Simon Ward: Battle Ready After 50

11/03/2026

of the most nervous moments in triathlon is the first open water swim of the season.

You’re standing on the start line.
The water looks cold.
Everyone around you suddenly looks like a strong swimmer.

And you realise you haven’t actually swum in open water since last summer.

The problem for most UK triathletes is simple. In March and early April we’re still stuck in the pool.

But that doesn’t mean you can’t prepare properly.

There are several open water skills you can practise in every pool session that will make a huge difference when race day arrives. Sighting, breathing options, swimming close to others and staying calm when things get a bit chaotic.

I’ve written a short article explaining how to build these into your training.

Have a read here 👇
https://simon-ward.kit.com/posts/be-battle-ready-how-to-prepare-for-open-water-swimming-when-you-only-have-a-pool

And if you have a training partner who always dreads the swim, send it to them.

Learn simple pool drills that help triathletes prepare for open water swimming and feel calmer at the first race of the season.

02/03/2026

Most athletes think heat training is something you do two weeks before flying to Kona or Lanzarote.

It’s not.

Used properly, it’s one of the smartest early-season performance tools available.

You don’t need a heat chamber.

You can:

• Train indoors
• Wear extra layers
• Work at high Zone 2
• Keep sessions around 50–60 minutes

The goal is simple: get hot and sweaty, without turning it into a smash fest.

days, plasma volume increases.
Heart rate response improves.
Tolerance to heat builds.

That means less drift. Less fatigue. Better pacing.

And here’s something most people get wrong…

Turn a fan on.

You want to be hot. You don’t want to cook yourself and ruin the session.

If you’re targeting a warm race this year, this is worth experimenting with now — not in the final fortnight.

If you found this useful, share it with someone who always complains about racing in the heat.

Comment 'heat' below if you'd like a copy of the 2 page heat training document.

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

17/02/2026

I wrote these training and racing principles 15 years ago, and this one has stood the test of time.

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

The biggest gains come from stacking boring, repeatable weeks. Not from smashing yourself once and then spending two weeks injured, ill, or knackered.
I’ve put all 31 principles into a free checklist you can download from the blog.

Comment CHECKLIST and I’ll drop the link in the replies.

10/02/2026

FOR 20 MINUTES - AND SURVIVED
Elite master swimmer Nick Parkes was 3km into a championship race when his heart suddenly stopped. Cardiac arrest. Drowning. Clinically dead for 20 minutes.

"I dived in, got to about three kilometers, and bang, heart stopped. I'd had a heart attack, went into cardiac arrest, and I was drowning... I think I'd been dead for 20 minutes."
But this isn't a story about dying - it's about the incredible will to live and the heroes who refused to give up.

Listen to Nick's full survival story and what he learned about heart health that could save YOUR life.
Link in comments 👇

29/01/2026

"QUICK TEST: Stand on one leg and close your eyes. Can you hold it for 10 seconds?

If not, you're not alone. But this simple test predicts how independently you'll live in your 70s and 80s.

It's one of 10 actions I use to stay capable after 50 - and most of them go against conventional wisdom.

Full article here: https://simon-ward.kit.com/posts/be-battle-ready-top-10-actions-over-50-to-stay-battle-ready

Try the test and let me know how you did! 👇"

26/01/2026

GAME-CHANGER: Stop planning meals around carbs
Most athletes think: "What pasta/rice/bread do I want?" then add protein as an afterthought.
Flip the script.
Nutritionist Jules Strauss taught me "protein-first meal planning" and it's brilliant:
Instead of: "I'll have pasta... maybe add some chicken"�Think: "I'll have chicken... what goes with it?"
Why this works:�
✅ Automatically hits your protein targets�
✅ Makes meal prep stupidly simple�
✅ No more guessing if you've had enough
My routine now:�
• Breakfast: Peanut butter, greek yoghurt & nuts first then add the carbs
• Lunch: Chicken/fish first, then build the salad�
• Dinner: Protein source first, then sides
Result? I hit >140g protein daily without thinking about it.
Try it for one week: Plan every meal starting with the protein source.
Full conversation with Jules on the latest podcast episode.
(Link in comments)
WHAT PROTEIN DO YOU DEFAULT TO MOST OFTEN? 👇

21/01/2026

ENDURANCE ATHLETES: You're probably eating protein like a couch potato

The "recommended daily allowance" of 0.8g per kg? That's designed for people who don't train.

As athletes, we need 1.5-2g per kg. That's DOUBLE what most of us are getting.

Here's what changed everything for me:
✅ Protein-first meal planning
✅ Same breakfast & lunch most days (2 x 40g protein in 2 minutes)

Why this matters beyond performance:
After 45, your body becomes less efficient at using protein. The habits you build now determine whether you're still racing at 70 or struggling to climb stairs.

Your action plan:
1️⃣ Calculate your needs (1.5-2g per kg body weight)
2️⃣ Plan protein at every meal
3️⃣ Keep it simple - consistency beats perfection

What's your biggest protein challenge? Drop it below 👇

Full breakdown with nutritionist Jules Strauss on my latest podcast episode. (Link in comments)

11/01/2026

Ready principle: Pull 1-2 big lever, not lots of small ones.

Sleep is a great example. Sort that out and you improve recovery, decision-making, and often your food choices without trying.

What’s the one change you’ve made in 2026 that’s moved the needle most?
Drop it in the comments.

03/01/2026

Happy New Year! What are you big scary goals for 2026?

25/12/2025

BATTLE READY - 12 DAYS OF CHRISTMAS STRENGTH WORKOUT
Happy Christmas folks, I know you'll all be doing some workouts this week. Don't forget the strength work so that you can stay Battle Ready. I've put together this short video so that you can try the 12 days of Christmas strength plan. If you want a copy for TrainingPeaks, message '12 Days' and I'll send you the link. All proceeds go to charity.

23/12/2025

You know that little voice that says, “I’ll sort it in January”… while you pour another drink, grab another mince pie, and promise yourself you’ll get consistent when life calms down?

That voice is not your enemy. It’s just trying to protect you.

But if you are serious about racing well in 2026, the truth is this: most triathletes are already good at training. What holds them back is the other stuff.

Sleep that gets sacrificed.
Daily nutrition that is “fine” until it isn’t.
Strength and mobility that stays on the to do list.
Consistency that collapses under real life pressure.

That’s exactly why I built the Battle Ready System.

We forge the supportive practices first, because they are the armour that makes the training work. When your habits protect your recovery, energy, and durability, the training stops feeling like survival and starts becoming progress.

The Battle Ready Christmas Offer (48 hours only)
Payment button in link below

16/12/2025

"Quick question for my fellow athletes and coaches...

I'm thinking of creating a video about something that affects 90% of endurance athletes but hardly anyone talks about it.

Did you know that gut health directly impacts your performance, recovery, AND how often you get sick?

I've got some fascinating insights from a sports nutritionist who works with INEOS cycling team, but before I dive deep into this topic...

What's your biggest challenge with:

Digestive issues during training/racing?
Frequent illness affecting your training?
Energy crashes or brain fog?
Drop a comment below - your questions will shape the content! 👇