Terry L. VanderWert, Author at Senior Triathletes * Page 2 of 13

Ask Our Coaches: Focus Training On My Weakest or Strongest Sport?

Terry L. VanderWert on May 21, 2025

Kurt Madden a triathlete and triathlon coach over age 60, answers a readers question about senior specific training plans.

Should I focus my training on strengthening my strongest leg of a triathlon? Or should I train to improve the weakest one?

These questions have plagued many triathletes. The presence of respected triathletes on both sides of the debate has further confused the issue.

Specific to our community, what is the right approach for a senior multisport endurance athlete? Senior triathlete and TriDot Coach Kurt Madden shares his perspective on these questions below.

Training a Senior Athlete’s Strengths and Weaknesses: What’s the Right Approach?

For triathletes over the age of 50, a common and important question arises. What is the most effective strategy to leverage your strengths while addressing your areas of improvement across the swim, bike, and run? At this stage in life, it’s essential to train smarter—not just harder—and to ensure your time, energy, and resources deliver meaningful results.

Let’s begin with a scenario many senior athletes face. Suppose you’re a strong runner who consistently performs well on the run course and genuinely enjoys those sessions. That’s a strength worth preserving and building on—particularly running off the bike, which can be a strategic advantage. If it brings you joy and confidence, continue to maximize that asset.

However, if the swim is a struggle—marked by minimal improvement, race-day anxiety, or lack of enjoyment—it may be time to take a different approach. Rather than avoiding the swim or hoping it improves through repetition, consider working with a qualified swim coach or a certified triathlon coach. A skilled coach can help you develop both your technique and your mental approach, transforming the swim from a dreaded segment into a manageable or even enjoyable part of your race. Otherwise, it’s easy to fall into a fixed mindset, which often leads to discouragement and diminished race-day satisfaction.

What If I Struggle On The Bike?

Another common scenario: an athlete who is competent in swimming and running, but consistently underperforms on the bike. If your cycling isn’t progressing despite effort, you may benefit greatly from leveraging training and racing platforms like TriDot, which is designed to optimize performance through data-driven insights and analytics. TriDot can help fine-tune your training to maximize gains and stamina—particularly critical for the bike leg, which is often the longest portion of a triathlon.

Additionally, this is a great opportunity to collaborate with a coach who can conduct a comprehensive cycling assessment. This might include a deep dive into your bike fit, gear, power output, and position through video analysis. Small adjustments can yield big improvements, and a coach can help identify areas you may not be able to evaluate on your own.

To keep things fun and fresh, consider joining local group rides or participating in virtual rides. These options provide social engagement, variety, and accountability. Plus, they can reignite your motivation and add a sense of adventure to your training.

Senior triathletes having fun with the sport as they train weakest and strongest sports — Remember to keep triathlon training and racing fun and fresh.

It’s Not About Perfection

In summary, success as a senior triathlete isn’t about perfection—it’s about progress and purpose. Continue to develop your strengths, but don’t ignore the value of working through your limitations. With the support of a knowledgeable coach, you can turn obstacles into opportunities and keep pushing boundaries with excellence. The goal is not just to race well—but to train with joy, compete with confidence, and enjoy the process every step of the way.

It’s Your Turn To Ask Our Coaches

Post your questions and comments for Coach Kurt Madden below.

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What Motivates Older Athletes To Train And Compete In Triathlon?

Terry L. VanderWert on April 15, 2025

Senior triathletes having fun with the sport

Much has been written about performance declines that accompany age. However, little has been published about the importance of older athletes to the sport of triathlon. Similarily, no one has studied the motivation for older athletes, particularly those age 65 and over, to continue in triathlon. Until senior triathlete Sarah Gordon sought the answer.

Older Athletes are Important to Triathlon

I have seen first hand the importance of older athletes to triathlon. In 2016, I competed in the USA Triathlon Age Group National Championships in Omaha, Nebraska. After the two-day competition involving the Sprint and Olympic distance races, I analyzed the ages of participants.

