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Simon Ward, The Triathlon Coach Podcast Channel

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

Weekly hand curated podcast episodes for learning

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IM Athlete Admiral Scott Jones on Life, Leadership, and Vulnerability * Simon Ward and Admiral Scott Jones

This week we mark another first for the podcast, with our guest being a 2 star Admiral (there are only 8 in the US Navy) as our guest.  Scott Jones has been a friend of mine for the last 10 years. We met in Kona 2009, introduced by a mutual friend and we hit it off straight away. Scott is the same age as me and while we have both had a long time interest in Ironman (he is a very good age grouper, having qualified for and raced in Kona several times) and triathlon coaching, Scott's career has been markedly different. He is a Navy pilot who has worked his way up through the ranks to a senior position. His flying experience also presented the opportunity to pilot commercial, long haul jets for United Airlines. Scott and I have shared many a bottle of red wine of an evening and chatted away the hours discussing many of the topics in today’s podcast. This guy has a wealth of knowledge and experience as a triathlon coach but also as a person who leads others by example.  As you will hear, he is more than generous in sharing that knowledge with us. I loved catching up with Scott and I know you’ll love this conversation as much as I did as we discuss: Vulnerability and why it’s a strength, not a weakness Why daily habits like making your bed are important to create order in a chaotic world Advice from a long haul commercial pilot on how to combat jet lag The ‘Joneser’ 6F’s which he shares with his fellow naval colleagues on a regular basis, and why work is only ranked at #5 Getting inspiration from survival, resilience and redemption Daily journaling and why many of the world’s most successful people share this habit Visualisation with the Blue Angels flying team and how Scott uses the same process when preparing for a race Why triathlon coaching and a 2 star admiral are complementary Why Scott has coaches for all aspects of his life In our chat we discussed all of the links below which will give a little more context. Some books we discussed Going Long by Gordo Byrn & Joe Friel Tools of Titans - Tim Ferriss Turn the Ship Around The 4 Agreements Unbroken Laura Hillenbrand Body For Life - Bill Phillips Some videos we talked about Admiral William McRaven - Make your bed The Blue Angels visualisation Turn the Ship Around I also mentioned a client of mine, Gerard Gallagher, who posted his top 7 books of the decade in the LinkedIn post To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 41mins

4 Feb 2020

Rank #1

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Grumpy Old Coaches * Simon Ward, Marc Laithwaite, and Steve Lumley

In this week’s podcast Simon is joined by two of his old mates, Marc Laithwaite and Steve Lumley.  Steve, Simon, and Marc have all been coaching for at least 15 years, so there’s a wealth of experience and a whole load of grumpiness that goes into their coaching.  The seeds for this conversation were sewn several weeks ago as each of them got agitated over triathletes discussing how many and which type of swim drills should be inserted into swim sessions.  They dive down a lot of rabbit holes, but the basic topics are: Gadget overload Why Zwift might be good for your fitness, but not so good for your bike handling skills Diet BS and fads Are today’s brand of Ironman one-and-done just box tickers who aren’t really prepared for the rigors of IM racing? Are marginal gains relevant for most triathletes? Silver bullets as “the thing” versus keeping sight of the basic essentials Buying speed Do you really need 10 training zones? Collecting data on a smart watch, yet not doing anything with it Ultra-precision in training, and zero precision with sleep and nutrition So basically, this podcast is 3 grumpy old triathlon coaches whining about the behaviour of some triathletes. To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 40mins

8 Apr 2020

Rank #2

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Faster Freestyle for Open Water Swimming * Simon Ward and Karlyn Pipes

