High Performance Human Podcast

08/01/2024

I'd like to send these questions over to Stacy by Thursday (11 Jan) this week so please post them before that date if you can.
Thanks.

04/01/2024

HOW MUCH TIME DO YOU SPEND WORKING ON YOUR TECHNICAL TRIATHLON SKILLS COMPARED TO FITNESS?

Darren Smith or ‘CoachDaz’ coached a lot of athletes who came to him with good fitness and average technique. His emphasis on the technical aspects of triathlon turned them into world beaters. In 12 months he guided Annie Haug from a world ranking of around 60 to 2nd.
His concepts are equally applicable to age group athletes. Maybe something to think about when planning your training schedule
Listen in to find out how more technique work cvan boost your performance
>>https://podcasts.apple.com/gb/podcast/its-easy-to-be-fit-but-being-a-good-triathlete-also/id1286604688?i=1000640387423

28/12/2023

THE OUTLAW TRIATHLON HELPED SAVE MY LIFE * LIAM COLEBROOK

Triathlon is a metaphor for life. The challenges we encounter on race day are like the ups and downs of life squeezed into a few small hours. In reaching the finish line we often achieve what we once thought impossible. It helps us to grow.

For some, triathlon can literally be a lifeline.

My guest on this week’s podcast is Liam Colebrook. Liam is one of the Outlaw Triathlon ambassadors for 2024. As you'll hear in the show, being involved with the Outlaw events as a volunteer in 2023 played a big part in turning Liam's life around, and literally helped to save his life.

****Before listening, it's important for you to know that we talk about some very sensitive topics - anxiety, depression, mental health as well as gambling addiction, drinking, and suicidal thoughts. If, on listening, you feel that this has triggered something in you, please make sure you reach out to someone. You can find links for help in the show notes.

To listen to this episode please click here —>>https://podcasts.apple.com/gb/podcast/the-outlaw-triathlon-helped-save-my-life-liam-colebrook/id1286604688?i=1000639778491

21/12/2023

"GET SIMON ON A HORSE!” - GRUMPY OLD COACHES CHRISTMAS SPECIAL

Ok, it’s nearly Christmas and you know what that means? Yes, it’s time for a Grumpy Old Coaches Christmas get together, recorded our show live from Marc’s local, The White Lion.
Between us we have over 80 years of coaching experience and probably about the same number of years competing in triathlon. Anyway, as we are all knocking on we decided to have a chat about how our approach to training has altered with our age. Then it seemed a natural jump to talk about how our coaching approach had changed.

Finally, Mrs Ward (who definitely isn’t grumpy at all) got the opportunity to ask a few rogue questions.

* Steve shares his admiration for an 83 year old lady and rants about how boring triathlon is
* Marc declares that he has given up training
* What’s all this about a horse?
* How darts could make triathlon more interesting

And much more!

To listen to Part 1 please click here —>>https://podcasts.apple.com/gb/podcast/get-simon-on-a-horse-grumpy-old-coaches-christmas-special/id1286604688?i=1000639164471

18/12/2023

Sad to read about the demise of Today's Plan.
If there are any coaches or athletes who are currently using this and now need to move to a different platform, TrainingPeaks are able to help with the move. (I think they are actually working with Today's Plan assist coaches.)
Anyone affected can attend a FREE webinar on Tuesday of this week.
Just click on the link below -

Tips & tricks to help you hit the ground running with your TrainingPeaks Coach Account.

14/12/2023

IS JACK MAITLAND THE BEST TRIATHLON COACH EVER?

Building an Olympic athlete takes many many years of hard work, not just from the athlete but the whole coaching team.

Jack Maitland started working with Alistair Brownlee around 2003/04. 8 years later he won Olympic Gold at the age of 24, but his journey was longer than that. He was already doing a decent amount of training by the age of 14.
He also worked closely with Jonny Brownlee and other athletes at the Leeds Performance Centre including Jess Learmonth, Georgia Taylor-Brown. Since 2017 he has been working with Beth Potter, 2023 WTS champion and #1 ranked female triathlete.

It could well be that Jack is the best triathlon coach in the UK, and maybe the world. I’ll leave you to listen to this episode (and last week's if you haven’t listened yet), and you can make your own mind up. Topics discussed today include:

* Never assume anything
* The stress of the 4 year Olympic cycle
* More success in Rio 2016
* 2017 - revolving doors in Leeds
* It takes time to build a champion - the 7 year journey with Beth Potter
* The importance of yoga

To listen to Part 2 please click here —>>https://podcasts.apple.com/gb/podcast/how-to-create-an-olympic-champion-jack-maitland-part-2/id1286604688?i=1000638386285

07/12/2023

IS LEEDS THE CENTRE OF THE TRIATHLON WORLD?

