Training to Run for Senior Triathletes

Terry VanderWert on October 15, 2020

gradual hill used for running repeats

If you are among the tens of thousands of beginner or intermediate senior triathletes, this post about training for the run is for you.

Once you have a base level of aerobic fitness, it is time to add higher intensity to gain speed and endurance from your training. This post provides an overview of higher intensity run sessions. It also includes links to books with training plans you can use to prepare for your first or even your hundredth triathlon.

First, the Ground Rules of Run Training for Senior Triathletes

Before adding higher intensity to your training, it is important, even critical, to be aware of some of the key ground rules:

  • Observe the 80:20 rule of aerobic to anaerobic (high intensity) training.
  • Do not run all-out. Before beginning higher intensity sessions, run a 5k. Use your pace for this as the basis for the pace during high intensity portions. Most programs specify a pace for intervals that is below the race pace. A goal of the intervals, or even longer runs, is to use a pace that can be maintained throughout each of the repeats within a set.
  • Avoid increasing distance and speed by more than 10% per week.
  • Pay attention to running form.

More on these later in the post.

Start With Realistic Goals

Injury is the greatest risk when adding higher intensity to your run training. First, you are excited to get into the ‘real’ training. And, if you are like me, you imagine being able to run faster than your body is able.

Why do I say this? Because I have been there more times than I care to admit. Running too fast at this point usually leads to injury, enough to send you back to the start.

The best place to start is by using your last race time. However, if that has been more than a few months in the past, run the distance for which you are training. Use this time as the basis for the next 12 (sprint) to 18 (Ironman 140.6), or more, weeks leading up to a race.

Don’t Forget the Warmup

Every run session begins with 10 to 15 minutes to warm up the muscles. An easy jog will accomplish this. However, the warm-up will be even more effective using one or two of the following1,2:

  • Strides – 80 to 100 yard (meter) runs at a fast but relaxed pace; gradually accelerate over the first three-fourths of the distance and decelerate to the warm-up pace during the rest of the distance.
  • Butt kicks – 20 meters of running on the balls of your feet while trying to lift your feet high enough to kick yourself in the butt. These are often included in the first part of the strides. Butt kicks help with leg turnover speed, hamstring strength, and heel recovery.
  • High knee lifts – These are also often included in the first part of each stride. For this drill, the goal is to lift your knees as high as possible with each step in order to increase leg turnover and strengthen calves and hip flexors.
  • Skip – Combine jogging and skipping for 100 yards (meters) two or three times during the warm-up.

Types of High Intensity Runs

  • Track repeats (or repeats on a relatively flat section of a paved or concrete trail) – these runs include distances of between 400 and 2,000 yards (or meters) followed by short periods of recovery. The distance of the repeat will gradually increase throughout the training program. The goal for these is to increase maximum oxygen consumption (VO2 max) and improve running efficiency, speed, and power.
Graph shows running power (in Watts) and pace (in minutes per mile) that is part of run training for senior triathletes. The graph shows three repeats of higher power and speed near the end of the run.
Power (in Watts) and pace (in minutes per mile) versus time from a Stryd power meter. Note the three intervals (gold and blue colored spikes) on the right third of the graph.
  • Hill repeats – According to the running power meter manufacturer Stryd, start with 2 x 15 to 20 seconds running up a hill with at least 8% grade (8 feet [meters] rise over 100 feet [meters] distance). Repeat every 7 to 14 days adding two repeats each session to a maximum of 10 per session.

Longer runs

  • Tempo runs – These are runs at a pace considered hard but still comfortable. Tempo runs are designed to increase anaerobic performance and, more specifically, the lactate threshold. The distance of these runs will vary with the distance of the race for which you are training and where in the training plan you are at the time. For example, the distances for tempo runs typically peak at about three-fourths of the way through a plan.
  • Long runs – These are the longest but also the slowest runs. The aim of these is to increase aerobic endurance.
  • Brick runs – These are runs of at least one mile immediately after a bike session. Brick runs train your body to run with good form after having completed the bike leg of a triathlon. Since this transition involves significant changes to body position (from the hunched over, aero or similar position to running), pay extra attention to your running form. An article on Training Peaks highlights typical problems with form when running after biking. It also describes the importance of proper running form in a triathlon using Olympic gold medal triathletes as examples.

