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
    • 4.5 • 20 Ratings

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

    Fix your own back pain with Dr. Stuart McGill

    Fix your own back pain with Dr. Stuart McGill

    If you've ever suffered from specific or non-specific back pain, you’ll know how debilitating it can be. While you might avoid lifting heavy loads because of the risk of putting your back out, cyclists often have sore lower backs from the hours spent on the bike. Today's guest, Dr. Stuart M. McGill, is a distinguished professor emeritus, University of Waterloo in Toronto, Canada where he was a professor for 30 years. Stuart has authored several books (links in the show notes) and his advice is often sought by governments, corporations, legal experts, medical groups, elite athletes, and teams from around the world.
    If you want to learn how to fix your own back pain and  enhance both injury resilience and performance you’ll find this conversation very interesting!
     
    We cover these topics and more:

    Why do folks suffer from a bad back?
    What are the most common causes for active folks and athletes?
    What percentage of chronic back pain sufferers can take their own steps to improving the situation?
    What steps would he recommend, how often and for how long?
    He outlines the core, which muscle groups are involved and how they impact spinal health
    What are the biggest myths that he observes regarding core training?
    He explains what his "big 3" core exercises are, and why they're so important
    Which common core exercises does he feel have real benefit and which does he advise we avoid?


    If you’d like to find out more about Dr. McGill please visit his website at www.Backfitpro.com where you'll find links to his books and courses, all blogs and past podcasts, and also links to clinicians who they have trained. You can also find him on Instagram - @backfitpro
     
    Stuart recommended several books:
    Stuart McGill books

    His book Back Mechanic was written for people with back pain.
    Ultimate Back Fitness and Performance is for people interested in training to manage a history of back pain but still train to high levels of performance.
    His other books are for strength athletes (Gift of Injury, co-authored with Brian Carroll) and clinicians (Low Back Disorders).

     
    Recommended Books

    Supertraining  Mel Siff & Yuri Verkoshansky
    Power of positive thinking - Norman Vincent Peale - written with the sole objective of helping the reader achieve a happy, satisfying, and worthwhile life
    The quick and the dead - Pavel Tsatsouline - Total training for the advanced minimalist
     
    There are many videos of the Big 3 online. This is one that Dr. McGill referenced in the call: Brian Carroll: The Big 3 full breakdown
     
    Dr. McGill also mentioned training the fascia. If you're interested in this topic you might like this: Fascia Training Academy

    Get started with your 8 week mobility plan 
     
    Become UNbreakable 8 week strength plan for endurance athletes

     
    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 SWAT/High Performance Human tribe here.
     
    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 38 min
    5 stunningly simple ways to halt the ageing process and maintain performance

    5 stunningly simple ways to halt the ageing process and maintain performance

    On a recent podcast I spoke about building easy strength to Become Unbreakable, 2 elements which I feel are crucial to your health, longevity and athletic performance. I also recently wrote a Facebook post where I outlined 5 areas where we can all do a lot to slow or even halt the ageing process. In a recent Facebook poll I asked, "If you are over 50 and as you age, what are your biggest concerns regarding health, fitness, sleep, and nutrition?” The responses were varied but many were worried about increased risk of injury. A handful of folks were also frustrated by the adjustments they had to make to continue with their regular swim, bike and run workouts. Chronological ageing is inevitable, and along with that comes some well documented physical changes, which if left unchecked can lead to deterioration in health and performance. The good news is that it doesn’t have to be that way. In fact, there’s no reason at all why you can’t continue to enjoy a high level of performance if you are open minded to some small adjustments to your routine.
    In this show I’m going to dive into my top 5 adjustments with a lot more detail, and give you some ideas on exactly what actions you can take.

    Lift weights
    Do more movement practice
    Improve your balance
    More HIT and less aerobic endurance work
    Eat more protein
    Other podcasts you can listen to where we talk about these topics in more depth:

    Strength
    Erin Carson - Strength training in less than 10 mins/day
    Rocky Snyder - How to realign the body after injury
    Jacques DeVore - To be a faster cyclist, forget about FTP
     
    Movement Practice
    Kelly Starrett - How to be a in the ready state
    Louisa Holmes - How to bulletproof your body 
     
    HIT workouts
    Paul Laursen - All you need to know about HIT training
     
    Also a couple of research papers you might enjoy:
    Protein
    Protein consumption for the elderly
     
    Balance
    Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals
     

    Get started with your 8 week mobility plan 
     
    Become UNbreakable 8 week strength plan for endurance athletes

     
    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 SWAT/High Performance Human tribe here.
     
