Episodes

  • Unlocking plyometrics for endurance athletes * Joe Otton

    Unlocking plyometrics for endurance athletes * Joe Otton
    Nov 27 2024

    Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level.

    Joining me today is strength and fitness coach Joe Otton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic.

    We explore:

    • The different types of plyometric exercises for both the upper and lower body
    • Why endurance athletes should incorporate plyos into their routine
    • The importance of tracking "foot contacts" to measure training volume
    • How to determine the right amount of plyometric work for your training schedule

    Don’t miss this episode if you’re looking to enhance your strength, power, and overall performance as an endurance athlete!

    To find out more about Joe visit these places: Website GymGeekOnline Instagram @gymgeekweymouth Twitter @jchotton If you’d like to find out more about Plyometrics check out these resources Joe mentioned both of these strength coaches Mike Boyle -https://www.bodybyboyle.com/ Eric Cressey - https://ericcressey.com/

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr and 21 mins
  • Starting Strong: Building an Ironman training plan after a few years away * Bethany Ward

    Starting Strong: Building an Ironman training plan after a few years away * Bethany Ward
    Nov 20 2024

    This week, I’m thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete.

    In this episode, we cover:

    • Structuring a training plan after years of focusing on other events
    • How to find the training volume sweet spot for balance and success
    • The high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent training
    • Key steps Beth can take to improve her swimming technique and efficiency
    • Why an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plans

    If you’re preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need!

    Listen now and get started on the right track.

    Beth has recommended the book Unreasonable Hospitality: The Remarkable Power of Giving People More Than They Expect. “ 'Black and white' means you’re doing your job with competence and efficiency; “color” means you make people feel great about the job you’re doing for them." To grab hold of your FREE infographic '7 steps to swimming faster’, click HERE. To get your FREE daily mobility programme, click HERE.

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr and 11 mins
  • Wax on, wax off * Embracing challenges with Claire Carlin

    Wax on, wax off * Embracing challenges with Claire Carlin
    Nov 13 2024

    In this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours.

    Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she’s found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings.

    I'm sure you'll enjoy this episode, as we discuss:

    • Claire’s journey from her first run in 2019 to finishing a full Ironman in under 15 hours
    • How dyspraxia and autism shape her training approach and impact her performance
    • Tips for overcoming skill-based obstacles in triathlon for those new to the sport
    • The importance of faith and community in her life, both on and off the race course

    Whether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire’s story reminds us that with perseverance and heart, we can accomplish extraordinary things.

    Tune in for an episode full of insight, resilience, and inspiration!

    Follow Claire on Facebook to keep up with her triathlon journey.

    Claire has 2 book recommendations. She said you wouldn’t expect a minister to ignore the Bible, so she directs you to the Book of Hebrews.

    As many others have, Claire also finds inspiration from Chrissie Wellington’s book ‘A life without limits'

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    58 mins
  • Female athlete specific nutrition * Dr Jules Strauss

    Female athlete specific nutrition * Dr Jules Strauss
    Nov 6 2024
    Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don’t turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach. To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about: Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes?How do these needs change through stages of a female's life? Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat)How to best deal with topics like weight management, especially relevant if you are a coachWhat are some of the barriers that women can face to effective nutrition? Should women tailor their nutrition to their menstrual cycle? To find out more about Jules please visit the following places: A bit more about Jules - Bio Website - Total Endurance Nutrition Instagram - @jules_strauss_nutrition @total_endurance_nutrition (This is Jules’ nutrition coaching business) International society of sports nutrition position stand: nutritional concerns of the female athlete This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle Two books highly recommended by Jules: The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book." Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it." Here are the links to previous nutrition podcasts that I mentioned: Racing Performance:is being lighter truly an advantage? With Lexi Kelson How to successfully combine plant based nutrition with running - Claire Bartholic Fuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi Kelson Race day hydration and nutrition - lessons from 200 case studies Race Day nutrition & hydration for athletes - 3 Case Studies One MASSIVE TIP for race day hydration and nutrition - Andy Blow Is it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina Griffin Some simple truths about nutrition with Adam Feit from Precision Nutrition **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our 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.
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    1 hr and 11 mins
  • Arch to Arc (Enduroman) record breaker * Paul Robinson

