Simon Ward, The High Performance Human Triathlon Podcast

Simon Ward
  • 4.5 (22)
  • FITNESS
  • UPDATED WEEKLY
Simon Ward, The High Performance Human Triathlon Podcast

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

  1. 5 DAYS AGO

    Your Questions Answered: Carbon Wheels, Year-Round S&C, Zone 2 Training, Swimming Tips, and Advice to My Younger Self

    There’s no such thing as a silly question—if it’s important to you, it’s worth asking! As a coach, I love helping people solve their challenges, and curiosity is a huge part of that process. Asking questions and exploring ideas is how we grow, and I encourage you to keep them coming. This week’s podcast is a little different—there are no guests, just me answering a selection of listener questions. If you’ve got a question you’d like me to address in a future episode, don’t hesitate to send it my way Here’s what we’re diving into this week: How to improve your swimming. Should you switch to carbon wheels to boost your cycling speed? Strength and conditioning: Is it better to train year-round or just in the off-season? The truth about Zone 2 training - does it really matter? Advice 60-year-old Simon would give to 30-year-old Simon as both a coach and an athlete. Tune in for actionable insights and advice tailored to your questions. Let’s keep the conversation going—your questions make this podcast what it is! 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. 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. 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 Beth@TheTriathlonCoach.com.

    36 min

  2. DEC 11

    Understanding Lactate and the Norwegian Method with Dr. Sam Shepherd

    In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt. We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it’s amazing to see how today’s tools bring more precision to what was practiced back then. Topics we discuss on today’s show are: What is lactate? Is it the villain in training or a misunderstood ally? Lactate thresholds: Understanding the key markers and why they matter. Measuring lactate: How it’s done in the lab or the field. The Norwegian Method: Is it revolutionary or simply refined? Practical insights: How athletes can use lactate data to enhance training. The future of lactate testing: Real-time monitoring and its potential to transform training. Whether you’re an athlete, coach, or sports science enthusiast, this conversation offers valuable insights into how understanding lactate can elevate performance.   Listen now and unlock the secrets of lactate and cutting-edge training methodologies. Be sure to subscribe and leave a review if you enjoy the show!   To follow Precision Fuel & Hydration please use these social media links: Instagram: @precisionhydrationFacebook: @precisionhydrationTwitter: @thesweatexpertsYouTube:  www.youtube.com/c/precisionhydrationLinkedIn: www.linkedin.com/company/precisionhydration Here is some other cool stuff you might be interested in:   Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategyQuick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculatorAthlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/ Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Follow Simon on: Instagram @thetriathloncoach Facebook simonward1 YouTube TheTriathlonCoach **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    1h 26m

  3. DEC 4

    7 steps to swimming faster * Bethany Ward

    Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes. As a coach, I’ve seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming Faster" infographic. You can download your FREE copy using the link in the show notes! In this episode we break down the 7 steps, including: Why having a swim coach is critical to your progress Make sure you practice drills that will help your specific technique issues When more than 3 drills is TOO many The surprising role daily mobility plays in improving swim performance How mastering simple, tailored drills can make a significant difference Whether you’re a beginner or a seasoned triathlete, this episode is packed with practical insights to help you swim faster and more efficiently. Resources Mentioned: Download the FREE 7 Steps to Swimming Faster Infographic Download the 8 week daily mobility & strength programme Check out this video, which we mentioned in the show. It demonstrates really well the act of where to put the hand and forearm to initiate a good catch: The perfect freestyle catch   Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Follow Simon on: Instagram @thetriathloncoach Facebook simonward1 YouTube TheTriathlonCoach **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    45 min

  4. NOV 27

    Unlocking plyometrics for endurance athletes * Joe Otton

    Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level. Joining me today is strength and fitness coach Joe Hotton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic. We explore: The different types of plyometric exercises for both the upper and lower body Why endurance athletes should incorporate plyos into their routine The importance of tracking "foot contacts" to measure training volume How to determine the right amount of plyometric work for your training schedule Don’t miss this episode if you’re looking to enhance your strength, power, and overall performance as an endurance athlete! To find out more about Joe visit these places: Website GymGeekOnline Instagram @gymgeekweymouth  Twitter @jchotton   If you’d like to find out more about Plyometrics check out these resources Joe mentioned both of these strength coaches Mike Boyle -https://www.bodybyboyle.com/ Eric Cressey - https://ericcressey.com/    Get started with Plyometrics.  In the podcast Joe mentioned some simple movements that you could try:   Mediball Slams Pogo jumps  Counter Movement Jump Bounds Trapbar deadlift      **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    1h 21m

