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Terry VanderWert

What Masters Athletes Need To Know About Nutrition

What Masters Athletes Need To Know About Nutrition
Simple, all natural, and delicious lunch

During a Stryd “For the Love of Running” webinar, registered dietitian Sakiko Minagawa presented nutrition guidelines for endurance athletes. She identified the day-in, day-out nutrition needed for athletes, including masters triathletes, to perform at their highest levels.

What was almost comical, however, was the number of questions focused on race day nutrition.

I thought about this scene after the webinar. Most of us recognize the importance of daily nutrition. However, in truth, we spend more time investigating the latest dieting fad or fueling strategy while grabbing whatever is convenient for a meal.

“Eating well and being active” is a ‘one-two-punch’ for healthy living of older adults, according to the website Eat Right. In fact, what we eat before, during, and after training can be part of our competitive strategy as an athlete.

Nutrition is a key component to health and sports performance.

Sakiko Minagawa, MS, RDN, LD

For the masters endurance athlete, paying attention to nutrition is even more important than for the younger person. Changes to our bodies that occur with age make what we eat increasingly important.

How Our Bodies Changes With Age

As we age, we must change what we eat and drink, how we rest, and how we spend our leisure time and train for endurance sports like triathlon.

“People who did the equivalent of 30-40 minutes of jogging per day, five days a week showed biological markers of a person seven years younger.”

From a report cited in “Six Principles of Triathlon Training for Seniors

How are we to change the way we eat, sleep, and play? By considering the most important changes to our bodies that occur with age.

Loss in lean body mass and bone mass

At around age 50, our skeletal muscles lose cells and become smaller and stiffer according to Dr. Vonda Wright in Masters Athletes: A Model for Healthy Aging.

Without intervention, the reduced muscle mass and increased stiffness results in lower strength, reduced power, and more frequent muscle strains and joint pain.

Decrease in total calorie needs

Resting metabolic rate (RMR) is the energy (expressed in calories) necessary for normal body functions such as heart rate, blood pressure, and body temperature.

Lean body mass (muscle) has a higher RMR than fat. Therefore, any loss of lean body mass, including that related to age, will reduce the calories required to maintain a given weight.

Decrease in nutrient absorption

For a significant portion of the senior population, age means reduced production of stomach acid. This may seem like a good thing given the barrage of advertising for medications to treat heartburn and acid reflux. However, less stomach acid can affect absorption of nutrients from food sources.

Decreasing absorption of nutrients, such as vitamin B12, vitamin D, calcium, iron and magnesium, affects bone health, blood pressure, and other metabolic processes.

How Age-Related Changes Affect Nutrition Needs of Masters Endurance Athletes

The changes with age explain why proper nutrition is one of six keys to triathlon training for seniors and even more critical to get right than for younger athletes.

The physiological changes mean that we need fewer (net of exercise) calories, higher amounts of protein, and greater amounts of key nutrients.

Sakiko Minagawa challenges us to do this by eating smarter and more efficiently. We must minimize so-called empty calories while consuming more nutrient-dense foods in the proper proportion.

Following are guidelines for older adults from government and private sources.

Nutrition for the General Population of Older Adults

In the United States, the Department of Health and Human Services and Department of Agriculture update dietary guidelines every five years based on the current nutrition science.

The greater number of people living longer has led to specific guidelines for older adults. MyPlate for Older Adults published by Tufts University is based on the 2015-2020 Dietary Guidelines for Americans but targeted to those age 65 and over. Check out their short, informative video with these recommendations and the following guidelines from nutrition professionals.

https://www.choosemyplate.gov/
United States Department of Agriculture publishes nutrition guidelines.

Greater amounts of protein

It is important to pay attention to protein intake, avoiding skimping. Muscles of older adults require greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults over 18, or about 65 grams of protein for a 180-pound adult. Research suggests that adults over age 65 require greater amounts.

More anti-inflammatory foods

Fish oil (through fish, like salmon and sardines, and supplements) and certain plant and nut-based oils (e.g. olive, avocado, and walnut) are recognized for their anti-inflammatory properties. According to sports nutritionist Dr. Nancy Clark, “healthy plant and fish oils provide a health-protective anti-inflammatory effect. Given that diseases of aging such as heart disease, diabetes, and arthritis are triggered by inflammation, consuming canola, olive, avocado, walnut, and fish oils that reduce inflammation is a wise choice.”

