Simon Ward, The High Performance Human Podcast

Simon Ward
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Simon Ward, The High Performance Human Podcast

The High Performance Human Podcast is for anyone who wants to live a longer, healthier, and more fulfilling life. Hosted by coach Simon Ward, each episode explores how to optimise your training, nutrition, sleep, mindset, and recovery—especially if you’re an athlete in your 40s, 50s or beyond. Whether you’re chasing PBs, finishing your first Ironman, or simply staying fit for life’s adventures, this podcast will help you stay Battle Ready all year round. Guests include world-class coaches, athletes, scientists, and everyday high performers who share practical tips and inspiring stories. Subscribe now and join a growing community of High Performance Humans.

  1. 4 DAYS AGO

    Coach Simon Gets Grilled by Beth

    We’re flipping the script! In this special episode of the High Performance Human Podcast, Simon hands over the reins to co-host (and wife) Beth, who takes her first turn in the host's chair — and puts Simon firmly in the hot seat. With zero preparation and no idea what’s coming, Simon fields Beth’s awkward, cheeky, and insightful questions. They dive into: What it’s really like coaching your spouse The challenge of balancing coach/athlete dynamics with a relationship When a coach needs to hold an athlete back — not push them harder Whether Simon ever secretly wants to fire his athletes What race Beth should do next (and what she'd never do) Could Beth ever beat Simon in a race? The dream Beth-designed training camp (spoiler: there’s coffee, horses, and plenty of naps) Plus… a few surprises, some laughs, and the birth of a new regular feature — Beth’s Awkward Question of the Week.   Looking for more content from me? Check out my Instagram  and YouTube  channels Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM). Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle   Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!   Want to Stay Battle Ready? 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 today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity. You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    34 min

  2. 9 JUL

    Freespeed: Unlocking Better Swimming with Coach Paul Eaglestone

    This week I'm joined by swim coach and author Paul Eaglestone, whose new book Freespeed offers a simple but powerful approach to improving front crawl technique — especially for triathletes. Paul shares insights from a lifetime in swimming, including his early coaching work with Olympic triathlon champion Alex Yee, and why he believes most triathletes can find "free speed" in the water through better technique, not harder work. From hydrodynamics and stroke mechanics to the role of kicking, turns, and even dryland training, this conversation is packed with practical advice for swimmers of all abilities — whether you're tackling your first sprint triathlon or chasing a Kona slot. What You’ll Learn: Why Paul prioritises efficiency over intensity — especially for triathletes How he helped Alex Yee become a smooth and confident swimmer The importance of stroke count as a metric for swim progress What triathletes can learn from elite swim training — and what they should ignore Why drills, kicking, and even tumble turns matter for open water performance How to use "target pace" training for real, measurable swim improvements Paul's take on mobility, strength training, and the ideal swim training mix Open water training tips: how much is enough and what to practise Grab the Book: Freespeed by Paul Eaglestone – available now Connect with Paul: Find Paul on social media or Zwift. Reach out if you’ve read the book or want to challenge his ideas! Facebook - Freespeed Swimming Paul Eaglestone Instagram - peagle1867 Freespeedswimming Paul highly recommends the following book The Talent Code - Daniel Coyle Like What You Heard? If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread the word about using FreeSpeed to swim faster Useful Links: Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM). Follow our Ironman Austria Travel Diary on Facebook Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free. Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram  and YouTube  channels Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   Want to Stay Battle Ready? 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 today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity. 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. For any questions please email Beth@TheTriathlonCoach.com.

    1h 30m

  3. 2 JUL

    Body Image, Weight Loss & Healthy Body Composition with Simon & Beth Ward

    In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heart—body image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight management, particularly for those with a history of disordered eating. Topics Discussed: Beth’s personal history with scales, disordered eating, and body image Why weight and performance aren’t always linked The dangers of equating “looking good” with “losing weight” How to create a sustainable and healthy relationship with food Recognising habits and making small, manageable changes The role of strength training in improving body composition and metabolism, especially over 50 Sustainability: finding a way of eating that works for you, long term Why scales can be misleading—and how to track progress without them Key Quotes: "You can love yourself and still want to change." "Sustainable changes are about what you add, not what you restrict." "Our goal isn’t lifespan—it’s health-span."   Resources & Links Mentioned: Lexi Kelson podcast - Racing Performance: is being lighter truly an advantage? Beth & Simon’s high performance breakfast bowl (YouTube) - 2 Minute breakfast Body image advocate Danae Mercer’s Instagram page Free PDF: How to Create a Battle Ready Lifestyle   If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread a healthy, realistic message about body image and self-care. Useful Links: Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM). Follow our Ironman Austria Travel Diary on Facebook Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free. Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram  and YouTube  channels 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 goals. Book a call today Join 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.   For any questions please email Beth@TheTriathlonCoach.com.

