Terry L. VanderWert, Author at Senior Triathletes * Page 5 of 49

Review – Train to Tri: Your First Triathlon

Terry L. VanderWert on September 5, 2025

Looking to complete your first triathlon? Want to inspire and motivate your children, grandchildren, parents, friends, or co-workers?

If so, Train To Tri: Your First Triathlon by Linda Cleveland and Kris Swarthout is for you. This 246-page guide provides the essential information needed to prepare for your first triathlon.

Authors: Linda Cleveland and Kris Swarthout, both USA Triathlon Level 2 coaches with lots of experience competing in triathlon and coaching triathletes.

Publisher: Human Kinetics

Who is this book for?

Train To Tri is written primarily for those considering or already committed to completing their first sprint or standard (formerly called Olympic) distance triathlon.

Even though it is aimed at first-timers, it is not just for those doing their first triathlon. While I have completed over 40 sprint triathlons, I found several useful training tips. I have already put some of them to use.

What does the book cover?

The book opens with a 24-question Triathlon Readiness Assessment. Results of the self-assessment help the future triathlete identify with one of three categories – bronze, silver, or gold – and select the training plan included later in the book. This initial section also provides guidelines for choosing the specific race for your first triathlon.

I like the basic strategy of the first triathlon training plan laid out by the authors – to focus most of the training effort on your weakest leg.

You should focus the most time and effort on [your third strongest sport] to develop strength and endurance as well as improve technique. (page 9)

Gear

Once you decide to do a triathlon, you will quickly learn about the incredible amount of clothing and equipment (called ‘gear’ in the triathlon world) surrounding the sport. Since not all the gear is necessary for your first triathlon, the authors distinguish between the ‘necessary’ and the ‘nice to have’ or ‘you can wait and decide after your first race’ gear.

Your Triathlon Support Group

Training with a group can provide the extra motivation needed to push through a training program and reap the rewards of completing your first triathlon. A group can also help you to improve your technique more quickly.

In this chapter, the authors suggest ways to create a support network for your training in swimming, biking, and running that includes various clubs and your family, friends, and co-workers.

You may have various support group options. For example, if you live in a retirement community, such as The Villages, Florida, you have a built-in support group in The Villages Triathlon Club. Members train and race together with encouragement galore.

If you are working in an area without a triathlon training club in the area, you can create your own support group through a local fitness center, community pool, bike shop, and running store. This provides flexibility to follow your specific training plan while enlisting the support of instructors and others with experience from which you can benefit.

Swim

The chapter on swimming covers the basic elements of an efficient stroke with illustrations for a proper freestyle technique. I appreciated the suggestion for traveling and swimming, especially the advice for making use of the typical small hotel pool.

Interestingly, many triathletes find swimming to be their weakest sport. If you are in that group, get comfortable being in the water and with swimming with other people as you will experience on race day. Whether swimming in a pool or in open water, you will inevitably come close to, if not in contact with, other swimmers. Staying calm is the key to finishing the swim.

If the race you choose includes an open water swim, you will want to practice swimming in open water to become familiar with ‘sighting’. For safety reasons, I recommend adding the ISHOF Safe Swimmer (see also below) to your list of gear.

Bike

Most of us know how to ride a bicycle. However, many have never ridden in a large group at speeds associated with a triathlon.

Therefore, the focus of this chapter is safety. According to the authors, safety in biking begins with a review of the various components of the bicycle to make sure that they are each in good working order. They also describe the most important cycling skills and suggestions on how to hone these, both individually and in group rides.

When riding on the road in traffic, you need to follow the rules of the road as if you were driving a car. (page 78)

Run

We all know how to run. Right? Well, not necessarily in a way that is the most efficient or that minimizes the possibility for injuries. About half of this chapter is dedicated to proper cadence (steps per minute) and body form. The rest of the chapter introduces training with a heart rate monitor and training involving the three-run types included in the weekly training plans.

If you take one thing from this chapter, remember to progress slowly (the ‘10% per week’ rule) to minimize the likelihood of injury. Unfortunately, we need to be reminded of this every so often.

Strength and Flexibility

Building strength and increasing flexibility are two keys to increasing your performance in triathlon. For many of us who spend a lot of time sitting during their workday, lack of flexibility can be the major root cause of injury. The authors show that a relatively small amount of time spent in strength training and stretching can lead to better performance and fewer injuries. Plus, these are another way to ‘mix it up’ and keep the training interesting and fresh.

