This week’s guest is an athlete that I’ve worked with for the last 11 years.  Matt Lawrence and I first met back in 2007 when he asked me to help him improve his Ironman performance.  As time progressed, Matt’s goals changed from improving his time to seeing if he could qualify to race at the Hawaii Ironman World Championships in Kona.  As with most of the triathlon journey’s experienced by athletes, this has been a long road with many ups and downs, dead ends, and u-turns.  As you will learn today, working with an athlete is more than just providing a training programme.  A good relationship is critical, as the trust between coach and athlete is an essential part of optimal performance.  Matt and I cover a lot of subjects including:

 

Dealing with near misses and disappointments

Changing coaches - why different doesn’t necessarily mean better

When life’s problems make triathlon training seem insignificant

Overcoming 2 serious health conditions

Finally committing to the goal

Achieving a state of inner peace 48-hours before a race

What did happen on that day in September?

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

Hey Folks, this year it's the 40th anniversary of the Hawaii Ironman World Championships and it promises to be one hell of a race in both the male and female events.  Our regular forecaster, Tim Heming, is back with his annual Top 10 predictions. Tim does a lot of work in advance of making his picks. It's not just simply picking the big names.  In the conversation he outlines why he selected certain athletes and why others didn’t make his top 10.  Last year he dropped a monumental clanger when he omitted Lionel Sanders from the top 10 only for him to just miss out on the win. There is lots for us to discuss including:

 

Where does he think Sanders will finish this year?

Will any of the GB athletes - The Don, Joe Skipper, Dave McNamee or Will Clarke - make it into the top 10 and do any of them have the capacity to be the first  GB male to win in Kona?

How will Javier Gomez fare on his Kona debut?

Can Patrick Lange do the double or will Keinle fly the German flag again?

Daniela Ryf - can she make it four in a row and emulate Paula Newby Fraser back in 1994?

Will Lucy Charles go one better in 2018?

Why no Top 10 predictions for Suzy Cheetham, Laura Siddall, or Emma Pallant?

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

Today’s guest is not an elite athlete, coach, or even an expert on some part of the athlete training process.  He is, however, an integral part of the triathlon scene in the USA and has been for quite some time, the late 1970’s to be exact.  Bob Babbitt has a rich history in the Ironman scene in the US and especially on the West Coast.

Today’s conversation is like a journey through triathlon time, and Bob has been right at the centre of it for many years. You will hear us chat about: 

Hooking up with MTB legend Ned Overend, before he became a legend

Taking part in one of the very first Ironman events when it still took place in Honolulu

Training for an Ironman in a 15yd pool

How they came up with the original Ironman distances 

Bob’s rudimentary approach to nutrition for his first Ironman

Building multi-million dollar “The Competitor" magazine group with no plan

How riding an out of control horse led to the 'Muddy Buddy’ race series

The Challenged Athletes Foundation 25 years, 23,000 grants, $100million raised

Ironman - 40 years of awards dinners

"Breakfast with Bob” show

TGINR - Thank God I’m Not Racing Party the night before the Ironman World Championships

Triathlon - the equal opportunity abuser

To find out more about Bob Babbitt you can visit his website Babbitville

The Challenged Athletes Foundation

Bob Babbitt on the radio

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

This week I am joined by a man whose methods are currently at the forefront of my mind both from a nutrition and a training standpoint. I have recommended the book Primal Endurance to many people in the last 24 months, and I know of many people who are currently trying out the principles of today’s guest, Dr Phil Maffetone.

This is a long conversation - almost 90 minutes - which means I have given you 200% more than I promised. I know how to deliver value for money!!  Considering that we have never spoken or met, this was a very relaxed conversation and we discuss a range of different subjects. Here are some of the highlights to look out for:

I make a confession to Phil right at the start (2:30)

Why don’t young triathletes ask Mark for his advice about high performance? (4:00)

The off season is called off season for a reason (8:00)

Training + workout + recovery  (10:09)

Coming up with the MAF method (180-age) (12:41)

Glycogen stores are like a retirement fund, try not to use them (24:41)

In an Ironman the bike ride should be at MAF HR (25:45)

If you train at MAF HR you will get faster at the same HR (29:00) 

How to race faster when you train at an intensity below race effort (30:40)

Track workouts, and why they are ‘dumb’ for beginner athletes (36:23)

Why Phil rarely recommends Keto diets unless they have a medical condition (47:39)

No diets - just avoid junk food and sugar (51:24)

Sugar and why having it in small amounts is like heroin in all amounts (53:17)

The “overfat” endurance athlete (58:21)

Inflammation - The link between refined sugars, processed foods and injury (1.02:15)