Kona is not just the home of the Ironman World Championships, it’s also where today’s guest, Karlyn Pipes, lives.  If you haven’t heard of her, Karlyn is a world record holding Masters swimmer, a member of the International Swimming Hall of Fame, and an exceptional swim coach.  When Karlyn invited me to visit her home for a 30-minute swim tutorial and to record this podcast, it was an offer I could not refuse.  Prior to starting the podcast, she asked me to swim in her Endless Pool, and proceeded to dismantle what I thought was my reasonable swim stroke (see the show notes below for links to some videos of this session).  It’s always been my belief as a coach that triathletes who are preparing to swim in open water should have their OWS goals uppermost in their mind and in their training when they practice in the pool. If you want to swim faster in open water next season, then this podcast and the below videos are a must.  Please listen carefully as Karlyn and I chat about: Her 3 basic principles for faster freestyle Why you can learn a lot from watching surfers paddle How open water swim technique is very different from pool technique Once again, another world class coach emphasizes the importance of mobility Her top tips for your winter training, which are not what you might think To learn more about Karlyn, please visit her website at KarlynPipes.com   You can find her book, "The Do Over:  My Journey from the Depths of Addiction to World Champion Swimmer”, here on Amazon.  To watch some of Karlyn’s coaching in action and some of the guidance she gave me, please click on the links below for my YouTube channel. 1st video analysis - https://youtu.be/wqGYnLN9a7E1st effort at swimming with adjusted stroke - https://youtu.be/cZzdKgriG1EFloating with arms in Y shape - https://youtu.be/VXJlOuYRWDcTo find out more about Simon’s coaching please visit his website here.To follow Simon on Facebook, click here.For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@TheTriathlonCoach.com.

1hr

16 Oct 2019

Rank #3

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Polarised Training and much, much more * Simon Ward and Stephen Seiler

This week’s guest is another person I have been chasing for a long time. Stephen Seiler has written extensively about ‘polarised training’ and I have used many of the principles he talks about in his papers and presentations in both my own training and that of the athletes I have the honour of working with. There is no doubt in my mind that while there may be other approaches to developing fitness for endurance events, this one offers the most sustainable long term benefits for both health and fitness. You may have heard my previous podcasts with Dr Phil Maffetone, Dr Dan Plews and Prof Paul Laursen and each of these eminent coaches has spoken of methodology that has polarised training at its heart.  This is a loooong podcast, almost 2 hours, and the time absolutely flew by. Stephen has such a great message and it’s easy to listen to his stories and experiences. I have absolute confidence that you will find so much value in this conversation that will be of benefit to your own training or coaching. Please enjoy this show as we talk about: The ‘holy trinity’ of monitoring intensity and why you must learn to use all three Why 95% of endurance athletes can thrive using just three training zones The simple, three step method for determining training zones without visiting a sports science lab How the African distance runners use internal measures of intensity for much of the time and only use pace when preparing for races What the 80/20 numbers really mean and how they apply to you Why the principles of polarised training are even more important if you have only 8-10 hours to train each week Hierarchy of Training Needs - what should come first when developing your fitness Here are links to some of the references in our discussion: Hierarchy of Training Needs. This is the diagram on his Twitter account representing this theory The first Seiler paper that I read, "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training” “Experimental Challenges” 12 “aerobic” challenges created by Stephen Seiler, for you to attempt in 2019 Stephen Seiler posts a lot of good information on Twitter. You can follow him HERE To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

2hr

15 Jan 2020

Rank #4

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4 top coaches share thoughts on how they're helping athletes during the COVID crisis * Simon Ward with David Tilbury-Davis, Kate Offord, Mike Ricci, and Matt Dixon

This week’s podcast has several guests, all top-level coaches working with reasonably large groups of athletes.  First up we have Helsinki-based UK Coach David Tilbury-Davis,  who works with high-level pro and age group long-distance athletes. Next, we have the Smiling Tri Coach coach, Kate Offord, working with a large age group community. In third, we have Mike Ricci, all the way from Boulder, Colorado. Mike runs D3Multisport and has 9 coaches looking after almost 200 athletes. Finally, we have another UK coach, Matt Dixon, based in San Francisco, CA. Matt is the owner of Purple Patch Fitness and has a large group of coaches and athletes to manage. Each of these coaches was gracious enough to share their time and provide insight into how they are currently working to manage their athletes and coaches, as well as their own health and well being. Despite having different bases and athlete numbers, you’ll find that they have all adopted a similar approach during the Coronavirus pandemic. To me, this is unsurprising as they are all high-level coaches and you don’t get to this level without having a certain type of outlook and philosophy.  Each of the conversations follows a similar format as we discuss: How each coach has adapted training for pro and age group athletes Managing expectations How and how often coaches interact with clients and other coaches Who supports the coaches during this stressful time At the end of each chat, our coaches offer tips for athletes and coaches Mark Wahlberg & James Corden morning workout David Tilbury-Davis Kate Offord  - The Smiling Tri Coach Mike Ricci - D3Multisport Matt Dixon - Purple Patch Fitness The Purple Patch Fitness podcast To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