Related post: Why Seniors Should Use Interval Training

Typical Run Training Session for Senior Triathletes

A high intensity run training session will consist of the following in order listed:

  • Dynamic warm-up (NO STATIC STRETCHING of cold muscles!) for 10 to 15 minutes by jogging or combining jogging with one or two of the warm-up drills described above.
  • Main set consisting of either repeats, tempo runs, or long runs.
  • Cool down by jogging for 10-15 minutes. Proper cool down provides the benefits of active recovery.
  • Stretching of warmed muscles immediately after completing the cool down portion of the run. This portion should include stretching the hamstring muscles, quadriceps, calf and Achilles tendon, and back.

The references at the end of this post contain detailed training plans for 5k (sprint) to full marathon (Ironman 140.6) distances.

Watch Your Form

Some books on triathlon training provide detailed descriptions of proper running form. These point to proper foot strike, head orientation, elbow angles, stride length, and so on. Kind of intimidating and too much for me to remember when I am running.

That’s why I appreciate that Joe Friel3 boils these down to simply ‘running proud’. You get most of the way if you think about looking proud – head high, standing tall, clearly defined steps, modest stride, etc.

Leave Your Questions and Comments Below

What have you learned to make your run training more effective? What is your favorite high intensity routine and why? Least favorite and why?

References

  1. Linda Cleveland and Kris Swarthout, Train To Tri – sprint and Olympic distances only (paid link)
  2. Bill Pierce, Scott Murr, and Ray Moss, Run Less Run Faster – 5k to full marathon (paid link)
  3. Joe Friel, Triathlete’s Training Bible – 5k to full marathon (paid link)

Affiliate Disclosure

Training to Train – Building Aerobic Fitness for Senior Triathletes

Terry VanderWert on September 17, 2020

image from cover of Run Less Run Faster

This post is the first in a series about training for the beginner and intermediate triathlete age 50 and over. Its focus is creating aerobic fitness for senior triathletes. Originally published on September 17, 2020, it was updated on October 14, 2020 with additional test results.

The foundation for structured triathlon training is a solid base of aerobic fitness. Even elite athletes typically begin each new season with a ‘base phase’.

In Train To Tri: Your First Triathlon, (paid link) the Base Phase is defined as “the period during a training cycle where basic endurance is the focus, normally in the beginning of the season.”

Look at training plans for triathlon or for the individual sports of a triathlon. In most of these, you will read about ‘base building’ or something similar.

But what does ‘building a base’ mean? And, how does one go about it? More specifically, how do senior triathletes develop this base level of aerobic fitness?

While there is plenty of discussion about the need to achieve a base level of fitness before beginning structured training, there is seldom detail on how this is done. The closest advice I had previously found was to train at ‘low to moderate intensity’ for one to two months at the beginning of the season.

I need something more specific. And, I need to know when I have completed the Base Phase.

Following is information about the plan I have started to use for the aerobic base building phase. I believe it answers these two needs.

Aerobic Fitness is the Foundation for High Performing Senior Triathletes

During the three decades of the 1940s, 1950s, and 1960s, eastern European athletes dominated endurance sports by adopting training programs in which the training stresses were varied throughout the year.

In the 1960s, this concept was refined and formalized by Dr. Tudor Bompa of the Romanian Institute of Sports. His research, which led to him becoming known as the “father of periodization’, helped eastern European athletes dominate sports on the world stage.

This domination by the eastern Europeans ended when athletes across the rest of the world learned about and adopted periodization.

Periodization is based on the idea that training is most effective when it progresses from general to that specific to the athlete’s main sport. In the context of triathlon, this means starting with building a solid base of endurance before focusing on performance, that is, speed and distance, in swimming, biking, and running.

Why Senior Triathletes Need to First Develop an Aerobic Fitness Base

I understand. You are eager to get out and train hard. Besides, who wants to spend two months plodding along in the run. Isn’t ‘No pain, no gain’ our mantra?

I am constantly reminded that patience is not only a virtue but one of the triathlete’s best friends. Here’s why senior triathletes need to start by developing aerobic fitness.

Minimizes injury while building strength

Combined with strength, a base level of aerobic fitness for senior triathletes is our main antidote to injury.

The wisdom of the ‘No pain’ philosophy has come into serious question. I certainly no longer buy this. My impatience has nearly always led to injury or at least enough fatigue that training is not consistent.

This is supported by Coach Parry who provides the “Faster After 50” training program. In a video interview, Coach Parry gave the top five tips for starting to run after age 50.

Interestingly, his number 1 tip is to “walk before you run”. This approach has the combined benefit of (1) building aerobic fitness and (2) strengthening body parts such as tendons that are most subject to injury.