“Every animal on earth knows how to eat, except humans” (1:03:07)

Simon and Phil put together a 5 step process to starting MAF method training (1:08:38)

Phil agrees to come back for another call. Boom!! (1:27:10) 

Find out more about Phil Maffetone by visiting his website - https://philmaffetone.com/

The MAF Method of Training - https://philmaffetone.com/method/

Dr Maffetone’s bestselling books - https://shop.philmaffetone.com/collections/maf-books

Mark Allen and his success with the MAF method - https://philmaffetone.com/mark-allen-and-dr-phil-maffetone-discuss-the-legendary-ironman-champs-success-with-using-the-maf-method/

Pecandy, Phil’s Fudge and Creamy Avocado recipes available here - https://philmaffetone.com/recipe_category/dessert/

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

Every time I see a triathlon bike I look at the design wonder “what were they thinking” when they came up with this idea?

Have you ever thought that?  Today I get to interview the man who designed the triathlon bike that I’ve been riding all summer, the Quintana Roo PRSix (https://quintanarootri.com/collections/prsix) and the rest of the QR range.  His name is Brad DeVaney and he is the bike design guru at American Bicycle group, who also happen to own Litespeed titanium bikes, my particular favourite road bike of all time.

In today’s conversations Brad talks about:

The dream job for an engineer who loves cycling

Being mentored by Steve Hed and John Cobb

The thought processes behind designing an aero bike

What exactly is SHIFT technology

Why a bike designer must understand bike fit

Disc brakes and why we should all be riding them

Why one 4mm Allen key is enough

When owning a tri bike is like dating a super-model

 

Read what 220 magazine has to say about the PRSix here.  To find out more about the Quintana Roo PRSix click here.

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

This week I have another legend of the British Triathlon scene from the 1980’s.  My guest today is Mike Harris, who was at the top of his game around 1986-1990.  In fact, it was around this time that I started to take part in triathlon events and Mike’s name invariably occupied the top of the results list, especially if the race was based in the north of England.  He was British Triathlon Champion 3 times, and 1987 was his best ever year.

In an era when there were not really any full time triathletes, you could argue that Mike was the real life incarnation of the cartoon character, Alf Tupper - Tough of the Track.

Mike worked full time and yet still managed to complete well over 20 hours of training each week, all the while remaining happily married and bringing up 2 small children.  Even today, at the age of 66, Mike is still competing at local cycle and run events and is able to show many of the youngsters a clean pair of heels.  To this day he maintains his high work ethic, with a training load that would embarrass most endurance athletes half his age (including me, although I’m not half his age).

This is an amazing conversation with an athlete who has been at the top of his game for over 40 years and is still going strong.  I’m sure you will enjoy it just as much as I did.  Listen in as we discuss:

*Mike's first triathlon way back in 1983

*Open water swimming in the North East before wetsuits were introduced to triathlon

*Setting a British Ironman record in 1986

*Mike's daily 4 hour training routine, while working full time

*40 years’ worth of training diaries and why we should all keep one

*Why Mike felt ‘left out’ of the British Triathlon scene

*What the Brownlee’s said about Mike's training when they read his book

*Posting a sub 20 minute time for a Park Run and coming 2nd in the process … at the age of 66

*Why he had to write a book about his athletic career

If you want to find out more about the amazing Mike Harris he has published 2 books, “Sixty Years an Athlete - part 1” and “Sixty Years an Athlete-part 2:  Just filling in the cracks”.  Both are available form Amazon, Waterstones, etc.

You can contact Mike by email  [email protected].

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

If you have ever raced an Ironman then I’m pretty certain that the ONE phrase you wanted to hear as you crossed that finish line was, ‘You are an IRONMAN!”

My guest today is Mike Reilly, the man who came up with that phrase and who is known as “The Voice of Ironman”.  In this conversation not only will Mike share some amazing insights on his role as the man who calls you across the line, on top of that you’ll be able to feel the passion and enthusiasm that he has not only for the sport but also the competitors who clearly make his day.  Please listen and enjoy this conversation as Mike and I chat about:

Mike’s first ever Kona gig in 1989 and how he thought it couldn’t get much better

Why Dave Scott and Mark Allen are responsible for Mike never racing an Ironman

The special phone calls he makes if he misses calling someone’s name at an Ironman

Why announcing is like having a 1-1 conversation with every single athlete

How he maintains his energy from 4am right through to midnight

Why Mike never gives any predictions ahead of races

Getting emotional at the finish line

His 3 simple goals for every single race he announces

To find out more about Mike Reilly, please visit his website at mikereilly.net.