    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 5 min
    Polarised training revisited with Stephen Seiler

    Polarised training revisited with Stephen Seiler

    Stephen Seiler has been a guest on the podcast 3 times now and is one of our most poplar guests ever. He also holds the record for our longest podcast, over 2 hours!
     
    In 2018 I was fortunate enough to listen to Stephen speak at the Endurance Coaching Summit hosted by TrainingPeaks in Manchester. His talk on polarised training had me hooked, and I’ve been a convert to this type of training ever since. I can personally vouch for its role in helping me to stay fit and healthy through the pandemic and remain relatively injury free. Something I cannot say about my training methods in my 30’s and 40’s.
     
    Since this podcast, polarised training and Zone 2 training have continued to grow in popularity. There's no doubt in my mind that while there may be other approaches to developing fitness for endurance events, this one offers the most sustainable long term benefits for both health and fitness. You may have heard my previous podcasts with Dr Phil Maffetone, Dr Dan Plews and Prof Paul Laursen. Each of these eminent coaches have spoken of methodology that has polarised training at its heart.  This is a loooong podcast, almost 2 hours, and the time absolutely flew by. Stephen has such a great message, it’s easy to listen to his stories and experiences. I have absolute confidence that you will find so much value in this conversation, and that it will benefit your own training or coaching. Please enjoy this show as we talk about:

    The ‘holy trinity’ of monitoring intensity and why you must learn to use all three
    Why 95% of endurance athletes can thrive using just three training zones
    The simple, three step method for determining training zones without visiting a sports science lab
    How the African distance runners use internal measures of intensity for much of the time and only use pace when preparing for races
    What the 80/20 numbers really mean and how they apply to you
    Why the principles of polarised training are even more important if you have only 8-10 hours to train each week
    Hierarchy of Training Needs - what should come first when developing your fitness













    Stephen Seiler posts a lot of good information on Twitter. You can follow him on:
    Twitter and YouTube where has some great instructional videos.
    Here are links to some of the references in our discussion:
    Hierarchy of Training Needs: This is the diagram on his Twitter account representing this theory
    The first Seiler paper that I read, "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training”
    Stephen Seiler TEDX talk - How "normal people" can train like the worlds best endurance athletes
     
    Get started with your 8 week mobility plan 
     
    Become UNbreakable 8 week strength plan for endurance athletes

     
    Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
    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.

     

    • 2 hr 1 min
    Become UNBREAKABLE with easy strength

    Become UNBREAKABLE with easy strength

    This week I'm re-visiting a topic shared back in November 2021. In recent weeks I've been talking a lot about the benefits of mobility and strength and in this episode, I outline why mobility and strength play such a key role in human and athletic performance. I also have a few tips on how you can incorporate both into what probably feels like an already packed schedule.
    Specific topics covered include:
    How to avoid being an active couch potato
    The importance of daily movement practice once you hit 40 and beyond
    Simple options for busy people (TIP: it’s not that hard to find time)
    How improved mobility can lead to faster times in the pool
    Strength training to build resilience and better consistency with your swim, bike, and run training
    Key benefits of a year-round strength programme
    How to build strength in less than 60 minutes each week

    Other podcasts on mobility:
    Kelly Starrett - 'How to be in the ready state
    Louisa Holmes (a.k.a The White Witch) - 'How to bulletproof your body'
    Sarah J Pitts
    Shane Benzie - ‘Better movement equals better running'
    Shane Benzie book  "The lost art of running"
    Alison Rose podcast on running injuries
    My most recent strength workout on Facebook 
    Blog post 'Are you an Active Couch potato?'
    The Stand-Up desk that I use for at least 4-5 hours every day
    Paul Check article including the phrase “you can’t fire a cannon from a canoe”
     
    Get started with your 8 week mobility plan 
     
    Become UNbreakable 8 week strength plan for endurance athletes

     
    Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
    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.