Vitamins and minerals

The reduced ability with age to absorb nutrients from food means that we need to eat foods higher in certain nutrients. Prioritize fruits and vegetables high in vitamin D (e.g. salmon, eggs, orange juice) and calcium (e.g. green leafy vegetables, broccoli), though balance is also important.

Hydration

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. Registered nutritionist and chef Ian Harris points out that “vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over ninety percent water”. In addition, “melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.” Many other commonly available fruits contain over 80 percent water.

Watch your salt intake

According to registered dietitian Sally Kuzemchak, those over age 50 are more likely to be “salt sensitive”. We need to pay even greater attention to salt intake. However, you don’t have to forego taste. Herbs and spices make effective salt alternatives.

Supplements

Consuming a balanced diet with nutrient-rich foods such as whole grain, fruits, vegetables, protein, low-fat/fat-free dairy should be our first choice for nutrient needs, according to Sakiko Minagawa. However, given the importance of avoiding bone mass loss, active seniors may benefit from supplements such as protein powder, vitamin D, calcium, and/or a multivitamin to meet the nutrient needs not provided by food. Prior to taking supplements, review any plans with a dietitian and/or physician to avoid any potential negative consequences from overdosing or interactions between supplements and medications.

More Nutrition Guidance for Masters Endurance Athletes

Active seniors, including triathletes, need even greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. Dr. Nancy Clark recommends that the masters athlete consume 1.4 to 1.6 grams of protein per kilogram of body weight per day (0.6 to 0.7 gram per pound of body weight per day) spread throughout the day.

For a masters athlete who weighs 150 pounds (68 kg), this means 95 to 110 grams of protein per day. Distribute your protein intake throughout the day. Consuming 25 grams four times per day is a good goal.

In addition, the masters athlete should consume an additional 40 grams of protein after hard exercise for muscle repair and recovery as soon as possible after finishing the session. Think whey protein smoothie since whey protein is high in the amino acid leucine, which triggers muscle growth.

Some research also suggests potential benefits of protein consumption before sleep for overnight muscle protein synthesis. Sakiko Minagawa recommends foods such as low-fat Greek yogurt, cottage cheese, and milk which are great sources of protein as a pre-bedtime snack. These help with recovery and adapting to exercise training.

Stay hydrated

The active senior triathlete, especially one who sweats a lot during endurance training, needs to pay special attention to staying hydrated. Follow the guidelines for drinking healthy water-based beverages and eating fruits and vegetables high in water content. Pay attention to the color of your urine and consume enough water in whatever form so it is consistently light-colored.

While we need to avoid excessive salt intake, the endurance athlete needs to make sure he/she does not become electrolyte deficient during training, especially in high temperatures.

Meal Guidelines for Active Seniors

MyPlate for Older Adults provides the following guidelines:

  • 50% of the plate should contain several servings of various colored fruits and vegetables. These can be fresh, frozen, or canned but look for low sodium and low added sugar varieties.
  • 25% of the plate (at least three ounces) should contain whole-grain pasta, breads, cereals, or rice. These are important sources of nutrients and fiber.
  • A serving of low-fat or fat-free dairy (milk, yogurt or cheese) fortified with vitamin D to provide protein and much needed nutrients.
  • Vary protein choices with more fish, beans and peas (see the chart below), and milk. Many of these protein sources also contain significant amounts of important nutrients such as vitamin D and calcium.
  • Consume plenty of fluid from sources such as water, coffee, tea, soups, and high water content fruits and vegetables.
  • Oils used for salads or food preparation should be liquid oils.
Beans and peas are a source of protein to support nutrition for masters endurance athletes
Grams of protein per cup of commonly available beans and legumes. Source: healthline

Endurance athletes in training should adjust these guidelines to accommodate their special needs for higher protein intake, more water consumption, and additional vitamin D and calcium. One can “kill two birds with one stone” by eating more fish such as swordfish, salmon, tuna; milk; yogurt; eggs; and cheese since these are good sources of both protein and vitamin D.

A Healthy and Surprisingly Good Tasting Recipe High in Protein and Fiber

Besides hummus, I had not found recipes with chickpeas that both my wife and I enjoyed. That changed with the following recipe from Bon Appétit.