2hr 15mins

15 Apr 2020

Rank #5

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How to bullet proof your body * Simon Ward and Louisa Holmes

The winter months should be the time when you address the weaknesses that limited your progress in the previous season, and which may do so again in the next season. In an ideal world, this would start with a thorough physical assessment by a qualified practitioner, such as my guest today Louisa Holmes (a.k.a. The White Witch). I have linked two previous podcasts to highlight the full assessment process (part 1) and then on to the hard work required by you, the athlete, to ensure that those identified weaknesses are strengthened (part 2, beginning at 0:32:12). I have been through this process myself and the fact that I can now run without Achilles or calf pain during or after is testament to the value of such an assessment and the necessity to spend more time working on mobility and stabiliser muscle strength.  Please make sure you take notes while you listen as I have no doubt that you can benefit from this as much as I have! Part 1 Why a hi tech bike fit isn’t necessary to find the best riding position Why a bike fit must include a full head to toe muscle skeletal assessment and lifelong medical history  How injuries that occurred when you were a child could impact your bike fit as an adult When the information obtained from a bike fit can benefit your run performance How a bike fit turned into a 10 minute examination of my jaw  The reason why hip flexors are the most talked about muscles in my podcasts How a single leg squat influences your bike fit Why you should have a bike fit at least twice each year Part 2 (0:32:12) Scapula stability and its impact on rider comfort and run performance Why you must take care of the Soleus muscle The startling revelation that endurance athletes should spend 30-60 minutes per day on their strength, conditioning, and mobility Further confirmation that reducing aerobic training and increasing conditioning work will give better overall results How to produce your FTP power in the aero position Breathing pattern disorder, why you probably have one, and how it’s limiting your performance  The compromise between your most aero tri bike position and the one which helps you to run fastest You can find out more about the Cyclist's Full Body MOT —>> HERE Find out more about the Runner’s Full Body MOT —>> HERE To book your appointment with Louisa Holmes or any of her equally able colleagues,  please contact CSPC, phone 0113 2750606 To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 2mins

11 Dec 2019

Rank #6

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An Ironman athlete recovering from chronic fatigue * Simon Ward and Debbie Potts part 2

Debbie Potts joins us again this week as we take a much deeper dive into the circumstances around her diagnosis for chronic fatigue, after having received several questions from listeners asking exactly what she did to get back to full health and fitness. So here we are with Debbie Potts - Part 2 in which we discuss: Exactly what HPA axis syndrome is and how was it eventually diagnosed Debbie’s daily schedule leading up to her illness and why it’s worryingly similar to that of many triathletes Why it took 9 doctor consultations before Debbie had the ‘epiphany moment’ that started the turnaround of her life What the immediate actions were regarding exercise, nutrition, sleep etc. How long has it has taken to get from diagnosis to a point where she can consider racing again What we can all learn from Debbie’s situation, some simple tips for a WholeAthlete life If Debbie’s story sounds familiar and you think you might be in a similar situation, she now has a workbook "The WHOLESTIC Method: Manual & Workbook: Transform the WHOLE you from the Inside Out” which is available through Amazon. To find out more about Simon’s coaching please visit his website here. To follow Simon on Facebook, click here. For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@TheTriathlonCoach.com.

