Simon Ward, Be Battle Ready - The podcast for strength, resilience, and longevity

Phil Burt has fitted Chris Froome, Bradley Wiggins, Chris Hoy and Geraint Thomas. He designs saddles for Physique, runs his own clinic in Manchester, and has spent two decades at the sharp end of bike fitting in elite sport. He also wrote a LinkedIn post recently that got a lot of people talking — and that's where this episode starts. Phil's argument: FTP is overrated. Not useless, but overrated. From there we get into why 165mm cranks are worth serious consideration for a lot of riders, why a bag full of expensive saddles is almost never the answer to the problem people think it is, and why after five or six hours in the saddle your position matters far more than your power numbers. We finish by talking about MyVeloFit, the app Phil has developed with a Canadian tech team that lets you access his expertise from anywhere in the world, without leaving your house. If you ride a bike for any serious amount of time, this one is worth your full attention. 5 KEY POINTS FTP is the engine but the chassis matters too. The right position, crank length and body robustness matter far more than power numbers beyond the five-hour mark. Asymmetry is normal and usually not a problem. British Cycling never worried about anything less than a 45/55 power split — trying to make people symmetrical often makes them worse. Saddles are almost never the actual problem. Phil's first question is always about the position the saddle sits in, not the saddle itself. Stance width is the next frontier. There is a 30cm difference in natural stance width across the human population, yet every bike uses the same pedal spacing. Comfort is performance in long distance events. After five hours anything suboptimal in your setup becomes a battle you don't need. 3 TAKEAWAYS Get the foundations right before chasing numbers. Bike fit, crank length and contact points are the platform everything else is built on. You don't know what you don't know. Even if nothing feels wrong, a bike fit can confirm that — which is just as valuable as finding a problem. Expert advice no longer requires geography or a big budget. MyVeloFit puts Phil's expertise within reach of anyone, anywhere in the world. KILLER QUOTE"After five hours there's a lot of fight going on already. Anything that's suboptimal in your setup, we just make more optimal. You don't want to be fighting anything you don't have to fight." CONNECT with PhilPhil Burt is one of the world's leading bike fitting experts, former head physiotherapist and bike fitter for British Cycling and Team Sky, and saddle designer for Physique. He runs his own clinic at the Manchester Institute of Performance in Manchester. Website: philburtinnovation.comLinkedIn: Phil Burt LINKS & RESOURCESMentioned in the episode: MyVeloFit — Optimise your bike fit with Phil Burt and access Phil's expertise from anywhere in the world. CLICK HERE Phil Burt Innovation Clinic — in-person bike fitting in Manchester with full biomechanical analysis, saddle pressure mapping and motion tracking. Want help building durable training? If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens. Find out more and join SWAT here FREE Download👇👇👇👇👇👇👇👇 A simple checklist to see if you’re actually on track 3–6 months out. Ironman Sanity Checklist Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

After three decades in endurance sport, what surprises me most isn’t what’s changed. It’s what hasn’t. Training trends come and go. Methods get rebranded. New tools promise breakthroughs. But the fundamentals that drive performance, health and longevity have barely moved. In this episode, I explain why most athletes don’t need more information — they need more consistent application of what already works. In This Episode Why most “new” training methods aren’t actually new The common mistake of chasing hours instead of protecting fundamentals The five principles that have endured for 30 years Why consistency beats optimisation every time Key Takeaways Most athletes are not missing a secret. They are missing repetition. If it doesn’t improve durability, capacity or sustainability, it probably doesn’t matter much. Build the foundation first. Volume and performance sit on top of that. Quote From This Episode “You probably don’t need more information. You need more consistency.” Join the SWAT Inner Circle If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle. Plans, guidance, monthly coaching calls and direct access to me. £30 per month. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