It intrigued me to see that 42 percent of the male and female participants in the Sprint distance were 50 years and older. (I analyzed this age range because it is the target audience for SeniorTriathletes.com.)

For the Olympic-distance triathlon, over one third of the participants were 50 years and over. With competitors’ ages spanning 15 to 84, the percentage over age 50 demonstrated how important older athletes are to triathlon.

What is the Motivation for Older Athletes To Train and Compete in Triathlon?

Then, about nine months ago, I published Sarah Gordon’s story. Sarah was beginning the research project that was part of her doctoral studies in Leadership: Health and Human Performance at Concordia University – Chicago. Since then, Sarah completed her research and successfully defended her dissertation titled “Exploring the Exercise Motivations and Perspectives of Successful Aging with Older Triathletes.”

After completing her Ph.D., Sarah and I sat down to discuss her research, why she chose this subject, and how she collected the research data. During this conversation, Sarah also shared some of the key findings, including at least one surprise from her research.

Listen to our conversation through the link below. Click on the three dots on the right side if you wish to Download the recording for offline listening.

Here is a link to Sarah’s doctoral dissertation on Proquest.

Want to Contact Sarah Gordon?

During our conversation, Sarah provided contact information for anyone wanting to discuss her research and its implications.

Tel: +1 (703) 283-1818
Email: slgordon48.sg@gmail.com

Share Your Comments and Questions With Others in the Senior Triathletes Community

Please let me know of any questions or comments you have from this post. Also, let me know of other topics you would like to see discussed.

Seasonal Allergies Don’t Need To Sabotage Your Triathlon Training

Terry L. VanderWert on March 22, 2025

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

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

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

Seasonal Allergies

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

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

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

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

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

Training Through Pollen Season

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

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

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

Take Your Training Indoors

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

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

Shower After Significant Time Outdoors

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

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

Consume Anti-Inflammatory Foods

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

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

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

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

Get Plenty of Rest

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

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

What Works For You

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

Please share your experiences in the Comments below.

I Think I Could Do A Triathlon – Amy Kite’s Story

Terry L. VanderWert on March 22, 2025

Amy Kite finished her first triathlon in Clermont Florida

Amy Kite thought she just might be able to complete a triathlon. Supported by family and new friends from a local triathlon club, Amy turned the idea into reality, finishing her first triathlon within the past month.

Journey To Amy Kite’s First Triathlon

Amy Kite’s interest in triathlon began as part of an overall journey to be more healthy and active. This trek, captured by her mantra “Movement is medicine,” started around four and a half years ago when she and her husband moved to The Villages, Florida, from Virginia.

Located in central Florida, The Villages promotes an active lifestyle for its residents. Plus, its climate makes it easy to exercise outdoors throughout the year. For these reasons, Amy soon found herself active in water aerobics, beach tennis, pickleball, and golf. She also began running three to four miles once a week.

When Amy began arriving early for a water aerobics class, she started swimming a few laps of breaststroke before class. She found that she also loved swimming.

As she thought about her enjoyment of running and swimming, she wondered if she could do a triathlon. All I have to do is add biking, she thought.

In early December last year, she shared her thoughts about triathlon with her husband, a former marathon runner. His response, confirming that she would be able to do a triathlon, was all the encouragement she needed. Remembering his racing days, that “If you don’t sign up for it, you won’t do it,” he encouraged her to register for a race,

Before race day, organizers canceled the first Sprint triathlon in Ocala, Florida that Amy had registered for. Was this a sign?

The cancellation was not a sign for her to abandon her triathlon goal. Instead, members of The Villages Triathlon Club, with whom she had swum while training for her first triathlon, encouraged her to do a triathlon in nearby Clermont. Amy registered for the AdventHealth 42nd Annual Great Clermont Triathlon, and finished this race on March 9^th of this year.

Training For Her First Triathlon

So, how did Amy train for her first triathlon?

After deciding to do a triathlon, Amy watched a few YouTube videos on triathlon training. With information in these videos, Amy built on the swimming and running she was already doing.

