100 episodes

Simon Ward, award winning triathlon coach, on all things triathlon and training related.

Simon Ward, The Triathlon Coach Podcast Channel Simon Ward

    • Health & Fitness
    • 4.6 • 16 Ratings

Simon Ward, award winning triathlon coach, on all things triathlon and training related.

    200 Podcasts: 5 Key Lessons * Simon Ward

    200 Podcasts: 5 Key Lessons * Simon Ward

    Two weeks ago we published episode 200 of the High Performance Human podcast. I thought it would be fun to look back at those conversations and see if I could pick out some key lessons. As you would imagine when you speak with smart people, each of them at the top of the tree in their chosen field, there were a lot of lessons but some kept appearing in my list.


    In today's solo podcast, I’ll outline the 5 lessons and dive a bit deeper, highlighting some of the guests who talk about their importance.


    The 5 lessons are


    Keep it simple

    Find what works for you

    Focus on the process, not the outcome

    Pull the big levers

    We are all on a continuum


    One more thing that I have come to realise is this. The 200+ podcasts have been a tremendous source of knowledge and learning from a wide variety of people. In time I’ll try to disseminate more of these lessons, but for now, please enjoy this podcast and possibly reflect upon how you can or already do apply each of these 5 to everything that you do.


    You’ll be amazed how the approach to a complex life or sport like triathlon can be made remarkably simple.


     


    During this episode I reference a large number of previous podcasts. Each of them is listed below under the key lesson. However, if you do take time to listen again you may find that the podcast in question has lessons that fall into each of the other categories.


    Keep it simple


    Bernie Shrosbree on why tech does his head in


    Stephen Seiler - Hierarchy of Training Needs - Just train


    Shane Benzie (The Lost Art of Running) - to run better, just move better


    Marc Bubbs (peak & peak40) - getting the basics right


    Adam Feit (Precision Nutrition) - Simple truths about nutrition


    Mike James (The Endurance Physio) - sexy sells but boring is best


    Steve Cotter on Kettlebell training and basic lifts 


    Dan Plews - top 3 tips for AG athletes keeping training simple


    Find what works for you


    Tommy Wood - if it's working, why change?


    Mark Allen - meditation, spiritual side of training/racing, not following the high carb diet fashionable in ’80’s endurance sports


    Toby Baxendale - making a success of life when you are labelled educationally sub normal


    Sanjay Rawal (Run & Become) - running as a conversation. Between mind, body spirit


    Christie Aschwanden (Good to go. How to eat sleep & test like a champ) - recovery


    Brad Kearns (Primal Endurance, Primal Blueprint) on ignoring trad periodisation models and working into your own lifestyle - Part 1 & Part 2


    Focus on the process, not the outcome


    Malcolm Brown - enjoy the process of running. No distractions


    Being the best that you can be - Mandy Hickson (Officer not a Gentleman)


    Kelly Starrett (Becoming a Supple Leopard) - daily movement practice. Don't worry about what type of movement (pilates, yoga etc.), just do something. Get up, don't sit down for too long.


    Cath Bishop (The Long Win) - Mastering the process. Being the best that you can be


    Pull the big levers


    Louisa Holmes Part 1 & Part 2 - staying uninjured


    Ali Rose  - staying uninjured


    Nick Littlehales - sleep  


    Mike Lombardi (Whoop) - sleep & behaviour change


    Gut Function -  Bella Lindemann


    Dave Scott  - Strength training for athletes


    Jess Elliott - Move better to build resilience


    Karlyn Pipes - mobility for swimming 


    We are all on a continuum


    Mimi Anderson - ultra running. Just keep moving forward.


    Laz Lake - Barkley Marathons, Big Dog’s backyard Ultra


     


    BBC article on Big Dogs Backyard Ultra


    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. 

    • 50 min
    How to build a leaner, stronger body and a sharper mind for mid-life health * Dr. Marc Bubbs

    How to build a leaner, stronger body and a sharper mind for mid-life health * Dr. Marc Bubbs

    One thing I have learned with age is that what I took for granted in my 20's and 30’s no longer applies. I used to be able to eat and drink what I liked and it didn't seem to have any impact on my health or my weight. On the flip side, I also used to think that health and fitness inevitably declined once one entered their 40’s. That's not true either.


    In recent years we have learned that with a mindful approach and purposeful planning it is more than possible to continue improving health and fitness well into your 60’s.


    Today's guest is Dr. Marc Bubbs, author of Peak: The New Science of Athletic Performance that is Revolutionising Sports.  Today he's returning to the show to chat about his new book, Peak 40:  The New Science of Mid-Life Health for a Leaner, Stronger Body and a Sharper Mind.