Nutrition and Rest

If we all know how to run, most of us are even better at fueling (aka eating). The challenge is to eat properly. It becomes even more complicated when we are exercising, burning more calories, trying to build muscle, and recovering from the stress of training.

Triathlon training can be a great way to shed pounds and improve your health. Eating the right foods in the right amount and at the right time is the focus of this chapter. The authors are clear: “Although your daily caloric burn will certainly increase based on your training volume, you don’t have a license to hit the buffet for every meal”.

The chapter begins by showing us how to calculate two important numbers related to exercise – resting metabolic rate (RMR) and caloric burn rate. The authors discuss how to eat (or ‘fuel’ as they define it) throughout the day. This includes eating before, during, and after workouts. Sample menus for triathlon training days help to illustrate the principles of proper fueling.

The chapter concludes with a discussion about the importance of rest within a process known as periodization. The authors even provide a simple test to help us determine when our body is telling us to take a day of rest.

If you do not get adequate rest, the muscles will fatigue and eventually fail, resulting in injury. (page 139)

Training plans

It’s now time to put the information from the previous chapters together and begin to train for your first triathlon. Sample 8-week training plans are provided for bronze-, silver-, and gold-level athletes for both sprint and standard distance triathlons. I appreciate that the authors show readers how to tailor the plans to meet their particular strengths and weaknesses and their individual schedules.

Preparing to race

I love this section. Here, the authors take the new triathlete down the ‘home stretch’ to completing their first race.

Filled with practical advice, the authors walk us through the two weeks leading up to the race. With greater detail for race day, you can feel the thrill that begins upon waking and includes crossing the finish line and heading to the refreshment area for a cold drink and banana.

Related post: How to Choose Your Next Triathlon

Why get this book?

Train To Tri is pragmatic and focused. It includes essential information for each of the sports of triathlon. The authors season the information with the nuances of practicing them within a triathlon.

You can trust the USAT-certified coaches with this ‘no-nonsense’ guide.

Let us know what you think of Train To Tri

Share your experience with this book in the Comments below.

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This post was originally published on January 21, 2018. It was updated on September 5, 2025.

Featured in Triathlete Magazine: Our 50-State Triathlon Odyssey

Terry L. VanderWert on August 22, 2025

lead picture for August 22, 2025 article in Triathlete magazine

👉 Read the full article on Triathlete magazine

Joy and I are honored to share that our 12-year adventure to complete a triathlon in every U.S. state has been featured in Triathlete magazine.

The article, “One Couple’s Love of Adventure and a 50-State Triathlon Odyssey,” highlights how a simple idea after my first triathlon in 2011 grew into a journey that took us across the country. Along the way, we discovered new places, built lasting friendships, and deepened our marriage partnership through triathlon and travel.

Themes from Our Adventure Reported in the Article

Some of the storylines you’ll find in the article include:

The surprises we found at each race, such as with flat tires or whitewater river kayaking instead of swimming, which broke my own “no firsts on race day” rule.
Joy’s role not only as travel planner and cheerleader, but also as a volunteer at many of the races.
How the triathlon community became family to us, offering encouragement at every stage of the journey.

👉 Read the full article on Triathlete magazine

Want the Whole Story?

If this story resonates with you and you’d like to learn more of the behind-the-scenes details—about the people we met, the places we explored, and the challenges and triumphs along the way—I’ve written about it in my memoir, Triathlon Adventures Across America: Swimming, Biking, Running, and Making Memories Together.

📖 Learn more about the book here.

Triathlon Adventures Across America by Terry VanderWert

Find Your Next Adventure

A special thanks to Sarah Gordon for her work in writing the Triathlete Magazine article. We’re grateful for the opportunity to share our journey with a wider audience. We also hope it inspires you to keep seeking new adventures—whatever stage of life you’re in.

My Experience with Mark Allen’s Strength Training for Triathletes

Terry L. VanderWert on August 21, 2025

free weights or dumbbells used in strength training

This post, which documents the approach I have used for strength training for triathlon over the past several years, was first published on March 14, 2019. The latest update was published on August 21, 2025.

Credible Endorsements for Strength Training

After competing in sprint triathlons for eight years, my training had become sloppy. I had lost the discipline of the early years. I had nearly stopped strength training, focusing instead on cardio and endurance training. And to top it off, my performance was poorer. I was slower than ever and struggling with knee pain while running.