    • 42 min
    Joanne Murphy - The Irish voice on the IRONMAN finish-line

    Joanne Murphy - The Irish voice on the IRONMAN finish-line

    If you completed an Ironman event in the UK during the last few years, there's a good chance that my guest today will have called you across the finish line. In May of 2022, Joanne Murphy became the first ever female announcer at an IRONMAN World Championship. Joanne Murphy is one of the best race day announcers in the world and her brand of boundless enthusiasm and wit coupled with her lovely Irish accent have welcomed thousands of athletes to the finish line and entertained the finish line crowd while they wait for their loved ones.
     

    An active member of Galway Triathlon Club and Galway Bay Cycling Club, Joanne is a keen advocate for Women in Sport and has been an IRONMAN Women For Tri Ambassador for a number of years. She has raced at all distances of triathlon and holds the Irish cycling record for the Race Around Ireland (2017) and the race record for the Donegal Ultra 555k (2018) for a four-person female team with the Galway Baybes. In 2022 she completed a 24-hour bike race with the Cycling Ireland Women’s Commission. She also enjoys gravel biking and open water swimming, seeking the opportunity to find fun and adventure in every day, a mantra that she tries to embrace in her daily life.
     
    I hope you enjoy the conversation as much as I did.
     
    To find out more about Joanne you can find her on these social media channels

    Facebook Tri Talking Sport
    Instagram Tri Talking Sport 
    Twitter @joanneMurphy_
    Linkedin Joanne Murphy



     
    Joanne is also the host of the popular Tri Talking Sport podcast which you can find here: www.tritalkingsport.com
     
    We ask all of our guests to recommend a book which you might enjoy, and here is Joanne's recommendation: The Burnout Solution by Siobhán Murray
     

    To download your FREE 4-week mobility plan, please click here.
    Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
    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
    C1 Spinal Cord Injury - THE FIGHT GOES ON!! * Nathan Ford

    C1 Spinal Cord Injury - THE FIGHT GOES ON!! * Nathan Ford

    Happy New Year! I don't know about you, but I am sometimes guilty of overlooking the joy and pleasure that I get from some of the simple things in life, actions that we take for granted like being able to walk in the woods, ride a bike with friends, even something so simple as having our own independence. Sometimes we need a reminder not to take things for granted. Today's podcast guest experienced this in the most dramatic way possible, and while this is a shocking story it is also one of grit, determination and hope.
     
    Nathan Ford was an elite age group athlete used to finishing at the pointy end of the race and posting times that most of us can only dream of hitting. Until something happened during a race in Scotland and his whole life changed. In this conversation Nathan and I are going to chat about what happened and how his life has been since. It's a hard hitting interview and Nathan is very open and frank.
     
    ***We do touch on topics about having dark moments and suicidal thoughts.  If you feel impacted by the subjects which may be triggering for you, please remember that self care and your own well being is the most important thing.
     
    If you’d like to find out more about Nathan or reach out to him please do so via Instagram @nathanfordtriathlon 
     
    As you heard in the conversation, there have been some remarkable fund raising efforts to help Nathan with his recovery. If you’d like to make a donation, please use this link:
    https://www.gofundme.com/f/nathan-ford?utm_source=custome
     
    Nathan also recommended the following book which he says, "I can relate to this, as he suffered mental health issues.”
    Tyson Fury - The Furious Method
     

    To download your FREE 4-week mobility plan, please click here.
    Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
    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 1 min

Customer Reviews

4.5 out of 5
20 Ratings

20 Ratings

skinzfan ,

Wide ranging guests with knowledgeable host

Simon books a great range of triathlon, fitness and wellness experts and makes it accessible for the every day triathlete. One of my favorite podcasts!

sbrrbs ,

The whole triathlete

Simon's podcast is excellent, as it considers the whole person, not just swim, bike and run. I like the focus on sleep, nutrition, stength and mobility. Plus he has a wide variety of guests. And Simon is quite down to Earth!

Big Beefstew ,

Triathlon training explained

Simon Ward’s podcast is great information for anyone thinking about or currently enjoying the great sport of triathlon. He gets guests from all areas associated with endurance sports and has them explain what works for them. His stories are great, interesting, and give you multiple looks of different ways to succeed in becoming the best endurance you. I enjoy listening to him on the trainer or driving and he gives out so much good info that I’ll listen to a podcast multiple times. Great accent too! Recommend this cast.

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