100 episodes

Simon Ward, award-winning triathlon coach, sharing insights on how to improve your triathlon performance with a High Performance Human approach to life.

Simon Ward, The High Performance Human Triathlon Podcast Simon Ward

    • Health & Fitness
    • 4.8 • 180 Ratings

Simon Ward, award-winning triathlon coach, sharing insights on how to improve your triathlon performance with a High Performance Human approach to life.

    Adults can play too - How to make workouts more fun * Darryl Edwards

    Adults can play too - How to make workouts more fun * Darryl Edwards

    Darryl Edwards is back in part 2 of our conversation about PrimalPlay.


    Having laid the groundwork in Part 1 (Why working out isn’t working out that well) Darryl and I chat about his own daily habits. If you listened to part 1 you might have heard Darryl speak about how a health scare in his 30’s caused him to take a close look at how he was living his life, so we talk about:


    Darryl’s approach to sleep including sleep hygiene and sleep tracking

    Protein, hydration, and NO caffeine!

    HIT, HIRT, and PHA training

    Using your natural environment as a gym

    Sprint training and scaring joggers in the park - seriously!

    3 top tips on how to include PrimalPlay into your own workout schedule


     


    To find out more about Darryl you can find him in these places:


    Website


    Instagram fitnbessexplorer


    Twitter @primalplay


    Facebook fitnessexplorer


    YouTube


    LinkedIn


     


    Some of the other topics we chatted about in the show can be found here:


    Darryl’s TedX talk “Why working out isn’t working out”


    Find some of Darryl’s blog posts 


    Play for Health 


    Stand Up desks - Why Standing can be better for your health than sitting


    Books by Darryl including My First Animal Moves


    Gym Jones


    The film ‘300’ - Video showing some of the workouts the actors were doing


    High Intensity Interval Training discussed in this podcast with Prof Paul Laursen


    Peripheral Heart Action (PHA) training. An alternative to HIIT


    Dr Craig Marker on HIT vs HIRT training


     


    Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.


    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.


    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.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

    • 55 min
    Why working out isn’t working out that well * Darryl Edwards

    Why working out isn’t working out that well * Darryl Edwards

    Do you remember the last time you really had fun working out? I don't mean the feeling of satisfaction. I’m talking about having so much fun that you don't notice the time pass. For me, I know it when I’ve been mountain biking through the mud. It reminds me of when I was little and I used to come home absolutely caked in filth. My mum would roll her eyes and then I was sent upstairs to have a bath. As adults, it feels like we have lost the art of playing.


    Today's guest is Darryl Edwards who founded the company ‘Primal Play’. Primal Play is about using the natural environment and workings with small groups to create a workout. I may not be explaining it well here but you’ll get the picture when you listen to the show, and today is part 1 of a 2-part show.


    In this week's episode we chat about:


    The transition from Investment Banking Technologist to movement coach

    How Darryl's own health proved to be the catalyst for making a lifestyle and work change

    Why parents are getting their children down

    The shocking truth about why limiting the freedom of children to roam is affecting their long term health

    Why working out isn’t actually working out that well


     


    To find out more about Darryl you can find him in these places:


    Website


    Instagram fitnbessexplorer


    Twitter @primalplay


    Facebook fitnessexplorer


    YouTube


    LinkedIn


     


    Some of the other topics we chatted about in the show can be found here:


    Darryl’s TedX talk “Why working out isn’t working out”


    Gym Jones


    The film ‘300’ - Video showing some of the workouts the actors were doing


    The Big Short film


    The Big Short film


    Find some of Darryl’s blog posts 


    Books by Darryl including My First Animal Moves


    Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.


    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.


    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.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

    • 1 hr 25 min
    How to improve your health and athletic performance with nose breathing * George Dallam, PhD

    How to improve your health and athletic performance with nose breathing * George Dallam, PhD

    You may recall that in my recent podcast with Patrick McKeown from the Oxygen Advantage we chatted about nose breathing, something I've been interested in for a while now. This topic came to my attention when listening to Phil Maffetone speak, as well as in reading Primal Endurance.


    Today's guest, George Dallam, is an exercise physiologist and triathlon coach and was recommended by Patrick because of his interest in nose breathing. Please have a good listen and if you are so minded, give it a go. You may find that it improves your health and performance. I found this conversation a great learning experience and I hope you can give this a try.


