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.

Can I Do Triathlon With Afib?

If you have been diagnosed with afib, is it worth training for multisport endurance competition, such as triathlon? This post, prompted by a reader diagnosed with afib, contains valuable advice from a cardiologist whose father is an ultramarathon runner.

Disclaimer

What is Afib?

Cardiologist Dr. Brian Saluck, Citrus Cardiology Consultants, P.A. describes atrial fibrillation (AF), or afib, as “a rapid heartbeat which is irregularly irregular. This means that the duration from beat to beat is different and the rhythm of the heart is not regular.”

He also noted three categories of AF:

  • Rapid AF, for which the heart rate is above 110 beats per minute (bpm).
  • Controlled AF for which the heart rate is between 60 and 110 bpm.
  • Slow afib for which the heart rate under 60 bpm.

The irregular-irregularity common to all types makes afib a condition to be taken seriously. According to StopAfib.org, “If you have non-valvular afib, you are nearly five times more likely than someone without the condition to have a stroke; if you have valvular afib, your risk is 17 times higher. In fact, about 15% or more of all strokes in the US are related to afib. You also have twice the risk of dementia, three times the risk of heart failure, and a 40 to 90 percent increased risk of death compared with people your age who don’t have afib.”

What Are Risk Factors For Afib?

Several factors contribute to the risk of stroke or heart failure in patients with non-valvular atrial fibrillation (AF). These include the patient’s history with diabetes, hypertension, congestive heart failure, valve disease, and prior stroke or transient ischemic attack. Other factors include age, gender, and if the patient has sleep apnea.

Medical professionals often assign a number to each of the primary risk factors to arrive at a score called CHA2DS2-VASc. The risk score is used to define a treatment plan, including prescription of medications such as anti-coagulants.

Is endurance exercise a risk factor for producing an Afib event?

Is there such a thing as exercise-induced AF? “Yes, for some people, exercise can be a risk factor, ” according to Dr. Saluck.

“There is a thought that in athletes whose resting heart rate is too slow, exercise can induce an afib. A normal heartbeat, over 50 bpm, suppresses other irregular heart beats. However, if the sinus heart beat, that originating from the sinus node of the heart, is low, the irregular heartbeats can take over.”

Planning To Start Triathlon But Have Afib?

“The potential risk of exercising with AF is heart failure, ” stated Dr. Saluck. “As you demand more oxygen to the heart, the heart is not relaxing normally. When you are in afib, you lose the atrial kick that normally occurs when the top part of the heart, called the atrium, contracts during the peak filling of the ventricle. That extra little contraction improves the cardiac output by 15 to 20%.

“When you are not in a normal rhythm, that is in afib, you do not have the normal contraction of the sinus node. When the atrium does not contract, you lose the extra 15 to 20% efficiency. A person with afib can go into heart failure because of this.”

A person diagnosed with afib should check with their doctor before beginning triathlon training.

According to Dr. Saluck, “a patient with afib who is considering triathlon should have an electrocardiogram (EKG or ECG) and an echocardiogram, which is a sound wave picture of the heart. These will ensure that the structure of the heart is intact and that there are no valve problems with the heart which can cause the afib, such as a mitral valve regurgitation or aortic valve narrowing (stenosis), something older adults are more likely to exhibit.”

“A lot of times, afib is a marker for underlying ischemia or decreased blood flow to a heart artery. So, if the patient has risk factors in the family and has afib, I might want to do an exercise stress test by putting the patient on a treadmill to see how their endurance is and what their heart rhythm response is to exercise.”

“We also want to make sure their electrolyte levels are okay and check their thyroid to make sure it is not off.”

Depending on the patient, their initial results, and their history with endurance sports, including the distances and duration of the events, these tests may be repeated yearly or less frequently. “If everything with the initial tests is normal, the patient is probably good for five years.”

Managing Afib While Training For And Competing In Triathlon

Plenty of men and women diagnosed with AF take part in endurance sports, such as triathlon. Applying the advice of their primary physician or cardiologist means they can derive the benefits of exercise while minimizing the risks associated with the condition. Here is an approach for managing these risks.

Be Aware of Afib Related Signs and Triggers

While training or racing, listen to and look at your body for signs of AF. For example, are you feeling shortness of breath? Do you feel fatigued? Are legs becoming swollen? These could be warning signs of heart failure.

Not all the sports of triathlon may pose equal risk. A May 2023 publication in Clinical Journal of Sports Medicine reported an association between swimming and AF. In their paper titled AFLETES Study (Atrial Fibrillation in Veteran Athletes and the Risk of Stroke), authors Pallikadavath et. al. wrote, “This is the first study to demonstrate that swimming was associated with an increased risk of AF when compared with other sports and after adjusting for lifetime exercise dose.”

