Episodes

  • Why Training More Is Making You Slower (And What To Do About It)

    Why Training More Is Making You Slower (And What To Do About It)
    Jun 10 2026

    If you're putting in 12, 14, sometimes 20 hours a week and your times are going backwards, this episode is for you.

    This is a solo episode, and I want to talk about something I see constantly with athletes over 50, and it frustrates me because it's so avoidable. High volume training feels like commitment. It feels like the right thing to do. But for athletes in their late 40s, 50s and 60s, it's often the thing that's quietly breaking them down.

    In this episode I explain what's actually happening physiologically when you stack training stress on top of work stress, poor sleep and a less forgiving hormonal environment. I talk about what smart training looks like for this stage of life, and why the athletes I've coached who go sub 10 or earn Kona slots are almost never the ones doing the most hours.

    This isn't about doing less. It's about doing better.

    5 KEY POINTS

    1. The body doesn't distinguish between types of stress - training load, work pressure and poor sleep all land in the same bucket, and chronic overload triggers sustained cortisol elevation that works directly against recovery and adaptation.
    2. The hormonal environment after 50 is fundamentally different - lower testosterone and growth hormone mean the margin for error is much smaller than it was in your 30s. You can no longer outwork a poor recovery strategy.
    3. Sleep is where adaptation happens - around 95% of daily growth hormone is released during deep sleep. Cut sleep to squeeze in an extra session and you're adding fatigue, not fitness.
    4. Consistency beats volume every time - 10 hours a week for 52 weeks is 520 hours. Sporadic 20-hour weeks followed by burnout or injury will never outperform steady, sustainable training across a full year.
    5. Recovery weeks are not a weakness - planned recovery weeks are a strategic tool, not an optional extra. Without them, training stress accumulates without the adaptation following.

    3 TAKEAWAYS

    1. Make easy sessions genuinely easy and hard sessions genuinely hard - most athletes do everything at medium intensity, which delivers neither recovery nor adaptation.
    2. Strength and mobility are non-negotiable - schedule them first and never cancel them for an extra swim or run session.
    3. If your times are going backwards, it's not a motivation problem or a commitment problem. It's a strategy problem and strategy can be fixed.

    KILLER QUOTE

    "These athletes aren't lazy and they're definitely not lacking commitment. If anything, commitment is the problem, because they're committed to an approach that is quietly breaking them down."

    LINKS & RESOURCES

    Want help building durable training?

    If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens.

    Find out more and join SWAT here

    FREE Download👇👇👇👇👇👇👇👇

    A simple checklist to see if you’re actually on track 3–6 months out.

    Ironman Sanity Checklist

    Connect with me HERE:

    https://linktr.ee/simonward

    You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

    Email: Simon@thetriathloncoach.com

    Sign up for Simon’s weekly newsletter

    Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

    Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    27 mins
  • What If Nobody's Actually Clean? - With James Witts