This episode is not about marginal gains. It’s about the thing we all quietly assume, until we cannot: being fit does not make you bulletproof. Nick shares what happened when he suffered a heart attack and cardiac arrest during the GB National Open Water Championships (July 2023), mid-race, in open water. He was resuscitated on site, later underwent a double bypass, and then began the long, patient process of rebuilding his health, fitness, and confidence. It’s an honest conversation about preparation, prevention, and the responsibility we all carry, not just for our own health, but for the people training around us. What you’ll learn in this episode What it felt like in the lead-up, what happened in the water, and why rapid action mattered The chain of survival: bystanders, CPR, defibs, and how quickly outcomes change Double bypass surgery and what recovery really looks like in the real world Returning to training after a major cardiac event, physically and mentally The uncomfortable truth for masters athletes: training is brilliant, but it is not a health screen Battle Ready takeaways (5 punchy ones) Fitness improves your odds, not your immunity. You can be in great shape and still have hidden risk. Learn CPR and how to use a defib. Not “someone should”, you should. Get your checks done, especially over 45. Do not wait for a scare to start paying attention to your numbers. Rehab is training. Cardiac rehab and gradual progression are the comeback plan. Your lifestyle habits are part of performance. Sleep, stress, nutrition, and strength are not extras, they are the foundations. One key quote “Being fit doesn’t make you immune.” Practical actions to take after listening Book a proper health check and get your key markers reviewed (blood pressure, lipids, glucose control, plus anything your GP recommends for your age and history). Do a CPR course and find out where the nearest defib is at your pool, track, gym, and local venues. Have the conversation with your training mates: who calls, who does CPR, where’s the defib, what’s the plan. Take the boring stuff seriously: sleep, alcohol, ultra-processed food, and stress load all matter more as you get older. Some links from Nick: Book recommendation- “Motivation is P.E.A.R. shaped” by author and psychologist Simon Hartley. http://www.yorkshireairambulance.org.uk http://www.suddencardiacarrestuk.org Join the SWAT Inner Circle And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle J 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

This week is part one of a two-parter where Beth and I strip things right back to the foundations that keep you training well, feeling good, and staying properly capable as the years tick on. No gimmicks, no hero sessions, and definitely no “smash yourself then need a week off” nonsense. We cover five core actions that make everything else work: regular strength training that you can actually stick to, doing something that challenges your brain (not just your body), sorting your sleep so recovery is no longer optional, eating enough protein to support muscle and healthspan, and building stability and balance so you move well now and stay upright later. Simple stuff, but it is the simple stuff that most people skip. Part two will take it on from there with less volume, more smart intensity, alcohol, creatine, broken endurance running, and health checks. 5 key takeaways Strength training should be regular and progressive, not a weekly punishment session that leaves you sore and inconsistent. Training your brain means learning new skills (bonus points if it’s social), not just repeating the same puzzles forever. Better sleep is your cheapest performance enhancer, and small habit changes beat overthinking it. Most active over-50s need more protein than they think, spread across the day, not crammed into one meal. Stability and balance are both performance tools and long-term “life insurance”, so test them and train them. One key sentence from the episode: Strength Training - “You do not need to be sore for it to be working”. Join the SWAT Inner Circle And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades. What we cover The RDA vs athlete reality Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target. How much protein do endurance athletes need?Typical ranges for endurance athletes and how masters athletes may benefit from the higher end. Anabolic resistance (ageing and protein)Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J Strength training plus protein is the power comboWhy lifting and protein work better together than either one alone. Sarcopenia and healthspanMuscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life. Protein quality, plant vs animal, and what actually mattersThe truth: differences exist, but you can thrive on multiple approaches if you plan properly. Too much protein, kidney worries, and what happens to the excessWhere the sensible upper limits sit for endurance athletes. Protein and fat lossWhy protein can help appetite and muscle retention in a calorie deficit, but it is not magic. Key takeaways If you are an endurance athlete, the RDA is a floor, not a target. As you age, you may need more protein per meal to get the same muscle-building signal. Protein plus resistance training is one of the best “anti-rust” strategies going. Plant-based can work brilliantly, but it needs more planning to cover bases like essential amino acids and leucine. More is not always better. Most endurance athletes do not need to live at extreme intakes. Key quote regarding the RDA numbers “Those numbers are about survival rather than thriving or optimal performance.” Listener action Work out your daily protein target and write it down (especially if you are over 45). Add one simple rule: protein at every meal. Breakfast is usually where people fall apart. Connect with Dr. Jules Strauss: Website: totalendurancenutrition.com Instagram: @drjulesstrauss_nutritionist Resources recommended by Jules Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes Join the SWAT Inner Circle And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION Connect with me HERE: https://linktr.ee/simonward Including links for - Website, Facebook, podcast, Instagram, YouTube Check out my Instagram and YouTube channel Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM). 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!