I would like to freestyle for at least a half mile. However, I have the hardest time maintaining my breathing after about 50m. I end up swimming on my back. What do you recommend?
Linda K.
Our Coaches’ Replies
Coach Kurt Madden
Linda,
I would recommend you start off at a comfortable pace which is aerobic and what we might refer to as a Zone 2 effort. In other words, not too fast, just comfortable and at an effort that you can maintain for 30+ minutes.
I would also add that you really want to make sure that you are exhaling and getting all of the air out of the lungs so your heart rate does not increase and slow down the accumulation of carbon dioxide in the lungs.
Another strategy would be to breath more often or every stroke rather than every third stroke, which allows you to breathe more often and should also delay any type of fatigue or breathing issue. This would be similar to breathing regularly when you are running as compared to holding your breath while running and breathing every three steps.
I would add that if your form is poor & you are struggling to turn your head to get a good breath, you might need to find a lesson or two with a swim coach. Generally someone who is quickly out of breath suffers from one or more of these issues:
Holding their breath between breaths. You need to be blowing bubbles constantly between breaths.
Body position is not good, making it nearly impossible to get a good breath.
Not enough shoulder rotation to allow a good breath.
Not breathing often enough, usually as it is hard to turn their head to get a good breath, so they just don’t breathe!
Poor or inefficient kick such as kicking from the knees and/or over kicking to try to go faster.
Linda, if you don’t have access to a coach for lessons, many of us can analyze a video of your swim stroke and give direction. TriDot Pool School is super beneficial if there is one in your area. You can see the next few months’ schedule here.
This is a challenge for many adult onset swimmers. Good body position is key. Rotating your head to the side to breathe with good shoulder and hip rotation can keep you level in the water without your legs sinking. A relaxed, bent elbow arm recovery in front of the shoulder will help prevent cross over. Underwater, pull with your arm bent, elbows pointing to the side of the pool and fingers straight down until your thumb hits your thigh.
TriDot Pool School has been very successful at improving your form and speed in the water. There are dates and locations available all over the country.
It is also Preseason time at TriDot. Get two months of free training to prepare for the 2024 season.
Triathlon is a competition involving three activities, usually swimming, biking, and running. The three activities, or legs, are most often performed by an individual. However, reaching the finish line of a triathlon requires training and the support of others, including family and friends. This is Gene Peters’ triathlon story.
Gene Peters’ Path to Triathlon
Gene’s introduction to triathlon occurred in the early 1990s, in his late 40s, when his younger brother and his brother-in-law, both in their 30s, were doing triathlon.
“What’s wrong with these guys?” He thought, “This is crazy. These guys have missed their opportunity to be serious competitors in triathlon. Why bother?”
If the window to compete in triathlon had closed for these guys in their 30s, it definitely had closed for Gene, who was nine years older than his brother. That’s what he thought, at least.
While Gene was somewhat active while growing up in central California, he was not athletic. “As a kid, I was shy and not athletic. I was never among the first to be picked when teams were formed.”
However, he had stayed active during college until his late 30s, racing motorcycles off-road and riding ‘centuries’ (100 mile bike rides).
Volunteering at Wildflower Triathlon
A few years later, Gene’s brother asked him and his wife Kitty to help out as volunteers at the Wildflower Triathlon at Lake San Antonio in central California. Gene’s brother was responsible for feeding the race volunteers who came from a local college. He needed help with barbecuing at the end of the race. Since most of this work was done after the race, Gene and his wife were able to get up close to what happened during the race by volunteering at the sole transition area for this triathlon.
While sitting around the campfire later that day, Gene’s brother threw out a challenge. If Gene would compete in next year’s triathlon, his entry would be free.
“Anything my brother offered to participate in with me was perfect. The guy was an absolute joy to be with, He was fun.”
There were two challenges right from the start. The sprint triathlon involved mountain biking and Gene did not have a mountain bike. Second, the only swimming he had done was in group lessons he had taken when six or seven years old and when he water skiied later on. With water skiing, he wore a wetsuit. In other words, he was starting from the point of a near beginner swimmer.
Before the race, Gene developed his swimming first by swimming back and forth in the small round pool managed by the HOA (homeowners association) and later in a local community pool.
