Seasonal Allergies Don’t Need To Sabotage Your Triathlon Training

Terry L. VanderWert on March 22, 2025

springtime bud on Haas avocado tree for seasonal allergies and triathlon training

Seasonal allergies affect millions of adults in the United States, including many training for a triathlon and other multisport endurance events. While allergies may affect our triathlon training, they need not sideline us, even temporarily.

This post outlines the tools I use to continue triathlon training during the spring months when the beautiful trees are spreading their generous amounts of pollen throughout the environment.

Seasonal Allergies

While much of the country is only beginning to show the promise of another spring, those of us living in Florida have been in the midst of spring pollen – and allergy – season for over a month. Since early February, when the first signs of my seasonal allergies appeared, I have opened the weather app on my phone to look at the day’s forecast. Most days, I have scrolled to the bottom of the page for the Pollen Report. For over a month, the word to the right of it has been “High”. Some mornings, however, I need not even check the forecast, because my sinuses or eyes have already alerted me to the situation.

Those who suffer from seasonal allergies know what I am saying.

While I was splitting my time between Minnesota and Massachusetts for work, I would plan my schedule to avoid each of these two areas during the two weeks when tree pollen levels were highest. Spring came just a little earlier in Massachusetts than in Minnesota, though the worst times for pollen in each occurred during May.

During our short time living in Florida, I have seen that the spring pollen season begins earlier and continues longer than in the midwest and northeast parts of the United States. The latest forecast is for pollen levels to continue to be High into April.

Individual reactions to pollen are different. For me, the spring tree pollen is what gets me. Fortunately, tree pollen levels are forecasted to begin dropping. Also fortunate for me is that I have no noticeable problem with grass pollen present throughout the year or to allergens, like ragweed, common in the fall.

Pollen Forecast from weather.com

Training Through Pollen Season

Many readers might suggest medications, such as antihistamine pills or nasal sprays. However, I avoid medication, if possible. Recently, though, I began taking an over the counter (OTC) antihistamine pill to control the symptoms (runny nose, congestion) and inflammation so I can get restful sleep and recover properly.

However, I have avoided the over-the-counter antihistamine diphenhydramine. I learned a difficult lesson leading up to and during the 2016 TriZou Triathlon & Duathlon in Columbia, Missouri. While my body responds to this medication, it has some nasty side effects for me. Besides, I feel like a zombie when using even a fractional dose.

Temporarily moving to a location where the pollen count is low may be an option. As I noted above, it worked for me when shuttling between Minnesota and Massachusetts. However, this is no longer practical. So what are your and my options?

Take Your Training Indoors

On those days with the highest pollen forecast, I often substitute outdoor cycling between and beneath the pollen laden trees with riding a stationary bike or joining a spin class at a fitness center. While in Minnesota, I often rode my triathlon bike connected to a trainer inside my house. For running, I have sought the dreaded treadmill. But even that is better than heavy breathing of pollen filled air. I cannot run with a mask, another option suggested by some people.

You may find it necessary to dial back the intensity of your training to avoid compromising your immune system.

Shower After Significant Time Outdoors

Many people notice pollen season by the green or yellow dusting of their car or anything else sitting outside. When you are outside, you are also being dusted with the pollen.

Thanks to my wife, Joy, who regularly prescribes showering as treatment for a cold or flu, I now also shower within minutes of coming in from being outside for more than a few minutes. I also shower before going to bed for the night. Removing the pollen from my hair and skin is my primary goal. However, the moist air of the shower also clears my sinuses for more restful sleep.

Consume Anti-Inflammatory Foods

Allergic reaction to seasonal allergens leads to temporary and, if not treated, chronic inflammation in our body. As triathletes, we know that inflammation is a hindrance to performance and recovery.

According to HCA Houston Healthcare, “Allergic reactions cause inflammation throughout your body. This is part of your immune system’s natural defense mechanism, but if left untreated, chronic inflammation can contribute to disease and poor immune system health.”

