How To Make Triathlon Training Senior-Specific
Triathletes over age 50 struggle to find senior specific triathlon training plans. This is the major reason for partnering with Our Coaches, each who are also senior triathletes.
The genesis of this post and my conversation with Senior Triathletes coach Kurt Madden was a question from one of our readers. Linda, a female triathlete over age 60 wrote:
“How do you change a triathlon training program that is meant for everyone, to one that works for a female over 60?”
The Senior Triathletes’ Challenge – Finding An Age-Specific Training Program
Looking back over my time in triathlon, I appreciate the challenge of finding the right training plan. What part of a training plan found in a book or online is appropriate for an older athlete? More specifically, what is the best plan for training given my strengths and weaknesses?
This is especially true when the mainstream endurance sports writers consider a man or woman age 40 to be an “older athlete.”
As you will hear, Kurt knows firsthand how the needs of an athlete over age 50 differ from their younger self. In this conversation, he gives us principles to use in adapting generic training information and hints for preventing injury and maintaining an active life for the long term.
Stress plus rest equals growth.
Kurt Madden, “Over 60” triathlete coach and athlete
Coach Kurt Madden’s Advice on Making Triathlon Training Specific to the Older Endurance Athlete
Milestones in our Conversation
If you don’t have time to listen to the entire conversation now, you can download it for later listening. You can also jump to a specific point within the conversation.
- 1:02 – Kurt’s answer to Linda’s question begins with three principles for adapting general training and exercise programs.
- 3:58 – What to look for in generic training and exercise plans.
- 7:22 – Best ways for those over 60 to prevent injury when training.
- 10:51 – Nutrition: How to – and how not to – fuel your body during a training program.
- 15:09 – Alternatives to trial and error in adapting general training plans.
- 20:29 – How to develop a consistent, sustainable exercise program.
- 27:17 – Kurt’s tribute to three senior triathletes from age 78 to 92.
Related Links
Atomic Habits – Kurt mentioned this book, one I had previously reviewed from the perspective of a triathlete.
TriDot.com – This page shows the training plan options mentioned by Kurt Madden in the recording.
It’s Time for Your Questions and Comments
What questions do you have for Kurt?
Of Kurt’s advice, what did you find most interesting or thought provoking?
Based on his comments, how will your approach to generic training and exercise programs change?
Post your comments below. You may also contact Kurt Madden directly using the email address on his profile page.
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.
This post was first published on May 17, 2023.
Terry —I think what you are doing is admirable and listening to Kurt he hit many great points for seniors —the challenge is that he is only 68 and the deterioration in performance seems to only go down significantly when 70 to 75 — so until he gets to that age it is hard to translate the feelings and what type of training program is the right one —everyone over 70 should be defined as triathletes as long as they are doing three physical activities —few can do a half or full Ironman as they have grown up in a generation where strength and nutrition were not really touted as being that important so education is now even more critical so then the cardiovascular is more fun.—Happy to chat anytime as at 75 I am still competing at a level that my times still make the podium in the 70 to 75 category.—I race sparingly but love the overall training as striving for the very best last quarter of my life. —JIM
Jim – Thank you for your kind words and for your comment. You are doing well to remain active at the high level required by our sport.
I have made Kurt aware of your comment and expect him to reply. In the meantime, I will email you to arrange a time for us to chat.
Terry
Hi JIM,
So by now, you’re 77? How’s that going?
I so appreciate your comments regarding “significant” declining when in one’s 70’s. I only started doing any “events” (I have never considered them to be “races”) when in my 60’s, and pulled off a marathon, several half marathons, and a few Olympic triathlons. Now I only do one half marathon, 5 K’s with the kids (Turkey Trots, Shamrock Shuffles, etc.), and Tri-Sprints. My “running” time on the tread can sometimes be managed at 12, but on the road (especially in VT), is more often 14-15 these days.
All that considered, I wonder if you find that it’s possible to improve?
Yesterday I did the sprint distance at Vermont Sun Triathlon, and a 78 year old woman finished “first” at 1:51:50.5.
I think that’s pretty darn good.
I finished “second” at a leisurely 2:26:54:6. (There were only two of us in that age group!)
Weirdly enough, I did slightly better than last year.
Question:
Are you still training?
Is it possible to “improve” times with more practice?
Thanks!
Sunny
Sonja,
Wow! Super job and yes improvement can be seen with the proper practice as compared to more practice. I have an athlete who is 81 years old and another one who is 87 years old and we continue to see success and excellence relative to training and racing with the utilization of the TriDot pllatform and my coaching services.
Sincerely,
Kurt Madden
Sonja -I did respond but email must have got lost — of course you can improve and at least not go backwards — all down to how much time you have —a routine of mobility strength core and listening to your body area the keys —then running becomes even more enjoyable —i use the climber elyptical and strider at the gym to supplement running on the concrete —also the new running shoes with carbon plates help immensely but are expensive but for me worth every penny. -good luck -JIM