You’ve trained for months. Everything is building nicely. Then suddenly, your A race is cancelled.

For many athletes, that moment feels like the rug has been pulled from under them. Motivation drops, structure disappears, and the question becomes… what now?

In this episode, Simon and Beth explore the emotional and practical impact of losing a key event. They discuss why races matter, why so many athletes rely on them, and how to respond in a way that keeps your progress moving forward.

More importantly, they challenge the idea that your fitness should depend on a single race, and offer a more durable way to think about training for the long term.

5 Key Talking Points

1. Races provide structure, motivation and purpose, especially for recreational athletes.
2. Losing an event can feel destabilising because it removes the external driver for training.
3. Motivation alone is unreliable. Habits and routine are what sustain long-term progress.
4. There are different levels of athlete mindset, from event-driven to identity-driven.
5. A cancelled race does not mean lost fitness. It’s an opportunity to pivot and build further.

3 Takeaways

• Use races as motivation, but don’t depend on them completely.
• Build habits that keep you active even when there is no event on the calendar.
• When plans change, focus on what you can control and redirect your fitness into a new challenge.

Key Quote

“You didn’t lose your race… you just gained a level.”

Want help building durable training?

Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

£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!

Why training more isn’t always the answer

Most endurance athletes assume that getting better simply means doing more training. More miles. More hours. More big sessions. But after decades of coaching and competing, Simon argues that the athletes who achieve the best long-term results are rarely the ones doing the most volume. They are the ones who train consistently without breaking down. In this episode Simon and Beth explore the idea of durability versus volume, why chasing big sessions can backfire, and how athletes can build the resilience needed to train consistently for years rather than weeks.

5 Talking Points

1. The volume trap Many endurance athletes believe more training automatically leads to better results.

2. What durability really means Durability is the ability to train consistently without injury, illness or burnout.

3. The foundations of durable training Sleep, strength, mobility, nutrition and sensible training loads allow athletes to absorb training and recover.

4. Why hero sessions backfire Big one-off workouts often look impressive but can disrupt consistency if they leave you exhausted or injured.

5. Consistency beats intensity The athletes who improve the most are usually the ones who train steadily week after week.

3 Takeaways

• Consistency beats volume when it comes to long-term endurance performance. • Durable athletes prioritise recovery, strength, sleep and sensible training loads. • Ask yourself before a big session: will this make me more durable or less durable?

Quote from the Episode

“Fitness might come from a few big weeks of training. Real performance comes from years of consistent work.”

Stay strong. Stay curious. Stay Battle Ready.

Want help building durable training?

Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.

£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!

The pool drills that prepare you for the chaos of open water swimming

Learn how triathletes can practise open water swim skills in the pool and feel more confident on race day.

Can you really prepare for an open water swim if all you have access to is a pool?

In this episode, Simon and Beth explain how triathletes can build open water skills into normal pool sessions before the race season begins. They cover sighting, breathing to both sides, faster cadence, group starts, drafting and learning to stay calm when the swim gets crowded and chaotic.

If you have an early season triathlon coming up and the swim already feels a bit intimidating, this episode will help you arrive on the start line far more prepared and confident.

5 Talking Points

1. Pool fitness alone does not guarantee a strong open water swim.
2. Good swim coaching starts with identifying your own technical flaws.
3. Sighting, bilateral breathing and faster cadence can all be practised in the pool.
4. Training with others helps you stay calm in the chaos of race day swimming.
5. The more specific your preparation, the more confident you will feel in open water.

3 Takeaways

1. Practise open water skills in every pool session, not just when you get outside.
2. Staying calm in a crowded swim is a skill you can train.
3. Confidence on race day comes from preparation, not hope.

Quote

“Just because you cannot get into open water in March, it does not mean you cannot still practise your open water skills.”

Stay strong. Stay curious. Stay Battle Ready.

Join the SWAT Inner Circle

If you want help applying these ideas in your own training, that is exactly what we do inside 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!

In this real-world episode, Beth and I share our 2026 event calendar, from a 50k ultra and a 40k paddle-board race to a 2.4 mile Caribbean swim and a 700km gravel bike ride following one of the Camino trails in Spain. More importantly, we explain how we’re applying lessons from recent podcasts directly into our own training and lifestyle

Different disciplines. Same foundations.