Building aerobic fitness and strength combine to gradually prepare the body to minimize, if not avoid, injury when eventually subjected to higher intensity training.

Results in more effective race specific training

Secondly, without a base level of aerobic fitness, we will not have the endurance needed to execute the high intensity workouts required to increase our performance. Without an aerobic base, we will never be a serious contender in a sprint triathlon, never mind a longer distance race.

As a result of inconsistent training due to injury and fatigue, my aerobic endurance had become sub-standard. Even though I usually ran 3 days per week, most of the time my heart rate was well above the aerobic zone.

That my aerobic fitness needed improvement was confirmed earlier this year when I started running with a Stryd power meter. My results, displayed in the Stryd Powercenter app, showed that my strength was well above average for my age. However, my fitness, fatigue resistance, and endurance were all below average. 

In short, I was able to run fast enough in hill repeats and short sprints, just not for very long.

I decided to take a step back and work on my aerobic fitness.

Developing Aerobic Fitness for Senior Triathletes

The base level of aerobic endurance is developed through an extended period of moderate level physical activity. This is activity that our bodies can eventually sustain for hours since it is fueled by fat, something of which we all have plenty.

But, how do you know what is ‘moderate’?

One approach is to limit one’s pace by breathing only through the nose. A second guide is to limit one’s running pace to that at which you are able to maintain a conversation.

A more objective approach is to use a heart rate monitor. Today, these are available as a chest strap connected to a smartphone or watch, a sensor built into a sports watch that measures heart rate at the wrist, and, more recently, as a sensor built into earbuds.

What is the heart rate at which you should be training to most effectively build base aerobic fitness?

Training with a heart rate monitor – the CDC method

There are different approaches to developing the aerobic endurance base using a heart rate monitor (HRM).

The United States Centers for Disease Control (CDC) defines the target heart rate for moderate-intensity physical activity rate based on age. Following is the CDC calculation of heart rate range with an example for a 70-year-old person.

  1. Subtract your age from 220.
    • Example: For a person age 70, the maximum heart rate is 150 (220-70 = 150) beats per minute (bpm).
  2. Next, multiply the maximum heart rate by 64% and 76% to obtain the lower and upper limits of the heart rate range for moderate-intensity physical activity. In our example for the 70-year-old person, these limits are:
    • 64% value: 150 x 0.64 = 96 bpm
    • 76% value: 150 x 0.76 = 114 bpm

In summary, the CDC method shows that a person age 70 should maintain a heart rate between 96 and 114 bpm during a period of moderate-intensity physical activity.

Training with a heart rate monitor – the MAF method

An approach that is more specific to triathletes is the MAF (Maximum Aerobic Function) method developed by Dr. Phil Maffetone. Dr. Maffetone was the coach for six-time World Ironman Champion, Mark Allen, so I consider him credible.

The MAF method promotes building a healthy aerobic system based on managing three components: exercise, nutrition and stress.

Part of the Maffetone approach is MAF-180 for calculating the aerobic zone heart rate range, also based on age. However, the calculation is even simpler.

Applying this method, our active 70-year triathlete will train with a maximum heart rate of 180-70 = 110. The lower end of the training range is 10 bpm below the maximum.

So, using the MAF method, the heart rate range for our 70-year triathlete during the base building phase is 100 to 110 bpm.

Putting it in practice

In my first use of this method, I followed a program of running/walking five days per week. On the other two days, I cross trained with biking, swimming, and kayaking. Except when swimming, I wore a heart rate monitor chest strap synced to my Garmin watch. Throughout each session, I would adjust my pace to keep my heart rate within the rate recommended in the MAF method.

As predicted by Dr. Maffetone, the time to complete the second mile was longer than the first mile, and so on. However, the time to complete each mile gradually decreased over the period. This was evidence that my aerobic fitness was increasing.

When Should You Consider the Base Period Complete?

Most training programs will recommend a base building period of up to two months. This assumes training within the aerobic heart rate range for 5 to 7 days per week along with adequate rest and proper nutrition.

For a new runner, the authors of Run Less, Run Faster (paid link) prescribe a “3-month base training” program that combines running and walking. Once this is complete, the runner would begin their training plan.

If you are anything like me, you want something more definitive. Joe Friel in The Triathletes Training Bible (paid link) describes a numerical approach to determine when the base phase can be considered complete.

Friel’s method uses a ratio of pace (run) or power (bike or run) to heart rate for segments of a fixed run or bike course. Results are pictured in the next section in a second graph below that for Pace.

