Welcome back. Part one was the foundations. This is the practical, straight-talking follow on where we get honest about what actually moves the needle over 50.

We cover six actions that help you keep performance climbing while protecting recovery: less volume but better quality, HIIT done sensibly, reducing alcohol, daily creatine, the broken endurance run-walk approach, and regular health checks.

The big themes (what this episode is really saying)

Over 50, you do not need to train like a hero. You need to train with intent, recover properly, and stop letting the “small” lifestyle habits quietly sabotage the work.

Punchy takeaways

• Less volume, better quality: stop collecting miles and start making sessions purposeful.
• HIIT matters for life, not just racing: keeping VO2 max and fast-twitch fibres buys you function later, not just fitness now.
• Choose safer ways to go hard: you can hit high heart rates on a bike, rower, swim, or loaded carries without risky sprinting.
• Alcohol is the sneaky recovery thief: it hits sleep, decisions, mood, and training quality more than most people admit.
• Creatine is not hype: it is well researched, supports muscle, and there is growing support for brain health and cognitive function too.
• Run-walk is not cheating: broken endurance is a strategy to stay consistent, hold form, manage heart rate, and finish stronger.
• Health checks are health-first performance: a short appointment now can prevent a long, messy problem later.

One key quote

“Hoping things are fine is not the same as knowing.”

 

Practical “pick one lever” challenge

Do not try to do all of this at once. Pick one lever this week:

• reduce volume and sharpen key sessions
• add one HIIT session and recover properly
• cut alcohol back and watch what happens to sleep
• start daily creatine
• try a run-walk interval on a familiar route
• book a health check

 

SWAT Inner Circle

If you want help applying all of this with proper structure, support, and a plan you can trust, the SWAT Inner Circle is the simplest way to stay consistent and stay Battle Ready.

 

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:

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Email: Simon@thetriathloncoach.com

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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!