Episodios

  • How to successfully combine plant based nutrition and running with Coach Claire Bartholic

    How to successfully combine plant based nutrition and running with Coach Claire Bartholic
    Aug 14 2024

    In last week’s podcast about recovery, our guest Natalie Brown told us that there were 3 key elements to good recovery - sleep, nutrition and stress management.

    One area which many athletes (and non-athletes) are keen to explore is a plant based diet. There is certainly plenty of anecdotal evidence about how it can improve health and performance. In his book, Eat and Run, Scott Jurek attributes a change to plant based eating as being instrumental to his success in the ultra running world.

    What better way to find out about how to combine running with a plant based diet than talk to someone who advocates just that?

    Coach Claire Bartholic has helped hundreds of runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

    She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

    As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

    She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.

    Conversation topics include:

    • Plant based vs vegan vs vegetarian diets
    • How to successfully switch to a plant based diet
    • Plant based eating and weight loss for runners
    • Strength training for runners and why it’s almost impossible to gain weight
    • Plyometrics, HIT and Z2 training

    To find out more about Coach Claire please visit the following channels:

    Website:The Planted Runner

    Author of The Planted Runner: Running Your Best with Plant-Based Nutrition

    Host of the top-rated Planted Runner Podcast

    Instagram: @theplantedrunner

    Email: claire@theplantedrunner.com

    Some other resources you might like to check out:

    'Forks over knives’ documentary which inspired Claire to try a plant based diet

    Claire talked about a plyometrics video on her YouTube channel

    The Planted Runner Podcast: 5 ways strides can transform your running

    **To get a free copy of my personal daily mobility routine, please click HERE**

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 17 m
  • The best ways to recover from training and racing * Dr Natalie Brown

    The best ways to recover from training and racing * Dr Natalie Brown
    Aug 7 2024
    Building fitness in the long term is quite a simple equation. You workout, and then you recover. If you get the balance of these two right, you should see a steady upward progress over time. Most folks I know and work with are pretty good at the training part, but maybe they could do better on the recovery side. I don’t know about you, but over the years I’ve come to appreciate the recovery part a lot more! Fortunately, my guest today is an expert in recovery. Dr Natalie Brown (who you may remember from her podcast with me on menopause a few months ago) has done an awful lot of research on this topic. Throughout Natalie’s career working in elite sport, recovery has been a primary focus to optimise performance. Since completing her PhD, Natalie has continued to implement recovery strategies in practice, alongside lecturing at Swansea University on this topic. Natalie’s approach to recovery is underpinned by understanding what you are recovering from and ensuring fundamentals of sleep, nutrition and stress reduction are in place when approaching recovery in sport.
    • How long does it take to recover from an Ironman? It depends! (1:55)
    • If you truly believe a recovery process works then it probably does for you (27.35)
    • You don't need wearables to monitor your recovery (35:14)
    • Why you might feel like you are getting a cold when tapering for an event (39:32)
    • How to make sure you don't get ill after a big event (46:39)
    • There's no evidence that recovery is slower in older athletes (58:00)
    • Menopause DOES impact the ability to recover (1:01:50)
    • The 3 TOP ways to recover, and they are all FREE (1:05:58)
    To find out more about Natalie Brown and her work please visit these channels: Instagram Optimal.Period Website www.optimalperiod.com, You can find some other great resources using the following links: Podcasts The Female Athlete, For continued education please check out Menstrual cycle online coaching modules: UK Coaching resources I also asked Natalie to recommend a book. This is her choice: Good for a Girl Lauren Fleshman

    **To get a free copy of my personal daily mobility routine, please click HERE**

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 10 m
  • From smoker and drinker to ultra-runner and Ironman * Jason Dunn

    From smoker and drinker to ultra-runner and Ironman * Jason Dunn
    Jul 31 2024
    Regular listeners will have heard me talking about turning 60 in February of this year, and how it has sharpened my mind and prompted me to adjust my focus around training and life habits. I’ve also become a lot more curious about how others are tackling life post-60. Are they just waiting for the inevitable, or are they being proactive and doing everything they can to continue living life to the full? Today's guest, Jason Dunn, is doing the latter. His book Unlimited: The art of being Limitless tells the story of making a huge decision when he turned away from his boyhood dream of becoming a professional football player in England and, at 17, moved to Australia. There he started to build his new life and succumbed to cigarettes and alcohol, and often chose the easier road. For two decades, he carried the weight of "I could have", until, at 34, he made a radical shift. Despite never having learned to swim or ride a bicycle, he resolved to qualify for the Hawaii Ironman World Championships. One simple choice to take the tougher road and face life's fears set in motion the pathway to being unlimited. Along the way, his path was littered with adversity, life-threatening accidents, and heartbreaking failures. During the conversation we chat about: Overcoming self-doubt and achieving success through consistent effort and mindset (06:01)Face to face with a 6 foot Monitor Lizard during a run (37:10)Maintaining perspective when things don't go to plan (23:59)Building resilience (31:56)From a non swimmer with a fear of water to Ironman Hawaii with a 2.4 mile open water swim (47:43)The 4 second rule for decision making (1:01:50)The 90 day high performance plan (1:09:05)The importance of nutrition and movement for health, recovery and longevity (1:23:40) To follow Jason, please visit the following channels: Website: GrowAdviserCapability.com YouTube channel - Jason Dunn - YouTube LinkedIn - Jason Dunn Facebook - Jason Dunn To purchase a copy of Jason’s book please click here: Unlimited: The art of being Limitless Other books Jason's read for inspiration: 'One man: 20 million steps' by Pat Farmer 'Rise of the Ultrarunners: A journey to the edge of human endurance' by Andharanand Finn Any super fit over-60’s might like this Facebook group which Jason recommends. If you want to build a Dave Goggins like mindset, Jason suggests you check out this Facebook group. **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 55 m
  • Paris Olympics 2024 - GB Triathlon team member Sam Dickinson