    Arch to Arc (Enduroman) record breaker * Paul Robinson
    Oct 30 2024
    He’s back and he did it!! Age group triathlete Paul Robinson returns to share his story of conquering Arch to Arc. You might remember that Paul was on the show at the beginning of September. At that point, he was waiting to start the Enduroman (Arch to Arc) challenge which is billed as the toughest triathlon in the world for good reason. Run 87 miles from Marble Arch to Dover, swim the English Channel (which is at least 21 miles and could be more due to currents), and then cycle 181 miles from Calais to the Arc de Triomphe in Paris. Only 59 athletes have ever completed the challenge. Paul also chose to swim without a wetsuit which only 6 of these 59 have done. I’ll spoil the surprise . . Paul finished the event AND set a new record of 67 hours beating the record by over 2 hours. I don’t think that this conversation can truly convey how tough a challenge this was for Paul. You will, however, get a real insight on how a tough mindset can help you overcome almost anything. In this episode we will chat with Paul and his father Dave about:

    • Dealing with the cold while running, swimming and cycling during the night
    • It’s all about mindset
    • F1 style pit stops
    • Amazing restorative benefits of 10-minute power naps
    • Using maths problems to pass the time
    • The huge value of a support team
    • Dave Robinson gives insight on the conflict of being a supporter and a loving parent
    To find out more about Paul please visit the following sites: The world's hardest triathlon 30min YouTube video - Arch to Arc world record Just Giving charity link - Stand Against MND If you fancy a crack at Enduroman, check out their website

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr and 12 mins
  • "Just make sure you are here next week” - How to win an Olympic Gold medal with Jess Learmonth

    "Just make sure you are here next week” - How to win an Olympic Gold medal with Jess Learmonth
    Oct 23 2024
    Since starting the podcast in 2017, I've been fortunate to speak with quite a few Olympic Gold medallists. It’s even more fun when you have known them since before that victory and observed their progress. Today’s guest is Leeds-based triathlete, Jess Learmonth. I've known Jess for quite sometime, and I'm so pleased to be chatting with her today! About 8 or 9 years ago she started swimming with our Masters group at the Survival Saturday session. 2 hours of pain overseen by our enthusiastic coach, Alan Hutchinson. Jess went right into the top lane and then carried on. As you’ll hear in the show she was getting back into the pool after a 6 year absence. She’d started to dabble in triathlon and, because of the huge engine she built as a younger swimmer, she progressed very quickly. It wasn't long before she was selected for British Triathlon funding and a pathway through to the elite squad. Arguably the strongest swimmer in the sport, Jess often emerged first from the water, and as one of the best cyclists, she then set the tone on the bike, hammering away at the front. As you’ll hear, running was a struggle for Jess. The ‘floppy ankles & feet’ required to be a good swimmer definitely do not help with running. In the conversation there’s a great message from Jess’ run coach Malcolm Brown about the value of consistency in training. Please listen out for that one. Jess and I also chat about:

    • The brutality of swimming squads for young athletes and why it “drained the life" out of Jess
    • Why triathlon swimming seems so easy in comparison
    • Having patience and building resilience
    • Floppy ankles and not being a natural runner
    • The hot, surreal experience of winning gold at the Tokyo Olympics in 2021
    • Pregnancy, motherhood and why there are more important things in life than triathlon
    To find out more about Jess you can go to: Website - JessLearmonth.com Instagram - JessLearmonth Jess recommended the book Scientific Training for Triathletes by Phil Skiba Jess is a keen Leeds United fan and loves this podcast Square Ball: The Leeds United Podcast

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr
  • Triathlon Together: Over 25 years of racing with Duncan & Claire Shea-Simonds

