Afleveringen
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In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery.
Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitude towards wellbeing, Daveâs story begins with a routine blood test that flagged an elevated PSA level â a silent sign that something was amiss.
Topics Covered:
Why "battle ready" fitness is about more than just being event-readyHow a strong foundation of fitness, mobility, and mindset supported his recoveryThe challenges of post-op recovery, from pelvic floor retraining to regaining bladder controlThe role of HRV monitoring in recognising stress and tracking recoveryHow small, consistent habits are part of paying into your âhealth pensionâKey Takeaways:
Health doesnât guarantee immunity, but it significantly improves your resilience.A proactive check-up could be life-saving â donât wait for symptoms to appear.Recovery is a form of training: take it seriously, go slow, and trust the process.Long-term lifestyle habits like sleep, nutrition, and strength work really matter when it counts most.đ§ Memorable Quotes:
âYou shouldnât be scared of these things. You canât control everything, but you can put yourself in the best position to come out better.ââ Dave Hill
âRecovery is now the training.ââ Simon Ward
To keep up with Dave, his recovery and his goal to be âbattle readyâ for anything follow him on:
Instagram: @drhill99
Daveâs favourite books which has provided him with inspiration in his own battles are:
All that Matters - Chris Hoy - Explores the challenges he has faced so far and how he is using them to find focus on things that matter.
Adventure Mind - Belinda Kirk - The explores why adventure is an essential part of our health and well being
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
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.
Youâll also find some really great content on my Instagram and YouTube!
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For any questions please email [email protected].
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Why You Should Listen
Aging doesnât have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether youâre an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.
From lifting weights to sleeping better, eating smarter and moving more â this is your roadmap to a longer, more vibrant healthspan.
What We Cover:
Sleep quality â Why itâs the foundation of recovery, hormone balance, decision-making and body compositionStrength training â How to rebuild muscle, improve metabolism and reduce injury riskVOâ Max and high-intensity training â How to use short, intense efforts safely to improve cardiovascular healthNutrition â Why older adults need more protein and fewer processed foodsDaily movement and mobility â The underrated secret to injury prevention and joint healthQuotes to Remember:
âItâs not only possible to slow down the ageing process â you can actually make gains. Almost like getting younger as you get older.â
âThink of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.â
âMobility is prehab, not rehab. Itâs what keeps you out of the physioâs office.â
Resources & Mentions:
Past episodes on sleep, nutrition, and strength training simonward.podbean.comWant help implementing these habits? Contact Simon â details in the show notesBook mentioned: Science and Application of High-Intensity Interval Training â Paul LaursenConnect with Simon
If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, heâd love to hear from you. Contact details are in the show notes.
Like what you heard?
Please share this episode with someone whoâs ready to challenge the ageing curve â and leave a quick review if youâve got a minute. It really helps others find the show!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
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.
Youâll also find some really great content on my Instagram and YouTube!
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
For any questions please email [email protected].
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Zijn er afleveringen die ontbreken?
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In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisionsâwithout being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure.
Whether you're an athlete over 50, a weekend warrior, or simply looking to better understand your body, these metrics offer valuable insights into your health, recovery, and overall performance potential.
Why They Matter
Tracking just a few of these each day can help you:
Spot illness or overtraining earlyMake better decisions about when to train or restUnderstand the impact of lifestyle habits (like alcohol or poor sleep)Build long-term resilience and sustainabilitySimon also shares how many of his athletes have made lasting changesâlike cutting alcoholâbased on what these simple metrics revealed.
Your Turn
Are you using any of these metrics? Got a story where one helped you make a positive change? Simon would love to hear from you.
Donât forget to subscribe, share with a friend, and leave a review if you enjoyed the show. Thanks for listeningâand happy training!
Bonus Resources
Free Infographic: Get a visual summary of all six metrics and their benefits â click here.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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When I trained for my first Ironman back in 1995 â nearly 30 years ago â there werenât many resources available. That presented a real challenge. It was all trial and error.