    This latest offering outlines some of the slightly different approaches to nutrition, exercise, recovery, and mindset that we should all be considering to enjoy the best mid-life health possible. As in his previous book, Marc has sought out the latest science to support his advice.


    Topics discussed include:


    Why you are a product of your environment and how you can shape the path for the future

    Mid-life weight gain - Carbs are not the problem, it’s refined sugars and processed food you should be focusing on

    Protein, and why you should up your intake as you get older

    Why movement practice matters more as you hit your 40’s

    Chronic cardio vs lifting weights

    Understanding yourself and your core values

    Getting older isn’t all downhill, BUT mindset and mindfulness play a huge role in maintaining an optimistic outlook

    Marc’s simple steps to awesome mid-life health


    To find out more about Dr. Marc Bubbs please visit his two websites:


    DrBubbs.com and AthleteEvolution.org


    You can follow Dr. Bubbs on these social media channels


    Twitter 


    Facebook


    Instagram


     


    Visit this page peak40 to order your copy of Marc’s new book


    And of course, there is his original book Peak - The New Science of Athletic Performance. 


    The book is also a #1 Best Seller on Audible in the USA!


     


    Check out the Dr. Bubbs Performance Nutrition Podcast on YouTube,iTunes, etc. SUBSCRIBE and you won't miss any of the world-leading experts!


    DrBubbs Performance Podcast


     


    Links to other items discussed include:


    Listen to the previous podcast with Marc Bubbs “How to reach your peak by getting the basics right"


    Kelly Starrett book Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance


    Brad Schoenfeld research on “Minimum Effective Dose for Strength Training”


    1). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
    2). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
    Jose Antonio research on protein intake 


    A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males
    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 2 min
    Chelsea Sodaro on motherhood, anxiety, regaining fitness, and the Collins Cup

    Chelsea Sodaro on motherhood, anxiety, regaining fitness, and the Collins Cup

    This week I’m back to talking triathlon as we're joined by one of the top ranked long distance female athletes in the US, Chelsea Sodaro.


    This discussion is highly topical as we approach the final selections for the inaugural Collins Cup which takes place this August.  For Chelsea Sodaro, qualifying to secure her place on the US team is a race against time as she works to regain fitness after the March birth of her first child. Obviously this means no racing for a short time, but it's not over yet.
     
    Chelsea's return to fitness and then racing is now being documented in a new mini series, “Greater Than One”.  Because of her high ranking in 2020, Chelsea needs to race once this year to put her in contention for one of the six female places on the US team.
     
    Chelsea might not be so well known in Europe, but when you listen to this conversation I’m sure you’ll find her as I did:  A warm, engaging, socially aware athlete who has a great future as a long distance triathlete. In fact, her coach, Dr. Dan Plews, rates her as having real Kona potential.
     
    Topics in today's show include:

    Chelsea's previous athletic career as a full time runner aiming to qualify for the 2016 Rio Olympics

    A steep learning curve after switching to triathlon in 2017

    Why the ITU circuit didn't work for Chelsea despite World Cup victories

    The PTO maternity policy and why it’s a gamechanger for female professional triathletes

    Training during pregnancy and how to (safely) regain fitness after childbirth

    The value of having a support team

    Postpartum anxiety, mental health, and the power of talking

    The Greater Than One mini-series

    How the PTO really stepped up to the plate in 2020


    If you would like to follow Chelsea on her journey please visit her website
    https://chelseasodaro.com/
     
    She also hangs out at the usual social media channels


    Instagram: @chelseasodaro
    Twitter: @chelseasodaro

     
    Chelsea’s podcast Beyond. This one with “Rinny & Tim’ - Tim O’Donnell & Miranda Carfrae, click HERE to listen
     
    To watch the first episode of "Greater Than One “ - “Dreams” please go HERE
     
    Chelsea recommends the following books
    Unwinding Anxiety - Judson Brewer - Train your brain to heal your mind
    Man’s search for meaning - Viktor Frankl - a classic tribute to hope from the Holocaust
     
     
    Links for other topics that we discussed in the show
    Unwinding Anxiety App
    The GrowthEQ podcast Steve Magness & Brad Stulberg talk about Unwinding Anxiety with Judson Brewer
    High Performance Human Podcast with Radka Kahlfeldt
    The PTO Maternity Policy
    Everything You need to know about the Collins Cup
     

    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 1 min
    The endurance athletes’ heart with expert Cardiologist Prof. Graham Stuart

    The endurance athletes’ heart with expert Cardiologist Prof. Graham Stuart

    If you want to fulfil your life ambitions as a human, never mind an athlete, you need to have a strong heart and cardiovascular system. As endurance athletes, we spend a lot of time improving the oxygen transport system (heart, lungs, blood, and blood vessels) to supply more O2 to the muscles so that we can go faster and longer. Sadly the heart is like any other machine and it occasionally ceases to function exactly as it should. Endurance athletes are not immune from heart problems (although perhaps we like to think we are).