In 2000 Jack Maitland andi started working together in our private coaching business. Less than 12 months later we were running the Northern branch of the British Triathlon talent ID programme. By 2004 this had grown in to the Leeds Performance Centre and the rest as they say, is history. The squad grew around Al & Jonny Brownlee and gold and bronze medals were secured at the London 2012 Olympic triathlon. This is the first part of the story with part 2 next week. Topics include:
* When Jack competed at the Commonwealth Games demo event in 1990
* Starting and developing the Leeds High Performance Centre in 2001
* Building squads of athletes and coaching teams
* Coaching an Olympic medal contender at London 2012

To listen to Part 1 please click here —>>https://podcasts.apple.com/gb/podcast/performance-triathlon-in-leeds-from-a-small-idea-to/id1286604688?i=1000637635621

30/11/2023

HOW WOULD YOU LIKE TO GET THROUGH A WHOLE YEAR OF RUNNING WITHOUT INJURY?

Regular listeners will know that I’m a big fan of mobility and strength work, to the point where I have regularly recommended to athletes that they reduce their swim, bike, and run volume and use that time to work out in the gym (or at home).
In this week’s podcast, my guest, Brian MacKenzie, will share the approach he has used successfully himself and with many athletes to become an “Unbreakable Runner” In our chat we discuss:
* Less volume, more intervals, and a lot more strength work
* Using breathing to measure exercise intensity
* Skill development for endurance athletes to reduce injuries
* Negative impacts of wearable technology
* Why mood is the most valuable metric for athlete performance
* Valuing your time, and aligning behaviours with goals

To listen to guide you on how to become UnBreakable, please click here —>>https://podcasts.apple.com/gb/podcast/how-to-be-an-unbreakable-runner-with-brian-mackenzie/id1286604688?i=1000636859021

23/11/2023

FINDING YOUR PHYSICAL AND MENTAL LIMITS: IS IT NATURE OR URTURE?

Some folks seem able to push themselves until they black out. Others pull back a little sooner in the process. Is this ability to find your mental and physical limits something you can learn or that you are born with?
Today’s podcast guest, shepherdess and elite fell runner, Emily Cowper-Coles discuss this as well as:

* The domino effects of a sudden traumatic family death when she was 13
* Dealing with chronic stress fatigue and how and why to seek help early, and be kind to yourself
* The benefits of yoga for relaxation
* Competing at a national level as a fell runner, and setting records
* Why the athletes who can perform to their potential are the ones balancing everything sustainably
To listen to Emily’s story please click here —>> https://podcasts.apple.com/gb/podcast/finding-your-physical-and-mental-limits-is-it-nature/id1286604688?i=1000635632452

21/11/2023

Have you read Unbreakable Runner or PowerSpeedEndurance by Brian Mackenzie?
Brian is a guest on my podcast this week.
If you have any questions for him, please post them below ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇

16/11/2023

COACH TO 5K TO IRONMAN WORLD CHAMPIONSHIPS

How Bianca Fernandez, Charity founder, trustee and fundraiser, diversity campaigner, bank executive, triathlete, Outlaw ambassador,
progressed from couch to 5k to Ironman World Championships.
To hear Bianca’s action packed life story of pushing the boundaries in all areas of her life, please click here —>> https://podcasts.apple.com/gb/podcast/going-from-couch-to-5k-up-to-ironman-bianca-fernandez/id1286604688?i=1000634856460

09/11/2023

What did you think about 2023 Ironman World Championship events?
Did you compete, support an athlete or spectate?

What about your thoughts on?
* Split venues.
* Male and female only races.
* The quality of the racing.
* Whether this format has a future.

Triathlon journalist Tim Heming joined me to discuss all of these topics and you can hear his thoughts in this weeks High Performance Human podcast
To listen to this week’s episode, please click here —>> https://podcasts.apple.com/gb/podcast/nice-and-kona-ironman-world-championship-reviews-with/id1286604688?i=1000634084947

02/11/2023

I HAD A WHOOPSIE BUT LUCKILY I HAVE WIGGLE ROOM!

Running through the woods on Tuesday my foot slipped on some mud. I ended up in a lunge position and tweaked my hamstring.
It’s sore and swollen so no running for a while.
But if I hadn’t been doing regular mobility work it could have been a lot worse. This is one point made by my guest this week, Tom Morrison as we discuss his Simplistic Mobility Method in detail. You need some spare capacity in your muscles and joints for the unexpected.
If you are looking for some guidance to get started on your mobility journey this could be interesting for you.