5 Talking Points

1. Broken Endurance for the Ultra Run-walk intervals to reduce impact, improve pacing and finish stronger.
2. Strength After 50 Lifting is non-negotiable for bone health, posture and long-term durability.
3. Protein & Muscle Protection Spreading protein across the day to support recovery and maintain muscle as we age
4. Brain & Gut Health Better fuelling, smarter decisions under fatigue and protecting consistency.
5. Heat & Alcohol Discipline Using heat exposure strategically and being intentional with alcohol to improve sleep and recovery

3 Takeaways

• Train for durability over ego.
• Protect consistency above hero sessions.
• The foundations win, not the flashy stuff.

Quote

“The real story isn’t the events. The foundations are the things that help you win.”

Stay strong. Stay curious. Stay Battle Ready.

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!

Most athletes only think about heat training two weeks before flying to Kona.

That’s reactive.

Used early in the season, heat training can increase plasma volume, improve heart rate control and build durability before racing even starts.

This episode was recorded last year and I’m re-releasing it now because this is exactly when smart athletes should be using it.

I’m joined by Lindsey Hunt from Precision Fuel & Hydration to break down how it works and how to apply it safely.

In This Episode

• Why heart rate spikes in hot conditions • How plasma volume rises in just a few days • The difference between acclimation and acclimatisation • Whether it helps if you race in the UK • Lab vs DIY approaches • How long adaptations last

KEY QUOTE

“Often our ability to lose heat limits performance more than our actual fitness.”

To follow Lindsey or Precision Fuel and hydration please check out the following social media channels

Twitter (personal) - LindseyHunt_24

Instagram (PF&H) - Precision Fuel & Hydration

Instagram (personal) - Lindseyh.u.n.t.

Lab page - https://www.precisionhydration.com/lab/

Precision Fuel & Hydration Stuff

A recent interesting blog about wearable sweat sensors

A recent blog about how fuelling requirements change at altitude

Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy

Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator

Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/

Cool Videos

Pro Tour cycle team Lotto Destiny use heat training to optimise performance

Heat acclimation and hydration at Marathon des Sables

If you want help applying strategies like this properly, that’s exactly what we build inside the SWAT Inner Circle.

Train smart. Start early. Get ahead of the season.

£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!

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!

Beth takes over hosting duties from Santa Barbara and pulls out a list of training and racing principles I wrote about 15 years ago. The catch is I’m not allowed to look at them. So we go through the big ones and I react in real time, seeing which ideas have genuinely stood the test of time, what I’d tweak with today’s experience, and what still matters most for age group athletes who want to perform well, stay healthy, and enjoy the process.

We talk about choosing races that suit you (not your ego), understanding the course early, and setting realistic expectations so you don’t torch yourself chasing a fantasy. We dig into the boring stuff that works: consistency over hero sessions, sensible progression, and training specifically for the event you’ve entered. And we cover race day reality: the perfect race almost never happens, so you’d better have a Plan B and a calm head.

4–5 key bullet points

• Why your support team at home matters more than your latest gadget
• How to choose races that fit your strengths and lifestyle, and learn the course early
• The principles that stood the test of time: consistency first, progression without ego, and specificity that makes sense
• Stress is cumulative, so recovery is not optional, it’s training
• Race day reality: expect chaos, define success properly, and use Plan B thinking

3 key takeaways

1. Pick the right target: choose races and goals that suit you, and learn the course early so you can prepare properly
2. Win the boring weeks: consistent, repeatable training beats occasional brilliance every time
3. Recover and adapt: stress adds up, recovery is non negotiable, and flexibility on race day is a skill

Quote of the episode

“Consistency is the key to success. Make the priority to stay healthy and uninjured.”

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!

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)

1. Fitness improves your odds, not your immunity. You can be in great shape and still have hidden risk.
2. Learn CPR and how to use a defib. Not “someone should”, you should.
3. Get your checks done, especially over 45. Do not wait for a scare to start paying attention to your numbers.
4. Rehab is training. Cardiac rehab and gradual progression are the comeback plan.
5. 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!