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

Recording of my conversation with triathlon coach and senior triathlete Kurt Madden about how to adapt general training plans for athletes over age 60.

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.

Strength Training for Senior Endurance Athletes

I am constantly hearing about the importance of strength training for seniors, especially senior endurance athletes. And, I don’t think it’s just because I have become sensitized to its importance.

According to the authors of Muscle tissue changes with aging, “One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function, termed sarcopenia. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.”

Related post: How To Slow Age-Related Drop in Running Performance

Senior Triathletes coach Tony Washington shared about strength training and its importance to senior triathletes and other multi-sport endurance athletes. According to Tony, senior triathletes and other multi-sport endurance athletes should prioritize strength training as the fourth discipline in triathlon.

Strength Training for Senior Multisport Endurance Athletes

Since publishing my experience with triathlon icon Mark Allen’s strength training program, the post has been among the top most read on SeniorTriathletes.com.

This is not surprising, given the intrinsic loss of strength with age. There is plenty of evidence to show that we may not stop this decline, but we can absolutely slow it down through consistent strength training. This includes some strength training every day, according to Tony Washington.

For a sedate person, starting at about age 40, they can lose as much as a percent of strength per year.

Tony Washington

Before you leave thinking you don’t have time to go to the gym seven days a week, listen to Tony’s approach to strength training and how you can supplement visits to the gym or weight room with strength training while going about your day.

My Conversation with Tony Washington

Recording of my conversation with triathlon coach and senior triathlete Tony Washington

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. Just remember, points later in the conversation often build on those Tony made earlier in it.

  • 1:11 – Strength training is underappreciated in triathlon
  • 3:07 – Key goal for strength training
  • 5:15 – Ways strength training for seniors differs from that for our younger selves
  • 8:25 – Three targets for strength training
  • 13:37 – Changes in strength training for seniors as we age
  • 18:41 – Differences in strength training between men and women
  • 21:30 – Approaching strength training when transitioning from a single endurance sport to triathlon
  • 24:55 – Influence of race distance on strength training
  • 27:11 – Reader question about preventing injury when strength training for the bike
  • 30:30 – Final advice: “Do some strength training every day.”

My Main Takeaway About Strength Training for Senior Triathletes

Strength training that improves stability, mobility, and strength is key to healthy aging and preventing injuries in triathlon. Fortunately, we can all find ways to include some strength training throughout our day.

Related post: Better Balance Makes A Stronger Triathlete

What Do You Think?

How has Tony’s perspective changed your idea of strength training? What did you find most interesting or thought provoking?

Post your comments below. You may also get in touch with Tony Washington 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 originally published on April 18, 2023. I updated it on September 23, 2024 because of a keener sense of the importance of this topic for older athletes.

Product Review: Bob and Brad Air 2 Mini Massage Gun

This post contains a review of the compact Air 2 Mini Massage Gun sent to me by Bob and Brad. In addition to my feedback, I have included thoughts provided by a licensed massage therapist.

Introduction

As older athletes, we know that recovery can be slower than when we were younger. Yet we want to train consistently. Tools and techniques that help us prevent injury and recover faster are especially important as we age.

Even though the days of ‘No Pain, No Gain’ are behind us, we may still occasionally experience pain, stiffness, or sore muscles after a workout. Massage guns have become a popular and effective tool for relieving pain and tight muscles.

About Bob and Brad

Bob and Brad is a brand built around two “physical therapists trusted by millions of followers.”

Almost one year ago, I reviewed the C2 Massage Gun from Bob and Brad. Both my wife, Joy, and I found the C2 to be effective in treating a painful area we were dealing with during that time.

In the earlier review, I wrote, “I am confident in their products because I trust these guys.” I trust them even more today, having since watched more videos on the Bob and Brad website.

picture comparing the shape and size of the Air 2 Mini and C2 massage guns.
Air 2 Mini (left) and C2 (right) massage guns from Bob and Brad.