We also chat about:

* If your knee starts hurting it's usually because of something else
* Why you should start doing the 90/90 position right away
* The most valuable skill you'll ever develop with yourself is to watch yourself move
* 5 minutes per day is all you need
* The best injury you get is the one that never happens

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/the-simplistic-mobility-method-with-tom-morrison/id1286604688?i=1000633317576

26/10/2023

HAVE YOU EVER LOST WEIGHT TO COMPETE IN A TRIATHLON?

In 2012, Sue Reynolds weighed 335lbs (that’s 150kg) and couldn’t even tie her own shoelaces. She was about as far away from being a triathlete as one can be. Her first exercise session amounted to a 100yd walk to her neighbour's driveway and back, and it left her exhausted.
One year later she'd lost almost 60lbs and entered her first triathlon still weighing 280lbs. Imagine the courage that took!
Today she weighs in at 135lbs and has two triathlon world titles to her name.
Listen to her story in this week’s episode including:

* You can exercise when you are obese
* Sweat is a trophy
* Everyone is an athlete
* The start line is the victory
* Success mantras and the first triathlon at 285lbs
* The process is the fun part

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/the-athlete-inside-from-150kg-to-triathlon-world/id1286604688?i=1000632522600

19/10/2023

HAVE YOU EVER TRAINED AND OR RACED WITH YOUR WIFE or PARTNER?
If you have, how did it work for you?
I’m fascinated by the dynamics of couples living, training, and racing together. More so if they are professional athletes trying to make a living from the sport.
This weeks guests are Abi and Jamie Bedwell who both compete as pro triathletes under the team name Fuelled by Faith. Earlier this year I had the pleasure of watching them both gain their pro licenses on the same day at the Outlaw Half in Nottingham, with Abi winning and Jamie coming second in their respective races. In this episode we chat about:
* Working with GB triathlon legends Glenn Cook and Sarah Coope
* Jamie’s huge accident while out running and how it was the start of their relationship
* How to overcome anxiety during the triathlon swim
* Differences between professional and age group training

To listen to this week’s episode, please click here —>>https://simonward.podbean.com/e/husband-and-wife-racing-duo-jamie-and-abi-bedwell/

16/10/2023

Hey folks, new addition to the weekly podcast. Every Saturday. Link to Ep 1 below

13/10/2023

RACE DAY HYDRATION AND NUTRITION: KEY LESSONS FROM OVER 200 ATHLETE CASE STUDIES

Nutrition is often called the fourth discipline of triathlon, and for those who spend time working on this aspect diligently, the results might confirm this.
In today's podcast Andy Blow and sports scientist Emily Arrell from Precision Fuel and Hydration, chat with me about the 200+ case studies they have written involving athletes who use their products. There are some very significant lessons which have relevance for you.
* Leon Chevalier’s flexible strategy that changes with each event.
* Training your gut: How to absorb more carbohydrates per hour
* Fuelling & hydration principles are similar for elite & AG athletes, but the numbers are different
* Caffeine use during triathlons
* Pre-race hydration
* Off-season nutrition for endurance athletes

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/race-day-hydration-and-nutrition-key-lessons-from/id1286604688?i=1000630902840

05/10/2023

HOW TO COMPLETE AN ULTRA-TRAIL RUN LIKE THE LAKELAND 50/100

Ultra running coach Jason Koop thinks that ultra trail races are cooler than triathlons.
What do you think? Are you curious to try one?
One of the most popular ultra’s in the UK is the Lakeland 50 & 100 which fills up in hours.
This weeks podcast guests are all triathletes. Marc Laithwaite is the founder and race director. Steve Lumley and Owen Barden are still competing in Tri’s. This summer they both took on the Lakeland challenge. Listen to how they got on as we chat about

* The ideal training for Lakeland 50 - Step ups, running in the dark and a course recce
* Mindset and the importance of mental preparation
* Why marathon runners struggle with training for an ultra
* Hydration and nutrition are critical: Make sure you have a flexible, well practiced strategy
* Choosing the right footwear: Cushioning and foot protection trumps grip

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/how-to-complete-an-ultra-trail-run-like-the-lakeland-50-100/id1286604688?i=1000630116669

21/09/2023

FAITH AND A PASSION FOR THE COLD: HOW TO KEEP RACING AT 67 YEARS OLD with PAT COOKE-ROGERS

These days I’m focussed on healthy longevity and a desire to keep doing what I love for many years. I’m inspired by the growing number of older athletes out there who have undiminished enthusiasm for big challenges.
Today’s podcast guest is Pat Cooke-Rogers a 67yo endurance athlete and the lady who holds the Outlaw prayer on the Saturday before the Outlaw Full, as well as the IronPrayer the day before UK Ironman events.
She has competed in Hawaii at the IM World Championships, qualified for the Ice Mile, and taken on huge challenges such as the Yukon Arctic Ultra on a fat bike.