    In today's call, we cover the following topics:


    George explains the underpinning physiology of breathing

    Differences between oral and nose breathing

    Why nose breathing is better for your health

    How to use a neti pot to clear mucus from your nasal cavity

    Simple steps to help you get started with nose breathing

    The nose breathing paradox - it doesn’t have to slow you down

    David Rudisha breaking the world 800m record while nose breathing


    To read some of George’s research papers and blog posts, please visit these links:


    Website: https://www.csupueblo.edu/profile/george-dallam/index.html


    Researchgate Site:  https://www.researchgate.net/profile/George_Dallam


    Blog: https://triathlete.science.blog/


     


    We also talked about the following topics:


    David Rudisha breaks the 800m world record while nose breathing


    The Pose method of running


    Turbine nasal dilator


    Neti Pot sinus irrigation


    We got a bit sidetracked talking about barefoot running and Pose method. You can find 3 great series on running technique here on Ross Tuckers Sportsscientists.com website


     


    My recent podcast with Patrick McKeown on Breathing


    George mentioned the book Indian Running


    We also talked about Born to Run


     


    Some research papers to read:


    What happens when you attempt maximal work and are not adapted to nasal breathing:


    Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport, 27(3), 51-55.  https://pubmed.ncbi.nlm.nih.gov/8599744/  


    What happens following adaptation:


    Effect of nasal versus oral breathing on Vo2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 6 (2), 22-29.   http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22       


     


    Review Paper on Effect of Nasal versus Oral Breathing During Exercise:


    The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review, Journal of Sports Research, Volume 7, 1, pp 1-10.https://www.consciousbreathing.com/articles/shut-your-mouth-save-your-life/ 


     


    What we are doing to ourselves by breathing orally (developing EIB most obvious thing):


    Airway dysfunction in elite athletes--an occupational lung disease? Allergy.   https://pubmed.ncbi.nlm.nih.gov/24117544/ 


     


    The effect of nasal breathing acutely on EIB:


    Triathlete adapts to breathing restricted to the nasal passage without loss in VO2max or VVo2max. Journal of Sport and Human Performance, http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22 


     


    Effect of the oronasal breathing route on sulfur dioxide-induced bronchoconstriction in exercising asthmatic subjects. https://pubmed.ncbi.nlm.nih.gov/7091868/ 


     


    Effect of nasal and oral breathing on exercise-induced asthma. https://pubmed.ncbi.nlm.nih.gov/7318162/


    The beneficial effect of nasal breathing on exercise-induced bronchoconstriction. . https://pubmed.ncbi.nlm.nih.gov/677559/ 


    Why we should all be using nasal irrigation regularly (especially if breathing nasally during exercise) and not just when getting sick:


    Do saline water gargling and nasal irrigation confer protection against COVID-19? https://pubmed.ncbi.nlm.nih.gov/33046408/ 


    Take

    • 1 hr 32 min
    How to thrive rather than just survive in 2022 * Jonathan Ward

    How to thrive rather than just survive in 2022 * Jonathan Ward

    This week I’m returning to a podcast that I recorded in March 2021 with my brother Jonathan. In the podcast, we talk about self-compassion, which is a subject that is not usually linked with endurance sports. However, if you pay close attention you'll discover that far from being something light and fluffy it's really important if you want to develop the resilience and mental toughness that will help you to thrive as a human and an athlete.


    During our chat we discuss:


    Jonathan explains what self-compassion is and why it's different from self-pity and self-indulgence.

    The 3 key components of self-compassion

    How self-compassion creates healthy behaviours and has positive long term benefits

    Resilience and ‘bouncebackability’

    Self-criticism is NOT a motivator and why positive self-talk is better

    When you feel under pressure the 2 questions that you must ask yourself

    How to practice self-compassion


    To find out more about Jonathan visit his website, Courageous Living Coaching


    You can also find him on Instagram - courage.coach


    Jonathan has a new course on 'Mindful Self Compassion' starting on January 19, 2022


    You can find out more about that HERE


    To find out more about Brene Brown visit her website, https://brenebrown.com


    Brene Brown Ted Talks:


    The power of vulnerability


    Listening to shame


    Brene Brown's book, Daring Greatly


    To find out more about self-compassion please go HERE


    Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.


    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.


    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.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

    • 55 min
    Why big data studies could be more useful to you than traditional research * Dr. David Bailey

    Why big data studies could be more useful to you than traditional research * Dr. David Bailey

    Today's guest is David Bailey, an exercise physiologist who I originally met when he was working for the English Institute of Sport at Loughborough. From there he moved to British Cycling in Manchester and eventually to Switzerland originally working for PowerBar and then back into cycling working directly with the BMC and the Bahrain Merida cycling teams.