During allergy season, consider adding foods rich in inflammation fighting chemicals, including some natural antihistamines, to your diet. Suggestions, many which I apply, are to consume:

  • Omega-3s, including fatty fish such as salmon,
  • Vitamin C, including citrus fruits, such as lemons and grapefruit; bell peppers; and leafy greens including spinach and kale,
    • Joy and I enjoy this kale salad year round and especially at this time of year. I sometimes leave out the quinoa.
  • Quercetin, a powerful antioxidant present in onions, apples, berries, and tea,
  • Bromelain, an anti-inflammatory compound found in pineapple,
  • Spices like ginger, garlic, and turmeric include anti-inflammatory, antioxidant, and immune-boosting chemicals.

Get Plenty of Rest

I find myself napping more often than normal during this time of year.

During most of the year, I avoid midday naps. However, during allergy season, I prioritize rest to avoid my immune system being overtaxed.

What Works For You

The approach to training I have adopted this pollen season may differ from one that works for you. Yours may be better. For this reason, I want to hear what you have learned as you continue to train through allergy season.

Please share your experiences in the Comments below.

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Ask Our Coaches: Reducing Strength Imbalance

Terry L. VanderWert on February 19, 2025

senior triathletes coaches specializing in training for older senior masters triathletes in their 50s 60s 70s 80s

Question

About six months ago, I shifted from two-leg to single-leg curls (hamstrings) and extensions (quads) on the machines I use for strength training in my local fitness center two times per week.

I noticed that my left hamstring appeared weaker than my right. I could not complete the 15 reps with a complete curl; after 12-13 reps, I could not pull the weight through the full range of motion. Meanwhile, I was able to complete all 15 reps with the full range of motion using my right leg.

With the extensions, I had no problem completing 15 single leg reps with each leg. Both quads burn an equal amount, and provide the full range of motion.

I began to wonder if the small amount of knee pain I have after running is caused by the imbalance in the strength of my hamstrings. What do you think?

ST

Our Coaches’ Replies

Following is the email string with the response from two coaches.

Coach Kurt Madden

Terry,

Thanks for reaching out to us and sharing this question from an athlete. As I break it down, it appears the athlete has knee pain and left hamstring is weaker than the right hamstring.

Through my career, sometimes the cause of knee pain can be difficult to pinpoint. It could be one issue or several issues. For example,

  • Is this issue discomfort or pain?
  • Where on the knee is the discomfort or pain? Is it below the knee, above the knee, medial, or lateral?
  • Does the athlete run in one pair of shoes or does he/she rotate them?
  • How often does the athlete rotate new running shoes into their running sessions, such as once every two to three months or once every six months?
  • What type of foot strike does the athlete have such as landing on their heel or on their mid-foot?
  • Is the athlete wearing a neutral shoe or stability shoe?
  • What type of surface does the athlete run on?
  • How many sessions does the athlete run each week and what type of sessions do they incorporate such as recovery, tempo, intervals?
  • What type of terrain does the athlete run on such as dirt, grass, asphalt, or treadmill?
  • Can you share any data on running dynamics such as cadence and oscillation?
  • With strength training, does the athlete work on not only strength, but focused on mobility and stretching too?
  • With strength training, does the athlete understand and implement periodization to focus on stability, mobility, strength, and power or do the same workouts in most sessions?
  • How much time does the athlete spend foam rolling, massage, or doing yoga?
  • How durable is the athlete relative to being able to handle the stress and intensity of running?
  • What is the height and weight of the athlete and how long have they been actively running?
  • Is the athlete applying ice, CBD cream, or Tiger Balm to the knee following run session?
  • Has the athlete had a professional chiropractor with an applied kinesiology approach review the alignment of the spine, leg length, and assess the organs that are aligned to the areas around the knee?

As you can see, there are several factors that can contribute to knee discomfort or knee pain. Additionally, through my tenure as a coach and athlete, I have learned that typically more miles of running or higher volume at Zone 2 will weaken your hamstrings.

Hopefully, the information I have shared will be helpful.

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Sign-Up Link: https://app.tridot.com/onboard/sign-up/kurtmadden

Coach Tony Washington

Like Kurt outlined, knee pain and the observation of an imbalance of left and right hamstring strength is hard to diagnose.