Quite Possibly the Best Chickpeas

  • 1 lb. dried chickpeas, soaked overnight, drained
  • 1 medium onion, thinly sliced
  • 6 garlic cloves, crushed
  • 2 – 3 x 1 inch strips lemon zest
  • ¼ cup extra-virgin olive oil
  • Kosher salt, freshly ground pepper

Recipe Preparation

Combine chickpeas, onion, garlic, lemon zest, oil, and a couple big pinches of salt in a large pot. Add 2 quarts water and stir to combine. Bring to a boil, then reduce heat to medium-low and simmer, stirring occasionally and replacing any water that evaporates, until chickpeas are tender, about 2 hours. Taste and season generously with salt and pepper. Let cool.

If you make this recipe, share your thoughts in the Comment below.

Involving an Expert

Older athletes should avoid extreme or fad diets. However, you may be impatient to lose weight or increase athletic performance. The safest approach is to follow the balanced, healthy eating patterns described in the USDA guidelines.

Consult a dietician for additional nutrition recommendations for your specific health and sports performance goals.

Acknowledgements

Thank you to Sakiko Minagawa, MS, RDN, LD, Peak Performance Sports Nutrition LLC, (Boulder, Colorado) for contributing to this post. Learn more about Sakiko at https://www.peakperformancesn.com. Contact her by email at sakiko@peakperformancesn.com.

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Triathlon Across the USA: State #11 – Florida

Triathlon Across the USA: State #11 – Florida
Crabby Bills Restaurant across the street from Clearwater Beach.

Clearwater, Florida; November 11, 2012—TriRock Clearwater Triathlon

Joy and I used the timing of this triathlon to schedule a Florida vacation of a little over a week. The trip, in honor of our 39th wedding anniversary, provided opportunity to spend time with friends (Lyle & Diane in Deerfield Beach; Don & Sue in The Villages) and relax at the Holiday Inn in Highland Beach, one of our few romantic getaways.

Getting to the Florida Triathlon

We flew with my bike from Minnesota to West Palm Beach, Florida on Friday, November 2nd. Following a short drive south, we reached the Holiday Inn in Highland Beach, our base for a weekend visit with friends in nearby Deerfield Beach. 

On Monday morning, we drove to The Villages, about one hour northwest of Orlando, where we spent the night with friends Don and Sue in the house they had rented.  The next morning, we moved to a house in The Villages we had rented for four nights as part of a get-to-know-the-area package. 

Through the rest of the week, I ran and cycled with a group of 60- and 70-year-olds. Joy and I also played golf with Don and Sue, took in a movie, went dancing every night, shopped, ate out, etc. In short, we had a blast.

On Saturday, we drove from The Villages to Clearwater Beach, the venue for the triathlon the next day.  Before picking up the race packet, we enjoyed a fresh seafood lunch at Crabby Bill’s situated directly across the street from Pier 60, location of the transition area. After picking up the race packet and before driving to our hotel, we walked around the expo that was part of the triathlon.

1st TriRock Clearwater Triathlon

About 150 male and female triathletes from thirty-two states and five countries met for the inaugural TriRock Clearwater Triathlon on what was a near-perfect morning for a triathlon.  Skies were blue with a few wispy clouds. The air temperature was comfortable, though cool, especially with a light breeze coming off the water.

Distances for the individual legs of this USAT-sanctioned sprint triathlon were:

  • Swim: 0.34 mile (550 m)
  • Bike: 13.4 mile (21 km)
  • Run: 3.1 mile (5 km)
The swim for the Florida triathlon was in the cool water of the Gulf of Mexico at Clearwater Beach.  The exit for the swim was near the pier shown in the picture.  Source: commons.wikimedia.org
The swim leg of the Florida triathlon was in the cool water of the Gulf of Mexico at Clearwater Beach. The exit for the swim was near the pier shown in the picture. Source: commons.wikimedia.org

Swim

The water in the Gulf of Mexico was unexpectedly cold, around 65ºF. This meant that according to USA Triathlon rules, wetsuits were not only allowed but encouraged.

Swimmers started in waves based on age groups. The water was calm, making for a comfortable swim once I absorbed the initial shock of the cold water.  Upon exiting the water, we ran to the grassy transition area across the beach with its mixture of sand and small shells.

