.” – Beth quoting her favourite sticker from PF&H
Resources & Links Mentioned:
Swim analysis with Ray Gibbs – Contact Ray GibbsBike fitting with Phil Burt – Visit Phil Burt InnovationNutrition strategy call with Emily at Precision Fuel & Hydration – Book a call with a Precision Fuel & Hydration expertTo get 15% off your first PF&H order via our podcast link – drop me an email and I’ll share it personallyComparison swim videos from both Ray sessions – [Linked in full show notes or Simon’s site]Follow Beth’s Austria race journey on Facebook – Friend request Beth hereSome FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
My personal daily mobility routine, please click HERE**
FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Call to Action:
If this episode inspired or helped you, please:
Leave us a ⭐️⭐️⭐️⭐️⭐️ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon!Looking for more content?
Check out my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
For any questions please email [email protected].
-
You’ve trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day.
In this solo episode, I break down the five essential components of a successful race day plan — helping you avoid common pitfalls and stay calm, confident, and in control. Whether you’re doing a triathlon, long sportive, or any endurance event, these strategies will help you perform at your best when it counts.
What You’ll Learn
The #1 reason athletes blow up on race day — and how to avoid itWhy pacing by feel (RPE) can be your best ally in the swimHow to combine heart rate, power, and pace for optimal performanceThe three critical numbers every athlete needs to know about nutritionWhat to think about — and when — to build mental resilienceHow to avoid common race day kit disastersWhy your race week and morning timetable could make or break your dayDownload the Free Race Day Execution Checklist
To make it even easier, I’ve put together a free, downloadable checklist covering all five elements we discuss today — pacing, nutrition, mindset, equipment, and your timetable.
Click here to get the checklist
Links and Resources
Book a call with a Precision Fuel & Hydration expert to discover your 3 key numbers and build a race day strategy to help execute your race plan
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Listener Call-to-Action
If this episode helped you, please share it with a training partner or clubmate — someone who needs to hear this before race day. And if you’ve got a moment, leave a quick rating and review. It helps the show grow and reach more athletes like you.
Don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
-
Eksik bölüm mü var?
-
This week, I’m catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory.
Together we explore:
The early days of UK triathlon clubs (and some very questionable kit choices!)Why Tim chose not to pursue Ironman long-termThe underestimated value of sprint and standard-distance racingHow to stay healthy, consistent, and enthusiastic after 60The training and lifestyle tweaks that support performance as we ageWe also touch on smart nutrition, strength training, sleep, and that all-important lesson of not training through niggles.
Tim’s story is a powerful reminder that you don’t have to chase volume or sacrifice joy to stay fit for life.
If you’d like to follow Tim there are several channels you can choose from.
You might be most interested in his Strava account if you want to check out his training
Strava
LinkedIn Tim Ashelford
Facebook Tim Ashelford
https://triathlon.org/athletes/profile/20508/tim-ashelford
Tim’s inspirational book
As you know we ask all of our guests to recommend a book that has inspired them. This is Tim’s choice:
Into Thin Air by Jon Krakauer. The gripping account of his experience in the 1996 Mount Everest disaster, in which eight climbers were killed and several others were stranded by a storm. An epic read with insights into endurance, bravery, survival, heroism, tragedy and judgement.
Links & Resources:
Join the SWAT Inner Circle – My coaching community for athletes who want to train smart and stay healthy: [link]Watch the YouTube video: [link]Learn more about 1:1 coaching: [link]Enjoyed this episode?Please share it with a friend, leave a review, and don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube channels!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goalsJoin the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
-
What does it really mean to be battle ready? In this episode of the High Performance Human Podcast, host Simon Ward breaks down a smarter, more sustainable approach to health and fitness — one that’s built for the demands of everyday life, not just race day.
Forget chasing peak performance 24/7. Instead, Simon explores how to create a balanced, resilient body and mind through consistent training, smart recovery, and holistic health habits.
Whether you're a triathlete, weekend warrior, or just someone who wants to stay strong and active as you age, this episode gives you the tools to be fit for life — not just for now.
