Simon Ward, The High Performance Human Podcast - The podcast for a longer, healthier, more active life.

Simon Ward
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The High Performance Human Podcast is where triathletes and endurance athletes learn how to train smarter, live healthier, and stay fit for life’s big adventures. Hosted by coach Simon Ward, each episode dives into the pillars of performance — training, nutrition, sleep, mindset, and recovery — with a special focus on athletes in their 40s, 50s and beyond. Whether you’re chasing PBs, lining up for your first Ironman, or simply determined to stay active and strong as you age, this show will help you stay Battle Ready, all year round. Expect world-class coaches, athletes, scientists, and everyday high performers sharing practical tips, hard-earned wisdom, and inspiring stories to fuel your journey. 👉 Subscribe now and join a growing community of High Performance Humans.

  1. 5 DAYS AGO

    Strong Bones, Strong Future — How to Stay Unbreakable

    Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails. In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough. Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades. Quote of the Episode “Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.” — Dr Juliet McGrattan   Key Talking Points Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women. Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health. Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong. Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance. Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.   Key Takeaways Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong. Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density. Fuel properly – Under-eating and low energy availability are major risks for bone loss. Recovery matters – Sleep and rest are when your bones and muscles actually rebuild. Train for your future self – Every strength session today is an investment in how you’ll move at 80.   🔗 Links & Resources Royal Osteoporosis Society:  — practical guidance on exercise and nutrition. NHS guidance on Osteoporosis Follow Dr Juliet McGrattan: Website - https://drjulietmcgrattan.com Instagram - @drjulietmcgrattan Facebook - @DrJulietMcGrattan LinkedIn - @DrJulietMcGrattan Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/   Book Recommendation: From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan. From Juliet:  The Power of Fun: How to feel alive again' by Catherine Price From Catherine: This is going to hurt … by Adam Kay   Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring. The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION   Check out my Instagram  and YouTube  channel   Join the Unstuck Collective – for Beth’s weekly 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 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!

    1h 23m

  2. 1 OCT

    From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km

    In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened. Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how they went on to cycle 19,200km through 27 countries. This conversation is about resilience, partnership, and finding perspective when life throws you the unexpected.   What You Will Learn in This Episode How Tom coped with a devastating accident and what it taught him about resilience Julia’s perspective on racing while not knowing what had happened to Tom Why rehab demands the same discipline and mindset as Ironman training How their year-long world cycling trip helped rebuild confidence and strength The lessons this experience offers about perspective, gratitude, and living fully   Resources and Links Check out Tom & Julia’s YouTube channel for an incredible video of their travels 1 year from Singapore to London You can also follow their adventures on Instagram Pedallingbikes   They also love reading and recommend the following books Tom - How Not to Age by Dr Michael Greger Julia - Roar by Dr Stacey Sims   Thanks for Listening 🙏 Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring. The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their healthspan. You can join today CLICK HERE TO START YOUR MISSION   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight.   Join the Unstuck Collective – for Beth’s weekly 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 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!

    1h 13m

  3. 24 SEPT

    Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola

    In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions. If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running strong well into their later years. Whether you’re in your 40s, 50s, or 60s and want to maintain speed, resilience, and confidence on the run, this episode is packed with actionable advice. What You’ll Learn Why mobility and stability are the true foundation before strength work The role of power training (and why it matters more than brute strength) How the soleus muscle acts as your “second heart” — and why training it is essential The benefits of broken endurance running (run-walk strategies that actually make you faster) Gender-specific considerations: mobility vs. stability focus for men and women How to reframe ageing as an opportunity for your biggest gains Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Connect with Bobby McGee Website - bobbymcee.com Instagram - bobbymcgeerunning Pendola Project - Run Form   Bobby also recommends the following books Endure - Alex Hutchinson The Transformational Power of Pure Intelligence Cory Reich   Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run   Connect with Matt Pendola Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol Instagram: @PendolaProject Facebook: PendolaProject Matt recommended the following book: Win the Inside Game by Steve Magness- I feel this book has helped me to navigate modern life's "threats" with tools on how to turn them into meaningful "challenges".    Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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 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!