    What If Nobody's Actually Clean? - With James Witts
    Jun 3 2026
    We called them cheats. The reality is far more complicated. There have been plenty of books written about drugs in sport. Confessions, memoirs, exposés. But this one is different. James Witts is a sports journalist and former editor of 220 Triathlon Magazine — someone I've known for well over a decade. His new book, Dope, isn't a first-person account of falling from grace. It's a proper state-of-play analysis of where the battle between dopers and anti-dopers actually stands in 2025 and 2026. Who's winning? How are athletes sidestepping detection? And what's driving people to dope in the first place — because it's rarely as simple as wanting to win. We talk about Colin Chartier, David Millar, Team Sky, TUEs, blood bags, the Enhanced Games, AI, and why this issue reaches much further than elite sport. Including age-group athletes who will go to extraordinary lengths just to qualify for Kona. This is a nuanced conversation that will change how you see this subject. 5 KEY POINTS Doping is rarely just about winning — identity, imposter syndrome, financial pressure and team dynamics all play a significant role.TUEs are widely exploited — therapeutic use exemptions are legitimate in principle but have become a well-documented route to legal performance enhancement.The Enhanced Games raises an uncomfortable question — if records aren't broken when athletes can openly dope, what does that say about clean sport?Social media is a direct pipeline for dangerous substances — young athletes are being targeted by adverts for drugs like DNP, linked to over 30 deaths in the UK alone.AI cuts both ways — it could help create novel undetectable drugs, but also help anti-doping agencies crunch data faster than ever before. 3 TAKEAWAYS Look beyond the headlines — calling athletes cheats and moving on ignores the complex web of pressure and identity that leads many there.The line is rarely clear — from TUEs to grey-area supplements, the boundary between legal and illegal is often deliberately blurred.This isn't just an elite problem — age-group athletes and recreational competitors operate in the same ecosystem, with more similar pressures than we'd like to think. KILLER QUOTE "It's so damning if someone is found to have taken a prohibited substance — it almost feels worse than murder. At least with murder there's a sense of rehabilitation." CONNECT with James James Witts is a sports journalist and author specialising in cycling and endurance sport. His new book Dope is available now from Waterstones and all major booksellers. X/Twitter: @jameswitts LinkedIn: James Witts Buy the book: Dope - available at Amazon, Waterstones and all major booksellers James's favourite book: Racing Through the Dark by David Millar LINKS & RESOURCES Mentioned in the episode: WADA Prohibited List 2026 Enhanced Games Other blogs, Videos etc you might want to check out Honest Sport Substack - Edmund Wilson Icarus documentary - If you haven’t seen this you must. Film maker and amateur cyclist Bryan Fogel sets out to investigate the furtive world of illegal doping in sports and ends up revealing the biggest international sports scandal in living memory. The hidden cost of doping sanctions on Kenyan athletes FREE Download👇👇👇👇👇👇👇👇 A simple checklist to see if you’re actually on track 3–6 months out. Ironman Sanity Checklist Want help building durable training? Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down. £30 per month. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    1 hr and 10 mins
  • Your FTP Won't Save You at Mile 150 — With Dave Schell

    Your FTP Won't Save You at Mile 150 — With Dave Schell
    May 27 2026
    If you've ever wondered whether your endurance base could carry you into gravel or mountain bike racing — or whether your FTP is really the thing holding you back — this episode is a timely reality check. Dave Schell is the founder of Kaizen Endurance, based in Boulder, Colorado, and has spent 15 years coaching cyclists and endurance athletes through some of the most demanding events on the calendar — Unbound 200, Leadville, ultra-distance gravel and mountain bike. Before that, he spent seven years at Training Peaks as coach education manager, so he understands both the science and the real-world application better than most. We talk about why FTP is overrated as a race predictor, why skill and technique will give you more free speed than another training block, how to actually prepare your body for eight to ten hours in the saddle, the mental game of ultra-distance events, and why consistency remains the most unsexy and most powerful tool any athlete has. There's a lot in here that applies well beyond gravel. 5 KEY POINTS FTP is overrated for long events — after eight hours everyone regresses to the same sustainable pace. Durability and fat oxidation decide the result.Skill delivers free speed — technique improvements will outperform another fitness block for most athletes, most of the time.Race your race bike — training on the road and racing gravel leaves your body unprepared for the physical demands, regardless of fitness level.Recovery is where adaptation happens — most athletes need permission to rest, not encouragement to go harder.Consistency is the only secret — the work never changes, you just keep doing it week after week. 3 TAKEAWAYS Sign up for something that scares you — if there's no real possibility of failure, you'll wing it. The fear is what gets you out the door.Context beats data — RPE and athlete feedback tell you more than power numbers alone. Data without context is just noise.Extreme moderation wins — train at the right load, not the highest load. The athletes who stay consistent are the ones who progress. KILLER QUOTE 👉 "My job is facilitating consistency — because over 15 years of coaching, consistency is the biggest secret. Whatever helps you be consistent, that's what leads to progress." CONNECT with Dave Dave Schell is the founder of Kaizen Endurance, coaching cyclists and endurance athletes for ultra-distance gravel and mountain bike events. Website: kaizenendurance.coach Instagram Substack Podcast Dave's favourite book: Endurance by Alex Hutchinson - Alex was a guest on the show talking about this book. You can listen to that episode HERE LINKS & RESOURCES Mentioned in the episode: Tim Gabbett research papers - Should athletes be training harder & smarter Acute vs Chronic Workload ratio Dave also mentioned Goodhart’s Law - “When a measure becomes a target, it ceases to be a good measure” - worth considering for any athlete FREE Download👇👇👇👇👇👇👇👇 A simple checklist to see if you’re actually on track 3–6 months out. Ironman Sanity Checklist Want help building durable training? Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down. £30 per month. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    1 hr and 6 mins
  • HYROX, Hybrid Athletes and the Nutrition Mistakes Costing You the Race – With Dr Kelsie Johnson