Bike

The distinctive feature of this race’s bicycle leg was the ride up and over three bridges spanning inner coastal portions of water.  The climb up and ride down from these bridges led to a challenging and, occasionally, fast (over 30 miles per hour) ride.

The first part of the bike leg of the TriRock Clearwater Triathlon took us across Clearwater Bay on the Memorial Causeway. Source: commons.wikimedia.org.

When not on a bridge, we snaked our way through neighborhoods in Clearwater, Belleair Beach, and Clearwater Beach, finishing the ride on Gulf Boulevard and Coronado Drive.

Run

The initial section of the run was along the causeway (bridge) that was also part of the bike course. On the way to the turnaround, we passed the first of several bands providing live music along the run course, another of the signature features of this race.

About one-mile into the run, we turned around and headed back in the direction of the park. At the roundabout across from the transition area, we continued on the completely flat running path along South Gulfview Boulevard, the street running parallel to Clearwater Beach. Here we encountered the next series of bands.

Following a second turnaround, we headed toward the finish line.

Results

Who says that ‘old people’ don’t take these races seriously? Maybe young people, but not those of us racing in the higher age groups.

This race again showed the competitiveness of older triathletes. The race for the second, third, and fourth places for the Males 55-59 Age Group was close; only 19 seconds separated the second and fourth place finishers.

I finished third in my age group, 8 seconds behind the second-place finisher and 11 seconds ahead of the fourth place finisher.

After the Florida Triathlon

Before traveling back to Minnesota, we made one more overnight stop in The Villages. With this visit, we could see our friends once more, enjoy more dancing at Lake Sumter Landing, and pack my bike for the airline ride home.

Race Firsts

  • First triathlon performed with a vacation to celebrate our wedding anniversary.
  • First triathlon with the swim portion in the Gulf of Mexico.

Leave Your Questions and Comments Below

What type swim do you prefer? ocean? lake? pool? Why?

Have you combined a race and vacation? If so, what has been your favorite?

Please share your comments below.

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Book Review: “Atomic Habits” for Triathletes

Book Review: “Atomic Habits” for Triathletes

“Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear is for those, including triathletes, who wish to create new, performance-enhancing habits. It is also for those who want to eliminate destructive habits.

In the Introduction to the book, Mr. Clear shares a powerful case study involving the British Cycling team. By applying the principles in this book, the team went from a perennial loser on the world stage during the 20th and early 21st centuries to the dominant competitor from 2007 to 2017.

During this ten-year period, British cyclists earned 178 world championships and sixty-six Olympic or Paralympic gold medals. They also won five Tour de France races.

This is the first example of many that highlights how so-called atomic habits have been used to improve fitness training, running, and personal and professional development efforts.

Following are my takeaways from the book, from the perspective of a triathlete.

What are ‘Atomic Habits’?

Atomic habits are regular activities or routines that, while small (hence the word ‘atomic’) and easy to do, provide significant impact (also related to ‘atomic’) on a process. Repeating these over time (as a habit) leads to a compounding effect.

According to James Clear, “Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them.”1

Developing the habit of consistent, regular and structured training is an example of an atomic habit related to triathlon.

How to Develop Positive ‘Atomic Habits’

“Atomic Habits” summarizes the approach to developing new, performance-enhancing habits in a two-step process:

  • Determine the person you want to be and how you want to be defined.
  • Take small actions that prove that you are this person. Repeat these actions.

Related post: Book Review: The New Psycho-Cybernetics

Rather than focusing on the action you want to achieve (such as to complete an Olympic-distance triathlon), the approach described in “Atomic Habits” starts with defining yourself in terms of the person who will achieve the goal.

In the triathlon example, the person makes the subtle but important change to define him/herself as an Olympic triathlete. From here, the triathlete develops a training plan, eating habits, sleep behaviors, and so on (the process) consistent with an Olympic-distance triathlete.

The new habits develop through a four-step process detailed in the book and described in the first column of the table below.

StepMakes object of a good habitMakes object of a bad habit
CueObviousInvisible
CravingAttractiveUnattractive
ResponseEasyDifficult
RewardSatisfyingUnsatisfying

James Clear also describes ways to make sure the new habit sticks. These include habit stacking (combining an existing positive habit with the desired new habit), changing the environment, and reframing a habit (from “I have to go for a run” to “I get to go out into the fresh air and improve my heart health”).