    Paris Olympics 2024 - GB Triathlon team member Sam Dickinson
    Jul 24 2024

    The Paris Olympics start this week, and I have clear memories dating back to the first one I can remember: Munich 1972.

    Every 4 years we witness amazing performances and emotional moments. Hopefully, 2024 in Paris will be the same. For our podcast guest this week it will be a magical moment, when he steps onto the pontoon for the Men's Individual Triathlon next week. Sam Dickinson is a professional triathlete based in Leeds, and he is one of 5 who have been selected for the GB Olympic triathlon team for the Paris Olympics. He will race in the men's individual event as well as the team relay over the next 2 weeks. It’s a great pleasure to welcome Sam back as he was a guest on this show 6 years ago, almost to the day. If you are interested in listening to the 18 year old Sam, you can listen using the above link. Back then, Sam had just arrived in Leeds to start his journey as a full time triathlete at the Leeds Performance Centre. And since then, Sam has slowly and patiently built his fitness and learned his race craft in the various levels leading to World Triathlon series and the Olympics. This journey has not been without its challenges of injury, illness, and disappointment. But as you will hear from Sam, each of these experiences have been valuable lessons which have helped him to build resilience, and ultimately to achieve what for many athletes is a lifetime goal: To represent their country at the Olympic Games. To find out more about Sam please visit his Instagram Channel samdickotri. This is the first podcast we recorded back in 2018. Sam’s favourite book is Atomic Habits by James Clear - a book which I can highly recommend as well. Sam says it's “a great book about moulding your environment to help you reach desired outcomes." Clearly it has had a huge influence on Sam’s career so far! For chilling out, Sam likes to listen to 'The Rest is Politics' podcast.

    **To get a free copy of my personal daily mobility routine, please click HERE**

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    51 m
  • Winning by learning to race smart! - T100 powerhouse Kyle Smith

    Winning by learning to race smart! - T100 powerhouse Kyle Smith
    Jul 17 2024
    On the podcast this week, we have Kyle Smith! Kyle is a professional triathlete from New Zealand. Raised in Blackburn, UK on a diet of motocross and modern pentathlon, he moved to Taupo in his youth, found triathlon and set about becoming one of the best in the world. He is often first off the bike with blistering swim and bike splits, and this year he's been backing that up with solid run performances. As you’ll hear, he prefers the middle distance events such as T100 and 70.3, but he's found success at every level from World Triathlon short course racing, to off-road XTERRA. After 2 frustrating years dogged by illness, Kyle has been showing his true potential in 2024. After winning the PTO Championship race in Samorin, he was beaten by the width of a running vest at the T100 event in San Francisco. He’s currently 4th in the T100 rankings and is focussing on the World 70.3 championships in his home town of Taupo, NZ later this year. Conversation topics include:
    • Why no one remembers the guy with the fastest bike split
    • Building resilience through injury and illness
    • Winning by learning to race smart
    • Girona vs St Moritz - which is the best training location?
    • The balance between technology and human instinct in training and racing
    • Disrupted training plans and adapting to imperfect situations
    • 70.3 Taupo - an opportunity to race the world championships in your home town
    To find out more about Kyle Smith, please check out the following: Instagram - kylesmithnzl YouTube - Kyle Smith Kyle loves the following book: Legacy: What the All Blacks can teach us about the business of life By James Kerr

    **To get a free copy of my personal daily mobility routine, please click HERE**

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 22 m
  • Strength training & triathlon - Is HYROX the answer?