    59 min

  4. 25 JUN

    Beth’s Post-Ironman Reflections: Recovery, Lessons & What Comes Next

    One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt like—after the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons she’s taking forward, and how her mindset continues to evolve. Whether you’re planning your own big event or just curious about what happens after the finish line, this episode offers a thoughtful and honest debrief.   What You'll Learn: Why Beth is proud of the finish but still wants to improve on swim and bike performance How Precision Fuel & Hydration helped dial in her race-day strategy What surprised her most about recovery (hint: hunger hits later!) Why collecting more data might be key for future races What’s next: from gym classes to fun runs—and a growing interest in coaching others Standout Quotes: ⏱️ 8:07 “I have worked so hard for that finish. But then as the days go by, I'm like, I have so much work. I have to figure out what happened on the bike. I have to work on my swim stroke.” ⏱️ 13:04 “Maybe I use heart rate in the future. I'm not a fan of using gadgets… but if I really want more information, I need to collect more data.” ⏱️ 26:03 “I’m looking forward to doing things I didn’t have time for… taking classes at the gym, just going for runs for fun.” If you missed the race-day episode.. Catch up here Useful Links: Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM). Follow our Ironman Austria Travel Diary on Facebook Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.   Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram  and YouTube  channels 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 goals. Book a call today Join 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. For any questions please email Beth@TheTriathlonCoach.com.

    33 min

  5. 18 JUN

    Battling Heat, Cut-Offs & Doubt: Beth’s Ironman Austria Story

    In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recap—it's a story of resilience, mindset, and sheer determination. What You’ll Hear: How pre-race nerves were surprisingly absent (until they weren’t!) The benefits of arriving early and staying in a motorhome right by the start line Why Beth had mixed feelings about the wetsuit swim Insights into the beautiful but deceptively tough Austria bike course The drama of chasing the 6pm bike cut-off and making it by 39seconds Emotional moments during the marathon and why a simple wristband became a powerful symbol How support—both on-course and from a WhatsApp group back home—carried her through Reflections on hydration, fuelling, and racing smart in brutal heat Notable Quotes: “It was so tempting to stop when I saw others quitting… but I thought, you’re always in the fight—until you’re not.” “I honestly believe if it wasn’t for the two people I ran with, I wouldn’t have finished.” “The aid station volunteers weren’t just handing out drinks—they looked you in the eye and asked, Are you OK? It meant the world.” Useful Links: 💬 Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM). 📸 Follow our Ironman Austria Travel Diary on Facebook 🏊‍♀️ Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.   Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram  and YouTube  channels Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   Some 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 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    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 today Join 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. For any questions please email Beth@TheTriathlonCoach.com.

    1h 1m

  6. 11 JUN

    Blood Flow Restriction, Vo2 Max, Longevity & the Science of Smart Training – with Martin Whitaker

    In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life. Topics Discussed: What is blood flow restriction training and how does it work? Strength and hypertrophy gains with lower loads Case studies from ACL rehab and elite football clubs VO₂ Max development using low-intensity interval training with BFR Using BFR for recovery, tapering, and mid-competition maintenance Who should not use BFR (health contraindications like DVT or AFib) Why VO₂ Max matters for longevity (Peter Attia’s “Centenarian Decathlon” idea) How to structure high-intensity VO₂ Max intervals for over-50s The importance of fat max, fractional utilisation, and fuelling strategy Quotes: “VO₂ Max is a bit of a vanity number for athletes… but it’s also one of the strongest predictors of longevity.” — Martin Whitaker “BFR lets you get the same strength gains at 20–40% of 1RM that you'd usually need 70% for.” “High-intensity work gets harder with age — but it also gets more important.” Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ review Subscribe to the High Performance Human Podcast on your favourite platform Share this episode with a friend who's racing soon! Resources & Links: Saga Fitness BFR cuffs Research paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/ VO₂ Max tables and fat oxidation graphs (shared by Martin) Join Simon’s SWAT Inner Circle: [Insert link] Learn more about Martin Website - https://onetakefitness.com/ Facebook - OneTakeFitness Instagram: Personal - MartinWhitaker                     Business - OneTakeFit   Looking for more content from me? Check out my Instagram  and YouTube  channels Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Some 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 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  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 today Join 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.   For any questions please email Beth@TheTriathlonCoach.com.