You will also learn about the Diderot Effect and the Goldilocks Rule and how these can support building new habits.

Be Patient, New Habits Require Time

It often takes time to make new habits part of our new-normal routine. Mr. Clear cautions us to be wary in how we interpret the results as we work to develop new habits.

The tendency is to expect linear results. For example, in my training, I expect to see consistent (linear) reductions in my 5k time as I restart running after a break. However, this is not the way results typically come.

The graph of Results vs. Time below shows Mr. Clear’s representation of our expectations and experience as we build new habits.

Figure 1: Plateau of Latent Potential from page 22 of “Atomic Habits” by James Clear.

While we expect linear results, results are non-linear. The gap between the expected and actual results creates what Clear calls a “Valley of Disappointment”.

Seeing this graph for the first time created an ‘Aha-moment’. My experiences in run training definitely follow this, one reason that patience is so important. When impatience wins, I will try to speed up the results by training harder or longer. The result is usually injury and longer recovery time.

Summary

Our beliefs and the views of ourself can be engaged to drive processes that help us achieve our goals. Focusing on becoming the person we want to be can lead to greater performance than had we focused on the goal. Atomic habits help us become who we want to be and perform at a higher level.

For More Information About “Atomic Habits”

“Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” is available in print and audio versions at Amazon.com by clicking the link or picture below.

You can also see the text for free by clicking here.

Throughout the book, James Clear refers to resources on his website for creating atomic habits. Please checkout the website at https://jamesclear.com/.

Follow the links below to purchase “Atomic Habits” on Amazon.com.

  1. Clear, James, “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones”, Avery, 1st edition (October 16, 2018), p. 17.)
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Why Should Seniors Use A Triathlon Coach?

Why Should Seniors Use A Triathlon Coach?
The Tri Doc, Dr. Jeff Sankoff, triathlete and triathlon coach. Picture courtesy of The Tri Doc.

Why would a senior triathlete hire a coach for triathlon training? Triathlon coach, Dr. Jeff Sankoff, also known as The Tri Doc, shares his thoughts.

Meet the Tri Doc

I became acquainted with senior triathlete Dr. Jeff Sankoff during the January 23, 2020 episode of the Tri Swim Coach podcast. In that conversation, Jeff shared five common myths of triathlon, including the myth that we must get slower as we get older.

Since then, I have also listened to several episodes of the Tri Doc podcast which Jeff produces. Jeff is an Ironman University certified triathlon coach and finisher of over 50 triathlons of various distances. He is also a husband, father, and emergency physician living in Denver, Colorado.

Jeff possesses a unique ability to communicate information from his medical training in a manner that I can easily understand.

After listening to Jeff, I asked him to make a case for triathletes age 50 and over to hire a coach for their triathlon training. I came away from our conversation with a new perspective which I have organized into three reasons for seniors to hire a triathlon coach.

Before Starting Triathlon Training

Jeff recommends that anyone with risk factors for heart disease should be cleared for training by a medical doctor before beginning training. You may have heard of deaths that have occurred during triathlons, rare as they are. Check out the Tri Doc podcast from July 22, 2019 for more on this subject.

The Tri Doc’s Three Reasons for Hiring A Triathlon Coach for Seniors

Many older athletes are intimidated by the thought of doing a triathlon, often because of its three sports, one which may be especially challenging to an individual. For many this is swimming. This was also the case for Jeff.

Triathlon is an underappreciated sport for older athletes.

Dr. Jeff Sankoff, The Tri Doc

The reality, according to Jeff, is that triathlon is excellent for older athletes precisely because it does involve three sports. Training for the three sports of triathlon leads to a broader range of fitness and reduces the risk of overuse injuries common in older athletes.

So, now that you are convinced of the merits of triathlon, consider the reasons you should hire a coach to guide your training.

Reason#1: Realistic Goal Setting

Goals are useful for new and experienced triathletes alike. They provide clarity for defining and for evaluating the results of a training plan. For this reason, goal setting is one of the first benefits of hiring a coach.

For the beginner triathlete, one who ‘doesn’t know what he doesn’t know’, this can be especially valuable. The triathlon coach will work with the athlete to identify his/her goals. The coach can also provide a ‘sanity-check’ on the individual’s goals, helping the triathlete set achievable ones and prioritize triathlon gear purchases.

To illustrate, let me share how a triathlon coach would have helped me with my first triathlon.