Fast forward to today, and weâve got the opposite problem: too much information. With so much out there, it can be hard to know what really matters.
The key? Getting the right information â and focusing on the things that actually make a difference on race day.
Most athletes are fixated on crossing the finish line â and sure, thatâs a huge achievement. Youâll earn the medal, the bragging rights, and maybe even the tattoo. But in those 140.6 miles between the start and the finish, there are countless ways for your race plan to unravel.
In this episode, I dig into the things people donât tell you about racing Ironman â the insights that only come from experience.
Topics I cover:
Why investing in yourself is non-negotiableComfort vs speed â and why both matterIs FTP really that important?How the final 20K of the run reveals everythingPractising your race-day nutrition strategyThe importance of facing what scares youChecklists: the unsexy secret to race-day confidenceWhether you're gearing up for your first Ironman or looking to go faster in your next, this episode will help you focus on what really counts.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
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Sign up for Simonâs weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROXâand thatâs exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025)
Gaz, a former military PTI and triathlete with two decades of experience in physical training and rehabilitation, shares the why, how, and what was I thinking? behind this uniquely brutal challenge. Expect a mix of inspiration, realism, and practical wisdom for anyone looking to push their limitsâphysically and mentally.
Why You Should Listen
Discover what TRIROX is â a jaw-dropping combination of Ironman and Hyrox, with full events placed between triathlon legs.Get insights into hybrid endurance training â how Gaz balances strength, aerobic capacity, and fatigue management.Learn from a military-informed mindset â Gazâs tactical approach to resilience, training blocks, and planning for pain.Hear the importance of community and giving back â how REORG helps veterans transition through fitness and camaraderie.Find out how heâs preparing physically and mentally â from managing cramp and calorie burn to visualising the darkest moments.If you would like to make a donation to ReOrg then please visit the Just Giving page for this event
To follow Gazâs progress, please check out his Instagram channel:
Instagram
plug_in_rehab
gazmac_yorkshire
Youtube:
the-unretired-athlete
Gazâs recommended book is:
âThe Red On revolutionâ by Mike Chadwick â âa great read and one that really makes you think about the reasonings behind some of your choicesâ
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundariesâboth physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete.
Why You Should Listen:
Rosieâs story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep goingâeven when the odds are stacked high.
In This Episode:
Rosie's unexpected entry into triathlon through injury rehabLife at Sandhurst, overcoming setbacks, and winning the Sword of HonourThe transition from runner to Ironman contenderHer experience as the only woman on P Company and passing the gruelling selectionInsights into leadership, resilience, and mental fortitudeBalancing high-performance sport with military demandsTraining volume, nutrition, and recovery strategies that keep her strongQualifying for Ironman World Championships and what it takes to race with the prosQuotes to Remember:
âTriathlon started as rehabâand it became the thing that made me feel strong again.ââBeing injured at Sandhurst was the best thing that happened to me. It changed how I led.ââYou donât pass P Company by accident. You show up, every day, when itâs freezing, and you fight.â
To follow Rosieâs progress, please check out her Instagram channel:
Rosierunningwild
Rosieâs chosen book is:
"Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out.
Today, weâre diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlonâfrom the highs of success to the struggles behind the scenes.
We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results arenât always about training, and how happiness plays a crucial role in performance.
Some of the key lessons were
Training in Warmer Climates Improves RecoveryEvery Training Session Should Have a PurposeHappiness and Mental Well-being Impact PerformanceTracking Metrics like HRV and Sleep Helps in Training DecisionsAltitude Training is Beneficial but Requires Careful PlanningDNF (Did Not Finish) is Sometimes the Best DecisionGut Training for Nutrition Strategy is EssentialRacing Without Pressure Can Lead to Surprising ResultsTo find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indieâs latest book recommendation is âThe Obstacle is the Wayâ by Ryan Holiday.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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The internal body clockâalso known as the circadian rhythmâis something youâve probably heard of. But did you know that every cell in your body has its own internal clock, and theyâre not always perfectly in sync? I didnât either!