I’ve had athletes do single-sided exercises with adding one rep per set on the weak until the strength is more balanced. Barring other issues (structural, injury caused, scarring, etc) this has helped my folks even up their imbalance.

Yoga and other foundation regimens are great at overall mobility, stability, movement, strength, and force improvements. [I have seen] recent success with Erin Carson’s Mobility Monday on YouTube and her subscribed plans.

Hope this helps,

Tony Washington

Email: tony.washington@tridot.com

Sign-Up Link: https://app.tridot.com/onboard/sign-up/tonywashington

What Has Worked For You?

What have you found to be effective in reducing strength imbalance? Share your experience, or questions in the Comments below.

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Quickest Way To Your Faster Triathlon Swim

Terry L. VanderWert on January 21, 2025

jogging to the transition area after an open water triathlon swim

This post had its genesis while reading Why I Quit Masters Swimming. In this article in Triathlete magazine, the author, Marshall Ellis, colorfully described his frustration with swimming drills. He felt like he never just swam because of the time spent on drills.

Still, many books and blog posts on training for the triathlon swim encourage various types of drills. These are one reason I have a backpack dedicated to swim training aids: fins, paddles, kickboard, and more.

What Is Your Goal?

Most of us training for triathlon or aquabike are not aiming to be elite swimmers. Our goal is to swim the race course for the distance in which we have chosen to compete. We want to finish with a competitive time, especially within the cut-off time, if the race has one, so we can continue with the bike leg. And, we also want to have enough energy after the swim to continue to finish the race.

Considerations For Training For A Faster Triathlon Swim

Within this context, our swim training needs to consider the following:

  • Triathletes need to become comfortable swimming in open water. This means consistent swimming, some in open water mimicking race conditions, or those you may encounter. In other words, don’t just swim in calm water, but practice in choppy water as well. And, if your race is at a higher elevation than you are accustomed to, try to swim some in these conditions before race day. Through a practice swim, you will learn how your body reacts to the altitude.

Related Post: Planning For A Triathlon At Higher Altitude

  • Completing a triathlon swim, no matter the distance, requires aerobic fitness. Building a strong aerobic base is as important for swimming as it is for running and cycling. The good news is that aerobic capacity built through biking and running will benefit the same cardiovascular system called upon in swimming.
  • Swimming relies on additional muscles, many not as important for biking and running. Specific training to strengthen our core, shoulders, back, and arms leads to faster swimming.
  • Of particular importance to older triathletes is swimming efficiency. As we age, our fight to maintain strength becomes more difficult. For many, it’s a losing battle. However, we can overcome reduced strength by developing greater efficiency, following the “work smarter, not harder” aphorism.

In summary, training for a faster triathlon swim requires a mix of strength training, swim technique development, and yards (or meters) of swimming.

But, where should we focus?

To answer this question, I prepared a pros and cons assessment for drills-focused and distance-focused swim training. To me, there should be no debate about the merits of strength training as part of a comprehensive triathlon training program.

Drills-Focused Training Pros and Cons

Pros

  • Drills can be an effective tool for improving swimming efficiency by isolating movements within the swim stroke. This allows one to focus on improving stroke mechanics, body position, and the “catch.”
  • Through drills, we can learn what the components of an efficient stroke feel like. We begin to feel when we are and are not using an efficient stroke.
  • Avoiding improper movements helps prevent injury, especially when these movements are repeated hundreds or thousands of times.
  • Reduces the monotony of swimming back and forth tens of times.

Cons

  • Drills can neglect the need to put all the pieces together for an efficient stroke.
  • Poorly explained drills can be confusing, demoralizing, and a waste of precious training time.
  • Many drills do little to build aerobic fitness.

My perception, based on my experience trying to apply drills only read about, is that drills require a dedicated coach. A coach will make sure each drill is performed correctly and developing the intended skills.

Distance-Focused Pros and Cons

Pros

  • Builds swim fitness, both in terms of aerobic fitness and strength of the specific muscles for swimming.
  • Prepares for the distance required on race day and, if done right, various conditions to become a more confident swimmer. Don’t underestimate the value of confidence to face both the knowns and unknowns of race day. You are not swimming fast if you pause to catch your breath after being slapped in the face by a big wave.

