Episodios

  • Beth’s Post-Ironman Reflections: Recovery, Lessons & What Comes Next

    Beth’s Post-Ironman Reflections: Recovery, Lessons & What Comes Next
    Jun 25 2025

    One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt like—after the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons she’s taking forward, and how her mindset continues to evolve.

    Whether you’re planning your own big event or just curious about what happens after the finish line, this episode offers a thoughtful and honest debrief.

    What You'll Learn:

    • Why Beth is proud of the finish but still wants to improve on swim and bike performance
    • How Precision Fuel & Hydration helped dial in her race-day strategy
    • What surprised her most about recovery (hint: hunger hits later!)
    • Why collecting more data might be key for future races
    • What’s next: from gym classes to fun runs—and a growing interest in coaching others

    Standout Quotes: ⏱️ 8:07 “I have worked so hard for that finish. But then as the days go by, I'm like, I have so much work. I have to figure out what happened on the bike. I have to work on my swim stroke.” ⏱️ 13:04 “Maybe I use heart rate in the future. I'm not a fan of using gadgets… but if I really want more information, I need to collect more data.” ⏱️ 26:03 “I’m looking forward to doing things I didn’t have time for… taking classes at the gym, just going for runs for fun.”

    If you missed the race-day episode.. Catch up here

    Useful Links:

    • Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
    • Follow our Ironman Austria Travel Diary on Facebook
    • Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.

    Connect with Us:

    • Website: www.simonward.co.uk
    • Email: Simon@thetriathloncoach.com

    Looking for more content from me?

    Check out my Instagram and YouTube channels

    Sign up for Simon’s weekly newsletter

    Sign up for Beth’s weekly newsletter

    Ready to Take Action?

    If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

    1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance

    You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    For any questions please email Beth@TheTriathlonCoach.com.
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    33 m
  • Battling Heat, Cut-Offs & Doubt: Beth’s Ironman Austria Story

    Battling Heat, Cut-Offs & Doubt: Beth’s Ironman Austria Story
    Jun 18 2025
    In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recap—it's a story of resilience, mindset, and sheer determination. What You’ll Hear: How pre-race nerves were surprisingly absent (until they weren’t!)The benefits of arriving early and staying in a motorhome right by the start lineWhy Beth had mixed feelings about the wetsuit swimInsights into the beautiful but deceptively tough Austria bike courseThe drama of chasing the 6pm bike cut-off and making it by 39secondsEmotional moments during the marathon and why a simple wristband became a powerful symbolHow support—both on-course and from a WhatsApp group back home—carried her throughReflections on hydration, fuelling, and racing smart in brutal heat Notable Quotes: “It was so tempting to stop when I saw others quitting… but I thought, you’re always in the fight—until you’re not.” “I honestly believe if it wasn’t for the two people I ran with, I wouldn’t have finished.” “The aid station volunteers weren’t just handing out drinks—they looked you in the eye and asked, Are you OK? It meant the world.” Useful Links: 💬 Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).📸 Follow our Ironman Austria Travel Diary on Facebook🏊‍♀️ Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free. Connect with Us: Website: www.simonward.co.ukEmail: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram and YouTube channels Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Some FREE Downloads for you Click here fore the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic To get a free copy of my personal daily mobility routine, please click HERE To download your FREE infographic ‘6 key daily health metrics’, please click HERE Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 1 m
  • Blood Flow Restriction, Vo2 Max, Longevity & the Science of Smart Training – with Martin Whitaker

    Blood Flow Restriction, Vo2 Max, Longevity & the Science of Smart Training – with Martin Whitaker
    Jun 11 2025
    In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life. Topics Discussed: What is blood flow restriction training and how does it work?Strength and hypertrophy gains with lower loadsCase studies from ACL rehab and elite football clubsVO₂ Max development using low-intensity interval training with BFRUsing BFR for recovery, tapering, and mid-competition maintenanceWho should not use BFR (health contraindications like DVT or AFib)Why VO₂ Max matters for longevity (Peter Attia’s “Centenarian Decathlon” idea)How to structure high-intensity VO₂ Max intervals for over-50sThe importance of fat max, fractional utilisation, and fuelling strategy Quotes: “VO₂ Max is a bit of a vanity number for athletes… but it’s also one of the strongest predictors of longevity.” — Martin Whitaker “BFR lets you get the same strength gains at 20–40% of 1RM that you'd usually need 70% for.” “High-intensity work gets harder with age — but it also gets more important.” Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon! Resources & Links: Saga Fitness BFR cuffsResearch paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/VO₂ Max tables and fat oxidation graphs (shared by Martin)Join Simon’s SWAT Inner Circle: [Insert link] Learn more about Martin Website - https://onetakefitness.com/ Facebook - OneTakeFitness Instagram: Personal - MartinWhitaker Business - OneTakeFit Looking for more content from me? Check out my Instagram and YouTube channels Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Some FREE Downloads for you Click here fore the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic To get a free copy of my personal daily mobility routine, please click HERE To download your FREE infographic ‘6 key daily health metrics’, please click HERE Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 9 m
  • Emma Pooley: Finding Joy in Sport, Fueling with Real Food & Embracing the Climb