    1h 9m

  7. 4 JUN

    Emma Pooley: Finding Joy in Sport, Fueling with Real Food & Embracing the Climb

    This week, I’m  joined by triple Olympian, world champion cyclist, PhD engineer—and now author—Emma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending. They explore: Why joy—not just performance—should drive training Emma’s candid experience with eating disorders in elite sport The benefits of real food over engineered nutrition Her new book Oat to Joy—a mix of simple recipes and powerful personal stories Bike fit for smaller athletes (and why crank length matters!) Training smarter with age, embracing strength work and quality sleep And why she prefers butter before jam on a scone! Whether you're an elite athlete or a weekend warrior, Emma’s insights on food, fitness, mindset, and longevity will leave you inspired and smiling. Notable Quotes: “The more I ate, the faster I was.” “True courage is tackling the things you're scared of, not pretending the fear doesn’t exist.” “You’re not always going to be an athlete, but you’re always going to be a human.” Links & Resources: Oat to Joy - You can also buy Emma’s book in the UK via the Alpkit stores Find Emma on the following channels: Website: (forever home for Oat To Joy): https://www.emmapooley.net/oat-to-joy/ Instagram: Oat To Joy instagram: https://www.instagram.com/oat_to_joy_recipes/?hl=en Emma Pooley - https://www.instagram.com/pooleyemma/?hl=en BlueSky: https://bsky.app/profile/pooleyemma.bsky.social   If you are NOT in the UK then you can also get hold of Emma’s book’s here: USA, EU, Switzerland   Emma’s book recommendation: Myths of Sport Performance  by Dr Amy Whitehead and Jenny Coe. Fascinating insights by experts. Busts some myths and makes advanced theory interesting and relatable. These are links to some other cool stuff that Emma recommends, because sport can make a difference even in the big things: Gaza Sunbirds: https://gazasunbirds.org/ Asylum for Afghan cyclists in mortal danger and needing rescue: https://shannongalpin.substack.com/p/an-open-letter-to-global-cyclists The Green Runners (I chose to end my sponsorship with a running brand to join them): https://thegreenrunners.com/   Some FREE Downloads for you Click here for the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic 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    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 today Join 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.   Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ review Subscribe to the High Performance Human Podcast on your favourite platform Share 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   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.   For any questions please email Beth@TheTriathlonCoach.com.

    1h 26m

  8. 28 MAY

    Facing Doubt, Finding Progress: The Road to IM Austria with Beth Ward

    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 Gibbs Embracing technique over speed and building long-term swim efficiency First impressions of Beth’s new Ribble road bike Bike fitting insights from Phil Burt Nutrition planning with Precision Fuel & Hydration Warm-up race reflections from Outlaw Half Upcoming van-life adventure to Klagenfurt for Ironman Austria The adrenaline boost from finally receiving the Athlete Guide Memorable 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 Gibbs Bike fitting with Phil Burt – Visit Phil Burt Innovation Nutrition strategy call with Emily at Precision Fuel & Hydration – Book a call with a Precision Fuel & Hydration expert To get 15% off your first PF&H order via our podcast link – drop me an email and I’ll share it personally Comparison 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 here Some 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 today Join 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 ⭐️⭐️⭐️⭐️⭐️ review Subscribe to the High Performance Human Podcast on your favourite platform Share 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 Beth@TheTriathlonCoach.com.

    47 min
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4.8
out of 5
218 Ratings

About

The High Performance Human Podcast is for anyone who wants to live a longer, healthier, and more fulfilling life. Hosted by coach Simon Ward, each episode explores how to optimise your training, nutrition, sleep, mindset, and recovery—especially if you’re an athlete in your 40s, 50s or beyond. Whether you’re chasing PBs, finishing your first Ironman, or simply staying fit for life’s adventures, this podcast will help you stay Battle Ready all year round. Guests include world-class coaches, athletes, scientists, and everyday high performers who share practical tips and inspiring stories. Subscribe now and join a growing community of High Performance Humans.

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