According to Dr. Saluck, this finding may be consistent with the ‘divers reflex’ phenomenon. The ‘divers reflex’, or mammalian diving reflex, is a common response of all mammals to entering cold water. One result is a drop in heart rate. This happens when, with swimming, a person first enters cold water. If the heart rate is already low, as is likely for trained athletes, the irregular heartbeats can take over.

While training, pay attention to your body and learn its response to the unique stress from each of the sports.

Monitor Heart Rate and Heart Rate Signature

According to ActiveCor, maker of KardiaMobile ECG sensor, “Pushing too hard is the number one reason why exercise may become unsafe for someone with atrial fibrillation.”

Technology for monitoring heart rate has been available for many years and is even more widely accessible today.

According to Dr. Saluck, pay attention to how rapidly your heart rate rises at the beginning of exercise and how quickly it comes down after exercise. Normally, heart rate should rise slowly over three to five minutes. Once exercise has ended, it should drop considerably over one to two minutes.

Recently, companies including Apple, Samsung, Fitbit, and Garmin have come out with wearable devices having an FDA cleared ECG (electrocardiogram) function. While not a watch or wearable device, ActiveCor’s KardiaMobile is a small sensor device that connects to your smartphone to record an ECG.   

Start Hydrated and Stay Hydrated

Hydration level is critical to heart function and a common thread in many of AF triggers. As we become dehydrated, our heart rate naturally increases. Dehydration also contributes to an imbalance in electrolytes, particularly magnesium and potassium.

There is also a high association between alcohol and AF, especially for those who drink more than mildly. In addition to weakening the heart muscle, alcohol is also a powerful diuretic, contributing to dehydration.

Restful Sleep

Sleep apnea not only affects the quality of sleep but can also increase AF events. “As we age, we lose muscle tone. This can extend to the muscles in the throat, increasing the risk of sleep apnea,” says Dr. Saluck.

Manage Anxiety

“Mental stress and anxiety definitely increase your risk for heart rhythm disturbances. Anxiety in particular can change the hormonal receptors of the heart.”

Broken heart syndrome‘ is a stress-related phenomenon which can also cause AF. Sudden acute but stressful events, such as loss of a loved one, being in a car accident, or dealing with financial problems may trigger ‘broken heart syndrome’.

Stress, whether physical, mental, or emotional, must be managed for us to perform at our peak athletically as well as to control AF.

Conclusion – Can I Do A Triathlon With Afib?

A diagnosis of AF does not automatically mean a person cannot begin or continue with multisport endurance activities like triathlon, duathlon, or aquabike. However, it is important to involve your doctor and/or a cardiologist in the initial and ongoing discussion.

Cardiologist Dr. Brian Saluck offers a few key recommendations. First, hydrate well before starting and then stay hydrated with electrolytes throughout the training session or race. He also recommends wearing a heart rate monitor to make sure their heart rate does not go too high outside its normal range. If your heart rate goes high or you don’t feel normal, take a break.

Acknowledgements

Thank you to Dr. Brian Saluck, Citrus Cardiology Consultants, P.A. for contributing to and reviewing this post.

Share Your Questions and Comments Below

Do you have questions about doing triathlon with afib which were not answered? Did you find the information in this post useful? Let me know in the Comments below.

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.

What Masters Athletes Need To Know About Nutrition

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 (measured 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 (1.3 ounces per 100 pounds) of body weight per day for adults over 18, or about 65 grams (2.3 ounces) 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 (e.g. flaxseed) 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 are 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, and 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.

Choose Organic for These Fruits and Vegetables

The fruits and vegetables in the table below quickly absorb herbicides and pesticides. Therefore, it is best to choose organically farmed forms of these whenever possible.

StrawberriesSpinachKale, collard & mustard greens
NectarinesApplesGrapes
Bell & hot peppersCherriesPeaches
PearsCeleryTomatoes

Source: Dr. Livingood.com

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. This effectively means doubling the amount of protein recommended for the general population.

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 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. “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
  • 1/4 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 of 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 to taste. 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. Eating whole, unprocessed foods following the balanced, healthy eating patterns described in the USDA guidelines is best.

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

Acknowledgements

Thank you to Sakiko Minagawa, MS, RDN, LD for contributing to this post.

Share Your Questions and Comments

As an endurance athlete, what is the most important lesson about nutrition you have learned?

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. originally published on April 7, 2020, was updated on September 19, 2023.

Restarting To Bike After A Crash

A bike crash, whether it involves another vehicle or not, can be traumatizing, It can end one’s triathlon career even if the physical wounds heal.

This post is meant to answer a question from a member of the Senior Triathletes community about restarting to bike after an accident with injury.

