Best Rust And Bone Podcasts (2025)

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Episode 1: Understanding Fasting and Nutrition - The Science Behind What Happens When We Fast 41:02

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1d ago41:02

41:02

In this first episode of our three-part fasting series, Simon Ward welcomes Dr. Jules Strauss to explore the evolutionary science behind fasting and what actually happens in our bodies when we restrict food intake. While fasting has become a popular topic on social media, Jules brings her decade of research in exercise metabolism to separate the sc…

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Creatine, Brain Health, and Ageing Strong — with Dr Tommy Wood 39:17

9d ago39:17

39:17

In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well. Together, they unpa…

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The 70% Rule: Why Most 'Aging' Is Actually Reversible - September Podcast Summary 1:05:33

16d ago1:05:33

1:05:33

The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause. From proprioception …

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Brain Health & Dementia Prevention with Dr. Tommy Wood 1:03:49

23d ago1:03:49

1:03:49

Your brain is your most valuable asset - yet most athletes spend more time maintaining their bikes than protecting their cognitive health. In this episode, Simon sits down with neuroscientist Dr. Tommy Wood to explore how endurance athletes can future-proof their brains and maintain sharp cognitive function well into their later years. Dr. Wood, wh…

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Strong Bones, Strong Future — How to Stay Unbreakable 1:22:42

1M ago1:22:42

1:22:42

By Simon Ward

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From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km 1:13:01

1M ago1:13:01

1:13:01

In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her firs…

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Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola 1:02:21

1M ago1:02:21

1:02:21

In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions. If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability found…

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Running Performance After 50: Why It Declines More Than Swimming & Cycling (Part 1) 44:33

2M ago44:33

44:33

In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age. This isn't just anecdota…

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Lucy Hurn: When Your Body Changes the Rules: Qualifying for Kona Through Perimenopause 1:24:05

2M ago1:24:05

1:24:05

What happens when your body changes the rules halfway through your biggest athletic goal? Lucy Hurn found out when perimenopause hit during her 8-year quest to qualify for Kona. In this raw and practical episode, Lucy shares her journey from struggling with fatigue, irregular recovery, and changing physiology to finally earning her spot at the Iron…

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Without a Goal on the Calendar, Do You Still Count as an Athlete? 36:22

2M ago36:22

36:22

Most of us define ourselves by the training plan, the race on the horizon, the number pinned to our chest. But what happens when that’s gone — through injury, retirement, or just life getting in the way? In this episode, Simon and Beth dig into the messy subject of identity in sport: Are you still an athlete without an event to aim for? Is identity…

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Battle Ready Fitness: Why You Don’t Need Endless Training to Do Epic Things 41:09

2M ago41:09

41:09

In this week’s episode, Simon and Beth broadcast from Istanbul, fresh from Simon’s attempt at the iconic Bosphorus Cross-Continental Swim. Covering 6.5km from Asia to Europe, this unique race combines history, strategy, and a little bit of chaos. Beth puts Simon in the hot seat to find out what the experience was like, what really happened with the…

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The Truth About Motivation: Intrinsic vs Extrinsic Drive 46:05

3M ago46:05

46:05

In this episode, Simon and Beth explore one of the most common (and misunderstood) challenges in long-term endurance training: motivation. Why do some people train consistently, even without a race on the calendar, while others need the pressure of an event to get out the door? Is one approach better than the other? And how does motivation evolve a…

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5 Habits That Changed My Life (and Could Change Yours Too) 52:58

3M ago52:58

52:58

In this week’s High Performance Human podcast, I’m joined once again by my “exotic-accented” co-host Beth to share the five habits that have made the biggest difference to my health, performance, and longevity over the past decade. From recovering after a serious bike crash to fostering a very enthusiastic guide dog puppy, Simon and Beth dive into …

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Zero Talent, Maximum Impact: The Behaviours That Really Make a Difference 49:52

3M ago49:52

49:52

This week’s episode flips the script on talent. Helen Gorman welcomes Simon Ward to discuss the overlooked factors that separate good athletes from great ones—none of which require natural ability. Drawing from decades of experience, including his work with the Brownlee brothers, Simon shares key traits like consistency, coachability, and a strong …

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35 Years of Triathlon and Still Racing at 70: The Remarkable Liz Dunlop 1:21:05

3M ago1:21:05

1:21:05

In this episode, Simon chats with long-time triathlete and inspiring age-grouper Liz Dunlop. With a triathlon career spanning over three decades, Liz shares how she maintains her motivation, copes with injuries, and balances lifestyle with performance. Now approaching her 70s, Liz continues to train, race, and inspire, proving that age is no barrie…