* Opening up, embracing nature, and the power of vulnerability
* Embrace the cold - Pat’s love affair with ice mile swimming and the Yukon Arctic Ultra
* Why Pat has 4 coaches
* Gratitude
* Less endurance, more strength work, better nutrition

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/faith-and-a-passion-for-the-cold-how-to-keep-racing/id1286604688?i=1000628518478

13/09/2023

FROM "CLUELESS IN THE POOL" TO EUROPEAN CHAMPION IN 10 YEARS WITH INDIA LEE

In 10 years India Lee progressed from from a talented runner who knew nothing about triathlon, to representing GB in ITU races, to winning 70.3 events and then becoming a European champion. This is a great story and I hope you enjoy the conversation.

* Burn out
* Clueless in the swimming pool
* Taking control
* Racing 70.3 - “It’s so nice”
* Dealing with adversity - bike nightmares
* The Championship - No gears but still a winner

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/from-clueless-in-the-pool-to-european-champion-in-10/id1286604688?i=1000627677747

07/09/2023

SPINNING PLATES - THE AMAZING LIFE OF OUTLAW FULL CHAMPION 2023 NATALIE LAWRENCE

Elite athletes have challenges just like you and I.
The 2023 Outlaw Full female champion Natalie Lawrence has had more than most.
She overcame a serious eating disorder in her early twenties which caused her to stop training and racing. Then she got married, started training and racing again, gave birth to 4 lovely, healthy children and runs her own coaching business. In her own words “I’m spinning millions of plates”.
Despite these challenges she still wins big races and in this podcast she outlines her life to this point and how she still manages to find some sort of balance.

Topics covered include:

* The performance and health impacts of being too light
* The importance of having a support system
* Being a competitive athlete and managing an eating disorder
* How strength training can help you become a healthy human

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/spinning-plates-the-amazing-life-of-outlaw-full/id1286604688?i=1000626890266

31/08/2023

HAVE YOU TRIED CROSSFIT? - This girl did and turned herself from elite triathlete into a Cross fit world record holder.

20 years ago Jess Towl was part of the British Triathlon Regional Talent ID Programmes in the North of England. She raced as an elite into her early 20’s.
Then she started lifting weight, tried Crossfit and turned herself into a champion.
Listen to the full story in todays podcast.

Some of the topics we cover include:
* Being part of the same triathlon talent ID programme as Jonny & Alistair Brownlee
* Swimming or weightlifting - it starts with technique, technique, technique -
* The benefits of a performance mindset when moving to a new sport
* To be good at CrossFit you need to be good at recovery

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/from-elite-triathlete-to-crossfit-world-record-holder/id1286604688?i=1000626158066

25/08/2023

IF YOU ARE AN OLDER ATHLETE SOME SUBTLE CHANGES TO YOUR BIKE POSITION MIGHT IMPROVE PERFORMANCE AND ENJOYMENT

Getting older is one of the certainties of life. Aging affects us all in different ways, partly due to genetics but mostly to do with lifestyle choices.
The physios tell me that common issues they see in older athletes are reduced flexibility and range of movement.
Fortunately, cycling is a lot easier on the body than running and doesn’t require the same mobility as swimming. Nevertheless, reductions in mobility and flexibility can still present challenges when cycling.
This is why I asked expert bike fitter Phil Burt to chat with me about adjustments that older riders could make to their bike set up to make cycling a little bit more comfortable, and therefore more enjoyable.
Including discussion about:
* being aero vs comfortable & short nose saddles
* shorter crank lengths & pedal with more float
* why disc brakes allow you to choose fatter tyres (46:20)

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/bike-fit-for-older-athletes-why-subtle-changes-might/id1286604688?i=1000625334939

17/08/2023

HOW TO UNLOCK FREE RUNNING SPEED IN JUST 12 WEEKS

As you know, I'm a huge advocate of the benefits of strength training for triathletes, which is why I love chatting with strength coaches on this podcast. Matt Pendola works closely with our recent guest Bobby McGee on their run technique programme, RunForm teaching the 4 pillars of great running form. Strength and mobility is at the heart but not in the way you might imagine.
We talk about
* Dynamic mobility drills for better movement
* Banded dynamics for running strength and power
* Form drills for running efficiency
* Loaded mobility drills for active recovery
If you are looking for a programme to help you run faster without just adding volume or intensity then this could be what you are looking for.