    In today's call, I’m delighted to be chatting with Prof. Graham Stuart, a cardiologist who has a research interest in exercise and heart disease and has worked in Sports Cardiology for over 10 years. Prof. Stuart has an MSc in Sports and Exercise Medicine from the University of Exeter and is currently a Consultant Cardiologist in Bristol and has specialised in congenital heart disease and cardiac arrhythmias for close to 25 years. He is also Medical Director of Sports Cardiology UK and is a keen long-distance triathlete.


    In this episode, the professor shares his wisdom on this subject and outlines how we can all make sure that we can take care of this most precious organ.


    Topics covered include:


    How the heart works 101 - Prof Stuart explains what really happens during acute and chronic exercise

    Why regular exercise is a good thing but doesn’t guarantee immunity from heart problems

    Ageing, exercise, and the heart - when and why you should get a check-up

    Atrial flutters, atrial fibrillation, palpitations - what’s the difference, what causes them, should you be concerned?

    The real reason why some athletes die during endurance events and why you shouldn’t be worried

    Why females are less likely to have heart issues than males

    Why you should aim for an average of 8-10 hours of training each week and why full-time athletes can get away with more

    Stress, its impact on the heart, and why it's important to find time in your day to de-stress

    Everyday actions individuals can take to improve/maintain heart health


    To follow Prof Stuart or find out more about his services:


    Website. Http://sportscardiology.co.uk


    Twitter: SportHeartDoc


    E mail: info@sportscardiology.co.uk


     


    Prof Stuart’s ResearchGate page with links to heart research papers


    https://www.researchgate.net/profile/Alan-Stuart-4


     


    If you want to find out more about heart checkups:


    Cardiac Risk in the Young, London based,   https://www.c-r-y.org.uk/screening/.      ISEH, London based, https://www.iseh.co.uk/patients/consultants-and-clinicians/private       


    Bristol/Bath-based https://www.screenmyheart.co.uk/about. 


     


    Book Recommendations


    If I went to a desert island I would take the Bible for spiritual sustenance.    


    If I wanted:


    confusion I would read, It's not about the bike by Lance Armstrong,  

    encouragement I would take Fat Man to Green man: from Unfit to Ultramarathon by Ira Rainey

    cardiac advice I would take: 


    2020 ESC Guidelines on Sports Cardiology and Exercise in Patients with Cardiovascular Disease can be downloaded free HERE.


    Some videos you might like to watch:


    Global Cycling network: How safe is your heart? Https://youtu.be/L-ODB9zlywM      


    Talk on heart transplants: Https://transplantchats.com/podcast/therighttimefortransplant 


    Running and heart health with Amy Boalch @marathonmedic: Https://open.spotify.com/episode/4TPmsL4XjPMt970vObSSn8


     


    Link to the Miles Frost foundation: https://www.bhf.org.uk/what-we-do/our-research/miles-frost-fund


     


    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

    • 1 hr 1 min
    How to modify behaviour and optimise your human performance with the Whoop * Simon Ward and Mike Lombardi

    How to modify behaviour and optimise your human performance with the Whoop * Simon Ward and Mike Lombardi

    If you’ve been following me or listening to this podcast for a while you probably know that I’m a huge fan of sleep. 4 years ago I purchased one of the first generation Whoop sleep & fitness trackers. I can tell you that it has changed my whole approach to training and recovery. That's why I’m delighted to be joined on this week's podcast by Mike Lombardi, Strategic Partnerships and Performance Manager at Whoop.


    Mike has been at WHOOP since 2018, and he works with elite athletes, teams, and brands. He spent the last decade in high performance working with athletes from Princeton University and coaching rowers to the 2012 and 2016 Olympic Games. He has also worked with several CrossFit Teams and athletes who have made it to the CrossFit Games.


    This is another really insightful conversation and I hope that we can share some of the enthusiasm that we both have for Whoop and why it would be a good addition to your sleep and recovery tracking.


    We chatted about lots of topics including….


