Welcome back. Part one was the foundations. This is the practical, straight-talking follow on where we get honest about what actually moves the needle over 50. We cover six actions that help you keep performance climbing while protecting recovery: less volume but better quality, HIIT done sensibly, reducing alcohol, daily creatine, the broken endurance run-walk approach, and regular health checks. The big themes (what this episode is really saying) Over 50, you do not need to train like a hero. ...
Jan 28, 2026•55 min•Ep. 458
This week is part one of a two-parter where Beth and I strip things right back to the foundations that keep you training well, feeling good, and staying properly capable as the years tick on. No gimmicks, no hero sessions, and definitely no “smash yourself then need a week off” nonsense. We cover five core actions that make everything else work: regular strength training that you can actually stick to, doing something that challenges your brain (not just your body), sorting your sleep so recover...
Jan 21, 2026•40 min•Ep. 457
Welcome back, this is part two of our protein mini-series with Dr Jules Strauss. Part two is the no-nonsense version. Less theory, more ‘do this’. Jules and I turn protein into a simple daily system for busy endurance athletes: how to spread it across the day, why breakfast and lunch are where most people miss easy gains, when shakes are actually useful, and what the truth is about that post-session ‘window What we cover What “1.5-2.0 g per kg” looks like in real food Why most people under-do pr...
Jan 14, 2026•50 min•Ep. 456
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades. What we cover The RDA vs ath...
Jan 07, 2026•41 min•Ep. 455
Beth and Simon wrap up 2025 with an honest look at what worked, what didn’t, and what they’re taking into 2026. Beth reflects on Ironman Austria, the post race dip, and how winter darkness can drain motivation (and how a certain guide dog has helped). Simon shares how the Battle Ready philosophy shaped his year, proving you can tackle big adventures without living in massive training volumes. In this episode Beth’s Ironman Austria reflections and post race burnout Why UK winter can crush motivat...
Dec 31, 2025•38 min•Ep. 454
A proper Grumpy Old Coaches Christmas Special with Simon Ward joined by Steve Lumley and Marc Laithwaite, plus Bethany Ward back in the hot seat(and, as ever, dropping a couple of absolute show-stoppers). We kick off with the state of triathlon participation and what Marc is seeing on the ground as an organiser, including the way athletes are now leaving entries later and how that makes it harder to predict numbers. From there we zoom out and compare triathlon to what’s booming elsewhere, especi...
Dec 24, 2025•1 hr•Ep. 453
In part two of my conversation with Harvey Fortis – nutritionist, researcher, and performance specialist working with INEOS Cycling – we move from theory into practical action. Harvey and I dig into the specific foods, habits, and daily choices that nourish the microbiome and help it thrive. We talk about fibre, fermented foods, stress, sleep, pre- and probiotics, the Mediterranean diet, and how simple, consistent choices can transform gut health for athletes and everyday individuals alike. Key ...
Dec 17, 2025•1 hr 11 min•Ep. 452
In the first of a 2 part series, I’m joined by Harvey Fortis, a performance nutritionist and researcher completing his PhD at Liverpool John Moores University, where he studies gut and metabolic responses in endurance athletes. Harvey also works with INEOS Cycling and Total Endurance Nutrition, so he sees first-hand how gut health can make or break performance. We start by laying the foundations of what the gut microbiome actually is, but quickly move into why it matters in everyday life. We exp...
Dec 10, 2025•1 hr 6 min•Ep. 451
“You know what you can get away with in your teens and 20s is a little different than your 30s and 40s. Your body is like a classic car now - you can't get away with not servicing it anymore.” This week on the Be Battle Ready Podcast, I’m joined by Clifford Stephan, the founder of Booze Vacation. Clifford’s work focuses on helping people take intentional breaks from alcohol in order to reboot their sleep, metabolic health, energy, cognitive function, and long term wellbeing. Far from preaching s...
Dec 03, 2025•59 min•Ep. 450
In this episode, running coach Bobby McGee is back to help us understand the revolutionary concept of "broken endurance" - a strategic run-walk approach that challenges everything we think we know about endurance racing. As Bobby said "This is absolutely a performance tool, a performance approach. It is not a concession. You know, when people view it as a concession, then the whole mindset goes... You will perform better utilising this, not only as a training strategy, but very, very definitely ...
Nov 26, 2025•53 min•Ep. 449
In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health. Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helpi...
Nov 19, 2025•47 min•Ep. 448
In part two of the fasting series, Simon and Dr. Jules Strauss dive deep into the different types of fasting protocols available today. From time-restricted eating to extreme approaches with catchy names, they explore what the science actually supports versus what's simply clever marketing designed to sell products. Jules walks through the continuum of fasting approaches and importantly discusses who should avoid fasting altogether, drawing on her expertise in female-specific nutrition and eatin...
Nov 12, 2025•42 min•Ep. 447
In this first episode of our three-part fasting series, Simon Ward welcomes Dr. Jules Strauss to explore the evolutionary science behind fasting and what actually happens in our bodies when we restrict food intake. While fasting has become a popular topic on social media, Jules brings her decade of research in exercise metabolism to separate the science from the hype. Together, they unpack how our hunter-gatherer ancestors evolved to handle periods without food, the hour-by-hour changes that occ...
Nov 05, 2025•41 min•Ep. 446
In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well. Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly va...
Oct 29, 2025•39 min•Ep. 445
The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause. From proprioception and fast-twitch muscle loss to hormonal chaos and identity questions, this episode tackles the real challenges facing athletes over 50 - and more impo...
