Simon Ward, The High Performance Human Triathlon Podcast

In last week's email I briefly mentioned my adventurous spirit and pursuit of ’triathlon tourism’. Today’s podcast guest, Chris Brown, shares a similar and maybe even more enthusiastic approach to life.   Chris is a  triathlete, racing driver, entrepreneur, Guinness World Record Holder and explorer. I’ve known Chris for about 20 years. We first met through our local triathlon club, Leeds/Bradford, and Chris and his son Mika swam in my session every Wednesday.  For as long as I have known Chris he has always pushed the boundaries be it in business, with his fitness, or with the challenges he takes on. While triathlon has taken a back seat in recent years, I think it’s fair to say that regular swim, bike and run sessions help him to maintain the fitness levels required to take on all of these adventures. In this conversation we talk about: * A passion for exploring and trying out new things * Why exploring requires physical fitness, problem solving skills and lots of planning * His trips to the Centre of Africa, Antarctica, and the middle of the Pacific locating poles of inaccessibility * Chris’ early involvement with the ill-fated Titan submarine and why he pulled out * Setting a Guinness world record   You’ll no doubt agree that Chris is a man who gets a lot done. I really enjoyed finding out what makes him tick! In fact there was a lot that I didn't manage to ask him, so maybe I’ll have to persuade him back for another chat.    To check out Chris' past adventures, and to follow him on his upcoming adventures, please visit the following places: Instagram @chrisbrownexplores [https://www.instagram.com/chrisbrownexplores/] YouTube @chrisbrownexplores [https://www.youtube.com/@ChrisBrownExplores]  Website brown.co.uk [https://brown.co.uk/] VIDEO: Visiting Point Nemo. The most remote place on earth [https://youtu.be/9I_pgS6-suc] https://youtu.be/9I_pgS6-suc   When I asked Chris for his book recommendation he said, “Any Atlas of the World. When you hear about a place on the news, be it in Ukraine, Gaza, North Korea or anywhere, why not look up where it actually is and what's close?"   **To get a free copy of my personal daily mobility routine, please click HERE [https://simon-ward.ck.page/de8bd1e5bf]** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk [http://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 [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 [https://www.simonward.co.uk/s-w-a-t/], and join our SWAT High Performance Human tribe here [https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4BAM5URKESFFQ]. Purchase a copy of my High Performance Human e-book [https://www.paypal.com/webapps/shoppingcart?mfid=1614945566968_9969f006cd75c&flowlogging_id=9969f006cd75c#/checkout/shoppingCart] 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 [https://www.paypal.com/donate?hosted_button_id=B5ZH23EC2P7JU]. Thank you! Visit Simon's website [https://www.simonwardtriathloncoach.com/1-to-1-coaching/] for more information about his coaching programmes. Links to all of Simon's social media channels can be found here [https://linktr.ee/simonward].  For any questions please email Beth@TheTriathlonCoach.com [Beth@TheTriathlonCoach.com].

My guest today is Matt Spooner, who recently completed the Trans Continental Race - a 4200km non-stop bike ride from Roubaix in France, down to Istanbul in Turkey. Apart from the start & finish, there are 5 checkpoints and several compulsory sections known as parcours. There are also some roads which are banned, generally because they are unsafe for the riders. After that the route is completely open to the choices made by the riders. This event isn’t just about cycling for many days. It’s also a logistical challenge and a heaven for any one who likes planning.   This is a podcast that was recorded in 2 parts. In the first half you’ll hear me having a short (30-minute) conversation with Matt while he is actually riding his bike through Greece, about 3/4 of the way to his destination. We chat about: * Route selection and how that's working out * Some of the problems he has encountered along the way * Equipment choices  * Daily nutrition on the road. In the second half, Matt and I are speaking a few days after he has finished the event. We then reflect on his overall performance and also: * Whether executing the plan is more satisfying than the time and position * His decisions to stop and sleep in a hotel each night versus camping by the side of the road * Why finishing an event like this is more about being able to eat as much as you can than having a high FTP * More about equipment choices  * Mindset for tackling TCR   To find out more about Matt, please visit the following social media channels Instagram [https://www.instagram.com/matt_still_tri_ing/] - matt_still_tri_ing Facebook [https://www.facebook.com/matthew.spooner.927] - matthew.spooner.927 LinkedIn [https://www.linkedin.com/in/spoonermatthew/] - Matthew Spooner   If you haven’t yet seen the documentary about the Transcontinental Race, I can highly recommend it: Onboard the Transcontinental Race [https://onboardtcrfilm.cc/]   Some links to topics covered in the podcast Diet Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912997/] A Narrative Review "I recently read this paper, it's a nicely balanced review of multiple different research papers into different diets. It's a good resource for people who are interested in the best diet.”   Books The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better [https://amzn.eu/d/47574qa] - Matt Fitzgerald I also really enjoyed The Rise of the Ultra Runners [https://www.amazon.com/Rise-Ultra-Runners-Journey-Endurance-ebook/dp/B07KGJ5NSM] by Adharanand Finn - I identify myself very strongly in this book."   **To get a free copy of my personal daily mobility routine, please click HERE [https://simon-ward.ck.page/de8bd1e5bf]** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk [http://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 [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 [https://www.simonward.co.uk/s-w-a-t/], and join our SWAT High Performance Human tribe here [https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4BAM5URKESFFQ]. Purchase a copy of my High Performance Human e-book [https://www.paypal.com/webapps/shoppingcart?mfid=1614945566968_9969f006cd75c&flowlogging_id=9969f006cd75c#/checkout/shoppingCart] 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 [https://www.paypal.com/donate?hosted_button_id=B5ZH23EC2P7JU]. Thank you! Visit Simon's website [https://www.simonwardtriathloncoach.com/1-to-1-coaching/] for more information about his coaching programmes. Links to all of Simon's social media channels can be found here [https://linktr.ee/simonward].  For any questions please email Beth@TheTriathlonCoach.com [Beth@TheTriathlonCoach.com].