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

In some recent podcasts, I have been reminiscing with guests about the ‘early’ years, way back in the 80’s and 90’s. These conversations proved more popular than I imagined so I have decided to create a parallel podcast series called "Legends of British Triathlon". My guest today was one of the pioneers of the sport in the UK.

 

Since completing his first triathlon, Steve Trew has forged a career based around triathlon - as a journalist writing for triathlon running and cycling magazines, having 2 triathlon fiction books published, coaching and commentating for the BBC. He’s been there, seen it and done it all, and I’m delighted that he could join me today as we chat about a whole range of subjects including: 

The catalyst behind Steve’s first ever triathlon in 1983

How Steve’s swim/run background set him up perfectly for triathlon

What Steve would do differently if he was starting out in triathlon today

Writing the world's first ever triathlon fiction book

Steve’s ground breaking triathlon camps in Malta which ran for 17 years

Commentating for the BBC at the Olympic Games

If you'd like to contact Steve you may email [email protected].  You can find him on Facebook, Steve Trew, or check out details on his Training Camp in Italy via his Facebook page at Annual Personal Best Triathlon Camp, Cesenatico, Italy.

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

This week marks our 52nd podcast, which means that we are almost celebrating our first anniversary!  To mark this special occasion, I have a very special guest today. A lady who will inspire you because of her athletic achievements all the while overcoming a very serious personal challenge.

Gill Fullen came to triathlon late, only completing her first triathlon in 2009. By 2011 she had represented GB at her age group in the world championships and completed her very first Ironman.

Since that time she has won World Championship Gold medals in duathlon at every distance from sprint to long distance. She has also won Gold medals at ITU world middle and long course triathlon, as well as her age group at the world 70.3 championships in 2015. On top of that she has raced at the Hawaii Ironman World Championships twice and this year she will return to the Big Island for a third time.

What makes this year so remarkable is that in 2016 she was diagnosed with breast cancer following a routine mammogram, after which she had a mastectomy and months of chemotherapy.

She completed her treatment just before Christmas 2016 and in July 2017 she won the Outlaw Full triathlon outright, setting a new course record of 9hrs 44 minutes.  Just 3 months later she won her third slot to race in Kona at Ironman Barcelona. Gill is not just a remarkable athlete, she is also an amazing person. Settle down and listen in as we chat about:

 

The not so natural move from karate and dressage into triathlon

Competing at a very high level in dressage

Coping with a cancer diagnosis

How to train for triathlon while undergoing chemotherapy

The similarities between training horses and triathletes

Why most doctors don’t understand the mindset of triathletes

Gill’s advice for anyone who is diagnosed with cancer

The NEW cancerfit.me project which Gill is involved with

 

To read the full article with Gill Fullen in Tri247 https://www.tri247.com/triathlon-features/interviews/gill-fullen-interview-cancer-strikes.  You can also visit CancerFit.me website.  If you want to communicate with Gill Fullen regarding cancer or triathlon please email [email protected] 

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].

This week Simon is answering more of our listener's questions and focussing on subjects that have been very topical on the various social media platforms and always at the forefront of the endurance athlete's mind.

None of us like to get injured or ill, and yet these two major disrupters of training (and of a healthy life) seem to come around far too often. Some see it as a side effect of pushing the boundaries and chasing elusive goals, while others see them as entirely avoidable . . . while still chasing those elusive goals.

In today's episode Simon will:

Define exactly what over-training and under-recovery are

Identify 7 signs of under-recovery

Highlight why you must recognise that ALL stressors are cumulative, and the importance of taking the correct action to minimise stress

Share some simple tips for avoiding under-recovery syndrome

Reveal the 3 key causes of running injuries and how to avoid them

Explain what to do when you feel a niggle while training

Describe how to return to training after a running injury

In the podcast Simon also mentioned 3 other podcasts which you might find useful.  They are:

Simon's chat with the ‘White Witch' Louisa Edmonston about the benefits of a full musculo-skeltal assessment with your bike fit https://simonward.podbean.com/e/simon-ward-and-louisa-edmonston-part-1/

Simon and Louisa continue their conversation chatting about how to strengthen the weaknesses identified during the bike fit https://simonward.podbean.com/e/simon-ward-and-louisa-edmonston-part-2/

Simon speaks with Olympic physio, Alison Rose about how to avoid injuries https://simonward.podbean.com/e/alison-rose-and-simon-ward/

To read more about the 7 warning signs of under-recovery https://www.core3training.com/7-warning-signs-of-under-recovery-and-what-to-do-about-it/

An awesome article about overtraining and under-recovery - http://www.podiumsportsjournal.com/2007/02/15/overtraining-under-recovery/

 

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email [email protected].