In this real-world episode, Beth and I share our 2026 event calendar, from a 50k ultra and a 40k paddle-board race to a 2.4 mile Caribbean swim and a 700km gravel bike ride following one of the Camino trails in Spain. More importantly, we explain how we’re applying lessons from recent podcasts directly into our own training and lifestyle

Different disciplines. Same foundations.

5 Talking Points

3 Takeaways

Quote

“The real story isn’t the events. The foundations are the things that help you win.”

Stay strong. Stay curious. Stay Battle Ready.

Join the SWAT Inner Circle

If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle.

Plans, guidance, monthly coaching calls and direct access to me.

£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: [email protected]

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 [email protected] and you might just hear it on a future episode!

Most athletes only think about heat training two weeks before flying to Kona.

That’s reactive.

Used early in the season, heat training can increase plasma volume, improve heart rate control and build durability before racing even starts.

This episode was recorded last year and I’m re-releasing it now because this is exactly when smart athletes should be using it.

I’m joined by Lindsey Hunt from Precision Fuel & Hydration to break down how it works and how to apply it safely.

In This Episode

• Why heart rate spikes in hot conditions

KEY QUOTE

“Often our ability to lose heat limits performance more than our actual fitness.”

To follow Lindsey or Precision Fuel and hydration please check out the following social media channels

Twitter (personal) -  LindseyHunt_24

Instagram (PF&H) - Precision Fuel & Hydration  

Instagram (personal) - Lindseyh.u.n.t.

Lab page - https://www.precisionhydration.com/lab/ 

Precision Fuel & Hydration Stuff

A recent interesting blog about wearable sweat sensors

A recent blog about how fuelling requirements change at altitude

Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy

Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator

Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/

Cool Videos

Pro Tour cycle team Lotto Destiny use heat training to optimise performance

Heat acclimation and hydration at Marathon des Sables

If you want help applying strategies like this properly, that’s exactly what we build inside the SWAT Inner Circle.

Train smart. Start early. Get ahead of the season.

£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: [email protected]

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 [email protected] and you might just hear it on a future episode!

After three decades in endurance sport, what surprises me most isn’t what’s changed.

It’s what hasn’t.

Training trends come and go. Methods get rebranded. New tools promise breakthroughs.

But the fundamentals that drive performance, health and longevity have barely moved.

In this episode, I explain why most athletes don’t need more information — they need more consistent application of what already works.

In This Episode

Key Takeaways

Quote From This Episode

“You probably don’t need more information. You need more consistency.”

Join the SWAT Inner Circle

If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle.

Plans, guidance, monthly coaching calls and direct access to me.

£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: [email protected]

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 [email protected] and you might just hear it on a future episode!

Beth takes over hosting duties from Santa Barbara and pulls out a list of training and racing principles I wrote about 15 years ago. The catch is I’m not allowed to look at them. So we go through the big ones and I react in real time, seeing which ideas have genuinely stood the test of time, what I’d tweak with today’s experience, and what still matters most for age group athletes who want to perform well, stay healthy, and enjoy the process.

We talk about choosing races that suit you (not your ego), understanding the course early, and setting realistic expectations so you don’t torch yourself chasing a fantasy. We dig into the boring stuff that works: consistency over hero sessions, sensible progression, and training specifically for the event you’ve entered. And we cover race day reality: the perfect race almost never happens, so you’d better have a Plan B and a calm head.

4–5 key bullet points

3 key takeaways

Quote of the episode

“Consistency is the key to success. Make the priority to stay healthy and uninjured.”

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. 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: [email protected]

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 [email protected] and you might just hear it on a future episode!

This episode is not about marginal gains.

It’s about the thing we all quietly assume, until we cannot: being fit does not make you bulletproof.

Nick shares what happened when he suffered a heart attack and cardiac arrest during the GB National Open Water Championships (July 2023), mid-race, in open water. He was resuscitated on site, later underwent a double bypass, and then began the long, patient process of rebuilding his health, fitness, and confidence.

It’s an honest conversation about preparation, prevention, and the responsibility we all carry, not just for our own health, but for the people training around us.

What you’ll learn in this episode

Battle Ready takeaways (5 punchy ones)

One key quote

“Being fit doesn’t make you immune.”

Practical actions to take after listening

Some links from Nick:

Book recommendation- “Motivation is P.E.A.R. shaped” by author and psychologist Simon Hartley.

http://www.yorkshireairambulance.org.uk

http://www.suddencardiacarrestuk.org

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. 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: [email protected]

Sign up for Simon’s weekly newsletter

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

J

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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. You need to train with intent, recover properly, and stop letting the “small” lifestyle habits quietly sabotage the work.

Punchy takeaways

One key quote

“Hoping things are fine is not the same as knowing.”

Practical “pick one lever” challenge

Do not try to do all of this at once. Pick one lever this week:

SWAT Inner Circle

If you want help applying all of this with proper structure, support, and a plan you can trust, the SWAT Inner Circle is the simplest way to stay consistent and stay Battle Ready.

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. 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: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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 recovery is no longer optional, eating enough protein to support muscle and healthspan, and building stability and balance so you move well now and stay upright later. Simple stuff, but it is the simple stuff that most people skip.

Part two will take it on from there with less volume, more smart intensity, alcohol, creatine, broken endurance running, and health checks.

5 key takeaways 

One key sentence from the episode:

Strength Training - “You do not need to be sore for it to be working”.

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. 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: [email protected]

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 [email protected] and you might just hear it on a future episode!

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

Five practical takeaways

Quote to steal

“Think about building your meal out from the protein source rather than the carbohydrate source.”

J

Listener action

Connect with Dr. Jules Strauss:

Resources recommended by Jules

Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. 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: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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

      Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.

Key takeaways

Key quote regarding the RDA numbers

“Those numbers are about survival rather than thriving or optimal performance.”

Listener action

Connect with Dr. Jules Strauss:

Resources recommended by Jules

Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION

Connect with me HERE:

https://linktr.ee/simonward

Including links for - Website, Facebook, podcast, Instagram, YouTube

Check out my Instagram  and YouTube  channel

Website: www.simonward.co.uk

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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

Podcasts

Takeaway

Consistency beats heroics. Stay Battle Ready with sustainable training, solid habits, and a life that still has room for adventures.

See you next week (or next year).

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION

Connect with me HERE:

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

Check out my Instagram  and YouTube  channel

Website: www.simonward.co.uk

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

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

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

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!