    HYROX, Hybrid Athletes and the Nutrition Mistakes Costing You the Race – With Dr Kelsie Johnson
    May 20 2026

    Thinking about adding HYROX to your training? Or already racing and wondering why your nutrition isn't translating into performance? Dr Kelsie Johnson is a nutrition and performance coach who works with hybrid athletes: people combining serious strength work with endurance sport. With a PhD in nutrition and muscle mass, experience as an S&C coach at Aston Villa Women's, and a background in triathlon and HYROX herself, Kelsie brings both the science and the real-world application. In this episode we dig into what hybrid training actually looks like in practice, why carbohydrate periodisation is the biggest gap she sees in athletes, how to fuel for a HYROX race depending on your start time, and why doing both triathlon and HYROX in the same block is a recipe for burnout. If you've been guessing with your nutrition and hoping for the best — this one's for you.

    5 KEY POINTS

    1. Don't run HYROX and triathlon simultaneously — use HYROX as your off-season focus instead.
    2. Carbs, not protein, are the missing link — most athletes have protein nailed but aren't periodizing their carbohydrate intake around session demands.
    3. HYROX is 60–70% running at high intensity — fuelling during the race is non-negotiable, even if it only lasts 60 minutes.
    4. The interference effect is real — strength and endurance adaptations compete, so session sequencing matters.
    5. Race start times vary wildly — practise your fuelling strategy for different scenarios long before race week.

    3 TAKEAWAYS

    1. Match your carbs to the session — fuel for the work you're actually doing, not out of habit.
    2. Rehearse race day nutrition in training — know your timing, your meals and how you'll carry fuel during the race.
    3. A healthy athlete is a fast athlete — under-fuelling is one of the fastest routes to injury and inconsistency.

    KILLER QUOTE 👉 "If you're putting this much time, effort and money into your training — get the nutrition right. The improvement you'll see is going to be second to none."

    CONNECT with Kelsie

    Instagram

    https://www.instagram.com/kelsiejohnson_/

    https://www.instagram.com/nxpcoaching/

    LINKS & RESOURCES Mentioned in the episode:

    1. Carbohydrate periodisation Fuel for the work required
    2. ⁠Interference Effect https://pmc.ncbi.nlm.nih.gov/articles/PMC5407958/
    3. ⁠Females and underfueling: https://www.mdpi.com/2072-6643/17/23/3773

    Kelsie’s favourite book : There Is No Wall - Allie Bailey

    FREE Download👇👇👇👇👇👇👇👇

    A simple checklist to see if you’re actually on track 3–6 months out.

    Ironman Sanity Checklist

    Want help building durable training?

    Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

    £30 per month.