When this ratio for the first portion of the session is consistently within 5% of the ratio for the second portion, you have arrived at the end of the Base Phase.

Use the Comments section below to request a copy of the Google Sheet that includes these calculations.

Results of Aerobic Fitness Training with the MAF-180 Plan

The original post was published after 28 days with the program after which I continued the plan. However, after 36 days, I took a 10-day break from any exercise as a result of illness and cold, rainy weather. I then re-started the program with some unexpected results discussed and pictured below.

MAF-180 test results for run/walk on the same 3.5 mile
course while maintaining heart rate in the prescribed range.
Pace-to-heart rate ratio results from the MAF-180 test for run/walk on the
same 3.5 mile course while maintaining heart rate in the prescribed range.

Lessons From The First Two Months

Data from the MAF-180 program normalized using Joe Friel’s approach has shown me the following:

  • The downward trend in pace over time is as anticipated by Dr. Maffetone. So is the increase in time for successive miles.
  • There is considerable day-to-day variation in pace. These result from external (e.g. temperature, humidity, wind) and internal (e.g. hydration, degree of recovery from the previous day) factors.
  • Fitness is fragile. A ten-day break almost completely erased the gains from the previous 28 days.
  • Don’t lose hope. Even if fitness appears to disappear quickly with a break, it will recover quickly after a short break. The pace and pace-to-heart rate ratio graphs show a greater slope after the break. They also converge much faster in the days after the break. Presumably, this is because I had retained some of the previous aerobic fitness.
  • Pace-to-heart rate ratio appears to be a better metric than pace alone.

Where Do You Go From Here?

With a proper aerobic endurance fitness base, you can now proceed to higher intensity workouts. These build the anaerobic system and increase performance.

After completing the base phase, gradually increase the intensity of your exercise. This is especially true if you are planning to race. For example, you can add speed drills into your swimming, biking, and running sessions.

However, even then, the consensus among trainers is to maintain an 80:20 ratio of aerobic (moderate intensity) to anaerobic (high intensity) training. And, also heed the rule of thumb of not increasing the intensity or duration of a session by more than 10% per week to avoid injury.

What Is Your Experience and Approach To Building Aerobic Fitness?

Share your thoughts and questions about aerobic training in the Comments section below.

Don’t forget to request a copy of the Google Sheet that includes the calculations and graph templates if you want to run a similar test.

Affiliate Disclosure

Triathlon in the Year of COVID-19

Terry VanderWert on September 16, 2020

sign on each side of the packet pickup table for the DeGray Lake Arkansas triathlon

We will remember 2020 in triathlon, as in every corner of life, as the year of COVID-19. By now, we should have enjoyed family reunions, community parades, and the Tokyo Olympics. Furthermore, I should have completed three sprint triathlons in three states.

Instead, over the past weekend I competed in my first triathlon of the season, the Arkansas triathlon in my Triathlon Across the USA quest. It was also the first triathlon of the season for most, if not all, of those with me at this event.

The race had much of the same feel as other sprint triathlons. However, many adjustments had been made by the race organizer, All Sports Productions, through discussions with USA Triathlon, the Arkansas Department of Health, and the U.S. Army Corps of Engineers who manage the area containing the triathlon course.

In the rest of this post, I will share some of the changes forced upon this and other live, in-person triathlons and other multisport events by COVID-19.

Small Differences in Packet Pickup; Some Even Welcome

Not surprising, we were required to wear a mask during packet pickup, at least when unable to maintain spacing of 6 feet or more.

Masked triathletes waiting in line to pickup their race packets on the afternoon before the race.

Health questionnaire

We were also required to submit a completed USA Triathlon health declaration. This declaration (see the picture below) indicated any COVID-19 symptoms we were currently experiencing. It also documented contact we had had with those who had symptons.

covid-19 portion of USA Triathlon Medical COVID-19 questionnaire
Self-declaration portion of the USA Triathlon “Athlete Medical COVID-19 Questionnaire”.

Leave bikes in the transition area overnight

To minimize contact between triathletes on race morning, organizers provided the option of leaving our bikes racked in transition over night. Of course, the area was secured and monitored the entire time.

For me, leaving the bike in the transition area was welcomed. It meant I did not have to get up before daylight and be at the race site when the transition area opened in order to get a preferred spot on the bike rack.

Race Morning – Before the Start

This was the first triathlon I attended without my wife, Joy. In their pre-race email, race organizers wrote:

  • Spectators are encouraged to stay home to assist in meeting guidelines for safe events.
  • Any spectators in attendance will be required to wear masks and will have limited event access.