Cons

  • Repeating poor stroke mechanics, body position, and the like, during thousands of strokes reinforces these bad habits.
  • Repetition of poor mechanics is more likely to produce overuse injuries.
  • Swimming performance will often plateau without a coach observing your stroke and offering skilled advice. Emphasis is on “skilled.”
  • Long, continuous swims can be boring. With boredom comes excuses to cut the training short or avoid it all together. At least that’s the way I roll.

The “Quickest Way” for Triathletes Over 50

Our performance in swimming is arguably more technical, that is more dependent on technique, than it is for cycling and running. Because of this, the quickest way to a faster triathlon swim is to prioritize a more efficient swim stroke. Strength and aerobic fitness training, including swimming in race conditions, top off the swim portion of training.

This is precisely the approach of the TriDot Pool School. According to Brandy Ramirez, Director of TriDot Pool School, “the only way to improve an athlete’s swim technique is to solve the root cause of the inefficiency. This correction can only be done by stripping away the athletes’ preconceived swim techniques (the flawed technique) and building from the ground up. While I know this sounds like a heavy lift and one might think this would take months to complete, I can attest that this is exactly what we do at TriDot Pool School.

“In the course of 2 days (4 hours on Saturday and 4 hours on Sunday) our skilled Instructors walk athletes through our program and improve their efficiency in only 8 hours time. We see an average 13% improvement of swimmer’s times and 100% improvement on stroke.”

The TriDot Pool School website describes the approach, including preparation before the two days and continued stroke development exercises afterward. The website also includes a near-term schedule of classes.

Here’s To A Faster Triathlon Swim

Each of us is unique in our habits, capabilities, and needs. Some will benefit from a new stroke technique more than others. Still, from the testimonies on the TriDot Pool School website, even professional triathletes will benefit from a periodic review of their technique.

For our fastest triathlon swim, we need an efficient stroke along with aerobic fitness and strong swimming muscles.

What Works For You?

This post is based on my reading and comments of TriDot coaches who help with some of this site’s content.

I would like to hear from you. What has worked for you as you trained for a faster triathlon swim?

Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

Best Pre-Run Warmup Approach For Senior Triathletes

Terry L. VanderWert on December 4, 2024

Image of older runner warming up for a run using dynamic stretching

A pre-run warmup becomes more important with each birthday. A combination of dynamic stretching and foam rolling provides what you need for safer and better quality run training.

Background

During a recent conversation with Dr. George Eversaul, developer of AquaStretch™ therapy, I mentioned my tight hips. I told him that I was looking for a way to loosen them. In response, he told me that the first thing I should try is stretching and foam rolling before running.

It surprised me to hear him say this. I needed no convincing to stretch after running. I am also a proponent of foam rolling, having solved an IT band problem by foam rolling many years ago.

However, I had convinced myself that stretching before running needed to be gentle, especially when the running muscles were “cold”. For most runs, I have migrated to skipping the warmup. Still, George’s comment caused me to do some research on the best way to warmup before a run, especially if it would improve my running performance, prevent injury, or both.

This post is what I learned through this research.

What Is The Purpose Of Pre-Run Warmup?

As with many so-called “givens”, conventional wisdom about pre-run warmup has changed dramatically over time. According to a post on the Marathon Handbook website titled How To Warm Up For Runners + A Complete Warm-Up Routine, pre-run advice has gone from static stretching to no stretching, then no warmup to, more recently, pre-run warmup as a must-do. Sports medicine research, such as that summarized in “Warm-up or stretch as preparation for sprint performance?” published in the Journal of Science and Medicine in Sport (JSMS), supports this advice.

Static stretching is no longer advised. Why? As the JSMS article referenced in the previous paragraph showed, there appears to be no benefit. In fact, holding stretches for 30 or more seconds before the muscles are warmed up may reduce performance by decreasing muscle strength and stability. Static stretches of “cold” muscles may also increase the risk of injury, including strains, during the run.