    5:16 - Whoop data, sticking to the 70mph speed limit and why mindfulness is the key


    14:15 - Three Pillars of Whoop data measurement


    17:30 - Why you should use a smartwatch like a Garmin/Suunto and a Whoop


    32:55 - Who are the typical Whoop users


    34:15 - Why Whoop is a behaviour modification tool


    37:00 - Respiratory rate and how it became a key indicator for COVID sufferers


    42:00 - Why adjusting training in response to Whoop data can help you to be more consistent with your training in the long term


    53:15 - Why regular movement practice can reduce pain and increase HRV and sleep


    56:40 - Breathing practice and how it can lead to better sleep and recovery


    65:00 - 3 benefits you will get from using Whoop


     


     


    If you would like to follow Mike you can find him on Instagram @lombardimichael


     


    To find out more about Whoop, please visit their website, https://www.whoop.com/


     


    If you would like to sign up for a Whoop subscription and receive $30 off your first payment then please use this code join.whoop.com/simonward


     


    Below are additional links from the Whoop website for content you might find interesting!


    The ultimate guide to heart rate variability: https://www.whoop.com/thelocker/heart-rate-variability-hrv/

    How alcohol impacts recovery, sleep, and more: https://www.whoop.com/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/

    Why is sleep so important: https://www.whoop.com/thelocker/podcast-55-sleep-impacts-performance/

    An interesting one on a few veterans using WHOOP and psychedelics for mental health / ptsd recovery: https://www.whoop.com/thelocker/psychedelics-veterans-ptsd-impact-whoop-data/

    A member who used his own WHOOP data to identify a heart attack: https://www.whoop.com/thelocker/data-saved-my-life-heart-attack/

    Validation on our sleep measurement: https://www.whoop.com/thelocker/how-well-whoop-measures-sleep/

    Looking at COVID-19 and how knowing your baseline can change your understanding of health: http://www.whoop.com/thelocker/case-studies-respiratory-rate-covid-19/

    How different COVID vaccines impact recovery based on member data: https://www.whoop.com/thelocker/podcast-121-covid-vaccines-doses-heart-rate-sleep/ 


    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 13 min
    Empowering yourself to transform your life after injury * Simon Ward and Dr. David Meyer

    Empowering yourself to transform your life after injury * Simon Ward and Dr. David Meyer

    If you work out regularly there is a fair chance that you've been injured at some stage. Call it an occupational hazard for athletes.


    Injuries are physical, the pain is real, and the effects of the injury are often visible. But recovery from injury isn’t just a physical act. One might even argue that there is a mental health aspect to getting injured. I know that from many of my most serious injuries I've felt a sense of loss at not being able to train and even grief if it meant having to withdraw from events. That's why I’m delighted to be speaking with today's guest Dr. David Meyer. 


    Dr. Meyer is a Sports Performance Physical Therapist who served as the Rehab & Medical Coordinator for the St. Louis Cardinals in Major League Baseball, where he began discovering a new approach to sports rehabilitation that utilizes psychology, along with mental skills and strategies. This inspired David to author his recently published book, Injured to Elite: A Guide to Empowering Yourself to Transform Your Life After Injury. Alongside his book Injured to Elite, he hosts a podcast of the same name. David has now fostered a community, The Injured to Elite Network, made up of developing sports professionals and athletes that mainly identify with being an underdog, in order to change the paradigm of sports performance and healthcare towards growth outside of just the physical domain.


    If you want to use all of the tools at your disposal when you get injured you’ll love this conversation as we chat about:


    Why injury is emotional as well as physical

    'Thought virus’ and 'thought vaccines' and why you need to replace one with the other

    Having a growth mindset and being an open-minded skeptic

    Experimental curiosity

    Self-determination theory and its role in injury rehab

    5 steps to having a positive mindset during injury rehab


    David would like to offer all High Performance Human podcast listeners the opportunity to listen to the first 1/3 of his book absolutely FREE OF CHARGE, just click here - injuredtoelite.com/listen.


     


    You can purchase the full book HERE.


     


    You can follow Dr. David Meyer at the usual social media channels as well as his own website.


    Instagram @davemmeyer


    LinkedIn - David-Meyer-DPT


    YouTube - Injured to Elite channel


    David also has his own podcast - Injured to Elite


     


    Some links to the subjects that we mentioned in the show:


    Books


    Explain Pain by David Butler and Lorimer Moseley


    Healing Back Pain by John Sarno


    The Alchemist Paolo Coelho


     


    Podcast - Building resilience through Self Compassion with Jonathan Ward


    Podcast  - Optimising Human Performance with Dr Tommy Wood


    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 24 min

Customer Reviews

4.6 out of 5
16 Ratings

16 Ratings

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.

Yuntif13 ,

Not very impressed

I’m not sure what it is about it maybe it’s the interview process or the repetitive rambling but I don’t find Simon very useful

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