    Emma Pooley: Finding Joy in Sport, Fueling with Real Food & Embracing the Climb
    Jun 4 2025
    This week, I’m joined by triple Olympian, world champion cyclist, PhD engineer—and now author—Emma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending. They explore: Why joy—not just performance—should drive trainingEmma’s candid experience with eating disorders in elite sportThe benefits of real food over engineered nutritionHer new book Oat to Joy—a mix of simple recipes and powerful personal storiesBike fit for smaller athletes (and why crank length matters!)Training smarter with age, embracing strength work and quality sleepAnd why she prefers butter before jam on a scone! Whether you're an elite athlete or a weekend warrior, Emma’s insights on food, fitness, mindset, and longevity will leave you inspired and smiling. Notable Quotes: “The more I ate, the faster I was.” “True courage is tackling the things you're scared of, not pretending the fear doesn’t exist.” “You’re not always going to be an athlete, but you’re always going to be a human.” Links & Resources: Oat to Joy - You can also buy Emma’s book in the UK via the Alpkit stores Find Emma on the following channels: Website: (forever home for Oat To Joy): https://www.emmapooley.net/oat-to-joy/ Instagram: Oat To Joy instagram: https://www.instagram.com/oat_to_joy_recipes/?hl=en Emma Pooley - https://www.instagram.com/pooleyemma/?hl=en BlueSky: https://bsky.app/profile/pooleyemma.bsky.social If you are NOT in the UK then you can also get hold of Emma’s book’s here: USA, EU, Switzerland Emma’s book recommendation: Myths of Sport Performance by Dr Amy Whitehead and Jenny Coe. Fascinating insights by experts. Busts some myths and makes advanced theory interesting and relatable. These are links to some other cool stuff that Emma recommends, because sport can make a difference even in the big things: Gaza Sunbirds: https://gazasunbirds.org/Asylum for Afghan cyclists in mortal danger and needing rescue: https://shannongalpin.substack.com/p/an-open-letter-to-global-cyclistsThe Green Runners (I chose to end my sponsorship with a running brand to join them): https://thegreenrunners.com/ Some FREE Downloads for you Click here for the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic To get a free copy of my personal daily mobility routine, please click HERE To download your FREE infographic ‘6 key daily health metrics’, please click HERE Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon! Looking for more content? Check out my Instagram and YouTube! Instagram YouTube 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. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 26 m
  • Facing Doubt, Finding Progress: The Road to IM Austria with Beth Ward

    Facing Doubt, Finding Progress: The Road to IM Austria with Beth Ward
    May 28 2025
    Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Half—this episode is packed with insights for any triathlete prepping for race day. Key Topics: Beth’s follow-up session with swim coach Ray GibbsEmbracing technique over speed and building long-term swim efficiencyFirst impressions of Beth’s new Ribble road bikeBike fitting insights from Phil BurtNutrition planning with Precision Fuel & HydrationWarm-up race reflections from Outlaw HalfUpcoming van-life adventure to Klagenfurt for Ironman AustriaThe adrenaline boost from finally receiving the Athlete Guide Memorable Quotes: "Your times might not improve, but if you become more efficient, you’ll save matches for the bike and the run." – Ray Gibbs (via Beth) “You’re not racing anybody else except the course and your own thoughts.” – Simon Ward “The swim will always be my speed bump I need to get over to get onto the bike.” – Beth Ward “Precision planning and preparation prevents p**s poor performance.” – Beth quoting her favourite sticker from PF&H Resources & Links Mentioned: Swim analysis with Ray Gibbs – Contact Ray GibbsBike fitting with Phil Burt – Visit Phil Burt InnovationNutrition strategy call with Emily at Precision Fuel & Hydration – Book a call with a Precision Fuel & Hydration expertTo get 15% off your first PF&H order via our podcast link – drop me an email and I’ll share it personallyComparison swim videos from both Ray sessions – [Linked in full show notes or Simon’s site]Follow Beth’s Austria race journey on Facebook – Friend request Beth here Some FREE Downloads for you Click here fore the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic My personal daily mobility routine, please click HERE** FREE infographic ‘6 key daily health metrics’, please click HERE Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon! Looking for more content? Check out my Instagram and YouTube! Instagram YouTube Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter For any questions please email Beth@TheTriathlonCoach.com.
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    47 m
  • How to Execute Your Plan on Race Day

    How to Execute Your Plan on Race Day
    May 21 2025

    You’ve trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day.