The article entitled Mark Allen’s 12 Best Strength Exercises jumped out at me as I skimmed my emails one winter morning. Having read about triathlon for over eight years, I knew of Mark Allen and considered him a credible source of information. I became even more interested in the plan once I realized that this strength training plan had also been a turning point for Mark. In the first full season after following this program, Mark won three international multi-sport endurance events, including the IRONMAN World Championship in Kona-Kailua, Hawaii.

Soon after, I read about Judy Cole, a 73-year-old ultra runner. Judy had started running every day during her early 30s. However, early on, she had problems with her knees. Following the advice of her running partner to strengthen her quads and hamstrings “became a game changer.”

I had also been struggling with knee pain, something I had not faced for several years. Judy’s experience sounded oh-so-familiar, so I committed to Mark’s plan.

Introducing Mark Allen’s Strength Training Program

This post is part introduction to and part journal of my experience with Mark Allen’s strength training program.

The table below lists the twelve exercises in this program along with the triathlon event(s) most impacted by the exercise. While I vary the order in which they are performed, these are the same exercises I do two days per week, except when I do not have access to the equipment.

Mark’s original article includes videos that show how to perform each of them correctly. I urge you to watch the videos before starting the program. And, if you are anything like me, you will find it helpful to watch periodically to make sure your form and breathing are correct.

Exercise	Helps Most With
Lateral Pull-Down	Swim
Leg Extension	Run
Leg Curl	Bike, Run
Bench Press	Swim
Squat	Bike, Run
Lateral Dumbbell Raise	Swim
Calf Raise	Run
Dumbbell Pullover	Swim
Backward Lunge	Run
Bicep Curl	Swim, Bike
Tricep Extension	Swim
Leg Press	Bike, Run

Starting with my first time using Mark’s routine, I have recorded the number of repetitions and weights for each exercise in a Google Sheet. I have also noted when I could use a heavier weight in the next session and any pain or soreness I felt during or after the session.

If you would like to follow Mark Allen’s strength training program, comment below or email me at seniortriathletes@gmail.com. I will share the Google Sheet I use to record my results and progress.

Strength Training Modified: Custom Warm-Up

Like most training, warming up the muscles is helpful, and may prevent injury. Over the years, I have varied the warmup,

I now start each session, no matter the Phase, with a series of bodyweight and band exercises that serve as a whole-body warm-up. I began the hip, shoulder, arms, and back exercises through physical therapy, first to address pain in my right glute and later to eliminate upper back spasms.

When done properly, I end this 20-minute period having broken a sweat and feeling loose. The table below provides more detail on this part of what is a 70-minute routine, two days each week.

Warm-Up Target	Details
Hips	All-4s side leg lift (“fire hydrants”) – 30 each side Side-lying hip abduction with internal rotation – 30 each side Side-lying leg lift – 30 each side
Shoulders, Arms, Upper Back	Shoulder external rotation with scapular retraction – 2 x 15 Shoulder single-arm cross body extension – 2 x 15 Shoulder horizontal abduction – 2 x 15 Standing shoulder row with anchored band resistance – 2 x 15 Shoulder extension with band resistance – 2 x 15
Core	Boat pose – 1 minute Bridge – 1 minute Side plank – 1 minute each side Plank – 1 minute

After some sessions (depending on time available), I complete another 10–15 minutes of cardio. I finish with static stretches and/or foam rolling of my hamstrings, quads, calves, and upper and lower back.

Periodically, I re-read the original article and watch the videos to make certain I perform each exercise using the correct form and breathing.

exercise machines — Mark Allen’s strength training program for triathletes involves a mix of exercises that involve free weights, weight machines, dumbbells, and body weight.

Endurance Strength Training – Phase 2

In my initial use of this program, I moved to Phase 2 after a few weeks with the Phase 1. The main difference between these two phases is that Phase 2 involves two sets of 12–15 repetitions of each exercise with 90 seconds rest between sets, rather than one set in Phase 1. As in Phase 1, I completed two sessions per week with at least one day, but usually three days, between them.

During Phase 1, I selected weights for each of the exercises for which I could complete 15 repetitions with good form. For some, I was able to increase the weight slightly during the four weeks.