Joy was more than willing to ‘take one for the team’. She was able to sleep in, getting some much wanted rest. Furthermore, she did not have to wear a mask, an onerous requirement for her given the temperature and humidity. She did, however, tour the gorgeous race venue during and after packet pickup, mostly from within our air conditioned van.

Self body marking

In most triathlons, even those for which the stick-on race numbers (tattoos) are used, volunteers will mark our age on one of our calves using a felt tip marker. To minimize human contact, each athlete was instructed on the location of each body mark.

While the race organizer provided race number tattoos, I goofed up when applying one of them. As a result, I marked my race number on my right shoulder and left hand. I also marked my age on my right calf, even though I later found the age tattoo.

Masks, of course

Racers were handed a white disposable mask upon entering the transition area. Like most racers, I wore this mask until just before beginning the swim leg. When within a few yards of the water, I removed the mask and tossed it into a garbage can.

Swim, Bike, Run Against COVID

There were few significant changes to the most important part of the event – the race.

Time trial start

In past years, the DeGray Lake Triathlon involved a mass, in-water start. To reduce contact between racers, organizers decided to use a ‘time trial’ start.

With a time trial start, often used when the triathlon involves a pool swim, a racer begins every few seconds, typically from 5 to 30 seconds. Today, a swimmer began about every 5 seconds.

The time trial start leads to less interaction between racers not only during the swim but throughout the race. At one point, I heard the race director announce that, from what he observed, they may use a time trial start for all future races, even after the current crisis caused by the virus has passed.

Aid stations

The run included two aid stations at which volunteers (one per station) served water or sports drink. On this day, there were fewer people handing out drinks. Those who did had gloved hands.

After Crossing the Finish Line

After finishing the course, there were a few more differences from previous races. However, most were not significant.

Replacing some volunteers

In previous triathlons, a volunteer will remove the timing chip from the racers ankle once they have crossed the finish line. Today, we removed the timing chip ourselves and handed it to a gloved volunteer.

Also, instead of a volunteer placing the finisher medal around our neck, we collected our medal from a table.

Good food and drink even with COVID-19

Post race food, a hot dog and fruit, was provided in to-go style containers. Beverages were presented by gloved hands.

Wear a mask. Really?

Even after the race and food, we were encouraged to wear a face mask and follow social distancing protocols. The latter was possible, but with the way I was sweating after the race, there was no way I was going to wear a face mask and breathe. One had to give; you can guess which one did.

No awards ceremony

Again, to minimize contact between participants, awards were given individually by a staff member. I did not miss seeing the awards ceremony. However, if I knew more people who were racing, I may have wished it were still held.

Leave Your Questions and Comments Below

Tell us about your experience in a recent triathlon. What changes did you find?

If you haven’t raced this year, are there questions or concerns you have?

#JustKeepMovingForward 

Triathlon Across the USA: State #15 – Maryland

Terry VanderWert on August 7, 2020

sign at the entrance to Rocky Gap State Park in Cumberland Maryland

Flintstone, Maryland; June 1, 2013—Rocky Gap Triathlon, Rocky Gap State Park.

Our Maryland triathlon took us to the northwest corner of Maryland, about two miles south of the border with Pennsylvania. We had been to the urban areas of eastern Maryland before. However, this part of Maryland, in which rugged tree-covered mountains seemed to wrap their arms around us, was like another state.

Traveling to the Maryland Triathlon

We left our house in Chicopee, Massachusetts, on Friday morning, heading in a southwesterly direction. The approximately 450-mile drive took us through Connecticut and past New York City. Once in Pennsylvania, we traveled through Allentown and Harrisburg, making a stop in chocolate themed Hershey.

Before driving to our hotel in Cumberland, Maryland, we stopped at Rocky Gap State Park in Western Maryland’s Allegany County. During the brief visit, I checked out portions of the swim, bike, and run courses.

We then headed to the Cumberland YMCA to pickup the race packet. While managed by Tri Columbia, this triathlon doubled as a fundraiser for the Cumberland YMCA.

After dinner at Henny’s Bar & Grill near our hotel, we turned in for the night, ready for a pre-dawn departure to compete in the Maryland triathlon.

26th Annual Rocky Gap Triathlon

The sun shone brightly as participants of the sprint and International distance triathlons gathered at the park.