Restarting to Bike After a Crash Can Be Physical and Emotional

One of Our Community members, Marty Hunter, knows too well how devastating a bike crash can be. She wrote the following when I asked our readers to share topics about which they would like to learn:

“[I am e]xperiencing difficulties recovering from a bike accident. Wondering what other athletes did to cope.”

Here is the background.

Training for Ironman Arizona in 2021, Marty fell on her bike while clipped into the pedals. A femur was broken in the fall, After surgery to repair it, she went through a period of walking with a cane and through many physical therapy appointments.

Even after healing physically, Marty has not recovered emotionally. She has ridden on a trainer but struggled to ride her bike outdoors on roads or trails. She told me “mentally, I’m mush”.

I am rooting for Marty to realize her dream of completing Ironman Arizona. So, I tapped into the experiences of others in our community who have been through this process of recovering from a bike crash. I am hoping their advice will help Marty return to training and racing.

Advice from Coach Jenn Reinhart

The first one to offer help was Senior Triathletes coach Jenn Reinhart. She is familiar with recovering from a bike crash having experienced a few, including being hit by a car, during her triathlon career.

Jenn and Marty spoke, after which Marty shared what she had learned from Jenn.

“Jenn found the right words to cut through my anxiety, especially my fear of being too old [to pursue my Ironman goal]. I tend to look way-way too far ahead instead of celebrating smaller but no less significant triumphs. 140.6 miles [of the Ironman] is huge. However, an 800 yard swim, 25 mile ride, and three to six mile run are totally doable. Each of these is great on it’s own. Being able to thread them together will be a mental podium finish for me.

“The basics are what I need to return to. Just get on the bike without any pressure for distance or pace at this time. Get confidence back for clipping [biking shoes] in and out. Eventually get the legs ready for power drills on the trainer.”

Advice from Other Senior Triathletes

I also spoke with two senior triathletes, Donna Maquire and Gene Peters. Both are Ironman finishers and have been injured in a bike crash.

Donna Maquire

During a triathlon in 2022, an impatient driver decided to turn when he should have waited. Because the bike course made a left turn, Donna was slowing down. These two factors – the car moving at a still low speed while accelerating from a stop and bikers slowing down for the turn – led to Donna ‘bouncing off’ the car’s side.

While her bike was undamaged, her back was fractured in three places. This was the beginning of nearly a year of back-pain as the back bones mended and aggravated discs were treated.

Within a couple of weeks of the accident, Donna was able to ride inside on the trainer. Four months after the crash, she did her first ride outside. This ride was not long and in her neighborhood where traffic is light and slow. She has continued to ride longer as time went by.

Given her experience following the crash, she does most of her training rides on a relatively flat trail near her home. She still struggles with pain when riding on hills.

Donna’s advice for Marty is to get back on a bike or trainer. When outside, never ride alone and always stay alert for cars. She uses a rear view mirror mounted on her glasses and a Garmin Varia radar that detects traffic from behind her.

She added, “Go slow. Increase the distance you ride a little at a time. And, be patient. As you ride more, you can expect your fitness and confidence to improve.”

Gene Peters

Gene Peters (look for his story here soon) told me of his experience while on his first ride after moving to Park City, Utah. During this ride, he collided with a car. In the accident, his back was broken in two places.

How did he get back to riding after healing?

The first time out after recovering, Gene rode less than six miles, enough to get comfortable riding.

Gene says that he is always concerned about cars, but realizes that there are some times when you can’t avoid riding with them around. This is another reason he does a lot of this bike training on the Computrainer his wife bought for him.

My Experience With Clip-In Shoes

I have not been in a serious accident with my bike. However, I have fallen twice during races, once because I was clipped in the pedals and unable to unclip quickly enough.

My first fall, at my Rhode Island triathlon, occurred because of a flat front tire.

I fell a second time, at a triathlon in Arkansas. This time, the fall was because I was not able to unclip my shoes quickly enough after the chain came off and jammed between the wheel and sprocket.

Interestingly, upon returning to the transition area after the bike leg of this triathlon, I saw another racer use traditional pedals with a toe cage (not clip-in) with his triathlon bike. I followed this example for the next several triathlons.

Besides making it easier to get in and out of the pedals, this configuration eliminates time in T2 to put on running shoes.

One qualifier: I am not sure this is valid for longer distance races. However, it can be helpful for restarting to bike after a crash.

Conclusions

A bike crash, especially one with an injury, can produce a major setback in one’s triathlon training. However, in most cases, it need not be career ending.

The concensus among other senior triathletes for restarting biking after a crash is to begin by getting on the bike for short rides. Ride in a safe area. And, if appropriate, use equipment that makes you feel safe, such as pedals and normal running shoes instead of clip-in shoes and pedals.

While you are regaining confidence riding outdoors, build your biking endurance using a bike trainer or stationary bike. Eventually, you will be able to put the bike handling and bike fitness pieces together.

Comments

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