What You Get With the Air 2 Mini Massage Gun

Here is what you will find inside the Air 2 Mini massage gun box:

  • Zippered carrying case with an insert for organizing the massager and its five heads.
  • Air 2 Mini massage gun.
  • Five quick change heads for different applications.
  • USB-C to USB charging cable
  • Extra grommets for quick change heads (2)
  • Manual in English, German, French, Italian, and Spanish languages.

Specifications

The table below shows the main specifications for the Air 2 Mini Massage Gun.

SpecificationWhy It’s ImportantValue for Bob and Brad Air 2 Mini Massage Gun
SpeedAlong with amplitude, speed determines the power of the massage gun. Lower speed is for a lighter duty massage, while higher speed is for a faster or more aggressive one.1750 – 2050 – 2400 rpm (3 speeds)
AmplitudeDetermines the depth of the penetration of the head. The higher this value, the deeper the massaging tool can press into the muscle.12 mm
Stall ForceThis measures the amount of force at which the gun stops vibrating. Stalling is a way the unit protects itself.28 pounds
WeightThe weight of the gun affects how easy it is to hold during use.1.25 pounds with air cushion head
Noise levelThe sound produced by the gun during operation determines if you can use it while talking or listening to others or while listening to TV or other audio or video recordings. The value for this gun is within the normal range of human conversation.not specified, though listed as their quietest massage gun

Why Five Different Heads?

The User Manual included with the Air 2 Mini Massage Gun pictures the five heads and their typical uses. These range from activating muscles before a workout to recovering after exercise and managing chronic pain from injury.

uses of different heads for the Bob and Brad Air 2 Mini massage gun
Page from the Air 2 Mini massage gun User Manual showing uses for different heads.

Our Experience

After opening the Air 2 Mini box earlier in the day, Joy and I took it to a dance where we met friends. One friend, Sheri C., a licensed massage therapist, had not heard of this massage gun. While talking at our table on the dance floor, Sheri started to use it. She seemed to like it. The next day after Joy and I finished golfing with Sheri and her husband, I left the Air 2 Mini with her for more testing.

Following is Sheri’s and my comments on the Air 2 Mini.

A Licensed Massage Therapist’s Review

As a Licensed Massage Therapist, I had the opportunity to try out the Bob & Brad Air 2 Mini Massage Gun, and I must say, it exceeded my expectations. From the moment I picked it up, I found it incredibly easy to hold and maneuver, allowing me to target specific muscle groups with precision.

The pulsing percussive movements offer three levels of strength, but what stood out to me was the versatility. Despite having the option of higher intensities, I personally found the lowest setting to be perfect for my needs. It provided just the right amount of pressure without causing any discomfort.

I primarily used the massage gun on my upper traps and hips, areas that tend to hold a lot of tension, especially after long days of giving massages. As I do not always find time to get a professional massage for myself, I found this to be a great utensil to help with those nagging areas of tight muscles that develop from my work as a Licensed Massage Therapist. The results were truly impressive. My muscles felt relaxed, rejuvenated, and most importantly, not overworked or sore. It’s clear that the device effectively alleviated tension and helped promote recovery.

One of the standout features of the Bob & Brad Air 2 Mini Massage Gun is the inclusion of several adapters, which allows for the targeting of even more specific areas with ease. This level of customization is invaluable in my line of work, as everyone has unique needs.

Additionally, I appreciate the thoughtful design of the device itself. It’s evident that a lot of consideration went into its construction, from the ergonomic design, to the compact carrying case it comes in. The case makes it convenient to transport between clients or while traveling, ensuring that I always have access to relief whenever I need it.

Overall, I believe the Bob & Brad Air 2 Mini Massage Gun is a well-thought-out device that delivers exceptional results. This will definitely become an essential tool for me, to keep me moving when I am not able to obtain a professional massage. I would whole-heartedly recommend it to fellow massage therapists or anyone looking for effective quick relief of tight muscles.

My Thoughts

From its specifications for amplitude and stall force, the Air 2 Mini Massage Gun is a light to medium duty gun. I was able to stall it easily using the air cushion head. Still, I found it to have plenty of power to release tension in stiff muscles.