45mins

21 Aug 2019

Rank #7

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Winter Base Plans Revisited * Simon Ward

As we hit November it’s time to think a bit more deeply about your long term goals and how your winter training will help you to achieve them. This general conditioning phase is just one piece of the puzzle of which training is only 1/3 of the equation (the others being nutrition and recovery). How close you get to your 2020 goals is heavily influenced by what you do in the next few months, and if you are behind the curve come the spring then making up that ground will be more difficult. This week’s podcast is a repeat of the one I delivered last year. There have been no ‘significant' changes in my approach although I might tweak what I do for some people. This week, there is no guest as I will be taking you through the steps required to set up a winter training plan to ‘crush’ the opposition in 2020.  This is a 45 minute broadcast emphasising the simple technique that I use with the athletes I work with. I will be asking you to embrace some shifts in mindset and to consider a slightly different approach to what other coaches might propose and what you have done in the past.  As the saying goes “if you always do what you have always done, you’ll always get what you've always had”. This episode is packed full of information.  Get yourself a pen and paper and be prepared to make some notes as I share: The ONE key factor which will influence your success in 2020 The “low hanging fruit” which will give you the biggest return for your training investment How mastery goals will take you toward your outcome goals Why you must think longer than 12 months when setting your goals The #1 goal of your winter training plan Polarised training and the MAF approach Why all training plans work How athletes get in their own way by 'splitting hairs’ The importance of giving sleep and recovery the same value as training in your planning Some simple nutrition advice The value of yearly strength training for ALL athletes Why swimming more and running less could mean greater gains in fitness Why you don’t really need to run or ride long in the winter In the introduction I mentioned other podcasts which will go into more depth on some of the subjects mentioned today. Here are the links: Olympic Physio Alison Rose on avoiding running injuries Louisa Holmes on Breathing Christie Aschwanden on recovery Sleep with Nick Littlehales Prof Paul Laursen on Low Carb/High fat and High intensity Interval Training John Thompson on psychology including resilience and your reason why Yoga with Jack Maitland and Kirsten Stefferson Joe Friel on training for athletes over 50 Dr Phil Maffetone again on all things MAF training Faster freestyle swimming with Karlyn Pipes Matt Bottrrill on how to cycle faster  Malcolm Brown on how to run faster To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/ To comment on this podcast, please visit Simon's Facebook age HERE https://www.facebook.com/simon.ward1 Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/ For any questions please email Beth@TheTriathlonCoach.com.

50mins

30 Oct 2019

Rank #8

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How to Consume Carbs in Training & Racing (and still burn fat) * Simon Ward and Matt Bach from UCAN

During my recent trip to Kona I was invited to participate in a Low Carb/High fat (LC/HF) presentation. There are lots of similar events taking place during race week and this one was especially interesting to me. It was hosted by Debbie Potts, and the main speaker was Prof Paul Laursen (both of whom have been guests on this show, and you can find links below). Also at the event was today's guest, Matt Bach representing UCAN. If you haven’t heard of UCAN, it is a ’super starch’ (so yes, it is a carbohydrate) that’s a very good training and racing fuel for those pursuing the LC/HF approach. Because of its molecular properties it allows the ‘fat adapted athlete' to consume carbs in a lower quantity than normally recommended with standard carbohydrate solutions, and yet remain fat adapted through their race. Sounds too good to be true? Listen in to find out more as Matt and I chat about: How a life threatening condition in a small boy (Jonah Feldman) was the inspiration for the development of UCAN What is a “super-starch”? Metabolic Efficiency - what is it and how to achieve it? Why and how is UCAN different to other brands of carbohydrate products? How Matt went from GI distress, puking, and suffering during most IM races to winning IM Maryland with an 8:51 (a 50-minute PB) How UCAN works to eliminate GI distress during long distance triathlons Fat adapted athletes and UCAN. How it works during training and racing. SHOW NOTES Find out more about Jonah HERE Tim O’Donnell (TO) talks HERE about his epic race in Kona (2nd in 7:59) and how he uses UCAN to fuel his training and racing More on TO and his daily nutrition routine with UCAN, right HERE Read more about TO’s daily routine HERE Matt also mentioned Metabolic Efficiency Training with nutritionist Bob Seebohar To hear my prior podcasts with Debbie Potts, click here and here. To hear my prior podcasts with Prof Paul, click here and here. If you want to try UCAN, and if you're in the UK, there is a UK distributor and we have negotiated a 10% discount for all listeners who are interested trying out UCAN. Just use this code when you checkout from the online store ‘simonward10’. To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/ To comment on this podcast, please visit Simon's Facebook age HERE https://www.facebook.com/simon.ward1 Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/ For any questions please email Beth@TheTriathlonCoach.com.