    We will get into all of this in our conversation as well as a few rabbit holes, per usual.


    Notable topics include:


    PowerBars and how they caused £500 of damage to my bike frame

    Research - lab studies vs big data - which is more relevant to you?

    The ideal cadence for cycling

    Why RPE is such a valuable skill for you as an athlete

    How to train a pro-cyclist

    Polarised vs traditional training models

    Constant glucose monitors

    Metabolomics and does it really explain why Pogacar is so good

    What really works if you want to achieve your goals

    Strength training for cyclists


    To follow David Bailey you can find him in the following places:


    Twitter - @BaileyDM


    LinkedIn


    David’s personal website is https://www.davidbailey.ch/


     


    Other topics mentioned in the show:


    NY Times research on Strava data - race data from about 500,000 marathon and half marathon running times since 2014 supports the Nike claim that VaporFly’s are 4% faster 


    Dave’s book recommendations:


    Sapiens: A brief History of Humankind - Yuval Noah Harari


    The Curious Mind:The secret to a bigger life - Brian Grazer & Charles Fishman


    The Righteous Mind: Why Good People Are Divided by Politics and Religion - Jonathan Haidt


    The Fourth Turning: An American prophecy- William Strauss & Neil Howe


    Some research papers you might like


    Hansen & Smith (2009) Factors Affecting Cadence Choice During Submaximal Cycling and Cadence Influence on Performance. Int J Sports Physiol Perform. Int J Sports Physiol Perform

    Stellingwerff et al. (2019) A framework for periodized nutrition for athletes. Int J Sport Nutr Exerc Metab. 1:29(2):141-151

    Mujika et al., (2019) Contempary periodization of altitude training for elite endurance athletes. A narrative review. Sports Med. 49(11): 1651-1669

    Fabra et al.  (2021) A comprehensive review of continuous glucose monitoring accuracy during exercise periods. Sensors. 12:21(2):497

    Bellenger et al. (2016) Monitoring Athletic Training Status Through Autonomic Heart Rate Regulation: A Systematic Review and Meta-Analysis. Sports Med. 46(10):1461-1486

    Filipas et al. (2021) Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners. Scand J Med Sci Sports Nov 18

    Watson (2017) Sleep and athletic performance. Curr Sports Med Rep. 16(6):413-418.

    Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.


    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.


    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.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

    • 1 hr 18 min
    Grumpy Old Coaches 2021 Christmas Special * How to make Santa faster

    Grumpy Old Coaches 2021 Christmas Special * How to make Santa faster

    In this week’s podcast, the Grumpy Old Coaches are back for one last hurrah in 2021 as we enter the festive spirit with a socially distanced, cheese and wine business meeting. Simon (fuelled by red wine) and Steve (fuelled by leftover Rose) are unusually cheerful while Marc is more grumpy than usual as he has to stay sober while (literally) minding the shop. We have some serious stuff to discuss, such as:


    Constant glucose monitors

    Our thoughts on how to improve triathlon sustainability and diversity


    And some fun stuff, such as:


    Some ideas on how to make Santa faster

    Simon and Steve share tales of the worst triathlon Christmas gifts they ever received

    Marc reveals a liking for Rapha kit and a typical grumpy dislike of the cost

    If you could be any triathlete at any race, who would you be and at which event

    Best fantasy and real-life Christmas gift on your wish list

    Everyone reveals a list of which races are still at the top of our bucket lists

    Some fool comes up with a madcap idea of asking the Facebook groups to nominate some challenges for us in 2022


    To find out more about Steve and Marc please see the links below.


     


    You can find more information about Steve Lumley HERE


    Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store. You can find more about both HERE.


     


    Here are some other links from the show:


    Chill Swim


    Epic Events


    TriKidz Charity


    If you are interested in finding out more about TriKidz, please contact them here info@trikidz.co.uk


    Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.


    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.


    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.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

    • 1 hr 8 min

Customer Reviews

4.8 out of 5
180 Ratings

180 Ratings

Lizzywillcox ,

Fantastic podcast!

Love, love, love the podcast. Thank you

simonf1973 ,

Way more than your average triathlon podcast!

A superb combination of the latest thinking across many disciplines and Simon’s 25+ years in the sport.

Jumping K Flash ,

Great advice you can trust

Love Simon’s podcast. Really enjoy listening to his advice and interviews as you feel you can genuinely trust the things he endorses.

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