    1h 2m

  4. 17 SEPT

    Running Performance After 50: Why It Declines More Than Swimming & Cycling (Part 1)

    In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age. This isn't just anecdotal - it's a well-documented phenomenon that affects both male and female endurance athletes. The trio dive deep into the physiological, neurological, and cultural reasons behind this decline, setting the stage for practical solutions in part two. Key Point 1: It's Neurological First, Physical Second Your brain loses the ability to judge foot-to-ground distance, causing harder landings and longer ground contact times. Key Point 2: Running is Biomechanically Unique Among the Three Sports Unlike supported swimming and cycling with concentric contractions, running demands unsupported eccentric loading under massive forces. Key Point 3: We Do What We're Good At (And Avoid What We Need) Aging athletes gravitate toward endurance work while abandoning the sprinting, plyometrics, and strength training they desperately need. Key Point 4: 70% of "Aging" is Actually Inactivity Most performance decline attributed to age is actually due to lack of specific training - your greatest gains come from your greatest losses.   Connect with Bobby McGee Website - bobbymcee.com Instagram - bobbymcgeerunning Pendola Project - Run Form   Bobby also recommends the following books Endure - Alex Hutchinson The Transformational Power of Pure Intelligence Cory Reich Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run   Connect with Matt Pendola Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol Instagram: @PendolaProject Facebook: PendolaProject   Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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 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!

    45 min

  5. 10 SEPT

    Lucy Hurn: When Your Body Changes the Rules: Qualifying for Kona Through Perimenopause

    What happens when your body changes the rules halfway through your biggest athletic goal? Lucy Hurn found out when perimenopause hit during her 8-year quest to qualify for Kona. In this raw and practical episode, Lucy shares her journey from struggling with fatigue, irregular recovery, and changing physiology to finally earning her spot at the Ironman World Championships. This isn't just about getting faster — it's about adapting, listening to your body, and redefining what success looks like.   Key insights from this conversation: • Listen to your body becomes non-negotiable — especially when hormones make recovery unpredictable • Fuelling enough is harder than you think — why most female athletes under-eat and how it sabotages performance • Your thoughts aren't facts — learning to reframe negativity can transform your training and racing • The guilt factor — why women struggle more with training time and how to navigate family responsibilities   Practical takeaways for training through perimenopause: • Build flexibility into training plans — some days you adapt, some days you skip entirely • Prioritise protein at every meal (minimum 1g per kg bodyweight, building up from there) • Focus on what you can control: sleep hygiene, nutrition quality, stress management • Track your symptoms to understand patterns and communicate effectively with healthcare providers   Resources & Links: • Book recommendation: A Life Without Limits by Chrissie Wellington — Lucy's inspiration for her Kona goal • Research mentioned: Work by Dr. Natalie Brown on training around menstrual cycles and menopause - • Training philosophy: "You don't get fitter from training — you get fitter from recovery from training"   Connect with Lucy Hurn: Lucy is the owner of Feel Fit with Lucy and helps women achieve big race goals while building both fitness and confidence. Her coaching covers training, nutrition, mindset, race planning, and stress management. Instagram: @feelfitwithlucy Facebook: Feel Fit with Lucy LinkedIn: Lucy Hurn YouTube: Mobility Monday videos  Membership for female triathletes and runners: feelfitwithlucy.co.uk/membership  Free resources: feelfitwithlucy.co.uk/freebies   Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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 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!

    1h 24m

  6. 3 SEPT

    Without a Goal on the Calendar, Do You Still Count as an Athlete?

    Most of us define ourselves by the training plan, the race on the horizon, the number pinned to our chest. But what happens when that’s gone — through injury, retirement, or just life getting in the way? In this episode, Simon and Beth dig into the messy subject of identity in sport: Are you still an athlete without an event to aim for? Is identity shaped by how we see ourselves, or how others see us? Why it’s vital to build interests beyond swim, bike, run. Practical ways to navigate transitions and protect your sense of self. A conversation every athlete will face sooner or later.   Resources & Links: Check out this blog post which explains The Change House model Models on managing change (including The Change House). Links in show notes. Coming up soon: Episodes on fasting, and why so many runners notice a decline in their 50s (and what you can do about it). If you have questions, please share them with us. Battle Ready reminder: WE DON'T RUST, WE RISE!   Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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!

