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Simon Ward The Triathlon Coach

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Simon Ward on How to Avoid Over-Training, Under-Recovery, and Getting Injured

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 . . ....


Simon Ward and Simon Blackburn

This week’s SWATcast guest is another of Simon’s triathlon buddies from the 80’s. You may not have heard of him but Simon Blackburn has been involved in some pretty significant triathlon history in the UK, and recently he has embarked on another ground breaking venture which is sure to have an impact on the future delivery of triathlon events in Great Britain and beyond. Simon and Simon start off by reminiscing about the good old days of triathlon and some of the great names that they both...


Simon Ward and Jack Maitland

This week I am speaking with another guest who is firmly rooted in the history of British Triathlon. Jack Maitland has been involved in endurance sport for over 40 years from a junior competitor to an elite athlete and then onto an elite coach. This conversation takes us on a journey of one man’s life and the impact he has had on the sport of triathlon including: To co [...]


Simon Ward and Iain Hamilton

In this week’s podcast and ahead of this weekend Outlaw Full I managed to grab a precious few minutes with the Outlaw race director and One Step Beyond owner, Iain Hamilton. Iain is part of the DNA of UK triathlon with his involvement in the sport stretching right back to the late 1980’s when he raced as a junior. In this chat we cover a wide range of subjects such as: Reminiscing about the very beginnings of triathlon in the UKIain’s involvement with one of the very first UK triathlon...


Simon Ward and Tim Heming

Our roving triathlon reporter is back this week as Simon chats with Tim Heming about what’s been happening in the triathlon world recently. In this week’s conversation Simon and Tim chat about: If you have any subjects that you’d like Tim or I to discuss in our next chat, please post them on the Facebook page, simon.ward1. For more information please go to


Simon Ward Answers Nutrition Questions

In this episode of TheTriathlonCoach SWATcast, your host Simon Ward answers more listener questions. This week the discussion is centred around nutrition, a topic that promotes even more chatter than swimming. Nutrition is recognised by most triathletes as being an important part of their performance and yet it remains an under utilised ‘training tool’. In this show Simon covers a whole range of topics including: The critical importance of planning and preparation for your everyday...


Simon Ward and Dave Schell

TrainingPeaks is the premier online training diary in the world, and it’s the one I have chosen to use for the last 10 years both for my own personal training calendar and analysis, and also for those athletes that I work with. Currently I have over 500 people signed up to TrainingPeaks who are linked with me. If used properly, this platform can be used to analyse and then prepare a much more accurate training programme whether you are an athlete or a coach. That’s why it gives me great...


Simon Ward and Sam Dickinson

Following on from the huge triathlon success of the Brownlee brothers, there is a new wave of triathletes eager to continue flying the flag for British Triathlon. Many of them are based at the High Performance Centre in Leeds including today’s guest, Sam Dickinson. At 20 years old Sam is one of the brightest prospects in the UK, and a member of the World Class Performance Pathway group. In today’s podcast we talk about: To find out more about Sam Dickinson find him on Instagram at...


Simon Ward and Karl Alexander

Karl Alexander is one of the UK’s top age group triathletes. He is a 2-time winner of Outlaw Half and is also a brand ambassador for the very popular Erdinger Triathlon Team. If you have ever raced any of the Outlaw events, or an event supported by Erdinger, then it’s likely that Karl will have served you with a post race recovery Erdinger. In this episode we discuss: You can follow Karl on Instagram at Karl.alexander1, or on Twitter @karlralexander. Karl doesn’t have his own website but...


Simon Ward and Josh Sprague

I love the idea that you can turn a hobby into a business. Why wouldn’t I? It’s exactly what I have done! My guest today has done similar, turning his hobby for adventure racing and mountain biking into a business called Orange Mud. It’s not your typical triathlon podcast, but if you’ve ever wanted to turn your hobby into a business this is a podcast you must listen to. Oh, and Josh is a real fun guy as well. Josh Sprague founded the company in 2012 making hydration packs that he could...