As we all start to consider the ways in which we can improve our performances after 2024, I think it is really useful to consider the role that sleep plays. More and harder training is often the first resort for many athletes seeking improvements in fitness. What if you were to do similar training to the previous season, but explored ways in which you could make that training more productive? Like a rising tide that lifts all boats, more or better quality sleep improves everything. In fact, I’d go so far as to say that I don't believe there is any circumstance where more sleep has a negative impact.   In today’s show I’m joined by Sport Sleep Specialist Dr. Luke Gupta who practices with the Better Sleep Clinic. He has over a decade of experience working within high performance sport, including premier league football teams, England rugby, The Lionesses, and Formula 1, to name a few. In this conversation Luke and I chat about: * The 2 way relationship between sleep and performance * Individual sleep needs are unique and should be determined through trial and error * How to get better sleep when travelling * Limitations of sleep tracking devices * The 3 top fundamentals of good sleep   To find out more about Luke and to dive deeper into sleep health with his book and research recommendations, please check out the links below: * Website - The Better Sleep Clinic [https://www.thebettersleepclinic.co.uk/] * Instragram - The Better Sleep Clinic [https://www.instagram.com/thebettersleepclinicuk/] * LinkedIn - The Better Sleep Clinic [https://www.linkedin.com/company/better-sleep-clinic/] Luke recommends the following books: The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World [https://amzn.eu/d/ifXRI7M] by Ziya Tong Insomniac [https://amzn.eu/d/dyt447P] by Gayle Green Luke recommends the following books: The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World [https://amzn.eu/d/ifXRI7M] by Ziya Tong Insomniac [https://amzn.eu/d/dyt447P] by Gayle Green Research Papers Does Elite Sport degrade sleep quality? A systematic review [https://link.springer.com/article/10.1007/s40279-016-0650-6] Sleep and the athlete. A narrative review and expert consensus recommendations [https://bjsm.bmj.com/content/bjsports/55/7/356.full.pdf] The 5 principles of good sleep health [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9285041/] To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk [http://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 [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 [https://www.simonward.co.uk/s-w-a-t/], and join our SWAT High Performance Human tribe here [https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4BAM5URKESFFQ]. Purchase a copy of my High Performance Human e-book [https://www.paypal.com/webapps/shoppingcart?mfid=1614945566968_9969f006cd75c&flowlogging_id=9969f006cd75c#/checkout/shoppingCart] 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 [https://www.paypal.com/donate?hosted_button_id=B5ZH23EC2P7JU]. Thank you! Visit Simon's website [https://www.simonwardtriathloncoach.com/1-to-1-coaching/] for more information about his coaching programmes. Links to all of Simon's social media channels can be found here [https://linktr.ee/simonward].  For any questions please email Beth@TheTriathlonCoach.com [Beth@TheTriathlonCoach.com].