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Pretty Gritty: Collective Empowerment and Positive Peer Pressure with Emma Stoney & Katie Gill 1:05:06

4M ago1:05:06

1:05:06

In this episode, I chat with Emma Stoney and Katie Gill — athletes, coaches, and the driving force behind Pretty Gritty, a Yorkshire-based community for female triathletes. We explore how they created a supportive space for women in sport, the unique challenges facing female athletes, and how they balance family, coaching, and business. We discuss:…

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Coach Simon Gets Grilled by Beth 34:05

4M ago34:05

34:05

We’re flipping the script! In this special episode of the High Performance Human Podcast, Simon hands over the reins to co-host (and wife) Beth, who takes her first turn in the host's chair — and puts Simon firmly in the hot seat. With zero preparation and no idea what’s coming, Simon fields Beth’s awkward, cheeky, and insightful questions. They di…

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Freespeed: Unlocking Better Swimming with Coach Paul Eaglestone 1:30:00

4M ago1:30:00

1:30:00

This week I'm joined by swim coach and author Paul Eaglestone, whose new book Freespeed offers a simple but powerful approach to improving front crawl technique — especially for triathletes. Paul shares insights from a lifetime in swimming, including his early coaching work with Olympic triathlon champion Alex Yee, and why he believes most triathle…

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Body Image, Weight Loss & Healthy Body Composition with Simon & Beth Ward 58:38

4M ago58:38

58:38

In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heart—body image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight man…

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Beth’s Post-Ironman Reflections: Recovery, Lessons & What Comes Next 33:21

5M ago33:21

33:21

One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt like—after the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons she’s taking forward, and how her mindset continues to evolve. Whether…

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Battling Heat, Cut-Offs & Doubt: Beth’s Ironman Austria Story 1:00:48

5M ago1:00:48

1:00:48

In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recap—it's a story of resilience, mindset…

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Blood Flow Restriction, Vo2 Max, Longevity & the Science of Smart Training – with Martin Whitaker 1:08:49

5M ago1:08:49

1:08:49

In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life. Topics Discussed: What is blood flow restriction training and how does it work? Strength and hypertrophy gains…

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Emma Pooley: Finding Joy in Sport, Fueling with Real Food & Embracing the Climb 1:25:37

5M ago1:25:37

1:25:37

This week, I’m joined by triple Olympian, world champion cyclist, PhD engineer—and now author—Emma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending. They explore: Why joy—not just performa…

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Facing Doubt, Finding Progress: The Road to IM Austria with Beth Ward 46:35

6M ago46:35

46:35

Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Half—this episode is packed with insights for any triathl…

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How to Execute Your Plan on Race Day 19:56

6M ago19:56

19:56

You’ve trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day. In this solo episode, I break down the five essential components of a successful race day plan — helping you avoid common pitfalls and stay calm, confident, and in control. Whether you’re do…

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Staying the Course – Tim Ashelford on Longevity, Consistency & Enjoying the Process 50:22

6M ago50:22

50:22

This week, I’m catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory. Together we explore: The early days of UK triathlon clubs (and some very question…

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How to Be Battle Ready: Build Functional Fitness, Resilience, and Lasting Health 24:13

6M ago24:13

24:13

What does it really mean to be battle ready? In this episode of the High Performance Human Podcast, host Simon Ward breaks down a smarter, more sustainable approach to health and fitness — one that’s built for the demands of everyday life, not just race day. Forget chasing peak performance 24/7. Instead, Simon explores how to create a balanced, res…

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The Random Health Check That Changed Everything with Dave Hill 57:08

6M ago57:08

57:08

In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery. Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitud…

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Age Is Just a Number: 5 Habits That Keep You Fit, Lean and Energised 33:01

7M ago33:01

33:01

Why You Should Listen Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real…

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6 Daily Health Metrics That Actually Matter 28:54

7M ago28:54

28:54

In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisions—without being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure. Whether you're an athlete over 50, a weekend warrior, or simply looking to better und…

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How to race the perfect Ironman. What most people don’t talk about! 29:30

7M ago29:30

29:30

When I trained for my first Ironman back in 1995 — nearly 30 years ago — there weren’t many resources available. That presented a real challenge. It was all trial and error. Fast forward to today, and we’ve got the opposite problem: too much information. With so much out there, it can be hard to know what really matters. The key? Getting the right …