💡 Topics Covered:
Why you don’t need to be at peak fitness to be ready for lifeThe importance of a well-rounded training plan (cardio, strength, mobility)How to train smarter with different intensity zones, including Zone 2, VO2 max, and sprint workHow the “reps in reserve” principle protects you from burnout and injuryFinding your personal training sweet spot for long-term consistencyThe role of sleep, nutrition, and stress management in building true health and immunityLinks & Resources:
Watch the YouTube video: “How to Be Battle Ready”Listen to the recent podcast with Dave HillExplore VO2 Max interval training with Paul LaursenReady to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goalsJoin the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Support the Podcast:
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!Subscribe to the High Performance Human Podcast so you never miss an episodeShare this episode with a friend who wants to train smarter and stay healthy for lifeLeave a review – it really helps others discover the show!**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
-
In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery.
Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitude towards wellbeing, Dave’s story begins with a routine blood test that flagged an elevated PSA level – a silent sign that something was amiss.
Topics Covered:
Why "battle ready" fitness is about more than just being event-readyHow a strong foundation of fitness, mobility, and mindset supported his recoveryThe challenges of post-op recovery, from pelvic floor retraining to regaining bladder controlThe role of HRV monitoring in recognising stress and tracking recoveryHow small, consistent habits are part of paying into your “health pension”Key Takeaways:
Health doesn’t guarantee immunity, but it significantly improves your resilience.A proactive check-up could be life-saving – don’t wait for symptoms to appear.Recovery is a form of training: take it seriously, go slow, and trust the process.Long-term lifestyle habits like sleep, nutrition, and strength work really matter when it counts most.🧠 Memorable Quotes:
“You shouldn’t be scared of these things. You can’t control everything, but you can put yourself in the best position to come out better.”– Dave Hill
“Recovery is now the training.”– Simon Ward
To keep up with Dave, his recovery and his goal to be ‘battle ready’ for anything follow him on:
Instagram: @drhill99
Dave’s favourite books which has provided him with inspiration in his own battles are:
All that Matters - Chris Hoy - Explores the challenges he has faced so far and how he is using them to find focus on things that matter.
Adventure Mind - Belinda Kirk - The explores why adventure is an essential part of our health and well being
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
For any questions please email [email protected].
-
Why You Should Listen
Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.
From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan.
What We Cover:
Sleep quality – Why it’s the foundation of recovery, hormone balance, decision-making and body compositionStrength training – How to rebuild muscle, improve metabolism and reduce injury riskVO₂ Max and high-intensity training – How to use short, intense efforts safely to improve cardiovascular healthNutrition – Why older adults need more protein and fewer processed foodsDaily movement and mobility – The underrated secret to injury prevention and joint healthQuotes to Remember:
“It’s not only possible to slow down the ageing process — you can actually make gains. Almost like getting younger as you get older.”
“Think of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.”
“Mobility is prehab, not rehab. It’s what keeps you out of the physio’s office.”
Resources & Mentions:
Past episodes on sleep, nutrition, and strength training simonward.podbean.comWant help implementing these habits? Contact Simon — details in the show notesBook mentioned: Science and Application of High-Intensity Interval Training – Paul LaursenConnect with Simon
If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, he’d love to hear from you. Contact details are in the show notes.
Like what you heard?
Please share this episode with someone who’s ready to challenge the ageing curve — and leave a quick review if you’ve got a minute. It really helps others find the show!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
For any questions please email [email protected].
-
In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisions—without being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure.
Whether you're an athlete over 50, a weekend warrior, or simply looking to better understand your body, these metrics offer valuable insights into your health, recovery, and overall performance potential.
Why They Matter
Tracking just a few of these each day can help you:
Spot illness or overtraining earlyMake better decisions about when to train or restUnderstand the impact of lifestyle habits (like alcohol or poor sleep)Build long-term resilience and sustainabilitySimon also shares how many of his athletes have made lasting changes—like cutting alcohol—based on what these simple metrics revealed.