Thatâs why Iâve invited todayâs guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythmsâspecifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythmsâpotentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
â Do circadian rhythms differ between men and women?â How do they change with age?â Are âlarkâ and âowlâ chronotypes an urban myth?â When is the best time for aerobic training, strength training, and stretching?â How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karynâs work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UKâs first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sportâlong before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sportâs media coverageâannouncing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In todayâs episode, we talk about all of this and moreâincluding his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
8 Kids from London
You can keep up with Steveâs exploits on these Facebook channels
Old School Triathlon (70âs, 80âs, 90âs)
Steveâs other bestselling book:
A Long Dayâs Dying
Other books you might like to read:
Steve said âBooks Iâd recommend. I must have read both about a million times!â
Flanaganâs Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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What if you could track your bodyâs readiness, optimise recovery, and boost your overall healthâjust by measuring one key metric?
In this episode, Iâm joined by Dr. Torkil FĂŠrĂž, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approachâone that puts health first. And as Iâve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:â Why HRV is for everyone, not just athletesâ The biggest causes of stress (and how theyâre stealing your energy)â Why taking control of your health is essentialâespecially after 40â The benefits of sunlight, cold therapy, and deliberate breathing
If youâre looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
đ§ Tune in now!
đ Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkilâs book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkilâs other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Beth is back on the show as we check in on her Ironman Austria preparation!
If youâve been following along, youâll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that sheâs completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
Bethâs anxiety ahead of her swim technique assessmentWhy Ray asked if sheâd ever learned to play a musical instrumentThe importance of getting a bike fit before investing in a new bikeBethâs newfound title as the macro absorberâand why sheâs essentially been riding with the brakes on until nowThe surprising connections between her physio visit, swim assessment, and bike fitThereâs a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and weâre both learning a lot along the way. Hopefully, youâll pick up something new too!
If you missed the previous those previous episodes with Beth:
7 Steps to Swimming Faster
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
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.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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If youâre not familiar with Long Course Weekend (LCW), itâs a unique take on a full-distance triathlonâspread over 2.5 days. The concept is simple:
âąSwim 3.8K on Friday night
âąRide 180K on Saturday
âąFinish with a full marathon on Sunday
The original event took place in Tenby, Wales, following a course similar to the Ironmanâthough, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire.
Thereâs now a range of distances available, so if the full distance feels daunting, thereâs likely an option to suit you. As Matt explains in our chat, LCW isnât just about elite athletes (though plenty do show up to race). Instead, itâs designed for people who are fit, fat, and funâhis words! So, if that sounds like you, LCW could be your next big challenge.
In this episode, we discuss:â How the LCW concept was bornâ Creating an inclusive, festival-style eventâ Building community support and engagementâ Why LCW has a Festival of Championsânot a world championship
To keep up to date with Long Course Weekend events use the following links
Activity Wales
Website - Activity Wales
Facebook - activitywalesevents
Instagram - activitywalesevents
Long Course Weekend
Website - LongCourse Weekend
Facebook - LongCourseWeekend
Instagram - LongCourseWeekend
YouTube - https://www.youtube.com/@longcourseweekendglobal
Cool Videos
Watch highlights of:
2024 Long Course Weekend Wales
2024 Long Course Weekend Belgium
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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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At the time of recording this episode, I was in sunny Barbadosâwhere January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to todayâs topic: heat training. Iâm joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:đ„ The benefits of heat trainingđ„ The difference between acclimation and acclimatizationđ„ Heat training protocols used in PF&Hâs state-of-the-art labđ„ DIY heat training methods for those without lab accessđ„ Passive heat strategies, like hot baths and saunasđ„ Whether heat training can be a viable alternative to altitude training
If you're prepping for Marathon des Sables, racing in hot conditions, or simply gearing up for a training block in the heat, this episode is packed with valuable insights.