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How Gaz McNamara plans to complete an Ironman and 2 Hyrox events in under 17 hours 51:20

7M ago51:20

51:20

What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROX—and that’s exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025) Gaz, a former military PTI and triathlete with t…

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How Rosie Wild used triathlon training to rehab from a catastrophic knee injury 1:09:15

8M ago1:09:15

1:09:15

Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundaries—both physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete. Why You Should Listen: Rosie’s story is a…

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Inside Indie Lee’s 2024 Season: Breakthroughs, Setbacks, and Key Lessons 1:05:00

8M ago1:05:00

1:05:00

Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out. Today, we’re diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of p…

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Unlocking the Power of Your Body Clock with Professor Karyn Esser 1:00:16

8M ago1:00:16

1:00:16

The internal body clock—also known as the circadian rhythm—is something you’ve probably heard of. But did you know that every cell in your body has its own internal clock, and they’re not always perfectly in sync? I didn’t either! That’s why I’ve invited today’s guest, Professor Karyn Esser from the University of Florida, to help us explore this fa…

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Athlete, coach, TV announcer, author, absolute legend - Steve Trew 1:12:34

8M ago1:12:34

1:12:34

Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning. Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and person…

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Unlocking the Power of HRV with Dr. Torkil Færø 1:16:36

9M ago1:16:36

1:16:36

What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric? In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach…

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Fine-Tuning Performance: Beth’s Swim, Bike & Physio Insights for Ironman Austria 43:32

9M ago43:32

43:32

Beth is back on the show as we check in on her Ironman Austria preparation! If you’ve been following along, you’ll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!) Now that she’s completed all three sessions…

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Fit, Fat & Fun Athletes wanted for Long Course Weekend - with Matt Evans 1:05:46

9M ago1:05:46

1:05:46

If you’re not familiar with Long Course Weekend (LCW), it’s a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple: •Swim 3.8K on Friday night •Ride 180K on Saturday •Finish with a full marathon on Sunday The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW ac…

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Mastering Heat Training with Dr. Lindsey Hunt 59:53

9M ago59:53

59:53

At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training. That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior…

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Winning a first World age group title at 75 years young with Mike Goddard 1:13:38

9M ago1:13:38

1:13:38

Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieve…

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From Spinal Fractures to Ironman Podiums: Emma Bexson's Remarkable Comeback 1:02:19

10M ago1:02:19

1:02:19

This week on the podcast, I’m joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emma’s story doesn’t stop there. I first came across Emma abou…

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Unlocking High Performance in triathlon and the workplace with Paul Wheat 1:02:46

10M ago1:02:46

1:02:46

This week, I’m thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you …

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How to Be in the Ready State with Dr. Kelly Starrett 1:15:50

10M ago1:15:50

1:15:50

This week’s episode is a re-run of a conversation with Dr. Kelly Starrett (also known as K-Starr in the Crossfit world) from 4 years ago. Kelly is a renowned expert in strength and mobility. He is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and the co-founder of The Ready State, home to …

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Prosecco & Push Ups: Holiday Survival with Simon & Beth 31:02

10M ago31:02

31:02

Last week marked a milestone as we released our very first episode on Christmas Day, and today, we’re excited to bring you our inaugural episode on New Year’s Day! Similar to last week’s engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together we’ll share some reflection…

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“Battle ready!” - The 2024 Grumpy Old Coaches Christmas Special 1:10:42

11M ago1:10:42

1:10:42

Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes? In the spirit of the season, we’ve reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion. It’s been …

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Your Questions Answered: Carbon Wheels, Year-Round S&C, Zone 2 Training, Swimming Tips, and Advice to My Younger Self 35:55

11M ago35:55

35:55

There’s no such thing as a silly question—if it’s important to you, it’s worth asking! As a coach, I love helping people solve their challenges, and curiosity is a huge part of that process. Asking questions and exploring ideas is how we grow, and I encourage you to keep them coming. This week’s podcast is a little different—there are no guests, ju…

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Understanding Lactate and the Norwegian Method with Dr. Sam Shepherd 1:25:31

11M ago1:25:31

1:25:31

In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt. We wrap up by ex…

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7 steps to swimming faster * Bethany Ward 44:33

11M ago44:33

44:33

Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes. As a coach, I’ve seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming F…

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Unlocking plyometrics for endurance athletes * Joe Otton 1:20:30

12M ago1:20:30

1:20:30

Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level. Joining me today is strength and fitness coach Joe Hotton, fou…