49mins

6 Nov 2019

Rank #9

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Are kettlebells the best strength routine for triathletes? Simon Ward and Steve Cotter

Kettlebells are not a new phenomenon but they have enjoyed an upsurge in popularity over the last 10-15 years. I’ve have been a fan for the last 8-9 years ever since attending a court in Yorkshire, delivered by today’s guest. Steve Cotter is one of the founding fathers of the recent revival and now heads up his own Kettlebell Organisation - IKFF.  Steve Cotter has literally written the book on Kettlebell Training. As you will hear in this conversation Steve isn’t just passionate about kettlebells, he loves to teach and share his unique experience to promote health, happiness, and longevity through fitness. This is a longer than normal chat because we disappear down a few rabbit holes but I think you will really enjoy this conversation as we discuss: Why Steve’s biggest inspiration is provided by mothers How to get started with kettlebells even if you are a complete novice to lifting Why you ONLY need to learn 5 basic exercises to get a great kettlebell workout How you can develop the perfect triathlon strength workout with just 3 x 10 minutes per week Steve also mentioned many other training forms and practices in our conversation including: Wim Hof and the Wim Hof Method 6 phase meditation with Vishen Lakhiani of MindValley The Omvana meditation app The Weck Method The Book - 1421, The Year China discovered the world Below are links to the basic Kettlebell exercises, including one hand & two hand swings & Kettlebell cleans: https://youtu.be/3S2VALMvq7c https://youtu.be/h7rib_DhL2s https://youtu.be/QT5W8OZ7PlA To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 41mins

8 Jan 2020

Rank #10

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How the Boston Marathon bombing led to healing across 7 continents * Simon Ward and Bobby O'Donnell

On this week's podcast I’m joined by an amazing young man. On April 15, 2013, 17 year old Bobby O’Donnell was about to fulfill a lifelong ambition. He stood on the start line of the Boston marathon and had never been so excited in his life. This was the day he had been building up to, and several close members of his family would be waiting in the finish line grandstand to cheer him home. With just over 1/2 mile to go the race was stopped and his life was about to change forever. Terrorists had detonated 2 bombs at the finish line killing 3 people and injuring several hundred others. Not only was Bobby’s dream over, his nightmare began. Unable to contact any members of his family, he feared the worst. For several hours he assumed that they had all been killed until finally, using a borrowed phone, he was able to share text messages with his Mum. Finally he was able to meet them in a safe area where he saw every member of his family bar his father. Bobby’s father, a paramedic had offered his help to tend to the injured in the immediate aftermath. Bobby’s family were at the finish line but thankfully they were on the opposite side of the road. After the elation came the depression and a journey of several years to regain his love of life and running.This podcast is Bobby’s first ever and while he has a shared this story previously in a public forum it never gets any easier. Please listen and while you do, consider the courage needed to speak about some memories that should never be experienced while enjoying your favourite sport.Bobby has now written a book about his experiences over the last 7 years. "Running Wild:A quest for healing across 7 continents"will be realised in the UK at the end of March and while you will have to wait a few weeks to read the full story, in this episode Bobby and I speak about:How getting a lottery place for a popular local road race changed his life forever A chance meeting with a running coach at the start of his first ever run race, and learning a lesson for life Entering his first marathon with just 100 days to prepare Thinking that the Philadelphia marathon was just a short drive from Boston, not 300 miles away  Why Bobby had to run for a charity to gain a Boston Marathon place How an experience with best friend John Lee had a career defining impact on his life  The immediate emotional impact of the Boston bombing and the aftermath The TedX talk by Alex Sheenand 5 simple words that started him on the road to recovery What shaped his decision to start travelling Why he wouldn’t change the last few yearsIn the show we also mentioned several links:Bobby’s Book "Running Wild:A quest for healing across 7 continents”Bobby’s first ever running race https://falmouthroadrace.com/faqs/The Promise Card - “Because I said I would”Emergency first aid and CPR training in the UK RLSS - First Aid at WorkCPR Training in the US: https://www.heart.org/en/cprMental Health US: https://afsp.orgMental Health UK: https://www.mind.org.ukBobby’s website: https://www.runningwildbook.comFacebook: https://www.facebook.com/runwildbook/Instagram: @runningwildbookTo find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 31mins

