Terry VanderWert, Author at Senior Triathletes * Page 3 of 9

How To Slow Age-Related Drop in Running Performance

Terry VanderWert on June 20, 2024

We often expect some drop in running speed as we age. Still, how can we minimize it? This post is based on TriDot coach Kurt Madden’s response to a request from a senior triathlete in his late 60s who hopes to reverse a dramatic drop in his running performance.

How Can I Reverse a Drop in Running Performance?

David, one of our community of senior triathletes, sent me the following request.

“I’m looking for some articles and guidance on nutrition for senior triathletes. I’m going to be 69 in July and my endurance has dropped dramatically in the past 4 years. The run has been the most affected. I expect age related drops but have gone from an 8:45 [minute per mile] pace to an 11:45 [minute per mile] pace on the run after bike.”

I sent David’s request to Our Coaches, and asked them to share the most common causes for drops in performance they see among older athletes. Kurt Madden, a TriDot Certified Coach and Head of Coach Development for TriDot, offered to speak with me about what he sees. Kurt’s comments are the basis for the rest of this post.

Protein-Based Diet

According to Coach Madden, David is correct in asking about nutrition when wanting to recover his earlier running performance.

To begin with, any person in training should be “building their nutritional regimen around protein”. This can include lean protein and any combination of protein-containing foods that provide all essential amino acids. Such a diet can slow aging somewhat. How?

Kurt said, “Fifty percent of the cellular membrane is protein. Generally speaking, for males and for females, as we look at current data, any person who is active, including seniors, should strive for close to one gram of protein per pound of body weight.” This is equivalent to 2.2 grams of protein per kilogram of body weight, higher than general recommendations for older active adults.

A common mistake of athletes in training is, according to Kurt, “protein fasting”. Protein fasting occurs when the athlete does not consume the recommended amount of protein. It also occurs when protein is not consumed throughout the day. We can’t starve ourselves of protein for sixteen hours, then cram it in at the end of the day. This is because it takes time for our bodies to absorb the protein we consume.

According to an article titled The Science Behind Intermittent Fasting For Athletes, “Your protein absorption rate may be as low as 8-10 grams per hour. Intermittent fasting limits one’s ability to spread protein intake throughout the day. This may not be a problem if your protein needs fit effectively within an 8-hour eating window. But if you have extremely high protein needs (say, you’re training for a triathlon and spend 3+ hours/day training) you may need to supplement with protein even during a fasting period.”

What About Intermittent Fasting?

I asked Kurt about intermittent fasting, considering this advice. From his response, I learned that while intermittent fasting may help with weight loss, the athlete in training who employs this approach may give up the quality of cellular development and quality of their metabolism. “If we can build in protein throughout the day, our waking hours, we are going to help build the cell membranes and help with recovery. To me, that is a huge win right there.”

Not absorbing enough protein while in training is, according to Coach Madden, “like a battery pack on a flashlight. You’ve got four batteries in there, but only two are working.”

Kurt continued, “The power house of the cell, that is the mitochondria. When everything within the cell is fed, it is going to produce at a much higher level. They can get larger, they can increase in size and number at any age. That’s the importance when you look at protein.”

Athletes who do not absorb enough protein will “struggle with recovery and doing powerful things, like trying to maintain your running speed at any age, versus people that are not [protein fasting] who recover quicker, generally speaking, and not going to see that rapid decline [in running speed]. So, just that tweak there is going to be incredible.”

Twenty Different Vegetables and Fruits Each Week

In addition, Kurt said, “It’s really important to try to get twenty different fruits and vegetables every single week with a shift toward more vegetables than fruits.” While fruits provide antioxidants, they also contain more sugar than vegetables.

Kurt emphasizes the need to “be strategic in your carbohydrate intake. Ideally you are getting complex carbohydrates versus simple sugars. And you are doing it strategically so every day in your training you know that if you are training less than an hour, you don’t need a surplus of carbohydrates. Conversely, if you are in a longer session any day of the week, if it’s a two hour bike ride and a thirty-minute run, you definitely need to shift those carbohydrates over.”

How Clean Are You Eating?

“And then the thing that I find with people who struggle a little with their weight, when I see a ratio of protein to carbohydrates, it’s not one to one or it’s not one to two. It’s like one for protein and four for carbohydrates. And many times what goes into that mix, when you really peel the onion back, is that their percentage of processed foods is much larger. Processed food will slow down your recovery.”

Following these guidelines will slow age-related performance decline for everyone, including seniors.