To be clear, I did not have a coach. However, before my first triathlon, I read almost everything on triathlon that I could find and trained diligently in swimming, biking, and running. My daughter and I held a mock triathlon, including the transitions, a week before the race. I felt prepared.

However, days before the race, my thoughts ranged from ‘just finishing’ to ‘winning my age group’. I really had no clue of what the race would be like.

On race day, I saw my first tri-bikes, initially in the transition area and then as they sped past my hybrid bike and me as if I was leisurely riding in the park with my youngest grandchild.

I finished with relative ease but also learned that there are some very fit ‘old people’. There were many other lessons from that day, all learned while I fell in love with the sport.

In hindsight, a coach would have helped me set realistic goals beyond finishing the race.

Reason #2: Smarter Triathlon Training

Are you looking to compete in a longer distance triathlon? Or do you have your heart set on standing on the podium at the awards ceremony of a major triathlon? If you and your coach agree that your goals are realistic, the coach will provide a roadmap for realizing them.

A coach typically begins with an assessment of the athlete’s current fitness and capability in the three sports. Jeff usually requests videos of the athlete swimming, biking, and running. He studies these videos to identify changes to the swim stroke, bike fit, and running form that will improve performance and reduce the possibility for injury.

With focused goals for the training, the coach will develop a customized training plan for the triathlete. The customized plan often includes advice for recovery and nutrition and a strategy for race day.

Through periodic communication, the coach and triathlete will review progress against the plan and make any adjustments, keeping in mind the athlete-specific goals and the reality that our bodies are less forgiving of training errors as we age.

Reason #3: Minimizing Injury

As we age, we become more prone to overuse injuries. For this reason, all Tri Doc training plans incorporate strength training.

Most people misunderstand strength training as part of triathlon training. For example, many of us have visions of bulging biceps and broad shoulders when we think of strength training. However, bulk is not the aim in triathlon training.

Example of a strength training plan by Jeff Sankoff Tri Doc, triathlon coach for seniors
Strength training is an essential part of triathlon training according to Tri Doc, Dr. Jeff Sankoff. Pictured is an example of a personalized plan. Picture courtesy of The Tri Doc.

Instead, the goal of strength training is to maintain the muscle that we have and strengthen muscles around joints to prevent injury. Strength training is especially important for older athletes since muscle loss occurs at an increasing rate as we age.

Should injuries occur, the triathlon coach will ‘tweak’ the training schedule so the athlete continues to increase their fitness and endurance while the injury heals.

Related post: Six Principles of Triathlon Training for Seniors

Not everyone needs a coach but everyone can find a reason to hire a coach.

Dr. Jeff Sankoff, The Tri Doc

One More Benefit of a Triathlon Coach for Seniors

Most triathletes in their 50s, 60s, and 70s are highly motivated and competitive. However, as we become less energetic or suffer injury, the motivation to train can wane. A coach will encourage the older athlete to continue training and racing, helping him/her recover from injury and even reach new levels of performance.

Related post: 5 Ideas for Staying Motivated with Age Young – A Conversation with Tony Schiller

What Does It Cost to Hire a Triathlon Training Coach?

Jeff described two approaches for amateur triathletes to involve a triathlon coach in their training:

  • Purchase a ‘canned’ training plan – For somewhere around $30/month, one can purchase a training plan based on a specified triathlon distance (e.g. sprint, Olympic, Half-Ironman, Ironman). Most plans are not age-specific, a major concern to this audience.
  • Personalized coaching – This approach provides the triathlete regular access, usually by phone, text message, and email, to a triathlon coach. The goal setting, video analysis, and personalized training plans referred to above are included. The cost, which typically ranges from $150/month to up to $600/month for elite athletes, depends mostly on the frequency of interaction between the athlete and coach. Jeff’s average monthly fee is around $200.

One caveat. Many, but not all, triathlon coaches are certified by organizations such as USA Triathlon or Ironman University. Some experienced triathletes are also coaches, even though they have not taken time to become certified. Do the research, putting your relevant life skills to work.

For More Information

Email Dr. Jeff Sankoff, The Tri Doc, at tri_doc@icloud.com with questions and for more information about his coaching services.

Leave Your Questions and Comments Below

What has been your experience with triathlon coaches?

How have they helped you with training and racing?

Please share your comments below.

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