    CLICK HERE TO START YOUR MISSION

    Connect with me HERE:

    https://linktr.ee/simonward

    You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

    Email: Simon@thetriathloncoach.com

    Sign up for Simon’s weekly newsletter

    Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

    💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    1 hr and 15 mins
  • Carbon-Plated Running Shoes: Faster… But At What Cost? – With Physio Andy Smith

    Carbon-Plated Running Shoes: Faster… But At What Cost? – With Physio Andy Smith
    May 13 2026
    Carbon-plated running shoes have completely changed endurance sport. World records are tumbling. Recovery between sessions seems quicker. And for many runners and triathletes, they feel almost impossible to ignore. But are they coming with a hidden cost? In this episode, I’m joined by physio and sub-30-minute 10k runner Andy Smith to explore what these shoes are actually doing biomechanically, why we may now be seeing different injury patterns in runners and triathletes, and how to use carbon-plated shoes without breaking yourself in the process. This is a practical conversation about performance, durability, strength, and why “faster” isn’t always as simple as it looks. 5 KEY POINTS 1. Carbon shoes change running mechanics - They reduce load on the calf and Achilles… but shift stress further up the chain. 2. Injury patterns may be changing - Andy is seeing more bone stress injuries in areas like the femur and pelvis. 3. Faster recovery can be deceptive - The shoes may allow athletes to handle more training volume… before the body is ready. 4. Strength is now non-negotiable - Foot, calf, hip, pelvis and core strength all become even more important. 5. Most athletes transition too aggressively - Andy recommends gradually building into carbon shoes rather than using them for every run. 3 TAKEAWAYS 1. Don’t let the shoes do the work - The stronger you are, the more benefit you’ll get from them. 2. Protect your weak links - Hip stability, calf strength and foot control matter more than ever. 3. Build gradually - Introduce carbon shoes slowly and strategically. KILLER QUOTE 👉 “The shoes don’t reduce injury risk… they just change where the load goes.” CONNECT with Andy Andy works at my favourite physio Clinic Coachhouse Physiotherapy & Sports Injury Clinic - West Park, Leeds This is his bio page - https://cspc.co.uk/member/andy-smith/ Andy’s favourite book is The Alchemist - Paulo Coelho. an unforgettable novel about the essential wisdom of listening to our heart and, above all, following our dreams. 🔗 LINKS & RESOURCES Mentioned in the episode: It’s the shoes - great article by former podcast guest Alex Hutchinson Research from Tim Gabbett The training—injury prevention paradox: should athletes be training smarter and harder?Load management: What it is and what it is not FREE Download👇👇👇👇👇👇👇👇 A simple checklist to see if you’re actually on track 3–6 months out. Ironman Sanity Checklist Want help building durable training? Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down. £30 per month. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    1 hr
  • Fit But Not Healthy? The Wake-Up Call That Changed Everything – Justin Robbins

    Fit But Not Healthy? The Wake-Up Call That Changed Everything – Justin Robbins
    May 6 2026

    What happens when everything looks right on the outside… but something isn’t quite right underneath?

    In this episode, I’m joined by Justin Robbins, a former Ironman athlete and coach who was training consistently, performing well, and doing all the things we’d typically associate with good health. But a routine blood test told a very different story. What followed was a complete rethink of how he approaches training, health, and life. This is an honest conversation about identity, balance, and what really matters if you want to stay fit for the long term.

    5 KEY POINTS

    1. Fitness doesn’t equal health - You can train hard and still be metabolically unhealthy.

    2. Identity can become a trap - When your identity is tied to performance, it’s hard to step back.

    3. More isn’t always better - High training volume doesn’t guarantee better outcomes.

    4. Awareness creates change - It often takes a wake-up call to reassess what you’re doing.

    5. Health is a long-term game - Short-term performance should never come at the expense of longevity.

    3 TAKEAWAYS

    1. Ask better questions - Don’t assume your current approach is working.

    2. Look beneath the surface - Feeling fit isn’t the same as being healthy.

    3. Think long term - Train in a way that supports your future self.

    KILLER QUOTE

    “I was training 15 to 16 hours a week… and still got told I was pre-diabetic.”

    🔗 LINKS & RESOURCES

    Connect with Justin HERE on

    Instagram

    LinkedIn

    Justin's favourite book:

    Be useful - Arnold Schwarzenegger (surprisingly inspiring)

    Justin mentioned getting a full blood panel via an online lab. This is the link:

    https://healf.com/zone

    FREE Download👇👇👇👇👇👇👇👇

    A simple checklist to see if you’re actually on track 3–6 months out.