Simon Ward and Kit Walker (bonus)

Kit Walker - BONUS edition I recently interviewed Kit Walker about his life as a professional triathlete. During that interview I completely failed to ask Kit about his first professional victory at Outlaw in 2016, and his repeat victory in 2017 when he set a course record. It’s a much shorter episode than normal as we only focus on these two races and we talk about: To find out more about Kit Walker you can follow him on Twitter @kit_walker_tri, on Instagram at kit_walker_tri, Facebook...


Simon Ward and Amy Kilpin

Have you ever tried to get sponsorship to help your triathlon participation? Maybe you qualified for a GB age group place and tried to get help from some local companies to ease your financial burden? If you have, then today’s guest will have some familiar stories for you. Amy Kilpin calls herself an average age group triathlete and yet she has managed to gather together a group of very impressive sponsors (which you can see if you visit her web page here….. In...


Simon Ward and Kit Walker

In today’s episode, Simon interviews professional triathlete and reigning Outlaw triathlon champion Kit Walker. Although he races as a Pro, Kit also has a part time job as well as a young family. In this conversation he candidly discusses the reality of life as a professional triathlete and how that differs massively from the lifestyle that most age group athletes think of. We discuss: To find out more about Kit Walker you can follow him on T [...]


Simon Ward and Gerry Rodrigues

How to be “Race Ready” with Gerry Rodrigues. This week’s guest is from a place where open water swimming is an absolute pleasure, the beaches of Santa Monica, California. In fact his swim squad is named after the lifeguard tower where the swimmers meet, Tower 26. His name is Gerry Rodrigues and certainly on the West Coast of America he has an awesome reputation for the work he has done and still does with both novice and elite swimmers. Our first call was hampered by technical issues so...


Simon Ward Answers New Member Questions

In a change to the regular format, there is no guest this week. Instead, Simon answers a selection of questions submitted by The Triathlon Coach Cafe members. This week’s topics are based on the ever popular subject of how to train for triathlon. For the next 45 minutes listen in while Simon provides answers to the following questions and more.


Simon Ward and Tom Hughes on race nutrition

Dr. Tom Hughes is back to discuss some of the practicalities around nutrition leading up to and during your races. In today’s conversation we discuss the difference between low carb and lower carb. In particular we try to outline the ideal nutrition strategy for race week and race day for athletes who habitually consume lower than average levels of carbohydrate including:


Simon Ward and Dan Plews on HRV

Dan Plews - More on Heart Rate Variability Yorkshireman Dr. Dan Plews is one of the world’s top exercise physiologists, and researcher at Auckland University. He is also a leading expert on the subject of Heart Rate Variability having written at least 8 papers on the subject. ( He has spent the last few years advising the Kiwi Olympic Gold medalist rowers. On top of that, he currently advises 3 of the world’s top Ironman distance...


Simon Ward and Matt Bottrill episode 2

Matt Bottrill is back for part 2 as we discuss some of the aspects of training you might want to consider in order to get your best performance in the bike section of your triathlon. In this episode we will reveal: To book a session with Matt Bottrill or receive his weekly newsletter please visit You can also follow Matt on Twitter @BottrillMatthew. For more information please go to


Simon Ward and Matt Bottrill part 1

Matt Bottrill part 1 of 2 - Bike aerodynamics Matt Bottrill is currently one of the hottest cycle coaches around, working with some of our best known long distance triathletes including Lucy Charles, Tim Don, Suzie Cheetham, Rachel Joyce and Will Clarke. During this conversation Matt and Simon discuss the crucial role of aerodynamics in helping you to achieve your best bike performance. You will discover: To book a session with Matt Bottrill or receive his weekly newsletter please visit...


Simon Ward and Tim Heming on Commonwealth Games

This week our roving triathlon reporter Tim Heming is back as he and Simon discuss triathlon events at the Commonwealth Games last week. In particular they chat about what lessons you can learn from the performances on the Gold Coast including: For more information please go to [...]