Tune in now!
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
Book recommendation - "Shoe Dog" by Phil Knight. It's a great read which touches on the growth of one of the most interesting huge companies in recent years that dealt with a rapidly globalising world.
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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieved unprecedented fitness, for him at least, winning his age group both the Euros and the World Championships in the sprint distance.
If you're interested and have concerns about how aging may affect your training and racing, this episode will provide encouraging insights and highlight positive aspects to look forward to.
In this episode, weâll cover:
Holding the fastest known time up and down Mount Kenya,navigating the challenges of his son's paralysis following a climbing accident and how this experience propelled him into the triathlon world.Joys and impacts of aging.Importance of having a coach.The social aspects of training, especially for athletes in individual sports and those involved in clubs.Mike also shares how strength and mobility work have significantly benefited his performances.Why older runners should focus on age graded performances when run performances tend to drop off anyway.Balance between race craft and fitness, including long term planning for older athletes.And finally, he shares a story about taking Alistair and Johnny Brownlee to the top of Mount Kilimanjaro in 2013.To follow Mikeâs adventures, please check out his
Facebook page - mike.goddard.376
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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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This week on the podcast, Iâm joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emmaâs story doesnât stop there.
I first came across Emma about 15 years ago when a friend, Steve Lumley (aka the âGrumpy Old Coachâ), shared a Facebook post showing her in the hospital after a serious bike crash. Emma had sustained multiple injuries, including spinal fractures. As youâll hear in this episode, that wasnât the only time Emma would face a hospital stay and the challenge of learning to walk again. Astonishingly, after each of these life-altering events, she returned to triathlon competition within a few months and even made it to the podium.
Emmaâs story is one of extraordinary resilience, determination, and gratitude. Itâs a testament to the incredible healing powers of the body and mind, as well as the importance of fitness and self-compassion.
In this episode, weâll cover:
How neglecting self-care led to a devastating bike crashLearning to swim as an adultCelebrating small victories along the wayWhy success starts with giving yourself creditThe literal journey of learning to walk before you can runThe importance of self-compassion and gratitudeEmmaâs recovery journey from renal failure, osteomyelitis, and three months of bed rest (losing 30% of her body weight) to competing in an Ironman 70.3 event just eight months laterTo follow Emmaâs adventures, please check out the following social media channels
Instagram - tri_athlete.emmab
You can also find her for business at the following websites
Chiropractic - bexsonchiropractic.com
Personal Training shipstonpersonaltrainig.co.uk
IMHO, Emma should write about her own story but until thenâŠ.. this is Emmaâs inspirational book:
The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall
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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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This week, Iâm thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you donât need to be a top-tier athlete to excel in these areas.
Paulâs transformative journey began in 2020 when he joined my SWAT Inner Circle after experimenting with a complimentary 12-week plan amid the COVID pandemic. The structured approach not only challenged him but also revealed the vital connections between fitness, nutrition, sleep, and work habits. Like many, Paul was once caught in the cycle of stress and fatigue from constant travel as a manager. However, he took proactive steps by applying training principles from SWAT, incorporating the 80:20 Pareto principle, and catalyzing a substantial transformation in both his personal life and professional environment.
One of Paulâs standout achievements has been the establishment of a workplace culture that encourages his team to maintain a healthy work-life balance, limiting work to eight hours a day. This impactful change has led to enhanced productivity and notably reduced staff turnover.
Over the past five years, Paul has made impressive strides in his athletic performance, significantly improving his 70.3 Ironman time by 75 minutesâdown from 6:45 to 5:30. Additionally, he has shed 19 kg, proudly stating that he achieved this by âcleaning up what I eat, understanding that processed foods arenât real food, and being more active.â
If youâre inspired to embark on a lifestyle transformation in 2025, Paulâs journey is sure to motivate you!