Your Turn
Are you using any of these metrics? Got a story where one helped you make a positive change? Simon would love to hear from you.
Don’t forget to subscribe, share with a friend, and leave a review if you enjoyed the show. Thanks for listening—and happy training!
Bonus Resources
Free Infographic: Get a visual summary of all six metrics and their benefits – click here.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
When I trained for my first Ironman back in 1995 — nearly 30 years ago — there weren’t many resources available. That presented a real challenge. It was all trial and error.
Fast forward to today, and we’ve got the opposite problem: too much information. With so much out there, it can be hard to know what really matters.
The key? Getting the right information — and focusing on the things that actually make a difference on race day.
Most athletes are fixated on crossing the finish line — and sure, that’s a huge achievement. You’ll earn the medal, the bragging rights, and maybe even the tattoo. But in those 140.6 miles between the start and the finish, there are countless ways for your race plan to unravel.
In this episode, I dig into the things people don’t tell you about racing Ironman — the insights that only come from experience.
Topics I cover:
Why investing in yourself is non-negotiableComfort vs speed — and why both matterIs FTP really that important?How the final 20K of the run reveals everythingPractising your race-day nutrition strategyThe importance of facing what scares youChecklists: the unsexy secret to race-day confidenceWhether you're gearing up for your first Ironman or looking to go faster in your next, this episode will help you focus on what really counts.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROX—and that’s exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025)
Gaz, a former military PTI and triathlete with two decades of experience in physical training and rehabilitation, shares the why, how, and what was I thinking? behind this uniquely brutal challenge. Expect a mix of inspiration, realism, and practical wisdom for anyone looking to push their limits—physically and mentally.
Why You Should Listen
Discover what TRIROX is – a jaw-dropping combination of Ironman and Hyrox, with full events placed between triathlon legs.Get insights into hybrid endurance training – how Gaz balances strength, aerobic capacity, and fatigue management.Learn from a military-informed mindset – Gaz’s tactical approach to resilience, training blocks, and planning for pain.Hear the importance of community and giving back – how REORG helps veterans transition through fitness and camaraderie.Find out how he’s preparing physically and mentally – from managing cramp and calorie burn to visualising the darkest moments.If you would like to make a donation to ReOrg then please visit the Just Giving page for this event
To follow Gaz’s progress, please check out his Instagram channel:
Instagram
plug_in_rehab
gazmac_yorkshire
Youtube:
the-unretired-athlete
Gaz’s recommended book is:
‘The Red On revolution’ by Mike Chadwick – “a great read and one that really makes you think about the reasonings behind some of your choices”
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundaries—both physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete.
Why You Should Listen:
Rosie’s story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep going—even when the odds are stacked high.
In This Episode:
Rosie's unexpected entry into triathlon through injury rehabLife at Sandhurst, overcoming setbacks, and winning the Sword of HonourThe transition from runner to Ironman contenderHer experience as the only woman on P Company and passing the gruelling selectionInsights into leadership, resilience, and mental fortitudeBalancing high-performance sport with military demandsTraining volume, nutrition, and recovery strategies that keep her strongQualifying for Ironman World Championships and what it takes to race with the prosQuotes to Remember:
“Triathlon started as rehab—and it became the thing that made me feel strong again.”“Being injured at Sandhurst was the best thing that happened to me. It changed how I led.”“You don’t pass P Company by accident. You show up, every day, when it’s freezing, and you fight.”
To follow Rosie’s progress, please check out her Instagram channel:
Rosierunningwild
Rosie’s chosen book is:
"Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out.
Today, we’re diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlon—from the highs of success to the struggles behind the scenes.
We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results aren’t always about training, and how happiness plays a crucial role in performance.