In transitioning into Phase 2, I used the same weights as at the end of Phase 1. However, in the first two sessions, I completed only 12 (rather than 15) repetitions in each of the two sets (except for squats, for which I completed 15). I did this following the principle of preventing injury by increasing intensity gradually.

Continuing with this principle, I increased the number of repetitions to 15 for the first set in week 2, while the second set still involved 12. In week 3 and beyond of Phase 2, I completed 15 repetitions for both sets.

“Increasing the intensity, time, or type of activity too quickly is one common reason for a sports injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted, and length of your exercise session.” – Very Well Fit

Lessons from Strength Training for Triathletes

I have learned some important lessons while using this plan:

Be patient – the results may seem to come slowly, but they will come.
Become familiar with the specific equipment you will use in the program. In addition to watching the videos in Mark Allen’s article, I watched others, especially those working with a personal trainer.
Add weight only after a few sessions (minimum two) when the weight feels easy while maintaining good form.

Sample of Google sheet used for tracking progress with my strength training based on Mark Allen’s program for triathletes.

What If You Don’t Have Access to a Gym?

There are many reasons for us not having access to weights or weight machines used in Mark Allen’s program. If you don’t have gym equipment, consider the approaches described by two other sources.

Training for the Run

In a Stryd For the Love of Running webinar, Dr. Jinger Gottschall presented six at-home exercises for a strong core and improved run mechanics.

The six include three bodyweight moves aimed at improving run mechanics:

Squats (at 16:17 in the video) – also useful for bike training.
Lunges (at 19:00 in the video).
Abductor movements (at 23:58 in the video) using an elastic band.

Dr. Gottschall recommends performing 100 repetitions (50 on each side for lunges and abductors). I have reached 50 reps per session twice per week. If you want more challenge, add weight. If you don’t have free weights, use a water bottle or milk jug. (Water weighs 8.3 lbs per gallon / 1 kg per liter.)

The second part of Jinger’s session includes three core exercises (front plank, side plank, glute bridge). These overlap with the five core exercises (front plank, side plank each side, glute bridge, and boat pose) that I perform.

Training for the Swim

During the 2020 quarantine around COVID-19, I joined Tri Swim Success Online Triathlon Swim Training Program. As part of the membership, I received access to video training with dry-land resistance band exercises for swim fitness.

Let us know in the Comments what alternates to training in the gym with weights and machines you have found.

New to Strength Training?

If you are getting started with triathlon training and/or strength training, here are two must-read posts:

Strength Training for Senior Endurance Athletes with senior triathlete and triathlon coach Tony Washington
‘At the Core’ – Strength Training to Help Seniors Perform Better and Avoid Injury
Pay attention to recovery. Recovery After 50: What Every Triathlete Must Know contains valuable insights about recovery from other senior triathletes aged 50 to 80+

You may be interested in this article from Silver Sneakers with advice on how to begin a strength training program.

What is Your Approach to Strength Training?

Let us know below what you have learned from your strength training? Have you found any “must-do” exercises or targets? Have you found exercises in yoga or other sports to be effective? Please share your thoughts in the Comments below.

Joe Simonetta Brings Home Gold At 2025 National Senior Games

Terry L. VanderWert on August 14, 2025

Joe Simonetta at NSGA 2025 triathlon awards ceremony

In 2023, I introduced readers to Joe Simonetta, who, at age 80, competed in his first-ever race of any kind—a triathlon, no less—and won gold in his age group at the National Senior Games in Pittsburgh. You can read that story here: My First Race of Any Kind: Triathlon – Joe Simonetta’s Story.

Two years later, Joe returned to the National Senior Games, this time in West Des Moines, Iowa, for the 2025 edition of the triathlon—and once again, he came out on top in the Men’s 80-84 age group.

“I previously won in 2023 in Pittsburgh—so this was a successful title defense,” Joe wrote in an email following the event. While it’s easy to focus on his back-to-back gold medals, Joe’s story is about much more than podium finishes. It’s about the spirit of healthy aging, embracing new adventures later in life, and finding joy in competition and camaraderie.

Extra Rain Forces Change

The 2025 National Senior Games’ triathlon reminded competitors of the importance of adaptability. Because of the heavy rainfall leading up to the event, the lake used for the swim leg recorded high E. coli levels. This forced race organizers to change the race, replacing the 400-meter swim with a one-mile run on a course separate from the 3.1 mile (5 km) course for the third leg of the triathlon. Fortunately, the organizers adapted quickly, making sure all participants knew the change well in advance so there was no confusion on race morning.