  5. NOV 20

    Starting Strong: Building an Ironman training plan after a few years away * Bethany Ward

    This week, I’m thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete. In this episode, we cover: Structuring a training plan after years of focusing on other events How to find the training volume sweet spot for balance and success The high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent training Key steps Beth can take to improve her swimming technique and efficiency Why an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plans If you’re preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need! Listen now and get started on the right track. Beth has recommended the book Unreasonable Hospitality: The Remarkable Power of Giving People More Than They Expect. “ 'Black and white' means you’re doing your job with competence and efficiency; “color” means you make people feel great about the job you’re doing for them."   To grab hold of your FREE infographic '7 steps to swimming faster’, click HERE. To get your FREE daily mobility programme, click HERE.   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    1h 11m

  6. NOV 13

    Wax on, wax off * Embracing challenges with Claire Carlin

    In this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours. Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she’s found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings. I'm sure you'll enjoy this episode, as we discuss: Claire’s journey from her first run in 2019 to finishing a full Ironman in under 15 hours How dyspraxia and autism shape her training approach and impact her performance Tips for overcoming skill-based obstacles in triathlon for those new to the sport The importance of faith and community in her life, both on and off the race course Whether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire’s story reminds us that with perseverance and heart, we can accomplish extraordinary things. Tune in for an episode full of insight, resilience, and inspiration! Follow Claire on Facebook to keep up with her triathlon journey. Claire has 2 book recommendations. She said you wouldn’t expect a minister to ignore the Bible, so she directs you to the Book of Hebrews. As many others have, Claire also finds inspiration from Chrissie Wellington’s book ‘A life without limits' **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    58 min

  7. NOV 6

    Female athlete specific nutrition * Dr Jules Strauss

    Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don’t turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach.   To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about:   Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes? How do these needs change through stages of a female's life?  Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat) How to best deal with topics like weight management, especially relevant if you are a coach What are some of the barriers that women can face to effective nutrition?  Should women tailor their nutrition to their menstrual cycle?   To find out more about Jules please visit the following places: A bit more about Jules - Bio Website - Total Endurance Nutrition   Instagram - @jules_strauss_nutrition                   @total_endurance_nutrition (This is Jules’ nutrition coaching business)   International society of sports nutrition position stand: nutritional concerns of the female athlete   This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle   Two books highly recommended by Jules: The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book."   Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it."   Here are the links to previous nutrition podcasts that I mentioned: Racing Performance:is being lighter truly an advantage? With Lexi Kelson How to successfully combine plant based nutrition with running - Claire Bartholic Fuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi Kelson Race day hydration and nutrition - lessons from 200 case studies Race Day nutrition & hydration for athletes - 3 Case Studies One MASSIVE TIP for race day hydration and nutrition - Andy Blow Is it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina Griffin Some simple truths about nutrition with Adam Feit from Precision Nutrition   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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 podc

    1h 11m

  8. OCT 30

    Arch to Arc (Enduroman) record breaker * Paul Robinson

    He’s back and he did it!! Age group triathlete Paul Robinson returns to share his story of conquering Arch to Arc. You might remember that Paul was on the show at the beginning of September. At that point, he was waiting to start the Enduroman (Arch to Arc) challenge which is billed as the toughest triathlon in the world for good reason. Run 87 miles from Marble Arch to Dover, swim the English Channel (which is at least 21 miles and could be more due to currents), and then cycle 181 miles from Calais to the Arc de Triomphe in Paris.   Only 59 athletes have ever completed the challenge. Paul also chose to swim without a wetsuit which only 6 of these 59 have done. I’ll spoil the surprise . . Paul finished the event AND set a new record of 67 hours beating the record by over 2 hours.   I don’t think that this conversation can truly convey how tough a challenge this was for Paul. You will, however, get a real insight on how a tough mindset can help you overcome almost anything. In this episode we will chat with Paul and his father Dave about:   Dealing with the cold while running, swimming and cycling during the night It’s all about mindset F1 style pit stops Amazing restorative benefits of 10-minute power naps Using maths problems to pass the time The huge value of a support team Dave Robinson gives insight on the conflict of being a supporter and a loving parent   To find out more about Paul please visit the following sites:   The world's hardest triathlon 30min YouTube video - Arch to Arc world record Just Giving charity link - Stand Against MND   If you fancy a crack at Enduroman, check out their website **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. 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. 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.

    1h 12m
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4.5
out of 5
22 Ratings

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

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