The High Performance Human
I'm Simon Ward, Health, Wellness and Performance Coach. This newsletter is for athletes in their late 50s and beyond — the ones who aren't slowing down, but training smarter. Whether you're chasing finish lines or just want to keep doing the sports you love for years to come, we'll explore the best strategies for performance, recovery, longevity, and living well for longer.
BeBattleReady - If I Had To Do 1 More Ironman Race
If I Had To Do 1 More Ironman Race My last Ironman was Kona in 2017. It was my number one bucket-list goal and the whole reason I got started in triathlon over 30 years earlier. Since then, I’ve pretty much retired from Ironman racing. In fact, I haven’t done a triathlon of any kind since that day. Recently, I’ve found myself reflecting on all the things I got right, the many things I got wrong, and how differently I’d approach things if I had to do another one. Never say never, right? So, in...
BeBattleReady - 5 Race Day Mistakes That Ruined My Ironman (and How You Can Avoid Them)
5 Race Day Mistakes That Ruined My Ironman (and How You Can Avoid Them) Race Day Execution Mistakes: Lessons from 19 Iron-Distance Battles Between 1995 and 2017, I toed the line at 19 Iron-distance races. Nineteen times I stood on that start line, nerves jangling, wetsuit zipped, heart pounding. Nineteen times I swore I’d learned from the last one, and nineteen times I discovered that Ironman has a way of humbling even the best-prepared athlete. Last week, I shared some of the training...
BeBattleReady - Bad Break? Not Really. What a Busted Collarbone Taught Me from 22 Years of Racing
Bad Break? Not Really. What a Busted Collarbone Taught Me from 22 Years of Racing Sometimes it takes a crash to see clearly. Here's how one broken bone revealed the training truths I wish I'd known from day one. The Moment Everything Made Sense I was lying on the tarmac, collarbone clearly broken, wondering how a simple bike crash would affect my training. What I didn't expect was that this injury would finally solve a mystery that had plagued me for over a decade. For years, I'd been...
BeBattleReady -Part 2: How to Run Stronger After 50: 4 Key Solutions
Part 2: How to Run Stronger After 50: 4 Key Solutions In last week’s article, we explored why running slows down more sharply than swimming or cycling after 50. Neurological changes, muscle fibre loss, and persistent training myths all play a part. But decline isn’t inevitable. In this follow-up, run coach Bobby McGee and strength expert Matt Pendola share the key solutions that can help you rebuild speed, power, and resilience - so you can keep running well into your 50s, 60s, and beyond. 1....
BeBattleReady - Part 1: Why Running Slows Down More Than Swimming or Cycling After 50
Part 1: Why Running Slows Down More Than Swimming or Cycling After 50 For many athletes over 50, swimming and cycling performances hold steady — yet running times slide backwards, sometimes dramatically. Why does this happen? And why does it feel harder to arrest the decline despite training just as consistently?In this article, based on my recent podcast conversation with world-renowned run coach Bobby McGee and strength specialist Matt Pendola, we uncover the physiological, neurological,...
Wardy Wisdom - Part 2: Bodyweight Strength Training for Over-50s
Part 2: Bodyweight Strength Training for Over-50s Simple, joint-friendly exercises you can do anywhere to build lasting strength. Why Bodyweight Training Works After 50 If Part 1 gave you the framework, this is where we put it into action. The best place to start is with your own bodyweight. No kit. No excuses. Just you, the floor, and gravity. For over-50s, bodyweight training is ideal: it’s accessible, gentle on the joints, and builds strength in the same patterns you use in daily life....
Wardy Wisdom - The Season Debrief: Lessons from 2025
The Season Debrief: Lessons from 2025 This article is the first in a series on building your Battle Ready foundation for 2026. Before you can build for the future, you need to learn from the past. The temptation at the end of a season is to rush ahead, set bold goals for 2026, and dive straight into training. But if you skip reflection, you miss the opportunity to learn from what worked — and what didn’t. Honest review is the first step to becoming Battle Ready. Why Reflection Matters Race...
Wardy Wisdom - Part 4: Nutrition & Lifestyle for Muscle Growth After 50
Part 4:Nutrition & Lifestyle for Muscle Growth After 50 Lock in your training gains with fuel, recovery, and daily habits that keep you strong for life. Why This Matters If Parts 1–3 gave you the training blueprint, this final chapter is about making sure those efforts actually count. Training creates the stimulus for muscle growth — but it’s nutrition, sleep, and recovery that turn that stimulus into results. Part 1: Discover how often to train, which movements matter most, and how to avoid...
Wardy Wisdom - Part 3: Kettlebell Training for Over-50s
Part 3: Kettlebell Training for Over-50s One tool, endless possibilities for strength, mobility, and resilience. Why Kettlebells? If Part 2 showed you the power of bodyweight, the next step is adding resistance. And if I had to choose just one tool, the kettlebell would be it. Compact, versatile, and joint-friendly, kettlebells train strength, endurance, and mobility all at once. For over-50s, that’s a game-changer. With a handful of movements, you can build muscle, reinforce your posture,...
Wardy Wisdom - The Journey to Battle Ready Strength: Part 1: Building Your Strength Framework After 50
Part 1: Building Your Strength Framework After 50 The simple blueprint for safe, effective muscle building that works with your body — not against it. Why a Framework Matters Strength after 50 isn’t just about looking good — it’s about staying capable. In the Battle Ready approach, strength is the foundation that supports everything else — from performance in sport to carrying your shopping, climbing stairs, or getting off the floor with ease. This four-part series will guide you...
I'm Simon Ward, Health, Wellness and Performance Coach. This newsletter is for athletes in their late 50s and beyond — the ones who aren't slowing down, but training smarter. Whether you're chasing finish lines or just want to keep doing the sports you love for years to come, we'll explore the best strategies for performance, recovery, longevity, and living well for longer.