The Air 2 Mini is compact yet powerful enough to treat stiffness on the go. Since I suffer with stiff upper back muscles while golfing, I took the Air 2 Mini on the golf course. I appreciated the way it relaxed tight muscles while waiting to tee off.

For some cases, like self massaging the upper back muscles, I find the C2 Massage gun easier to hold. But the Air 2 Mini is ideal for carrying in a computer bag, backpack, gym bag, and golf bag.

Want to Order the Air 2 Mini Massage Gun?

If you want to buy the Bob and Brad C2 Massage Gun on Amazon, please use this link: https://amzn.to/3QR6qSn.

If you purchase the Air 2 Mini using this link, I earn a small commission which helps to cover the cost of maintaining this website.

Affiliate Disclosure

How Do You Use a Massage Gun?

What do you use a massage gun for?

What massage gun do you use? How did you choose it? What is the most important specification for you?

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.

Should You Choose Your Triathlon Distance Based On Body Type?

Does your body type make you better suited to compete at a particular triathlon distance? Are you better suited for sprint triathlons or for Ironman distance races?

I started wondering this after recently finishing a difficult training. This post summarizes what I learned while looking for an answer to this question.

In Search of the Ideal Triathlon Distance

Most of you know there are triathlons covering a wide range of distances – from super sprint to full Ironman 140.6. If you want to learn more, check out this post.

Over the past several years writing for SeniorTriathletes.com, I have spoken with many triathletes age 50 and over. Some have done sprint and Olympic distance races. Many have also done Ironman triathlons. Some have even done ultra-endurance events.

I recalled a conversation I had with a man, an Ironman triathlete, a spectator of my New Mexico triathlon. While waiting for the awards ceremony, he told me he preferred Ironman triathlons over sprint triathlons. He went further to tell me he disliked sprint triathlons, the reason he had not done this race.

Why? Because in a sprint triathlon, he felt pressure to push harder, that is, to literally sprint during the entire race.

Then, I remembered my conversation with Ironman Craig Cross. Craig believed his body was better suited for weightlifting than triathlon. Yet, he was doing Ironman triathlons.

I wondered if my body makeup made me better suited for sprint triathlons than the longer, endurance-based Ironman races. Or was my experience just a result of my training and the time I devoted to it?

Can Somatotyping Link Body Type and Ideal Triathlon Distance?

To answer this question, I turned to the internet. Here, I learned of somatotyping, a field of sports medicine and research involving characterization of body type. Somatotyping is also used to correlate body type to performance in various sports.

Interestingly, I found that many fitness trainers use somatotyping to tailor an individual’s training program to achieve a body type best suited for their particular sport.

Definitions

A few definitions will be helpful in following the information in this post and in your own research should you choose to go further into this topic.

Somatotypes – categories into which individual bodies are categorized according to their shape. A typical somatotype will include a ratio of each of the following three basic body types:

  • Ectomorph characterized by a long and lean frame with little body fat and little muscle (think, ‘super model’). With a lean build, this body type may have an advantage in swimming due to reduced drag in the water. A lean frame may also lead to better aerodynamics on the bike.
  • Mesomorph types have greater than average muscular development and, generally, a medium frame. Those with this type develop muscles easily and have more muscle than body fat. American football lineman are predominantly of this body type. They may also be excellent cyclists because of their ability to generate power.
  • Endomorph types have a higher percentage of body fat and less muscle mass. Endomorphs are often heavier and have rounder bodies. However, this does not mean they are obese, though they gain weight more easily. With proper training, those with this body type are able to compete in triathlon.

Anthropometry is the systematic study and characterization of human body measurements. As illustrated in this paper, anthropometry involves a complex set of measurements and calculations based on these measurements. The output is a score representing the proportion of each of the three body types – ectomorph, mesomorph, endomorph – in an individual.

Body composition is a measure of the relative amounts of fat, bone, muscle, and water that make up one’s body. It is a more useful indicator of health than weight.