In this episode, weâll explore:
The lifestyle changes Paul implemented and their impact on his health.How these changes elevated his triathlon performance.The process of integrating healthy habits within his work team.The positive effects of these workplace changes on overall performance.Paulâs top three pieces of advice for anyone looking to start a similar journey.Join us for an enlightening conversation that could kickstart your own path to high performance!
Paul doesnât do social media so you canât follow him but if youâd like to get a feel for how he has upped his game he recommends the following books:
Ultra-Processed People:The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food by Chris can Tulleken.
Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss.
He also loves to listen to THIS podcast Things People Do with Joe Marler
***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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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This weekâs episode is a re-run of a conversation with Dr. Kelly Starrett (also known as K-Starr in the Crossfit world) from 4 years ago. Kelly is a renowned expert in strength and mobility. He is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and the co-founder of The Ready State, home to the worldâs most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
This is a great time of year to start new habits and if I was to recommend one addition to your daily routine it would be mobility.
In our conversation, we cover a wide range of topics, including:
The definition of mobilityThe importance of identifying what works and rejecting what doesnâtThe concept of âposition transfer exerciseâ as an alternative term for mobilityHow to create a durable body for optimal âplayâ in everyday lifeRecommendations for daily mobility practicesUsing social media as an educational toolThe significance of good mobility in controlling movement rather than compensatingThe debate around foam rolling: to roll or not to roll?Embracing âadventure fitnessâ over traditional racingJoin us for an insightful discussion that will elevate your understanding of mobility and fitness!
If you would like to follow Dr. Kelly Starrett youâll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written:
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Born to Run and Natural Born Heroes by Chris MacDougal
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.
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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 [email protected].
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Last week marked a milestone as we released our very first episode on Christmas Day, and today, weâre excited to bring you our inaugural episode on New Yearâs Day!
Similar to last weekâs engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together weâll share some reflectionsâalong with a glass of Proseccoâon our holiday season and its impact on our training routines and our healthy habits.
Weâve both appreciated the downtime, managing to maintain a workout routine while still enjoying the festivities with friends. Itâs a refreshing shift for me from my past approach to the holidays. So, is it Bethâs influence that has fostered my more laid-back attitude, or is it simply a maturity that comes with age? Tune in and see what you think!
We hope you enjoy this episode!
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs 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 [email protected].
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Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes?
In the spirit of the season, weâve reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion.
Itâs been a year since our last get-together, so we have plenty to discuss. We'll reflect on 2024 and share our experiences of not quite achieving our goals due to injury and illness. Our conversation covers:
The impact of age and over 30 years of multi-sport activities on our bodies.A surprising admission from Marc, who concedes that I was right all along.Steveâs lifelong ambition to accomplish something remarkable during his 60th year.My decision to back out of a challenge involving horses.We hope you enjoy this festive episode as much as we enjoyed recording it!
P.S. We recorded this episode outside the pub, so you might hear some background noise and occasional colorful language.
Markâs Challenge Video for the Sprint Triathlon - https://www.facebook.com/marc.laithwaite/videos/1053232629066942
Steve Lumley is back in the market for athletes. You can contact Steve via his email, [email protected]
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
https://www.crostoncycles.com/
Www.epicevents.co.uk
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs 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 [email protected].
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Thereâs no such thing as a silly questionâif itâs important to you, itâs 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 weekâs podcast is a little differentâthere are no guests, just me answering a selection of listener questions. If youâve got a question youâd like me to address in a future episode, donât hesitate to send it my way
Hereâs what weâre 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. Letâs keep the conversation goingâyour questions make this podcast what it is!
You can find all of my social media links HERE:
Youâll 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 â7 steps to swimming fasterâ, please click HERE
Sign up for Simonâs weekly newsletter
Sign up for Bethâs 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 [email protected].
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