    36 min

  7. 27 AUG

    Battle Ready Fitness: Why You Don’t Need Endless Training to Do Epic Things

    In this week’s episode, Simon and Beth broadcast from Istanbul, fresh from Simon’s attempt at the iconic Bosphorus Cross-Continental Swim. Covering 6.5km from Asia to Europe, this unique race combines history, strategy, and a little bit of chaos. Beth puts Simon in the hot seat to find out what the experience was like, what really happened with the current, and how his Battle Ready approach allowed him to take it on without changing his regular training. They also look back at Simon’s recent 218km gravel ride across Salisbury Plain, discussing how consistency, strength training, and sustainable routines can keep you prepared for big adventures—whether you’ve got three months’ notice or just a week. What You’ll Learn in This Episode The history and logistics of the Bosphorus Swim, including how to qualify and what makes it so different from a normal open-water race. Why navigation and currents are just as important as fitness on race day. The reality of swimming among thousands of jellyfish—and why they weren’t as scary as expected. How Simon’s regular three-times-a-week swim routine (plus strength and mobility) was enough preparation. Reflections from a 218km gravel ride: pacing, heat, cramp, and the importance of being “always ready.” Why Battle Ready training is less about huge training blocks and more about building a consistent lifestyle. Get a feel for the event by watching this video Bosphorous Cross Channel swimmers guide Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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!

    41 min

  8. 20 AUG

    The Truth About Motivation: Intrinsic vs Extrinsic Drive

    In this episode, Simon and Beth explore one of the most common (and misunderstood) challenges in long-term endurance training: motivation. Why do some people train consistently, even without a race on the calendar, while others need the pressure of an event to get out the door? Is one approach better than the other? And how does motivation evolve as we age? With Beth firmly on Team Extrinsic and Simon on Team Intrinsic, this episode dives into a light-hearted but deeply useful discussion around how to stay consistent — especially when your goals change or life gets in the way. 🧠 Topics Covered The difference between intrinsic and extrinsic motivation in endurance sport How your “why” changes over time — and why that’s OK Coping with the post-race flatness and loss of direction The power of habit, routine and process goals How injuries, illness, and life stress affect motivation Tips for staying active when you're short on time or feeling low The role of coaching, journaling, and accountability Why motivation isn't always the answer — and what matters more Beth’s honest take on racing, training, and getting out in British weather Why ageing athletes need to rethink their long-term goals Key Takeaways Motivation will come and go — but habits, routines, and a strong “why” will keep you moving forward. You don’t always need a race — you need a rhythm that supports your life. Tracking small wins (like consistency streaks or journaling progress) builds real momentum. Whether you're aiming for performance or long-term health, staying Battle Ready is about showing up — imperfectly, but persistently. Listener Poll Are you Team Intrinsic (like Simon) or Team Extrinsic (like Beth)? Vote on our Instagram stories or drop us a message with your take! Connect with Us If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. https://simon-ward.kit.com/battlereadyvanguard   Join the Unstuck Collective – for Beth’s weekly 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!

    46 min
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About

The High Performance Human Podcast is where triathletes and endurance athletes learn how to train smarter, live healthier, and stay fit for life’s big adventures. Hosted by coach Simon Ward, each episode dives into the pillars of performance — training, nutrition, sleep, mindset, and recovery — with a special focus on athletes in their 40s, 50s and beyond. Whether you’re chasing PBs, lining up for your first Ironman, or simply determined to stay active and strong as you age, this show will help you stay Battle Ready, all year round. Expect world-class coaches, athletes, scientists, and everyday high performers sharing practical tips, hard-earned wisdom, and inspiring stories to fuel your journey. 👉 Subscribe now and join a growing community of High Performance Humans.

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