Body Type Affects Sports Performance

Sports medicine research has repeatedly documented that body type is an indicator, not guarantee, of performance in sports. For example, the body type of elite athletes varies between sports, as shown in this study comparing the body types of elite kayakers, football (soccer) players, and basketball players.

“Several studies have shown that body composition is related to higher performance in endurance sports, especially in sports where athletes must transport their body weight. Thus, for each kg of extra weight in the trunk, aerobic demand increases by 1%, and for each additional kg in the legs, aerobic demand increases by 10%.”

These studies have shown that a body type that reflects less weight based on fat mass leads to higher performance in sports that require endurance. This is especially true for sports that involve a lot of running. Less fat corresponds to higher VO2max values.

A big body type that is ectomorphic or mesomorphic is going to be much better at sprinting as these traits make people much stronger.

Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward. Shorter strides and less weight tend to lead to greater speeds over long distances. 

What Is The Perfect Body Type For Running

What About Body Type and Triathlon Performance?

Results of a study published in the European Journal of Sports Science concluded that body type is a significant factor for male Ironman triathletes while not one for their female counterparts.

This study, based on competitors of Ironman Switzerland, concluded the ideal somatotype for male Ironman triathletes is 1.7-4.9-2.8 (ectomorph-mesomorph-endomorph). Somatotype (body type) contributed to 28.6% of the variation in Ironman times.

“The endomorphy component was the most substantial predictor. Reductions in endomorphy by one standard deviation as well as an increased ectomorphy value by one standard deviation lead to significant and substantial improvement in Ironman performance (28.1 and 29.8 minutes, respectively).”

Similarily, an article titled “Physical and physiological factors associated with success in the triathlon” reported:

“Elite triathletes are generally tall, of average to light weight and have low levels of body fat, a physique which provides the advantages of large leverage and an optimal power to surface area or weight ratio.”

Other researchers have drawn similar conclusions from studies of body type and triathlon performance. In Changes in Triathletes’ Performance and Body Composition During a Specific Training Period for a Half-Ironman Race, the authors concluded from their review of prior research, “Body composition is also related to performance in endurance sports, including triathlons. An excess of body weight is especially disadvantageous in the run segment”.

The consensus appears to be that excess body fat correlates to lower VO2max, which leads to lower performance in endurance races, like triathlons.

Performance is Not Just About Body Type

The authors of Kenyan and Ethiopian Distance Runners: What Makes Them so Good? help us see that athletic performance is more than just about genetics. Environmental factors such as diet, where we live (in this case, altitude), and culture (active from a young age) influenced the runner’s body type.

The study also highlighted psychological influences within a culture which have led to the dominance of this group in distance running.

You Can Change Your Body Type Through Training and Diet

The study involving Ironman Switzerland triathletes mentioned earlier also concluded:

“Athletes not having an ideal somatotype of 1.7-4.9-2.8 could improve their performance by altering their somatotype. Lower rates in endomorphy, as well as higher rates in ectomorphy, resulted in a significant better race performance.”

How does one change their body type? In part, through training and diet.

The National Association of Sports Medicine (NASM), which provides training and certification for personal trainers, nutrition coaches, and many other fitness-related disciplines, provides recommendations for training and diet based on body type.

While your genetics may predispose you to a general body type that works against being an elite triathlete, you can change your body composition and type to improve your performance.

Reducing weight by reducing body fat is the first place to start. Developing upper body muscles for swimming and lower body muscles for the bike and run will lead to further improvement.

Is There An Ideal Triathlon Distance For Your Body Type?

I encourage first-time triathletes to first do a sprint triathlon. If you are like me, you fall in love with this distance and continue with it. However, many others aspire to longer distance triathlons.

Barring physical limitations that prevent you from training for a desired distance, you can go after your goal. It’s a matter of priority, of commitment.

You might not be the highest performing triathlete in your age group. However, neither you nor I can use body type as an excuse for not going after a triathlon goal.

What Triathlon Distance Do You Prefer? Why?

Let us know in the Comments (below) your favorite triathlon or other endurance sport distance and why you prefer it.

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