First Triathlon – Wildflower Off-Road Sprint
When Gene arrived for his first triathlon, he learned he needed a wetsuit for this race. The only one he had was for jet skiing, which was not appropriate for the triathlon swim. He ended up borrowing a Farmer John wetsuit from his brother-in-law. However, because the suit did not fit well, he said “I would have been better off not wearing a wetsuit”.
“Then on the mountain bike leg, I was chugging along when who should pull up beside me but Paula Newby-Fraser. She said ‘You’re not even breathing hard’.”
After finishing his first triathlon, he and his wife were talking about the race. Gene told Kitty, “You know, I think this could be fun.”
He told her that he would need a wetsuit and a bike. They walked over to the expo where vendors were selling triathlon related items.
After looking at the price tags on the triathlon wetsuits, Gene remembers thinking out loud, “How much use am I really going to get out of a wetsuit? I mean, how many triathlons will I do?”
Knowing something Gene had not yet realized, Kitty said, “Go ahead and get it.” Since then, he has worn out that wetsuit and two or three more wetsuits as he trained and raced in other triathlons, including eight or nine times in the Wildflower half Ironman.
Competing in Olympic and Half Ironman Triathlon
The next year, he went back to the Wildflower event, this time to complete the half Ironman distance. His goal for this race was to finish with a Kona-qualifying time. However, Gene learned how difficult it is to qualify for Kona.
For the next several years, during his late 40s and early 50s, Gene continued to compete in Olympic and half Ironman distance triathlons. He was not giving up on his goal to race in Hawaii.
Gene also realized he was a triathlete, something which had taken him a while to recognize. “For a long time, I thought I was playing, not a real triathlete.”
In 1996, Gene’s brother invited him and his wife to volunteer with him and his then girlfriend and later wife at the Ironman World Championships in October.
One month before traveling to Hawaii, Gene and his wife moved to Park City, Utah. While going for his first bike ride in his new home state, Gene was hit by a car. In the accident, his back was broken in two places.
Despite being in a back brace, he made the trip to Hawaii. While being stationed at T2 (bike to run transition area), he spent most of his time lying on the grass. However, at one point during the race, still under the influence of pain medication, he got up and walked over to where the bikers were coming in and runners going out, and proclaimed, “I gotta do this!”
He went back the next year, now fully recovered and without the influence of pain medication, to get a better picture of the race.
Related post: In this post Restarting to Bike After a Crash, you will read how Gene and other senior triathletes have recovered from a bike crash to start riding again.
First Ironman Triathlon for Gene Peters
In 2000, Gene completed two full (140.6) Ironman triathlons, including his first in Oceanside, California, near Marine Corps Base Camp Pendleton, north of San Diego.
Soon after registering for the Oceanside triathlon, Gene’s friend contacted him to let him know the race director had opened 500 more race spots for Ironman Canada in Penticton, British Columbia. Gene and his friend stayed on the registration website overnight in order to secure spots in this race.
Gene qualified for the Ironman World Championships in Kona, Hawaii for the first time in 2004. Sadly, his younger brother, the one who had gotten him into triathlon, passed away in 2003.
All totaled, Gene has completed 35 Ironman triathlons. Included in these are three World Championships in Hawaii. He has already qualified for the 2024 World Championships in Hawaii.
Gene and Mary “Kitty” Peters at the 2017 Ironman 70.3 World Championship in Chattanooga, Tennessee, USA
A Love for Triathlon Training
Gene ‘loves’ triathlon training and his association with the sport. He told me that it has taught him discipline, self-determination, and confidence.
“While I have always been relatively healthy, I have been in better shape in my 60s and 70s than I was in my 30s.”
Training/Preparing for Ironman Triathlons
Gene’s characterization of his Ironman triathlon training is straightforward: “I follow directions”.
Several years ago, Gene began using the TriDot® system, initially without a coach.
Since February 2017, he has been coached by Kurt Madden, a TriDot coach who is also one of the senior triathletes coaches. Of Kurt, Gene says that he “is excellent at adjusting to what my needs are and what my condition is.”
Kurt is Gene’s second TriDot coach. The first one, selected because Gene and he had graduated from the same college, was about half Gene’s age and focused on Olympic distance triathlon. The relationship lasted one year because of their differences in age and focus.