Before heading out on a training run, sports medicine professionals and physical therapists, recommend a 10-15 minute warmup routine. The challenge is to find a routine that does not compromise muscle strength or performance.

Warmups that are now recommended have the following main goals:

  • activate, elongate, and reduce tightness of the muscles involved in running,
  • prepare joints for moving,
  • increase blood flow to increase core temperature and the temperature of the muscles required for running,
  • stimulate the nervous system.

Because of the natural decline in flexibility and muscle elasticity that occurs with age, warming up before a run is even more important for older athletes.

Best Practices for Older Athletes

Searching Google for best pre-run warmup for “older athletes” will get you a generous number of sites to peruse. However, these generally miss an important practice for older athletes, especially those with limited mobility or flexibility in parts of the body engaged in running.

The following approach is especially important for older runners.

Get Your Heart Rate Up, Gradually

Whether through a brisk walk, doing a few jumping jacks, jogging in place, or pedaling a stationary bike, start with 5 to 10 minutes of light aerobic activity. This will raise your heart rate and core temperature gradually and, in doing so, increase blood flow to your muscles. This makes the muscles more pliable and ready for the next steps. I have also found that this is a good way to produce a little moisture on my skin so my heart rate monitor is more accurate and consistent.

Foam Roll Tight Areas

For many older athletes, foam rolling tight muscles can further improve pre-run mobility.

A major cause of tight muscles is myofascial adhesions, connections that form between the fascia, or outer wrapping, of adjacent muscles and other tissue. As explained to me by a physical therapist, tightness is like trying to slide two similar materials across each other while the two materials stick together at points along their surfaces.

By releasing myofascial adhesions, foam rolling after light aerobic activity offers the following benefits:

  • Improves range of motion: According to the author of “A PT’s Guide to Foam Rolling for Runners“, studies have documented improved hip extension and knee flexion when foam rolling is combined with dynamic stretching.
  • Increases blood flow: Along with the aerobic warmup, foam rolling further prepares muscles for physical activity. Increased blood flow aids in muscle relaxation, which can reduce the risk of injury.
  • Reduces tightness: Tight muscles caused by myofascial adhesions may force our body to compensate during the run. These unnatural patterns can overuse other muscles. By providing myofascial release, foam rolling can help reduce the risk of injury caused by compensation.
  • Activates the nervous system: The pressure from foam rolling activates neural receptors, which can relax muscles and optimize their response to dynamic movements

Foam rolling is simple. Place the foam roller against a hard surface, such as floor or wall, and place the tight area of your body against the foam roller. Lean into it and slowly roll across the tight area in both directions. If you are able, hold the position directly over the tight area for a few seconds, then repeat the process until the tightness has reduced.

For more information on foam rolling, checkout Become a More Flexible Senior Triathlete By Foam Rolling.

Dynamic Stretches Round Out a Warmup

The warmup concludes with one or more dynamic stretches. These are controlled, movement-based stretches that mimic the motions of running.

Examples include:

  • Leg swings: Swing your legs front-to-back and side-to-side to open up the hip flexors and hamstrings.
  • Forward lunges with a twist to engage the core.
  • Side lunges to activate inner and outer thighs.
  • Inchworms: A full-body stretch that also targets hamstrings and core.
  • Butt kicks and high knees: These help activate your quads and glutes, promoting good form and balance during running.
  • Leg kicks: Stand with feet apart with knees straight and stretch the right hand to the left foot, holding the position for two seconds, then repeat this with the opposite hand and foot.

Resources for Dynamic Stretching:

After completing dynamic stretches, consider easing into your run, running at an easy pace for the first five minutes. Gradually increase the intensity throughout this period. This primes your body for sustained effort while minimizing injury risk.

Conclusion

Older runners and triathletes will benefit from a pre-run warmup that includes light aerobic activity, foam rolling, and dynamic stretching. After increasing our heart rate and beginning to warm our running muscles, foam rolling relieves excess tension to improve flexibility. Dynamic stretches round out the warmup by activating the running muscles.

Skipping a pre-run warmup is a “no-no” if you want to avoid injury.

How Do You Warmup Before A Run?

Please let us know how you warmup for your run? What have you learned along the way?

Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

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