Building Strength and Endurance Reverses a Drop in Running Performance

Another area in which we can affect age-related performance is training. Kurt began this part of our discussion by referring to a May 14, 2024 article in Triathlete magazine titled How Much Slower Will You Get As You “Age Up” in Triathlon?. This article documents slower Ironman 70.3 run times that begin in our late 20s or early 30s and progress with age.

While the article mentions five main reasons for age-related performance declines, Kurt identified two of these for seniors to target in their training: (1) strength and (2) oxygen uptake.

“When you look at your oxygen uptake, the amount of oxygen that you can deliver to the working muscles . . . you are going to see that decline [with age]. That’s unavoidable because you are losing your strength.”

For this reason, seniors must include strength training, being careful to avoid injury. “Accept that by doing strength training, you are putting some stress on your ligaments, your tendons, your long bones, your connective tissue.” Still, he reminds seniors to remember that they are no longer in your 20s. Start slow.

Getting Uncomfortable to Get Faster

Still, beyond reduced strength, another cause for reduced oxygen uptake is our approach to training. “Typically, what we see, when you look at research, is that when people get older, they are more comfortable staying in a Zone 2, aerobic type training program. They are exercising. Hallelujah. I think that is beyond awesome. However, most people who are seniors, they are not willing to get uncomfortable. They are not doing the high intensity training.”

“It’s kind of like investing. How can I get bigger gains in my investments, and still be ethical and honest? Zone 2 is like investing in bonds. You’re not going to lose a thing. That’s awesome. If you want to be a little more ambitious, you’ve got to raise that bar again and, as we say, get into anerobic or you get things at your anerobic threshold. That is a true separation. And we see that.

“I can look at article after article about people in their sixties and seventies. It’s scary. People are running under three hour marathons. I was looking at results just last weekend for an Ironman 70.3 over on the east coast. A person that did a 70.3, they did a 1.2 mile swim, they did a 56 mile bike ride, and they ran a half marathon. They ran eight minute miles at age 65 to 69.

Add Some Good Stress

“I have to believe it could be two things. Number one, genetically, they are just flat out superior. But, secondly, I have to believe that person is doing some high intensity training because you have to stimulate your cardiovascular system. You have to put a little bit of stress on it and know you also need to back off.

“And that’s the beauty of TriDot. I work with 80 year olds, 70 year olds, 60 year olds, 50 year olds. I’m 68. I know later today, I have a session on a bike for an hour and I have got to get twenty-one minutes at Zone 4. And I know that I am going to get bigger gains or be able to maintain my oxygen uptake when I do that.

“Same thing on the run and the swim. But when we go to David’s question about the run, that’s very typical. We ask, well why does that happen? Well, I think to be very candid, running is the most stressful of all three disciplines. Because, you’ve got gravity. You’ve got force. You’ve got this person pounding on their ligaments, tendons, musculature, and connective tissue. And we see most injuries happening through running. And many times, it’s the volume of running, it’s overuse of running.

Balancing and Optimizing Stress

“And, again, when you see that decline, mostly speaking, I have to look at this person’s training program. They need to run at Zone 4 and Zone 3, not excessively, but have something that is optimizing them. Why? Because again, your body is going to get used to performing at that level. That prevents the decline they are going to see.

Kurt continued, “In swimming . . as long as your range of motion is good, you have the buoyancy factor. On the bike, you’re not pounding. If you’re disciplined, have good strength, good balance, mental toughness, you can hang on.”

“I just know, I did a max VO2 on the bike two weeks ago. It was close to what I did thirty years ago.”

Rest & Recovery For Better Running Performance

“Every person is a little different in the rest and recovery they need.

“Many times when we see [an athlete’s] performance declining, we get right to sleep factor. Shut things off so they are no longer getting blue light coming off screens fifteen hours a day. They shut things off and get the quality of sleep and recovery.”

Running Performance: A Three-Legged Stool

Just as a three-legged stool or tripod is the most stable platform, so is a training approach that considers the three principal contributors to running performance. Whether training for running or the triathlon run, a comprehensive plan will address these three legs:

Nutrition
Training
Rest

Of the three sports of triathlon, running is the one most sensitive to proper balance of these.

Need Your Own Plan?

Do you want a review of your current training plan or a plan tailored to you? Contact Kurt or one of Our Coaches.

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.