    Strength training & triathlon - Is HYROX the answer?
    Jul 10 2024
    If you struggle to find a reason to insert regular strength work into your training plan, maybe the motivation from entering a HYROX event will help. HYROX is a relative newcomer to the mix of indoor events combining strength and endurance. At first glance you might think it’s similar to CrossFit, but actually it's quite different. To help you and me to understand what HYROX is all about, I have 2 guests to help. Andy Sloan is a 39 year old former triathlete who competed twice at the IM World Champs in Hawaii, and he's recently started racing in HYROX events in the Pro division and regularly finishing in the top 10 at international events. Mel Varvel is a 53 year old female former triathlete who took part in her first HYROX event at the end of 2023. She competed in the doubles category with her racing partner Ron, and is currently preparing for her first solo event in London later this year. Mel is also a staff member for our nutrition/hydration partners at Precision Fuel and Hydration. Mel and Andy give us a full run down about HYROX so that you’ll have all you need to decide whether to try your hand in that world. Topics covered include: Background on their respective triathlon historyAn outline of a HYROX event and the various disciplines, and how it differs from CrossfitWhether it's possible to combine training for HYROX and triathlon at the same timeA normal training week for HYROX preparationDo you need to join a HYROX gym? To find out more about Mel and Andy, please use the following social media channels: Mel Varvel (most of Mel’s links are for Precision Fuel and Hydration) Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ YouTube: https://www.youtube.com/c/PrecisionHydration Online Fuel & Hydration Planner: https://www.precisionhydration.com/planner/ Please remember that as a podcast listener you can get 15% discount off your first order (and 15% off ALL orders if you join my SWAT Inner Circle). Contact me directly to get the code. Mel’s book recommendation is Good for a Girl: My life running in a man’s world by Lauren Fleshman. Andy Sloan Instagram @Andy.nca If you want to take a deep dive into the HYROX world you might like this podcast, RoxLyfe. Andy’s favourite book is Can’t Hurt Me by David Goggins. To learn more about HYROX or to enter an event, click HERE. You can also watch these videos to find out more about the events: Race format Hyrox for beginners Burpee Broad Jumps Wall Ball Farmers Walk Hyrox partner gyms Hyrox time race calculator And a couple of specific links to HYROX case studies featuring Mel and Andy! https://www.precisionhydration.com/athletes/case-studies/other/andy-sloan/26-11-2023/ https://www.precisionhydration.com/athletes/case-studies/other/mel-varvel/26-11-2023/ **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 26 m
  • "It’s not anxiety, I’m adrenalised" - Dealing with motivation, self doubt and anxiety around big events with Dr Josie Perry

    "It’s not anxiety, I’m adrenalised" - Dealing with motivation, self doubt and anxiety around big events with Dr Josie Perry
    Jul 3 2024
    When you're getting close to the day of your big event it’s natural to feel some nerves and even a little anxiety. It happens to everyone, even the very top performers. In fact, if you felt no anxiety or nerves at all, that would probably be a bad thing. It’s one thing to feel a little anxious, but to get to the point where you feel unable to make a decision or you're so uptight that it has a negative influence on your event, that's another matter altogether. Today we have sports psychologist Dr. Josie Perry back on the show. Josie is keen triathlete and a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP), and a published author with 6 books to her name. She is going to help us with some really practical advice on some of the mental challenges that athletes have, leading up to, during, and after their main events. As a triathlete, she has personal experience of some of the topics we chat about today, including:

    • How to stay motivated during training
    • Self doubts prior to the race
    • What you can do to avoid crumbling, when your plan is disrupted by injury/illness/life events
    • How to stay focussed on race morning
    • Avoiding distraction during boring parts of your event
    • How to ignore the voices in your head telling you to walk or quit during the hard parts of your event
    • How to celebrate your achievements post race rather than assigning a good performance to luck
    To find out more about Dr Perry please use the following channels: Website: performanceinmind.co.uk X = @Josephine Perry Insta: josephineperry76 Josie has written 6 books, and you can find links to them all HERE. In the podcast Josie also mentioned this book: 71/2 lessons about the brain by Lisa Feldman Barrett

    **To get a free copy of my personal daily mobility routine, please click HERE**

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    51 m
  • BBC pundit, former professional triathlete, and Legend of British Triathlon * Annie Emmerson

    BBC pundit, former professional triathlete, and Legend of British Triathlon * Annie Emmerson
    Jun 26 2024
    The first triathlon in the UK was 1983. I did my first event in 1987 and while the sport continued to grow for the next 15 years it didn't really take off until the start of the Brownlee era from 2008. Having said that, there are a significant number of folks who I consider the legends - the Triathletes, coaches, and administrators who were instrumental in building the foundations of British triathlon. Since I started the podcast in 2017 I have spoken with many of these legends. Great coaches like Steve Trew and some of the top athletes from the 90’s and 2000’s like Jodie Swallow, Sarah Springman, Robin Brew, and Richard Hobson to name a few. Today's guest is another Legend of British Triathlon, Annie Emmerson, whose name you might recognise from her work with the BBC at triathlon events. We recently worked at Blenheim Triathlon and we started talking about her career in multi-sport from racing to broadcasting. In today's show we chat about:

    • How triathlon saved Annie from a life of wine bars and partying
    • Some characters from the good ol' days.
    • Why racing as a pro isn’t quite as glamorous as you think
    • Female participation in triathlon
    • Who we think should be selected for the Team GB Olympic Triathlon team.
    To find out more about Annie please check out her Instagram page If you really want inspiration, follow David Smith MBE and listen to this podcast. Facing death taught me how to truly live with David Smith MBE (E215) Annie also recommended the following books: Stolen Focus by Johann Hari - why you can’t pay attention and how to think deeply again The Secret Race by Tyler Hamilton - inside the hidden world of the TdF: Doping, Cover ups, winning at all costs

    To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

    Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

    Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.

    If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!

    Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
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    1 h y 19 m