Simon Ward
Whatever your sport, my goal is to help you continue to enjoy your sporting passions into your 50's, 60's and beyond. I'll send you weekly tips on how to boost your health and performance through sleep, nutrition, mobility, strength and mindset
Wardy Wisdom - Run Better by Moving Better: Why Human Movement Beats Mileage
Run Better by Moving Better: Why Human Movement Beats Mileage Why Better Running Starts with Better Moving What if running faster, getting injured less, and enjoying your time on two feet had nothing to do with training harder—or buying the latest shoes—and everything to do with moving like a human again? That’s the big idea movement coach Shane Benzie shared with me in a podcast conversation. Shane doesn’t just coach runners—he studies them. And he believes that the key to running better...
Are you making the most of your SWAT membership?
Hi there, Reader! The 2025 season is almost upon us, and I want to make sure you're getting the most from your SWAT membership. As a valued member, you have access to several key benefits that can help you train smarter and race stronger: 1. Race-Specific PlansI’ve created a wide range of race-specific training plans, many of which were requested by fellow SWAT members. You’ll find these in the SWAT Library. If your A-race isn’t listed, just let me know—I’ll create a plan for you and add it...
Wardy Wisdom - Should You try to Lose Weight for Your Summer Triathlon events?
Should You try to Lose Weight for Your Summer Triathlon events? With summer races on the horizon, many triathletes are thinking about their “race weight”—believing that shedding a few kilos might give them an edge. But is losing weight always the right move? In a recent conversation with sports dietitian Lexi Kelson, we explored the realities of weight loss for endurance athletes, how to do it safely, and why lighter isn’t always faster. 1. Start with Your ‘Why’ Before cutting calories, ask...
Wardy Wisdom - The Power of Circadian Rhythms: How Your Internal Clock Affects Health and Performance.
The Power of Circadian Rhythms: How Your Internal Clock Affects Health and Performance. Have you ever been deep into a training programme, only to have it disrupted by long-haul travel? Beth, a dedicated triathlete, is flying to New York today, currently four hours behind the UK, to visit her best friend for five days. With just 12 weeks until Ironman Austria, she’s determined to stay on track with her training. However, her internal clock will remain on UK time for the first few days, and...
Wardy Wisdom - Heat Acclimation for Endurance Athletes: How to Train Smarter in the Heat.
WARDY WISDOM 7.3.25 Heat Acclimation for Endurance Athletes: How to Train Smarter in the Heat If you’ve ever struggled through a long run or ride in the heat, you’ll know just how much it can sap your energy. But what if you could train your body to handle hot conditions better? Heat acclimation is a game-changer for endurance athletes, improving performance, reducing the risk of heat-related illness, and making warm-weather training feel a little less brutal. Why Heat Acclimation Matters...
Wardy Wisdom - Open Water Swim Drills You Can Do in the Pool.
WARDY WISDOM 28.2.25 Open Water Swim Drills You Can Do in the Pool For most of us, open water swimming season is still a few weeks away—unless, of course, you’re one of the hardy few who swim year-round (if that’s you, well done, you’re more robust than me!). The timing of your first open water session depends on the weather, which can be unpredictable in early spring. That said, there’s plenty you can do in the pool to prepare for open water swimming. Even the most experienced swimmers can...
Wardy Wisdom - Heart Rate Variability: Why It Matters for Everyone, Not Just Athletes
WARDY WISDOM 19.2.25 Heart Rate Variability: Why It Matters for Everyone, Not Just Athletes Yesterday I recorded a podcast with Dr Torkil Færø about his book the Pulse Cure. You’ll be able to hear that next week (Feb 26). The centrepiece of the conversation and his book is Heart Rate Variability (HRV). This is a topic I’ve been familiar with for a few years now, probably starting in 2015. Heart rate variability (HRV) is becoming an essential tool—not just for athletes, but for anyone looking...
Wardy Wisdom - 10,000 Steps a Day – Why It Might Still Be a Good Target for Endurance Athletes
WARDY WISDOM 11.2.25 10,000 Steps a Day – Why It Might Still Be a Good Target for Endurance Athletes When the idea of walking 10,000 steps a day became popular, my initial reaction was, “I’m training for an Ironman—I don’t need to do that.” But after doing some research, I came across the concept of the active couch potato and started to reflect on whether 10,000 steps might be a valuable goal for everyone—including endurance athletes. 10000 steps/day is a good target but you might not need...
Wardy Wisdom - Sleep: The BEST recovery tool you have!
WARDY WISDOM 7.2.25 Why a Pre-Sleep Routine Matters for Athletes Back in my younger days, I didn’t give much thought to sleep as a way to enhance performance. If I could give my younger self one piece of advice now, it would be this: pay more attention to what you do in the hours before bedtime. Your pre-sleep routine directly impacts both the quality and quantity of your sleep—and in turn, your overall performance. These days, sleep experts talk a lot about "sleep opportunity." Once you’re...
Wardy Wisdom - 10 Top Tips for Athletes Over 50
WARDY WISDOM 29.1.25 10 Top Tips for Athletes Over 50 1. Eat More Protein As we age, our bodies become less efficient, making it essential for older athletes to consume more protein than recommended for younger individuals. Lean mass—both muscle and bone—declines with age, affecting longevity and overall functionality. Recent research suggests people over 65, especially women, need over 2.0 g/kg of body weight daily to slow muscle loss. Prioritize high-quality protein in your meals for...
Whatever your sport, my goal is to help you continue to enjoy your sporting passions into your 50's, 60's and beyond. I'll send you weekly tips on how to boost your health and performance through sleep, nutrition, mobility, strength and mindset