Distances for the individual legs of this USAT-sanctioned sprint triathlon were slightly shorter than normal:

  • Swim: 0.25 mile (400 m)
  • Bike: 8 mile (12.9 km)
  • Run: 2.5 mile (4 km)

Swim

The swim portion of the race took place in 243-acre Lake Habeeb. The lake lies in the shadow of Evitt’s Mountain, named for one of the first European settlers in Allegany County.

The water temperature was around 72° F, making the race ‘wetsuit legal’. Swimmers started in four waves (groups), with the sprint men being in the first wave.

The sprint course was triangular shaped. From the beach, we swam diagonally toward an orange buoy. After turning at this buoy, we returned to shore, swimming perpendicular to the beach.

Rocky Gap State Park
Rocky Gap State Park in western Maryland. Lake Habeeb was the location for the open water swim portion of the Rocky Gap Sprint Triathlon.

Bike

The bike course left the park through a quick ride up a short, gradual hill that exits the park. At the first intersection, the course turned left and followed the rolling Pleasant Valley Road with a gradual rise of 150 feet (45 meters) over the 4-mile distance to the halfway mark of the course.

At the half-way point, we turned around to return to the transition area with the ride in this direction being mostly downhill.

Run

The 2.5-mile, out-and-back run course began by passing the Rocky Gap Casino Resort on Old Hancock Road Northeast. At a little over a halfway into the ‘out’ portion of the run, we turned right onto Lakeside Loop Trail/Gorge Road Northeast heading toward Rocky Gap Dam.

Reaching the dam meant that we had nearly reached the turnaround point, which was a little over halfway across the dam. From here, it was back to the Finish Line along the same route. The only difference was that during the last few hundred yards (meters), we sprinted on a grassy path.

During the last mile, it surprised me to watch as a man with a 70-something number written on his right calf passed me.  (For those of you who have taken part in a few triathlons, chances are that in at least one of those, you will have had your age marked on one of your calves.)

Learning From the More Experienced, No Matter Their Age

I am not comfortable striking up a conversation with a stranger. However, I have found it easier to start a discussion with a fellow triathlete. The shared interest in the sport and our mutual desire to see others succeed at it, especially at the amateur level, is clear.

During the cool-down after the race, I met the 70-something man who had passed me on the run, James Chapman.  Being both impressed by his overall ability and curious to learn how to improve my running ability, I struck up a conversation with Jim about his training program. More specifically, I asked him how I should train to run faster.

During the conversation, Jim also shared information about his fueling approach. I recorded his comments about fueling in What I Learned About Race Fueling at the Rocky Gap Triathlon.

Triathlon run training for faster seniors

Jim summarized his run training program as follows:

  • Start with a couple of months of 3 to 5 mile easy runs three times per week. This will build a base level of fitness.
  • After the initial phase, introduce hill repeats. Hill repeats are done after a 20-minute warm-up run. Start with 3-5 repeats of 10-20 seconds running up a moderately (5-10% grade) steep hill during one of the weekly runs. Over several weeks, gradually (to avoid injury) increase the duration to 1 minute. End the session with an easy one mile cool down run.
    • NOTE: Hill repeats can be done on a treadmill since you can precisely control the grade and pace.
  • A third key to faster running is intervals. Jim’s coach had him “doing 30 second to 3 minute pickups where you gradually run at race pace (not as fast as you can go – that leads to injury).” Jim said “My favorite interval session is a one mile repeat where I run one mile at race pace and then either jog or walk for 2 minutes and then do two more repeats. After the last repeat, run an easy one mile to cool down.”

For Jim, there are two other components of an effective run training program:

Stretching: For Jim, it is critical to stretch the Achilles tendon and calves after every workout, including after swimming. I can echo the importance of stretching after every workout, whether swim, bike, or run.

Related post: Optimal Stretching Pre and Post Workout

Strength training: Jim’s major exercises for strengthening the legs and hips are (1) step ups, (2) body squats, and (3) one leg squats.

Related post: Review of Mark Allen’s Strength Training for Triathletes

After the Maryland Triathlon

Since I was racing the next day in the Independence Triathlon in Pennsylvania, Joy and I started our northeasterly journey toward Quakertown – after a shower and change of clothes, in the park facilities.

Race Firsts

  • First triathlon during which a portion of the run course was on a dam.
  • This was the first time I sat down for a long conversation with a fellow triathlete after the race.

Have You Done a Triathlon in Maryland?

Tell us about the race or races you have done in Maryland.

What have you learned from other triathletes during or after a race?

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.

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