Oct 22, 2025•1 hr 6 min•Ep. 444
Your brain is your most valuable asset - yet most athletes spend more time maintaining their bikes than protecting their cognitive health. In this episode, Simon sits down with neuroscientist Dr. Tommy Wood to explore how endurance athletes can future-proof their brains and maintain sharp cognitive function well into their later years. Dr. Wood, who has also worked with professional athletes in multiple sports including several Olympians and world champions and is releasing his book "The Stimula...
Oct 15, 2025•1 hr 4 min•Ep. 443
Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails. In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready : the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough. Together, they unpack how both men...
Oct 08, 2025•1 hr 23 min•Ep. 442
In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened. Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how t...
Oct 01, 2025•1 hr 13 min•Ep. 441
In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions. If part one painted the picture of why running performance declines after 50, today is all about how to fight back . From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running...
Sep 24, 2025•1 hr 2 min•Ep. 440
In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age. This isn't just anecdotal - it's a well-documented phenomenon that affects both male and female endurance athletes. The trio dive deep into the physiological, neurological, a...
Sep 17, 2025•45 min•Ep. 439
What happens when your body changes the rules halfway through your biggest athletic goal? Lucy Hurn found out when perimenopause hit during her 8-year quest to qualify for Kona. In this raw and practical episode, Lucy shares her journey from struggling with fatigue, irregular recovery, and changing physiology to finally earning her spot at the Ironman World Championships. This isn't just about getting faster — it's about adapting, listening to your body, and redefining what success looks like. K...
Sep 10, 2025•1 hr 24 min•Ep. 438
Most of us define ourselves by the training plan, the race on the horizon, the number pinned to our chest. But what happens when that’s gone — through injury, retirement, or just life getting in the way? In this episode, Simon and Beth dig into the messy subject of identity in sport : Are you still an athlete without an event to aim for? Is identity shaped by how we see ourselves, or how others see us? Why it’s vital to build interests beyond swim, bike, run. Practical ways to navigate transitio...
Sep 03, 2025•36 min•Ep. 437
In this week’s episode, Simon and Beth broadcast from Istanbul, fresh from Simon’s attempt at the iconic Bosphorus Cross-Continental Swim. Covering 6.5km from Asia to Europe, this unique race combines history, strategy, and a little bit of chaos. Beth puts Simon in the hot seat to find out what the experience was like, what really happened with the current, and how his Battle Ready approach allowed him to take it on without changing his regular training. They also look back at Simon’s recent 218...
Aug 27, 2025•41 min•Ep. 436
In this episode, Simon and Beth explore one of the most common (and misunderstood) challenges in long-term endurance training: motivation. Why do some people train consistently, even without a race on the calendar, while others need the pressure of an event to get out the door? Is one approach better than the other? And how does motivation evolve as we age? With Beth firmly on Team Extrinsic and Simon on Team Intrinsic , this episode dives into a light-hearted but deeply useful discussion around...
Aug 20, 2025•46 min•Ep. 435
In this week’s High Performance Human podcast, I’m joined once again by my “exotic-accented” co-host Beth to share the five habits that have made the biggest difference to my health, performance, and longevity over the past decade. From recovering after a serious bike crash to fostering a very enthusiastic guide dog puppy, Simon and Beth dive into how small, consistent changes can have a huge long-term impact. You’ll hear: Why daily mobility work became non-negotiable after injury The link betwe...
Aug 13, 2025•53 min•Ep. 434
This week’s episode flips the script on talent. Helen Gorman welcomes Simon Ward to discuss the overlooked factors that separate good athletes from great ones—none of which require natural ability. Drawing from decades of experience, including his work with the Brownlee brothers, Simon shares key traits like consistency, coachability, and a strong work ethic. The conversation unpacks how subtle behaviours—like showing up on time, maintaining a positive attitude, and preparing well—can have a hug...
Aug 06, 2025•50 min•Ep. 433
In this episode, Simon chats with long-time triathlete and inspiring age-grouper Liz Dunlop. With a triathlon career spanning over three decades, Liz shares how she maintains her motivation, copes with injuries, and balances lifestyle with performance. Now approaching her 70s, Liz continues to train, race, and inspire, proving that age is no barrier to athletic ambition. We discuss: How Liz first got into triathlon in 1990 – and won her debut race Her Scottish roots, sunny winters in Cyprus, and...
Jul 30, 2025•1 hr 21 min•Ep. 432
In this episode, I chat with Emma Stoney and Katie Gill — athletes, coaches, and the driving force behind Pretty Gritty , a Yorkshire-based community for female triathletes. We explore how they created a supportive space for women in sport, the unique challenges facing female athletes, and how they balance family, coaching, and business. We discuss: How an ankle injury sparked new reflections on risk, adventure, and storytelling Why many women feel conflicted about long-distance triathlon traini...
Jul 23, 2025•1 hr 5 min•Ep. 431
We’re flipping the script! In this special episode of the High Performance Human Podcast, Simon hands over the reins to co-host (and wife) Beth, who takes her first turn in the host's chair — and puts Simon firmly in the hot seat. With zero preparation and no idea what’s coming, Simon fields Beth’s awkward, cheeky, and insightful questions. They dive into: What it’s really like coaching your spouse The challenge of balancing coach/athlete dynamics with a relationship When a coach needs to hold a...
Jul 16, 2025•34 min•Ep. 430
This week I'm joined by swim coach and author Paul Eaglestone, whose new book Freespeed offers a simple but powerful approach to improving front crawl technique — especially for triathletes. Paul shares insights from a lifetime in swimming, including his early coaching work with Olympic triathlon champion Alex Yee, and why he believes most triathletes can find "free speed" in the water through better technique, not harder work. From hydrodynamics and stroke mechanics to the role of kicking, turn...
Jul 09, 2025•1 hr 30 min•Ep. 429