Some of the key lessons were
Training in Warmer Climates Improves RecoveryEvery Training Session Should Have a PurposeHappiness and Mental Well-being Impact PerformanceTracking Metrics like HRV and Sleep Helps in Training DecisionsAltitude Training is Beneficial but Requires Careful PlanningDNF (Did Not Finish) is Sometimes the Best DecisionGut Training for Nutrition Strategy is EssentialRacing Without Pressure Can Lead to Surprising ResultsTo find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indie’s latest book recommendation is ‘The Obstacle is the Way’ by Ryan Holiday.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
The internal body clock—also known as the circadian rhythm—is something you’ve probably heard of. But did you know that every cell in your body has its own internal clock, and they’re not always perfectly in sync? I didn’t either!
That’s why I’ve invited today’s guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythms—specifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythms—potentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
✅ Do circadian rhythms differ between men and women?✅ How do they change with age?✅ Are ‘lark’ and ‘owl’ chronotypes an urban myth?✅ When is the best time for aerobic training, strength training, and stretching?✅ How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karyn’s work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport’s media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In today’s episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
8 Kids from London
You can keep up with Steve’s exploits on these Facebook channels
Old School Triathlon (70’s, 80’s, 90’s)
Steve’s other bestselling book:
A Long Day’s Dying
Other books you might like to read:
Steve said “Books I’d recommend. I must have read both about a million times!”
Flanagan’s Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric?
In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I’ve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:✅ Why HRV is for everyone, not just athletes✅ The biggest causes of stress (and how they’re stealing your energy)✅ Why taking control of your health is essential—especially after 40✅ The benefits of sunlight, cold therapy, and deliberate breathing
If you’re looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
🎧 Tune in now!
🔗 Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkil’s book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkil’s other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
Beth is back on the show as we check in on her Ironman Austria preparation!
If you’ve been following along, you’ll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that she’s completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
Beth’s anxiety ahead of her swim technique assessmentWhy Ray asked if she’d ever learned to play a musical instrumentThe importance of getting a bike fit before investing in a new bikeBeth’s newfound title as the macro absorber—and why she’s essentially been riding with the brakes on until nowThe surprising connections between her physio visit, swim assessment, and bike fitThere’s a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we’re both learning a lot along the way. Hopefully, you’ll pick up something new too!
If you missed the previous those previous episodes with Beth:
7 Steps to Swimming Faster
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
If you’re not familiar with Long Course Weekend (LCW), it’s a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple:
•Swim 3.8K on Friday night
•Ride 180K on Saturday
•Finish with a full marathon on Sunday
The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire.
There’s now a range of distances available, so if the full distance feels daunting, there’s likely an option to suit you. As Matt explains in our chat, LCW isn’t just about elite athletes (though plenty do show up to race). Instead, it’s designed for people who are fit, fat, and fun—his words! So, if that sounds like you, LCW could be your next big challenge.
In this episode, we discuss:✅ How the LCW concept was born✅ Creating an inclusive, festival-style event✅ Building community support and engagement✅ Why LCW has a Festival of Champions—not a world championship
To keep up to date with Long Course Weekend events use the following links
Activity Wales
Website - Activity Wales
Facebook - activitywalesevents
Instagram - activitywalesevents
Long Course Weekend
Website - LongCourse Weekend
Facebook - LongCourseWeekend
Instagram - LongCourseWeekend
YouTube - https://www.youtube.com/@longcourseweekendglobal
Cool Videos
Watch highlights of:
2024 Long Course Weekend Wales
2024 Long Course Weekend Belgium
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:🔥 The benefits of heat training🔥 The difference between acclimation and acclimatization🔥 Heat training protocols used in PF&H’s state-of-the-art lab🔥 DIY heat training methods for those without lab access🔥 Passive heat strategies, like hot baths and saunas🔥 Whether heat training can be a viable alternative to altitude training
If you're prepping for Marathon des Sables, racing in hot conditions, or simply gearing up for a training block in the heat, this episode is packed with valuable insights.
Tune in now!
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
Book recommendation - "Shoe Dog" by Phil Knight. It's a great read which touches on the growth of one of the most interesting huge companies in recent years that dealt with a rapidly globalising world.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieved unprecedented fitness, for him at least, winning his age group both the Euros and the World Championships in the sprint distance.
If you're interested and have concerns about how aging may affect your training and racing, this episode will provide encouraging insights and highlight positive aspects to look forward to.