4 Mar 2020

Rank #11

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How to qualify for Kona 11 years in a row * Simon Ward and elite AG athlete Owen Martin

After a few weeks away from chatting with athletes, I have a real corker for you today.  I met Owen Martin on his very first visit to Kona back in 2010 and I even recorded a conversation back then about how using a CompuTrainer had helped him achieve a lifetime goal.  Now, 10 years later, Owen has just qualified for the Hawaii Ironman World Championships for the 11th year in a row. He is a model of consistency and in today’s episode Owen shares his thoughts on training, life, long term approach and a whole host of other topics. If you have any ambitions to get to Kona or if you just want to enjoy some longevity in the sport you must listen to this. It’s another long chat but there are some great stories in here and important lessons including: The traits of elite vs average age group Ironman athletes Owen has all guns blazing as he takes aim at the drug cheats in his age group who regularly occupy the podium How to recover from Kona and jet lag and still win your age group 8 weeks later  The importance of patience in training and racing The value of a coach, and why the fact that his coach cares about him matters to Owen  Why communication and the sharing of information are critical in the coach/athlete relationship In Kona this year Owen’s “numbers” were the best ever and yet he underperformed. 2 months later with less impressive figures he wins his age group in Cozumel. We talk about this in-depth, as well as the importance of confidence in your fitness. Owen is planning to do a weekly blog on Instagram about his journey to Kona 2020. You can watch his videos on Instagram at owenie53 If you are ever in Newry, N. Ireland then drop in to Owen’s cycling studio - Ventoux Cycling Studio and say hello. You can also find out more on the Ventoux Cycling Studio Facebook Page We also talked about Owen’s triathlon coach Alan Couzens. You can find out more about Alan HERE To find out more about Simon’s SWAT programme, please click HERE To comment on this podcast, please visit Simon's Facebook page HERE Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

1hr 39mins

22 Jan 2020

Rank #12

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Yorkshire Tea * Simon Ward and Alistair Brownlee

It’s not often you get to interview a double Olympic Gold medalist.  It helps that I have known today’s guest, Alistair Brownlee, since the time when he started his triathlon journey way back in 2004. He joined a British Triathlon talent ID programme of which myself and Jack Maitland were coaches for the North Region. It’s been exciting to follow the progress of this young man right through from a talented youth to repeat Olympic Gold medals and now to this stage of his career where he is about to make his debut at the Ironman World Championships in Kailua Kona in just a few weeks time. Alistair lives a few miles away from me so I travelled over to his new house to do this interview and he made me feel very welcome. As you’d expect from someone who is sponsored by Taylors Yorkshire Tea, Al made me a brew and we sat down to chat about: Fulfilling a lifelong ambition to race the Hawaii Ironman His first thought as they announced the cancellation of the swim at his debut Ironman in Cork 70.3 World’s or Ironman - which was his big focus for 2019? With an FTP of 400 watts, what he expects to ride at in Kona Why he would happily have stopped at 5k into the run in Nice Learning to be more conservative when racing long distance Why Gustav Iden’s race result was no surprise Why the results of his Kona rivals in Nice don’t really tell you much about their current form Swimming 3.8km and why Kona will be the first time Al has ever tried this distance outside of the pool I hope you enjoy this conversation and have a few laughs. It will certainly give you an insight into Alistair’s mindset before his next big challenge.To find out more about Simon’s coaching please visit his website here.To follow Simon on Facebook, click here. For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@TheTriathlonCoach.com.