Before starting the relationship with Kurt, Gene spoke to a lady at TriDot about “needing a coach who could relate to the needs of the older triathlete and what we are going through. You need to have a program that recognizes that older triathletes don’t recover as fast, sometimes, as a person in their 30s.”
Gene attributes the TriDot system for impressive race results. “In the last ten years, I have podiumed in 100% of my races.”
Gene Peters’ Advice
Earlier in his racing career, Gene did triathlons and ran marathons. Today, however, he focuses on triathlon.
“I learned unless I warmed up with a nice long swim and bike, I pushed too hard on the run. I would hurt myself.
“Now, I do only half marathons. I stopped doing full marathons except as part of a full Ironman.”
Stay Consistent
Gene echoed what many have told me to be a key to success with triathlon – consistent training. Gene has thought about the time he has spent training for an Ironman triathlon, acknowledging it is not for everyone.
Operating his own accounting business enabled him to train consistently. On top of this, Gene had not only the support, but encouragement, of his wife to continue training and racing.
Tribute to Mary C. “Kitty” Peters
In October 2022, with 55 years of marriage to Gene, Kitty passed away. Gene was by her side.
Before she passed away, Kitty would help keep Gene stay on track, knowing how important and valuable the training was to him. She was known for telling her friends how proud she was of her husband.
Kitty also willingly volunteered at many triathlons, being known for the smile with which she greeted finishers. According to Gene, she volunteered at more Ironman races than he had done. As a registered nurse, she often provided medical help at triathlons.
In reflecting on our conversation, it is doubtful that Gene would have accomplished what he has throughout his triathlon career had he not had her never-ending support. She is and always will be missed.
Who’s Behind Your Triathlon Accomplishments?
Who do you credit for your triathlon achievements? In what way(s) have they supported you?
Give them the recognition they deserve 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.
I have a 1/2 IM in early November and am not sure how much and how soon to taper. I am 67 and figure that the usual tapering routine might not be ideal for someone my age? Any suggestions? Bobby D.
Our Coaches’ Replies
Coach Kurt Madden
Bobby,
Good morning from San Diego!
Tapers can be tricky and it really depends upon the following:
What is a typical taper you have used in the past to optimize your results for a ½ marathon?
Have you tapered for any other races this year?
Do you have any injuries?
Have you put in a block of training consistently for say 12 – 16 weeks?
Is this your “A” race or “B” race?
Generally speaking, most people your age, will go with a 10-day taper which means their longest run is 3 weeks before at say, 2:20. Two weeks before, the long run is reduced to 1:45, and a week before the race, the long run is 1:10. This is also assuming that you are running four times a week with a faster session of say 50 – 1:10 at a Zone 4 or getting anaerobic, two recovery sessions, and a long run.
Hopefully, this information is helpful and you might consider looking at RunDot to get in on a free trial:
I’ll echo Coach Kurt’s response. What have you used in the past? I’ve found with good consistent training, my folks need a shorter taper. We want to be prime to race. Not too flat, but fresh and ready to roll. I recommend some short, sharper intervals around race pace to build some race day muscle memory.
Good luck in your race. Kurt or I will be glad to help you ready and provide a race pacing plan.
Triathlon is much more enjoyable when we approach it mentally prepared and with confidence.
I’m sure that New York Yankees Hall of Fame catcher Yogi Berra would agree. Undoubtedly, had he been a triathlete, Yogi would have confidently said, “Triathlon is 90 percent mental. The other half is physical.”
Confidence is Part of Mental Toughness
In multi-sport endurance competition, confidence is an athlete’s belief in their ability to perform well and successfully complete the physical and mental challenges of the sport. Confidence includes the self-assurance and positive mindset that carries an athlete into and through the event.
An athlete’s confidence not only affects their performance but also their overall experience. Athletes who approach a race with confidence are more likely to perform at their best. They are ones who push through challenges and derive more satisfaction from their efforts, regardless of the outcome.
In short, confident athletes perform better and have more fun.