She realized she needed to learn the freestyle stroke for the triathlon swim. Fortunately, she met a man at the pool where she swam who had done half Ironman and Ironman triathlons. He introduced her to bilateral breathing, which is breathing on alternating sides (left and right) rather than just to one side.

Putting these together, she continued training each morning before work using the following schedule:

Swim: 1 hour three times per week.
Bike: 20 to 25 miles twice each week.
Run: 4 to 6 miles once per week.
Weight training: 30 minutes of a free weights routine two times each week. This training focused on the upper body to support swimming.

Then, in early December, 2024, Amy connected with Donna Maguire and others in The Villages Triathlon Club. Amy reviewed her schedule with several triathlon club members. They confirmed she was on the right path for a Sprint triathlon. She also swam with the triathlon club occasionally, picking up a few more pointers along the way.

Lessons From Triathlon Training and Racing

Amy described her first triathlon as “fantastic,” noting the event’s excellent organization and the volunteers’ helpful and supportive nature.

What other lessons did she learn from competing in her first triathlon?

“I don’t like a lake swim”

After swimming in the 82 to 84 °F water of the Lake Miona Recreation Center pool for her training, Amy found swimming in Lake Minneola for the triathlon unpleasant. Not only was it dark, but even with her wetsuit, the 72 °F water felt especially cold. “I don’t like cold.”

“Triathlon need not be expensive”

Preparing for her first triathlon, Amy purchased a used triathlon suit, a used wetsuit, a new pair of swimming goggles, and a new bike helmet. During the race, she rode her mom’s fifteen-year-old Marin hybrid bike (and still ended with a third-place age group finish.) She proved you don’t need to spend a lot of money to finish a triathlon.

Amy Kite used her mom's bike for her first triathlon. Triathlon does not have to be expensive. — Amy Kite with her mom’s vintage bike, with kickstand, at her first triathlon.

“My training prepared me for the triathlon”

As a “morning person” who enjoys training, Amy was consistent in executing the training schedule. Therefore, she approached her first triathlon with confidence . . . and a few doubts sprinkled in.

Before race day, Amy had set a goal of finishing the triathlon in 1 hour, 30 minutes; she beat this goal by several minutes. She also earned a third-place age group finish. Considering that she used her mom’s “vintage” hybrid bike, her results confirmed her belief in the training schedule.

While she had not trained for the swim-to-bike and bike-to-run transitions, Amy said her “transitions were smooth, thanks to the advice of Barb from The Villages Triathlon Club.”

Amy credits part of her success to the food she consumes. She eats a “low carb, carnivore diet with low to no sugar, avoiding processed foods.” This approach has helped her lose weight, and feel full of energy during training.

What’s Next For Amy Kite In Triathlon

Amy admits she has been “bitten by the [triathlon] bug.” She has already scheduled two more races.

The first is a 1.2 mile ocean swim off Anna Maria Island, near Bradenton, Florida. This swim, more than twice the distance of the Sprint triathlon swim, will help her decide about doing longer triathlons in the future.

The other race already scheduled for 2025 is a second Sprint triathlon, the Turtleman Triathlon in Jupiter, Florida on June 21^st. Unlike Amy’s first triathlon, this one will include a swim in the Atlantic Ocean.

Amy plans to do two more Sprint triathlons in 2025, for a total of three this year. After these, she plans to re-evaluate her thought about training to compete in an Olympic distance triathlon in 2026.

To Seniors Considering Triathlon: “Do It”

According to Amy, if you are thinking about doing a triathlon, “go ahead and do it.” Like many of us, Amy had some doubts before the race. However, she focused on finishing the race, not on the unknowns.

Celebrating Amy Kite’s third-place age group finish in her first triathlon.

Questions and Comments For Amy

Are you thinking about doing your first triathlon? What questions do you have for Amy Kite about triathlon? Leave them in the Comments below and I will make sure she sees them.

Author: Terry L. VanderWert