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 transitions and protect your sense of self.

A conversation every athlete will face sooner or later.

Resources & Links:

Check out this blog post which explains The Change House model

• Models on managing change (including The Change House). Links in show notes.

Coming up soon: Episodes on fasting, and why so many runners notice a decline in their 50s (and what you can do about it). If you have questions, please share them with us.

Battle Ready reminder: WE DON'T RUST, WE RISE!

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

Check out my Instagram and YouTube channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight.

https://simon-ward.kit.com/battlereadyvanguard

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

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

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 218km gravel ride across Salisbury Plain, discussing how consistency, strength training, and sustainable routines can keep you prepared for big adventures—whether you’ve got three months’ notice or just a week.

What You’ll Learn in This Episode

• The history and logistics of the Bosphorus Swim, including how to qualify and what makes it so different from a normal open-water race.
• Why navigation and currents are just as important as fitness on race day.
• The reality of swimming among thousands of jellyfish—and why they weren’t as scary as expected.
• How Simon’s regular three-times-a-week swim routine (plus strength and mobility) was enough preparation.
• Reflections from a 218km gravel ride: pacing, heat, cramp, and the importance of being “always ready.”
• Why Battle Ready training is less about huge training blocks and more about building a consistent lifestyle.

Get a feel for the event by watching this video Bosphorous Cross Channel swimmers guide

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

Check out my Instagram and YouTube channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight.

https://simon-ward.kit.com/battlereadyvanguard

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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 how to stay consistent — especially when your goals change or life gets in the way.

🧠 Topics Covered

• The difference between intrinsic and extrinsic motivation in endurance sport
• How your “why” changes over time — and why that’s OK
• Coping with the post-race flatness and loss of direction
• The power of habit, routine and process goals
• How injuries, illness, and life stress affect motivation
• Tips for staying active when you're short on time or feeling low
• The role of coaching, journaling, and accountability
• Why motivation isn't always the answer — and what matters more
• Beth’s honest take on racing, training, and getting out in British weather
• Why ageing athletes need to rethink their long-term goals

Key Takeaways

• Motivation will come and go — but habits, routines, and a strong “why” will keep you moving forward.
• You don’t always need a race — you need a rhythm that supports your life.
• Tracking small wins (like consistency streaks or journaling progress) builds real momentum.
• Whether you're aiming for performance or long-term health, staying Battle Ready is about showing up — imperfectly, but persistently.

Listener Poll

Are you Team Intrinsic (like Simon) or Team Extrinsic (like Beth)? Vote on our Instagram stories or drop us a message with your take!

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

Check out my Instagram and YouTube channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight.

https://simon-ward.kit.com/battlereadyvanguard

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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 between sleep quality and mood, recovery, and long-term brain health
• How reducing alcohol and sugar/ultra-processed foods has transformed energy levels
• The importance of strength training for functional fitness and ageing well
• The “next habit” Simon is adding — and Beth’s new challenges

Expect practical tips, relatable stories, and a few laughs along the way (plus some background “input” from Olympia the Labrador).

Check out this photo of Olympia and me doing downward dog yoga pose

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight.

https://simon-ward.kit.com/battlereadyvanguard

Listen to the podcast with Helen Gorman - Unlocking Swim Potential without Extra cost or Effort

Looking for more content from me?

Check out my Instagram and YouTube channels

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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 huge cumulative effect on performance and longevity.

The episode also covers:

• Insights from coaching elite and Masters athletes
• Longevity habits: sleep, hydration, mobility, and strength
• Travel tips for international competitions (especially relevant for those heading to Singapore or Wollongong)
• Why strength training matters more as you age
• Adapting to heat and time zones without derailing performance

Whether you’re a seasoned swimmer, a triathlete, or just want to optimise your training after 50, this chat is packed with practical, zero-cost takeaways to elevate your performance.

Listen now and discover what it really takes to be “talented.”

Discover more from Helen Gorman on the Freestyle Media podcast – click here to listen.

Looking for more content from me?

Check out my Instagram and YouTube channels

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

Want to Stay Battle Ready?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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 love of paddleboarding
• Overcoming injuries: ACL surgery, broken bones, and osteopenia
• Why strength training and flexibility become more important with age
• Her long streak of racing in triathlons (even during COVID!)
• Training habits that keep her fit, healthy and happy
• How she copes with fluctuating motivation – and her plans for future racing

A joyful, energetic, and honest conversation about what it takes to stay battle ready—well into your 60s and beyond.

Refreshingly, Liz doesn’t do social media which is probably how she manages to get so much training done!

She did however share a great book to read.

Till the dust settles - by Pat Young. “A wickedly unnerving thriller”

Looking for more content from me?

Check out my Instagram and YouTube channels

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

Want to Stay Battle Ready?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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 training
• The surprising power of community, confidence, and showing up
• How Pretty Gritty grew from a local swim session to a thriving community, apparel brand, and retreat business
• Why they’ve stuck to their “women only” ethos — and how it’s shaped their success

Resources & Links:

Follow Pretty Gritty on Facebook, Instagram, YouTube (For adventure videos, workouts, marathon training vlog.)

You can also join the community of over 6000 women. At their Facebook group PrettyGrittyWomen

Pretty Gritty have some amazing retreats coming up in September and October with availability. Find out more by visiting their website

As you know we ask all guests to recommend their favourite books:

From Katie - Ultra Processed People by Chris van Tulleken

From Emma - Shoe Dog, a Memoir by the Creator of NIKE by Phil Knight

Looking for more content from me?

Check out my Instagram and YouTube channels

Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

Want to Stay Battle Ready?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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 an athlete back — not push them harder
• Whether Simon ever secretly wants to fire his athletes
• What race Beth should do next (and what she'd never do)
• Could Beth ever beat Simon in a race?
• The dream Beth-designed training camp (spoiler: there’s coffee, horses, and plenty of naps)

Plus… a few surprises, some laughs, and the birth of a new regular feature — Beth’s Awkward Question of the Week.

Looking for more content from me?

Check out my Instagram and YouTube channels

Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).

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

Connect with Us: Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

Want to Stay Battle Ready?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.