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/faster-triathlon-running-through-specific-strength/id1286604688?i=1000624595428

10/08/2023

HOW TO PREPARE FOR YOUR ULTRA RUNNING ADVENTURE

This week we're back with part 2 of the podcast with Jason Koop. When I thought more about our conversation I realised that ultra running is much more of an adventure than triathlon is. The potential to get even further off the beaten path is much greater in an ultra than it is in triathlon. If you have ambitions to take on the ultra marathon challenge then you will enjoy this conversation as we discuss:

* Why time is your best training tool
* How to train for an ultra if you live in the city
* Also - Strength training, Nutrition & hydration, Equipment choices & mental strategies

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/training-essentials-for-ultra-running-pt-2-with-jason-koop/id1286604688?i=1000623872372

03/08/2023

IS ULTRA RUNNING COOLER THAN TRIATHLON?

Here’s a question for you: Is ultra running the latest must-do sport for endurance junkies? Today's guest, Jason Koop, certainly thinks we will see more and more triathletes come into the ultra running space because it’s a lot cooler, and because of the partnership between Ironman and UTMB.
If you have ambitions to take on an ultra marathon challenge, then you will enjoy this conversation as we discuss:

* Rate of perceived exertion and why it's a better intensity guide in ultra running than using heart rate (9:00)
* Best practices for ultra runners (15:00)
* Running economy and why it's not as critical for ultra runners (20:00)
* Physiological determinants of good ultra runners (40:00)
* How long should the long run be? (53:00)

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/training-essentials-for-ultra-running-with-jason-koop/id1286604688?i=1000623122888

27/07/2023

A MASTERS WORLD CHAMPION SHARES HIS SECRETS

Dr. John Hellemans is a well known sports-medicine doctor, triathlon coach, and 8 x Masters World Champion based in New Zealand.
He’s been there, seen it, done it and helped others to achieve success so his thoughts and wisdom are worth listening to.
I felt very privileged to have this conversation and I hope that you enjoy it as much as I did
Of course we chatted about lots including:
* The training methodology of Arthur Lydiard (a well noted fan of polarised training)
* Basic week concept
* Strength training for endurance athletes (spoiler: he’s not a big fan!)
* Heart health for endurance athletes
* As a masters triathlon world champion, John also outlines how his approach to training has changed in his later years

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/a-masters-world-champion-shares-his-secrets-dr-john/id1286604688?i=1000622349208

20/07/2023

HOW TO GO SUB 8 HOURS FOR AN IRONMAN WITH SAM PROCTOR

There aren’t many British Triathletes who have dipped under 8 hours for an Ironman. Recently at Ironman Hamburg, Proctor had the race of his life, crossing the line in 7hrs 55 minutes. This is the story of how he did it. We cover his journey and touch on the following:
* from self confessed “average triathlete” to getting his pro license,
* the benefits of having a coach
* how Ironman racing has changed massively in the last 4-5 years
* what it feels like to join the sub 8 club
* life as a pro triathlete - teamwork and harmony

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/how-to-go-sub-8-hours-for-an-ironman-with-sam-proctor/id1286604688?i=1000621586279

13/07/2023

HOW TO AVOID ACHILLES TENDON INJURIES

Achilles tendon problems are painful and frustrating and can limit or stop your run training.
In this week’s episode super physio Alison Rose is back to outline how to avoid them. We discuss:
* Achilles pain is not inevitable for runners?
* Your Achilles pain does not always originate in the Achilles
* Are your carbon sole bike shoes part of the problem?
* What’s your ankle mobility like? Achilles patients commonly have limited range.
* 3 x 25 x 3 - the simple heel raise formula that will protect your Achilles

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/how-to-avoid-achilles-tendon-injuries-with-alison-rose/id1286604688?i=1000620845157

06/07/2023

I’M OVER 50. IS IT SAFE FOR ME TO ATTEMPT REGULAR HIIT WORKOUTS?

This is a valid concern and many older athletes stop doing HIIT sessions and focus on long slow distance.
In todays episode, Prof Paul Laursen author of ‘The Science and Application of High Intensity Interval Training’ explains why the answer is yes and how to make it work for you.
In this chat I've tried to anticipate your questions and concerns, so we talk about:
* Should older athletes still be doing HIIT work?
* Why is HIIT important for older athletes?
* Are there any forms of HIIT that older athletes should avoid?
* Is heavy strength training classed as HIIT?
* How long should each HIIT session last and how often should I be doing them?

To listen to this week’s episode, please click here —>>https://podcasts.apple.com/gb/podcast/im-over-50-is-it-safe-for-me-to-attempt-regular-hiit/id1286604688?i=1000619312006