45mins

18 Sep 2019

Rank #13

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Can you be a front of pack swimmer with no swim history? This and more answered by Graham Brookhouse and Simon Ward

In this week’s episode my old friend Graham Brookhouse returns to the show as we attempt to answer questions sent in by members of The Triathlon Coach Cafe Facebook page. Graham and I have a very similar dry sense of humour so I’m sure you’ll enjoy the banter in this one, as well as gain some very useful knowledge about common triathlon issues. We have questions about a whole range of subjects from beginners right up to some advanced questions so stay focussed as we discuss: Can you be a front pack swimmer without a background in swimming? Have I reached my limit in the pool? How do I stop swim goggles fogging up? Bike speed - how to mix sessions up to get faster? Should a runner focus on cycling or swimming to be competitive? How to improve my Ironman run? What can I do to stop my legs hurting when I run hard? When to ease off to avoid overtraining What training should a 60 year old triathlete do? How to make triathlon cheaper? The best things to avoid when starting triathlon Our biggest changes in mindset To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/ To comment on this podcast, please visit Simon's Facebook page HERE https://www.facebook.com/simon.ward1 Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/ For any questions please email Beth@TheTriathlonCoach.com.

1hr 24mins

13 Nov 2019

Rank #14

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Mental Health: Finding Light in the Darkness * Simon Ward and Mike Ergo

When we train for or participate in triathlons we often use military terminology to talk about our commitment or about the dark places we go into.  Today’s guest has literally done all that and more.  Mike Ergo served 2 tours in Iraq as a US Marine, and was involved in Operation Phantom Fury, referred to as the 2nd battle of Fallujah which was the bloodiest battle in the war.  In his words, “so many friends had been killed that I consciously accepted that I would eventually die there.”  After being honourably discharged from the military, his life descended into a spiral of drink, drugs, and self-destruction.  That is, until an epiphany moment when he made a change and found endurance sports.  Since then, Mike’s completed several Ironman events, including Kona 2017, and is now an ambassador for The Ironman Foundation.  This is a fascinating conversation, and we touch on some deep dark subjects, including: What actually happens in the moment when you think you’re going to die Suicidal thoughts and spending New Year’s Eve with an M16 rifle in your lap thinking about pulling the trigger . . and why he didn’t How anyone can find light even in dark moments How running and endurance sports in general can make you feel so good Racing Ironman, and why having important people to think about (like fallen comrades) can help get you through those tough miles The discovery that Mike and I competed in Kona on the same day, and how spookily similar our race-day experiences were How mental health issues can affect any one of us at any time, and the importance of having someone to talk to Mike’s work as co-Ambassador for Ironman Foundation’s Gold Star InitiativeTo find out more about Mike’s work in the mental health field, you can visit his website Transitionsfromwar.com and Facebook page Facebook.com/transitionsfromwar/ Mike also has his own podcast Age Groupies which you can listen to here:  https://agegroupie.libsyn.com To find out more about Simon’s coaching please visit his website here.To follow Simon on Facebook, click here. For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@TheTriathlonCoach.com.

1hr

4 Sep 2019

Rank #15

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Simon Ward and George Galbraith

Triathletes love gadgets and they love data. When you can combine the two they are in heaven, which is why the subject of power meters is always hotly debated. There is a lot of choice and so this week’s guest will help to clear the water a bit. George Galbraith is the owner and founder of Jam Cycling, and they distribute the Infocrank by Verve Cycling power meter in the UK. He does a really, really good job of remaining impartial as he answers listener questions including: Some basic considerations for someone purchasing their first power meter. If a watt is a standard measurement of power why is there so much variation between brands? Are power meters worth the massive expense for age group athletes? What is the best way to perform an FTP test? If you train with power, should you race with it? Pedal, crank, hub, bottom bracket - which type of powermeter is best? When racing with power, what are the key measures to have on display? What are the key metric to analyse when looking at post-ride power data? To find out more about Jam Cycling and the Infocrank power meter please visit their website https://www.jam-cycling.com/ You can also follow them on  Facebook - https://www.facebook.com/JamCycling/ Instagram - https://www.instagram.com/jamcycling/ Twitter - https://twitter.com/jamcycling In the conversation, I also mention the DC Rainmaker Powermeter review, which you can find here —>> https://www.dcrainmaker.com/2018/11/power-meter-buyers-2018.html To find out more about Simon’s coaching please visit his website here. To follow Simon on Facebook, click here. For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@TheTriathlonCoach.com.

1hr 27mins

14 Aug 2019

Rank #16