    Ironman Sanity Checklist

    Want help building durable training?

    Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

    £30 per month.

    CLICK HERE TO START YOUR MISSION

    Connect with me HERE:

    https://linktr.ee/simonward

    You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

    Email: Simon@thetriathloncoach.com

    Sign up for Simon’s weekly newsletter

    Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

    💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
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    1 hr and 10 mins
  • From 20-Year Break to Ironman World Champion – Jane Hansom’s Story

    From 20-Year Break to Ironman World Champion – Jane Hansom’s Story
    Apr 29 2026

    What happens when you step away from sport for nearly 20 years… and then come back?

    In this episode, I’m joined by Jane Hansom, who did exactly that. From a long break after university to running a sub-3 marathon, winning her age group at Kona, and building a successful marketing business alongside her training, Jane’s story is a powerful reminder that it’s never too late to start. We talk about consistency, mindset, coaching, and how the lessons from endurance sport translate directly into business and life.

    5 KEY POINTS

    1. It’s never too late to start - Progress doesn’t depend on your past.

    2. Consistency wins - Show up. Do the work. Repeat.

    3. Coaching is about people - The best coaches adapt to the individual.

    4. Mindset transfers - What works in sport works in life.

    5. Details matter - Small things make a big difference.

    3 TAKEAWAYS

    1. Be clear on your goal - Know exactly what you’re aiming for.

    2. Do the work, then trust it - Confidence comes from preparation.

    3. Find your people - Support makes everything easier.

    KILLER QUOTE

    “There wasn’t a single day in that entire year that I pressed snooze.”

    🔗 LINKS & RESOURCES

    • Nevis to St Kitts Cross Channel Swim - https://www.nevistostkittscrosschannelswim.com/
    • UltraSwim 33.3 (Caribbean Edition) - https://ultraswim333.com/
    • Listen to our recent podcast about the Nevis cross channel swim - https://simonward.podbean.com/e/nevis-to-st-kitts-swim-why-i-finally-decided-to-take-statins/

    FREE Download👇👇👇👇👇👇👇👇

    A simple checklist to see if you’re actually on track 3–6 months out.

    Ironman Sanity Checklist

    Want help building durable training?

    Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

    £30 per month.

    CLICK HERE TO START YOUR MISSION

    Connect with me HERE:

    https://linktr.ee/simonward

    You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

    Email: Simon@thetriathloncoach.com

    Sign up for Simon’s weekly newsletter

    Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

    💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
    Show More Show Less
    1 hr and 15 mins
  • Don't Mess This Up: 5 Decisions That Make or Break Your Ironman

    Don't Mess This Up: 5 Decisions That Make or Break Your Ironman
    Apr 22 2026

    You’re 6–16 weeks out. This is the phase where most Ironman races are shaped. Not on race day, but in the decisions you make right now. It’s not about getting fitter. It’s about getting it right.

    5 Main Points

    1. Stick to the plan - Consistency beats last-minute changes.

    2. Respect fatigue - Recovery is part of the training, not a weakness.

    3. Practise race day - Don’t leave pacing, nutrition and conditions to chance.

    4. Fuel properly - You can’t train hard and under-fuel at the same time.

    5. Arrive fresh - Better to be slightly underdone than overcooked.

    3 Key Takeaways

    • Most Ironman plans fail in the weeks before race day • Durability and consistency matter more than volume • The goal now is to arrive healthy, not fitter

    Killer Quote

    “It’s not about doing more… it’s about getting it right.”

    If you didn’t listen to last weeks podcast

    Racing an Ironman this year? Ask yourself these 5 questions.

    FREE Download👇👇👇👇👇👇👇👇

    A simple checklist to see if you’re actually on track 3–6 months out.

    Ironman Sanity Checklist

    Want help building durable training?

    Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

    £30 per month.

    CLICK HERE TO START YOUR MISSION

    Connect with me HERE:

    https://linktr.ee/simonward

    You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

    Email: Simon@thetriathloncoach.com

    Sign up for Simon’s weekly newsletter

    Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

    💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
    Show More Show Less
    32 mins