In this episode, we’ll cover:
Holding the fastest known time up and down Mount Kenya,navigating the challenges of his son's paralysis following a climbing accident and how this experience propelled him into the triathlon world.Joys and impacts of aging.Importance of having a coach.The social aspects of training, especially for athletes in individual sports and those involved in clubs.Mike also shares how strength and mobility work have significantly benefited his performances.Why older runners should focus on age graded performances when run performances tend to drop off anyway.Balance between race craft and fitness, including long term planning for older athletes.And finally, he shares a story about taking Alistair and Johnny Brownlee to the top of Mount Kilimanjaro in 2013.To follow Mike’s adventures, please check out his
Facebook page - mike.goddard.376
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
This week on the podcast, I’m joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emma’s story doesn’t stop there.
I first came across Emma about 15 years ago when a friend, Steve Lumley (aka the “Grumpy Old Coach”), shared a Facebook post showing her in the hospital after a serious bike crash. Emma had sustained multiple injuries, including spinal fractures. As you’ll hear in this episode, that wasn’t the only time Emma would face a hospital stay and the challenge of learning to walk again. Astonishingly, after each of these life-altering events, she returned to triathlon competition within a few months and even made it to the podium.
Emma’s story is one of extraordinary resilience, determination, and gratitude. It’s a testament to the incredible healing powers of the body and mind, as well as the importance of fitness and self-compassion.
In this episode, we’ll cover:
How neglecting self-care led to a devastating bike crashLearning to swim as an adultCelebrating small victories along the wayWhy success starts with giving yourself creditThe literal journey of learning to walk before you can runThe importance of self-compassion and gratitudeEmma’s recovery journey from renal failure, osteomyelitis, and three months of bed rest (losing 30% of her body weight) to competing in an Ironman 70.3 event just eight months laterTo follow Emma’s adventures, please check out the following social media channels
Instagram - tri_athlete.emmab
You can also find her for business at the following websites
Chiropractic - bexsonchiropractic.com
Personal Training shipstonpersonaltrainig.co.uk
IMHO, Emma should write about her own story but until then….. this is Emma’s inspirational book:
The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
-
This week, I’m thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you don’t need to be a top-tier athlete to excel in these areas.
Paul’s transformative journey began in 2020 when he joined my SWAT Inner Circle after experimenting with a complimentary 12-week plan amid the COVID pandemic. The structured approach not only challenged him but also revealed the vital connections between fitness, nutrition, sleep, and work habits. Like many, Paul was once caught in the cycle of stress and fatigue from constant travel as a manager. However, he took proactive steps by applying training principles from SWAT, incorporating the 80:20 Pareto principle, and catalyzing a substantial transformation in both his personal life and professional environment.
One of Paul’s standout achievements has been the establishment of a workplace culture that encourages his team to maintain a healthy work-life balance, limiting work to eight hours a day. This impactful change has led to enhanced productivity and notably reduced staff turnover.
Over the past five years, Paul has made impressive strides in his athletic performance, significantly improving his 70.3 Ironman time by 75 minutes—down from 6:45 to 5:30. Additionally, he has shed 19 kg, proudly stating that he achieved this by “cleaning up what I eat, understanding that processed foods aren’t real food, and being more active.”
If you’re inspired to embark on a lifestyle transformation in 2025, Paul’s journey is sure to motivate you!
In this episode, we’ll explore:
The lifestyle changes Paul implemented and their impact on his health.How these changes elevated his triathlon performance.The process of integrating healthy habits within his work team.The positive effects of these workplace changes on overall performance.Paul’s top three pieces of advice for anyone looking to start a similar journey.Join us for an enlightening conversation that could kickstart your own path to high performance!
Paul doesn’t do social media so you can’t follow him but if you’d like to get a feel for how he has upped his game he recommends the following books:
Ultra-Processed People:The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food by Chris can Tulleken.
Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss.
He also loves to listen to THIS podcast Things People Do with Joe Marler
***Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
- Daha fazla göster