    Triathlon Together: Over 25 years of racing with Duncan & Claire Shea-Simonds
    Oct 16 2024
    Age group athletes are the lifeblood of triathlon They are the ones who pay to enter races, and they make up 99% of the start list. Back in the day when I began in triathlon, the athletes were lifers. I can name a dozen or more who did their first event in the late 80's/early 90's who're still doing triathlons today. But in more recent years, triathlon seems to have become transient, with athletes coming into the sport for a few short years and then moving onto another sport. Two of those who've stuck with the sport are my guests today, Duncan & Claire Shea-Simonds. Duncan started out in triathlon not long after me (1989) although he was significantly younger. Claire started her journey in 1997. In fact, I still have some results from back in the day which contain both their names. Since those beginnings they have been regular participants in popular UK races, as well as international events like Ironman. Both have raced at the Ironman World championships in Hawaii, and both have also represented GB at various age group championships. Race results and fitness are important to them but as you will hear, they also have a simple life and pay a lot of attention to nutrition, strength training and hobbies outside of training. Especially Claire who, according to Duncan, has 101 different hobbies and a craft cupboard full of bits and pieces. They’ve been doing this together for over 25 years, so clearly they have a great relationship as well. As with all of my guests we cover a lot of topics including:
    • Duncan talks about how to maintain enthusiasm after 35 consecutive years of racing
    • How as a couple they manage their racing calendar and supporting each other at events
    • Claire talks about training pitfalls when working from home
    • Duncan talks about the benefits of using the daily commute for training
    • Avoiding comparison with their younger self as performances decline with age
    • Household chores and who does the cooking - turns out that they both like to do their stuff in the kitchen
    To find out more about Duncan & Claire check out: Instagram - Claire - @clairesstri Duncan @dss123 X(Twitter) - Claire - @clairesstri Duncan @dss123

    Both Claire and Duncan recommend the following book as a MUST READ:

    The Longest Race:Inside the secret world of abuse, doping and deception of Nike's elite running team by Kara Goucher

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

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

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr and 3 mins
  • Racing Performance: Is Being Lighter Truly an Advantage? Lexi Kelson

    Racing Performance: Is Being Lighter Truly an Advantage? Lexi Kelson
    Oct 9 2024
    "Simon, I’d like to lose some weight before my next Ironman event. I’m going keto!” Believe it or not, I hear this on a regular basis and it makes me anxious for the individual. Keto diets have been very successful in helping individuals lose weight although that's mostly due to the body needing to store less water from the reduced carbohydrate intake. True keto is also very restrictive and difficult to sustain for more than a few weeks. It is also stressful on the body. Training for an Ironman is also stressful on the body, which is why attempting both at the same time has the potential for disaster. Having said that, I’m sure there are folks who have done this successfully and if you are one of them, I’d love to hear your story. The truth is that there are much healthier options for losing weight, if indeed you really need to lose any at all. My guest today is Registered Dietitian, Lexi Kelson, who's making her fourth appearance on the show. She has a Master’s degree in Applied Nutrition with a focus on fueling for sports performance and is the perfect person to help us to understand the best approaches for endurance athletes to lose weight. In the world of social media there is a lot of noise, and it is difficult to work out what is nonsense and what to believe. So, if you are interested in getting to your race weight in a health and sustainable way for next season, by the end of this episode you will have a step by step process to help you do exactly that. We talk about: Do you really need to lose weight, and if so, why?Confounding factors which influence performance and weightBalancing health and performance goalsHow to track and monitor weight lossStrategies for sustained weight lossInfluences of behaviour and cultureSome considerations for aging athletesBalancing training and nutritionGuidance for peri & menopausal females regarding weight gain/weight lossAre meal replacements (such as Huel) a suitable alternative to real food? To follow Precision Fuel & Hydration please use these social media links: Instagram: @precisionhydration Facebook: @precisionhydration Twitter: @thesweatexperts YouTube: www.youtube.com/c/precisionhydration LinkedIn: www.linkedin.com/company/precisionhydration Here is some other cool stuff you might be interested in: Metabolic adaptation explained: Ponzer study: Are you fueling adequately to maintain health and performance? RED-S: Optimal bodyweight for racing: is lighter really better? https://www.precisionhydration.com/performance-advice/hydration/racing-body-weight/#the-danger-of-focusing-on-weight-loss 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/ **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 hr and 19 mins