Therefore, the format for this triathlon became:

1-mile (1.6 km) run
12.4-mile (20 km) bike
3.1-mile (5 km) run

Joe Simonetta awaits the start of the 2025 National Senior Games triathlon.

A Dry Start

Joe came to Des Moines determined to defend his 2023 win. “I had more knowledge and experience this time. I improved my swim stroke and planned to use a wetsuit for the first time.” He had also included more interval work in his run training until calf injuries slowed him down.

He also bought a quality road bike for training and racing—unlike in Pittsburgh, where he rented a less competitive bike. Other changes included racing in a tri suit and using a bib holder race belt to reduce his transition times.

The race began at 7:40 am under clear skies and cool temperatures in the high 50s. Joe described the pre-race atmosphere as calm and friendly, with athletes chatting and volunteers offering encouragement. “There was an undercurrent of excitement as we all knew we’d be starting differently than planned,” he said.

Joe admitted his disappointment at not using his swim training in this race. He was also concerned about the additional running. “Heading into the race, I was concerned about the 5k run because I had been dealing with calf injuries in both legs that had severely limited my run training.” While he had recovered from the injuries using rest, massage gun therapy, magnesium glycinate, compression sleeves, and pickle juice, he ran with greater caution.

Still, the modified format made for an interesting challenge. “It was a fast start that got everyone’s heart rate up right away,” he recalled. Joe said that he ran the 1-mile and the 5k at a conservative pace to avoid a recurrence of injury. After the race, he said that he could have run a bit faster without risking injury.

Hills, Lakes, and Tree-Lined Trails

According to Joe, the bike leg was “hilly and challenging,” featuring several long, gradual climbs that tested endurance, plus a few short, steeper sections that forced competitors to dig deep. “The downhill sections were fast and exhilarating, but you had to stay alert,” he explained. “The course was well-marked and well-monitored by volunteers and law enforcement, which made it feel safe despite the traffic on some stretches.”

The final 5-km run looped around a picturesque lake inside West Des Moines’ Raccoon River Park. Joe described it as a pleasant mix of shaded, tree-lined paths and open sections that offered sweeping lake views. “It was a beautiful setting,” he said, noting that the scenery helped distract him from fatigue during the last miles.

A Competitive But Friendly Race Atmosphere

Joe was quick to highlight the volunteers and organizers, who made the event run smoothly, even with the late change to the racecourse. “Everything was well-organized, and the staff and volunteers were friendly and responsive—both on site and via email before the event. The overall atmosphere was positive and supportive.”

This atmosphere continued throughout the race. Despite the Senior Games triathletes being serious and competitive, they were also friendly. “While everyone was pushing hard during the bike and run, words of encouragement were common.”

A Familiar Rival and a Warm Finish

At the awards ceremony, Joe was seen shaking hands with second-place finisher Rob Norris from Michigan—a fellow triathlete with whom he’s now shared three race start lines.

Joe recalled that Rob was also his main competitor in Pittsburgh in 2023. “We’ve developed a friendly rivalry,” Joe said. “Seeing familiar faces out here makes it even more enjoyable.”

Joe Simonetta and Rob Norris share congratulations on finishing the 2025 National Senior Games triathlon.

That handshake wasn’t just a sportsmanlike gesture. It celebrated persistence, sportsmanship, and the connections formed through shared challenges.

A Laid-Back, Hassle-Free Venue

Joe also had high praise for West Des Moines, Iowa, as a host city. “From the easy-to-navigate Des Moines airport, to the excellent bike rental shop, to my hotel and the race venue—all close to one another—it was hassle-free.” Joe characterized West Des Moines as wholesome, open, and relaxed, with lots of green in the hillsides, forests, and cornfields.

“The people I met were friendly, and the pace of life felt more laid-back than in many places.”

Still Inspired

Joe’s performance in 2025 is impressive, but what’s more powerful is the example he continues to set. In his words, “The goal is to keep moving, keep challenging yourself, and enjoy the process.”

Whether you’re 58 or 85, getting started is always worth it. Joe’s first race was at 80. His second gold came at 82.

To learn more about the National Senior Games and how you can get involved, visit the official NSGA website.

Were You In Des Moines?

Let us know in the Comments if you attended the 2025 National Senior Games either as a participant, volunteer, or spectator.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

Author: Terry L. VanderWert