Other Contributions By Coach Madden

Since our affiliation with TriDot began nearly a year and a half ago, Kurt Madden has helped on several Senior Triathletes posts. He is the exclusive contributor to these two:

Leveraging TriDot to Optimize Your Training at Any Age

How To Make Triathlon Training Senior-Specific

Kurt has also regularly responded to questions raised by readers in the Ask Our Coaches series.

Ask Our Coaches: Training For A Sprint Triathlon In The Final Six Weeks

Terry VanderWert on April 21, 2024

senior triathletes coaches specializing in training for older senior masters triathletes in their 50s 60s 70s 80s

Question

A 69-year old member of our community who had done 13 sprint triathlons in the past three years is seeking Our Coaches’ advice. In particular, he asked for advice on training for a sprint triathlon that is six weeks from now. He indicated he is not fast and often finishes near the end, so I assume his main goal is to finish this triathlon.

Our Coaches’ Replies

Following is the email string with the response from two two coaches.

Coach Kurt Madden

Congratulations on competing in these events, and as you prepare for your next event in approximately six weeks, you might want to consider the following:

Maintain your consistency with your training and I would suggest that you train in the range of five days a week. Sessions should be a variety of recovery and higher threshold sessions.
Do your best to have two training sessions before the race where you are doing some type of race simulation. Ideally, it would be four weeks and two weeks before your race. During your race rehearsals, focus on your pacing, transitions, and nutrition. Furthermore, do your best to simulate the actual race course during your race simulation.
Make sure all of your equipment that you will be using on race day is ready to go within two weeks of the race to make sure you are not rushing or scrambling just before the race.

In closing, as you continue to be active in the sport of triathlons, you should strongly consider using some level of subscription on TriDot. It will provide you will a customized, personalized, and optimized training program to get you race ready as well as help prevent injuries.

You can use this link to learn more about TriDot:

https://www.tridot.com/?gad_source=1&gclid=CjwKCAjw5v2wBhBrEiwAXDDoJTo4fAnY60xT0pSfBTG4KtoUmFZ-iXaYNl2XG2y3msyEgKZYjzvDPhoCmY0QAvD_BwE

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Coach Tony Washington

Thanks Terry and Kurt.

It’s always hard to add to Kurt. I’d also consider some mobility and stability workouts. Yoga is great to keep us all ready for the next workout and race. After the 6 week build to this race, add some strength work.

Rest, recovery and great nutrition will keep you training and racing for many years to come.

Cheers,

Tony Washington

Email: tony.washington@tridot.com

Have a Question For Our Coaches?

Send your question to Our Coaches here.

The Sweat Factor: Maximizing Performance in Triathlon Training

Terry VanderWert on April 20, 2024

Sweat is part of our body’s physiological response to heat from both internal and external sources often experienced in our triathlon training.

In this post, we’ll explore the reason we sweat, compare the benefits of sweating through exercise versus sauna use, look at differences between saunas and steam rooms, discuss strategies for maximizing the benefits of sweating during exercise, and examine the unique considerations for older athletes with sweating.

Whether you’re a seasoned triathlete or a novice competitor, understanding the role of sweating in training can help you reach your peak performance on race day.

Sweat: It’s Personal

Learning about sweating is near and dear to me because I sweat a lot during exercise.

The stares of those around me who notice the puddles of sweat on each side of my stationary bike toward the end of a cycling class still intimidate me. Having seen me sweat during an earlier class, one woman changed bikes after I began setting up one next to her. She admitted she did not want my sweat getting on her; I couldn’t blame her.

And, I will always remember the sloshing sound that came from me as a 30-something woman slapped me on the back during the Lake Lanier Triathlon in Georgia.

Still, people have often told me that my sweating is a “good thing”.

Why Do We Sweat?

Sweating is our body’s natural mechanism for cooling during physical exertion or exposure to heat.

As we engage in exercise or face high temperatures, the brain signals the sweat glands to produce sweat, which evaporates from the skin to dissipate heat and maintain a stable internal temperature. This process, known as thermoregulation, is crucial for preventing overheating and ensuring optimal athletic performance during training and competition.

However, according to research published in Biology of Sport, “if heat production exceeds the body’s ability to dissipate it, an athlete’s Tc [core body temperature] will increase, often resulting in a reduction in pace or power output”. Science has proven the relationship between the body’s ability to cool itself and athletic performance.

Which is better: Sweating with exercise or sauna?

Sweating can occur during exercise and while sitting in a sauna. Is one better than the other?

Both offer unique benefits for triathlon training, though they serve different purposes. Exercise-induced sweating not only helps regulate body temperature but also provides cardiovascular benefits, improves endurance, and strengthens muscles.

