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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.

Wardy Wisdom - Don't Let The Heat Wreck Your Race: Smarter Pacing for Hot Conditions

Don't Let The Heat Wreck Your Race: Smarter Pacing for Hot Conditions At this year’s Ironman Austria, temperatures were creeping up towards 30ºC — a big jump for any UK-based athlete who's spent the early season training in cool, grey conditions. My wife Beth, and all of the other athletes, had to contend with that reality during their race. The heat doesn't just feel harder — it is harder. And if you don’t adapt your effort levels on the bike, you risk cooking yourself before you’ve even...

Wardy Wisdom - Staying Strong on the Road: How I Keep Up My Strength and Mobility When Travelling

Staying Strong on the Road: How I Keep Up My Strength and Mobility When Travelling For many people, travel is a time to switch off routines — but for me, it’s a chance to double down on the habits that keep me healthy, mobile, and battle ready. Whether I’m heading off in the motorhome for an Ironman weekend or jumping on a flight for a work trip, I always make space — physically and mentally — for my strength and mobility routine. I’ve learned over the years that if I want to stay pain-free,...

Wardy Wisdom - “I Get to Do This”: A New Lens on Racing

“I Get to Do This”: A New Lens on Racing A long time ago, a client said something that’s stayed with me: “I used to say I’ve got to do this race. Now I say I get to do this race.” It’s a subtle shift in language, but a profound one in mindset. And it captures something I believe more of us need to hear — especially those of us with a few more grey hairs and a few more miles in our legs. When the Context Changes When we’re young, racing is about times, rankings, qualifications. There’s pride...

Wardy Wisdom - Mobility Over Medication: Why I’m Proud of My Battle Scars

Mobility Over Medication: Why I’m Proud of My Battle Scars I wake up most mornings with a sore knee and a tight shoulder. It’s become part of the ritual. Before I even consider lacing up my shoes or heading out for a ride, I need a solid 10 minutes of mobility work just to feel like I’m moving properly. This never used to be the case. Back in my 40s, I’d spring out of bed, throw on some kit, and crack on. Or at least, that’s how I remember it. Maybe I’ve just forgotten the creaks and groans...

Wardy Wisdom - Be More Dog (or Horse): Rediscovering Joy in Performance

Be More Dog (or Horse): Rediscovering Joy in Performance I was announcing at a triathlon recently and, as usual, spent a lot of time watching athletes cross the finish line. While many were genuinely happy with their race — smiling, hugging family, and soaking in the atmosphere — more than a few looked deflated. Not injured or exhausted, but disappointed. You could hear it in the snippets of conversation: “I was five minutes slower than last year,” “I lost too much time in transition,” “She...

Wardy Wisdom - How to execute your plan on race day: The 5 Essentials Every Endurance Athlete Needs

How to Execute Your Plan on Race Day: The 5 Essentials Every Endurance Athlete Needs You’ve trained for months. Your long rides, bricks, and interval sessions are in the bank. You’ve watched your heart rate zones, hit your nutrition goals, and maybe even visualised the finish line. But when it comes to endurance events like triathlon or long-distance cycling, race day execution is everything. It doesn’t matter how fit you are — if your plan falls apart on the day, so will your performance....

Wardy Wisdom - How to avoid Achilles Tendon injuries

How to avoid Achilles Tendon injuries The Achilles tendon is one of the most robust yet vulnerable parts of the athletic body. Sitting at the junction between the calf muscles and the heel, it plays a critical role in walking, running, and jumping. When it’s working well, we hardly notice it. But once injured, the Achilles can quickly sideline even the most seasoned athletes. Physiotherapist Alison Rose helped me to understand the complexity of Achilles issues and shared some practical advice...

Wardy Wisdom - Race Day Nutrition: The 3 Things You Must Get Right.

Race Day Nutrition: What 200+ Case Studies Reveal About Fueling for Performance When it comes to performance on race day, there’s a fine line between a breakthrough and a blow-up. The secret? It often lies in your nutrition and hydration strategy. In one of my podcast episodes I sat down with Andy Blow and sports scientist Emily Arrell from Precision Fuel & Hydration to dive into insights from over 200 detailed case studies of endurance athletes —ranging from elite professionals to top age...

Wardy Wisdom - The Blocked Path Becomes the Way

The Blocked Path Becomes the Way It wasn’t supposed to be there. In fact, there should have been a path leading down to the gate about 100 metres in front of us. Instead, the way was completely blocked—fallen trees, thick shrubs, and what looked like half the hillside had collapsed onto the track. Where did the path go? We’d just descended a steep hill, about 1km from the last turn-off, so heading back wasn’t really an option. Climbing above or below the blockage wasn’t possible either. And...

Wardy Wisdom - Are You Battle Ready?

Train smart, stay ready, no burnout A few years ago, I was invited on a cycling trip to Mallorca. It was set to involve around 100km of riding per day, with the longest day pushing close to 200km. Now, here’s the kicker: in the 14 weeks leading up to the trip, I’d averaged just 2 hours of riding per week. On top of that, I’d missed 8 full weeks due to travel, injuries, and illness. I was genuinely worried I’d be hanging on for dear life. But as it turned out, I completed every ride, clocked...

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.