    In this solo episode, I break down the five essential components of a successful race day plan — helping you avoid common pitfalls and stay calm, confident, and in control. Whether you’re doing a triathlon, long sportive, or any endurance event, these strategies will help you perform at your best when it counts.

    What You’ll Learn

    • The #1 reason athletes blow up on race day — and how to avoid it
    • Why pacing by feel (RPE) can be your best ally in the swim
    • How to combine heart rate, power, and pace for optimal performance
    • The three critical numbers every athlete needs to know about nutrition
    • What to think about — and when — to build mental resilience
    • How to avoid common race day kit disasters
    • Why your race week and morning timetable could make or break your day

    Download the Free Race Day Execution Checklist

    To make it even easier, I’ve put together a free, downloadable checklist covering all five elements we discuss today — pacing, nutrition, mindset, equipment, and your timetable.

    Click here to get the checklist

    Links and Resources

    Book a call with a Precision Fuel & Hydration expert to discover your 3 key numbers and build a race day strategy to help execute your race plan

    Ready to Take Action?

    If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

    1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance

    You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Listener Call-to-Action

    If this episode helped you, please share it with a training partner or clubmate — someone who needs to hear this before race day. And if you’ve got a moment, leave a quick rating and review. It helps the show grow and reach more athletes like you.

    Don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.

    Looking for more content?

    Check out my Instagram and YouTube!

    Instagram

    YouTube

    Sign up for Simon’s weekly newsletter

    Sign up for Beth’s weekly newsletter

    **To get a free copy of my personal daily mobility routine, please click HERE**

    **To download your FREE infographic ‘6 key daily health metrics’, please click HERE

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    For any questions please email Beth@TheTriathlonCoach.com.
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    20 m
  • Staying the Course – Tim Ashelford on Longevity, Consistency & Enjoying the Process

    Staying the Course – Tim Ashelford on Longevity, Consistency & Enjoying the Process
    May 14 2025

    This week, I’m catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory.

    Together we explore:

    • The early days of UK triathlon clubs (and some very questionable kit choices!)
    • Why Tim chose not to pursue Ironman long-term
    • The underestimated value of sprint and standard-distance racing
    • How to stay healthy, consistent, and enthusiastic after 60
    • The training and lifestyle tweaks that support performance as we age

    We also touch on smart nutrition, strength training, sleep, and that all-important lesson of not training through niggles.

    Tim’s story is a powerful reminder that you don’t have to chase volume or sacrifice joy to stay fit for life.

    If you’d like to follow Tim there are several channels you can choose from.

    You might be most interested in his Strava account if you want to check out his training

    Strava

    LinkedIn Tim Ashelford

    Facebook Tim Ashelford

    https://triathlon.org/athletes/profile/20508/tim-ashelford

    Tim’s inspirational book

    As you know we ask all of our guests to recommend a book that has inspired them. This is Tim’s choice:

    Into Thin Air by Jon Krakauer. The gripping account of his experience in the 1996 Mount Everest disaster, in which eight climbers were killed and several others were stranded by a storm. An epic read with insights into endurance, bravery, survival, heroism, tragedy and judgement.

    Links & Resources:

    • Join the SWAT Inner Circle – My coaching community for athletes who want to train smart and stay healthy: [link]
    • Watch the YouTube video: [link]
    • Learn more about 1:1 coaching: [link]

    Enjoyed this episode? Please share it with a friend, leave a review, and don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.

    Looking for more content?

    Check out my Instagram and YouTube channels!

    Instagram

    YouTube

    Sign up for Simon’s weekly newsletter

    Sign up for Beth’s weekly newsletter

    Ready to Take Action?

    If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

    1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance

    You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    **To get a free copy of my personal daily mobility routine, please click HERE**

    **To download your FREE infographic ‘6 key daily health metrics’, please click HERE

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    For any questions please email Beth@TheTriathlonCoach.com.
    Más Menos
    50 m