Saunas provide a passive means of inducing sweat by exposing the body to high temperatures, promoting relaxation, stress relief, and potential detoxification. Surprising me are the many research-based benefits to an athlete of sitting in a sauna after a workout.

This table includes a comparison of the most common types of saunas used by endurance athletes.

	Dry (also known as “Finnish sauna”)	Infrared	Steam
Temperature, typical	160°F to 200°F (70°C to 95°C)	120°F to 150°F (49°C to 66°C)	110°F to 120°F (43°C to 49°C)
Relative humidity	around 5%	5% to 20%	at or near 100%
Main applications for endurance athletes	-increase circulation -detoxify -increase heat tolerance	-faster recovery and reduced muscle soreness through deeper penetration of heat -increase circulation within the skin	-open up airways, loosen congestion, and alleviate symptoms of some respiratory conditions -hydrate the skin -promote physical and mental relaxation

The best sauna to support your triathlon training hinges on preference, training needs and goals, individual health considerations, and facilities you have available to you. Some athletes may prefer the intense heat and dry environment of a traditional dry sauna, while others may favor the gentle, penetrating heat of an infrared sauna or a moist, steamy environment that can be gentler on the respiratory system and may offer hydration benefits for the skin, especially important during cold, dry winters.

Regardless of the type of sauna used, incorporating sauna sessions into a triathlon training regimen can help athletes optimize performance, enhance recovery, and improve overall well-being.

Remember, consult with a healthcare professional before incorporating sauna sessions into your training routine, especially if you have any pre-existing medical conditions or concerns.

Make The Most of Sweat In Triathlon Training

To maximize the benefits of sweating during exercise, triathletes can employ various strategies:

Stay hydrated: Drink plenty of water before, during, and after exercise to replenish fluids lost through sweat and maintain optimal hydration. And while you are hydrating, consider your need for electrolytes.
Dress appropriately: Wear lightweight, moisture-wicking clothing to help with sweat evaporation to cool your body during workouts.
Choose the right environment: Exercise in well-ventilated areas or outdoors during cooler times of the day to prevent overheating and allow you to sweat longer.
Listen to your body: Pay attention to signs of dehydration or overheating. Adjust intensity or duration as appropriate. Take breaks as needed to prevent heat-related injuries.

Age-Specific Risks And Benefits of Sweating

Aging can affect how older athletes experience and benefit from the sweat in their triathlon training.

Certain risks increase with age. Older athletes may have reduced thermoregulatory efficiency, increasing the risk of overheating and heat-related illnesses during training or competition. Dehydration and electrolyte imbalances are also common concerns among older athletes, requiring careful attention to hydration and nutrition.

On the other hand, the benefits are significant. Despite age-related changes, regular exercise can help older athletes maintain cardiovascular health, muscle strength, and cognitive function. Sweating during exercise may also promote detoxification, improve mood, and enhance overall well-being in older adults.

Embrace The Sweat

Sweating is integral to triathlon training, facilitating thermoregulation, enhancing performance, and promoting overall health and well-being. By understanding the benefits of sweating, we can choose a course to help build strength and endurance and recover faster and more completely. The ideal approach may involve a combination of exercise and sauna induced sweating.

With a balanced approach to sweating in triathlon training, athletes of all ages can unlock their full potential and excel in their athletic pursuits.

What works for you?

Do you have a preference in the type of sauna you use? Why?

Ten Years Later – Pat Johnson’s Triathlon Sequel

Terry VanderWert on March 27, 2024

Pat Johnson on podium after her 80th birthday

Pat Johnson completed her 28^th triathlon at age 80. What has caused her to continue in the sport? What has she learned about triathlon over the past decade?

A Sequel Story

Ten years ago, Pat Johnson completed her first triathlon as part of a promise to her niece, Barb. The Senior Triathletes post titled “At Age 70, I Had 19 Days To My First Triathlon”—Pat Johnson’s Story describes her experience in preparing for that triathlon. Now, days after her 80^th birthday, Pat completed her 28^th sprint triathlon, this time with Barb.

First Triathlon of Her Eighties

The day began early, at 4 am, when Pat picked up Barb. Barb traveled from Colorado especially for Pat’s birthday and to do the Great Clermont Tri sprint triathlon with Pat.

Pat and Barb arrived at Waterfront Park in Clermont, Florida, also known as the “World’s Triathlon Destination”, at around 5 am, while still pitch dark. Through her ten-year triathlon career, Pat has learned to arrive at the race venue early, especially since she likes to get a parking space for her car close to the transition area.