What do you think is the toughest triathlon in the world? Ironman Lanzarote, Norseman, ICON Livigno? They are all tough and have a legitimate claim, but what about this one?   Enduroman, also known as Arch to Arc. The athletes attempting this will run 87 miles from London to Dover, then swim at least 21 miles from Dover to France (distance could be more depending on currents/tides), and finally bike 181 miles from Calais to Paris. There have only ever been 59 finishers!   The latest to attempt this is Yorkshireman Paul Robinson. Paul is a seasoned triathlete and has been involved in the sport for over 30 years. He has completed several ultra distance events, as well as 3 Channel swims, so he has no illusions about what he is attempting. He is taking on Enduroman to raise money for charity, after being inspired by Nottingham triathlete Sam Perkins who now suffers from MND. Sam has set up his own charity Stand Against MND [https://standagainstmnd.com/].   This is Part 1 of a 2 part episode, and in this conversation we’ll talk about: * Specific logistical challenges for Enduroman * How do you train for an event like this? * Body fat for warmth vs weight loss for running  * How and what Paul eats/drinks while running, swimming and riding * Mental strategies for staying focussed * The impact of the great British weather   To find out more about Paul please visit the following sites:   Just Giving charity link - Stand Against MND [https://www.justgiving.com/page/paul-robinson-1708769374932] This is Paul’s interview with BBC Derby [https://www.bbc.co.uk/programmes/p0jkzcj2] when he talks about the challenge BBC website article on Paul's Challenge - Derbyshire man prepares to take on the worlds hardest triathlon [https://www.bbc.com/news/articles/cp8njnprlymo.amp]   Paul's inspirational book - Becoming Brutal by Claire Smith [https://amzn.eu/d/hMLHvYT] - first British athlete ever to complete a continuous Double Deca Iron Distance triathlon. 48 miles of swimming, 2,240 miles of cycling and 524 miles of running in 28 days. **To get a free copy of my personal daily mobility routine, please click HERE [https://simon-ward.ck.page/de8bd1e5bf]** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk [http://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 [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 [https://www.simonward.co.uk/s-w-a-t/], and join our SWAT High Performance Human tribe here [https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4BAM5URKESFFQ]. Purchase a copy of my High Performance Human e-book [https://www.paypal.com/webapps/shoppingcart?mfid=1614945566968_9969f006cd75c&flowlogging_id=9969f006cd75c#/checkout/shoppingCart] 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 [https://www.paypal.com/donate?hosted_button_id=B5ZH23EC2P7JU]. Thank you! Visit Simon's website [https://www.simonwardtriathloncoach.com/1-to-1-coaching/] for more information about his coaching programmes. Links to all of Simon's social media channels can be found here [https://linktr.ee/simonward].  For any questions please email Beth@TheTriathlonCoach.com [Beth@TheTriathlonCoach.com].

"If you want to run faster, move better." That's the advice of several top running coaches I have spoken with. It’s particularly important for us older athletes, because as you might already know (and be experiencing) lack of mobility is part of the aging process. Fortunately, today's guest Tim Anderson from Original Strength has a solution to the mobility loss, he calls it 'Pressing Reset’. As humans we are designed and born to be strong and healthy throughout our entire lives, and in our conversation Tim will explain how 5 simple movements that we all learn as babies literally builds our brain and ties our nervous system together. The cool thing about those movements that we're born with is that we keep them forever. We don't lose them!   In the conversation Tim explains how, with just 10 minutes of easy movement every day, you can tap back into those original movements, no matter what age you are, and rediscover your original strength. We talk about a lot of concepts that we have discussed in previous podcasts, such as: * Nose breathing at rest and during exercise * Head and eye control and how it impacts posture * Rocking, rolling and crawling - The basis of simple movement * The secret to aging well * Born to Run, going barefoot and how to walk well * How to Press Reset as part of your daily routine To find out more about Tim Anderson you can go to: Website OriginalStrength.net [http://originalstrength.net/] YouTube Original Strength [https://www.youtube.com/@originalstrengthsystem] Facebook Original Strength [https://www.facebook.com/originalstrength] Instagram Original Strength [https://www.instagram.com/original_strength/]   Get a Copy of Tim’s book Pressing Reset: Original Strength Reloaded [https://a.co/d/clIjoW5]   How to discover your own Original Strength [https://youtu.be/8ukoNdkT4UE?si=FW__R0BsAPXL5sRs]   **To get a free copy of my personal daily mobility routine, please click HERE [https://simon-ward.ck.page/de8bd1e5bf]** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk [http://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 [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 [https://www.simonward.co.uk/s-w-a-t/], and join our SWAT High Performance Human tribe here [https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4BAM5URKESFFQ]. Purchase a copy of my High Performance Human e-book [https://www.paypal.com/webapps/shoppingcart?mfid=1614945566968_9969f006cd75c&flowlogging_id=9969f006cd75c#/checkout/shoppingCart] 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 [https://www.paypal.com/donate?hosted_button_id=B5ZH23EC2P7JU]. Thank you! Visit Simon's website [https://www.simonwardtriathloncoach.com/1-to-1-coaching/] for more information about his coaching programmes. Links to all of Simon's social media channels can be found here [https://linktr.ee/simonward].  For any questions please email Beth@TheTriathlonCoach.com [Beth@TheTriathlonCoach.com].