As the sun rose, Pat could see that the 60 degrees morning air appeared angry, whipping up waves over Lake Minneola. During the triathlon swim, these waves made the swim more difficult than usual. Pat told me, “I have never done a triathlon swim with so big waves in which you are drinking water while swimming.”

Once the swim was over, things looked up. Barb rode with Pat during the entire bike leg, using a bike borrowed from one of Pat’s friend in The Villages. The two of them made one stop along the course, long enough for Barb to help a lady whose chain had come off.

After returning to the transition area, Pat and Barb racked their bikes, then took off on the run leg. Throughout her triathlon career, Pat, a competitive race walker, has walked instead of run. As with the bike leg, Pat and Barb completed this leg together, with a fast walk.

As the two approached the finish line, Pat saw her two nephews, who came from Minnesota to celebrate their aunt’s birthday. While the two had originally planned to surprise Aunt Pat, one of them had accidentally “let the cat out of the bag” during an earlier conversation.

After the awards ceremony, during which Pat received a first place age group award, the family headed off for a lunch at a Mexican restaurant. During lunch, the restaurant staff got wind of this meal being a birthday celebration. As they came up behind her singing and carrying a piece of flaming cheesecake, Pat nearly jumped out of her skin.

Pat’s birthday weekend with family was “delightful and a fantastic 80^th birthday present.”

Pat Johnson, age 80, and her niece, Barb, coming out of the water at the Great Clermont Tri in Clermont, Florida. Pat has a wetsuit top over her triathlon suit and Barb and a full length sleeveless wetsuit. — Pat Johnson and her niece, Barb, coming out of the water at the Great Clermont Tri in Clermont, Florida

Why Continue With Triathlon?

What has prompted Pat to continue competing in triathlon throughout the past ten years?

Stay in shape

While Pat has won at least five first place age group awards, she claims to not be competitive. For Pat, triathlon is a hobby. Her real motivation for continuing to complete two to three triathlons each year over the past decade is to remain healthy and mobile.

Along that line, Pat tries to do some physical exercise every day. Some days, this is swimming. Other days, she goes for a long walk, bikes, or joins an exercise class with The Villages Triathlon Club.

“If I wouldn’t keep walking, biking or swimming each day, I wouldn’t be as healthy and mobile as I am.”

Pat holds herself to this by keeping a daily log of physical activity, writing down each activity and its distance. Having a triathlon on the calendar also helps her be consistent and intentional in training.

Inspire others to stay active

Pat completed her first sprint triathlon mainly because of Barb’s goal to complete an Ironman triathlon before age 40. Years later, Pat met a couple, both in their 90s, who did triathlons together. She has also seen families with young children at triathlon events, in which one parent competes in the race.

Experiences like these have caused Pat to encourage others to live a healthy life through triathlon. The positive remarks Pat often hears both during a triathlon and after finishing it from people who see her age on the back of one of her legs is evidence that she too is inspiring others.

Pat is also an unofficial ambassador for triathlon. She encourages those she meets at the swimming pool or those who enjoy biking or walking to consider doing a triathlon. “Triathlon is fun”, she tells them.

Even if the person knows little or nothing about triathlon, Pat assures them that there are plenty of people their age willing to help them prepare for a triathlon. There also seems to be a growing number of triathlon clubs for seniors.

Meet people

Pat loves people. My wife and I often golf or have dinner with Pat and her husband, Lou. In nearly every outing, Pat meets someone she knows or makes a new acquaintance.

Attend most triathlon events today and you will see all ages represented. Families with young children to older adults. And the camaraderie, especially among amateur athletes, is unbeatable. As the example of Barb reinstalling a dropped bike chain shows, triathletes encourage and even stop to help each other along the way.

For Pat, a triathlon is a place to meet new people and reconnect with family and friends. Triathlon is also an opportunity to tell others of her faith in Jesus Christ and remind herself of who has given her the ability to finish each race. For this reason, she proudly wears a temporary tattoo from the triathlon group, Tri4Him, on one of her arms during each race.

Never Too Old To Tri

Pat exemplifies the ‘You are never too old’ mantra on display within the sport of triathlon.

Are you on the fence about doing your first triathlon, yet have always wanted to? Pat and plenty of others in our community are eager to help you check this goal off your list.

Think You Are Too Old?

What questions do you have for Pat? Leave them in the Comments section below.

Author: Terry VanderWert