Assessing Your Confidence
In The Champion Mindset: An Athlete’s Guide to Mental Toughness, Dr. Joanna Zeiger shares personal lessons about the mental component of sports competition. Beginning from her rocky start as a seven-year-old swimmer, she describes how mental toughness has been key to her experience as an amateur, later professional triathlete who finished fourth in the triathlon at the 2000 Olympic Games.
If you are interested in getting an assessment of your confidence today, take Dr. Zeiger’s free Sisu Survey. Your answers to the questionnaire will be used to measure your confidence and seven more components of mental toughness.
How Can Senior Multi-Sport Endurance Athletes Increase Confidence?
If you want to improve your confidence, here are several ways to accomplish it. Some ways may apply to you, while others may not.
Prepare Physically
This is the belief in one’s physical fitness and training preparation. Athletes who are confident in their physical abilities are more likely to believe they have the stamina, strength, and conditioning to endure the demands of the event. From my experience, consistent, structured training leading up to a race is a real confidence builder.
If, like many triathletes, you have a weaker leg that causes some anxiety before a race, make sure you train to improve it. For example, my weakest leg has always been the run. For this reason, I have spent more time reading about run training and training for the run than on training for the swim and bike. Of course, I regularly swim and bike. However, the time spent running, including after a bike workout, is about twice that spent on the others.
Two keys to getting the most from your physical training are:
Train wisely to avoid injury. Set realistic expectations, increase training stress gradually, get enough quality rest, and eat well.
Keep a training diary or log. Documenting your training progress will build confidence. It may also show when you need to rest or when other things in your life are affecting your training. Remember, your body treats all stress the same. Your total stress on any day is the sum of stress from physical activity, mental tasks, and emotional challenges.
How do you feel about being able to handle the psychological challenges that come with multi-sport endurance events? You can feel more confident when you have set and managed your expectations for the race and learned to manage discomfort, fatigue, and self-doubt.
Thoughts are the most effective weapon in the human arsenal. . . [I]t is powerful to realize that goals are reached primarily by establishing the proper state of mind.
For every one of the community of triathletes over age 50 who train for winning in triathlon, many more train to complete their triathlon. Sure, we all like to win. However, our greater desire is to remain physically active, benefit from the social aspect of the sport, and grow mentally as we learn something new.
“In Scandinavia, there is a general tendency for . . . older adults today to exercise and compete in sports including triathlon. [F]or most active people today, endurance exercising is more about ‘completing’ than ‘competing’.“
Weekend-warrior athletes can feel perfectly comfortable setting their primary goal to complete the triathlon.
Plan Your Race
You will be more confident entering a race if you have a clear plan for pacing, nutrition, and hydration. You will also be more confident if you are sure that the gear you will use is in good condition and comfortable. The adage ‘Never use something for the first time on race day’ is solid advice.
Familiarity with the course and its conditions will also boost your confidence. My typical pre-race ritual is to drive the bike course, or better yet have my wife drive, to observe the road conditions (e.g. potholes) and its turns. Then, during the race, I will be more relaxed during the ride.
Confident triathletes are also adaptable. It helps to believe you can handle unexpected challenges that might arise during the race. Training in less-than-ideal weather conditions, which could be present on race day, is one way to increase adaptability. Practice changing a bike tire with a race mindset. You will ride with more confidence.
Training in inclement conditions, at least occasionally, can build confidence for completing a triathlon in less-than-ideal weather.
Build on Previous Success
Success breeds success. Past successes in training and in previous races build a foundation of confidence. If you are training for your first triathlon, consider setting up a mock course representing the distance and topography. Complete this course one to two weeks before your first race.
Think hard before signing up for a race on a course with conditions that will work against you being successful. For example, is the course especially hilly but you have trained on flat terrain? Is it at a higher altitude than you live and have trained? Is the weather where the race is being held typically hotter or colder than you are comfortable?
Give yourself an opportunity to be successful under the known or most likely conditions for a race before ‘diving in’.
Within a day or two of completing a race, review its results and your experience, preferably with a friend or coach. Make note of things you did well and those for which you will better prepare for your next race.
Leverage Your Support
Having a strong support network can also enhance a triathlete’s confidence. Knowing you have family, coaches, teammates, and friends who believe in you and are cheering you on adds to one’s confidence.
What Do You Think?
Are you a confident triathlete? If so, what have you learned about confidence in your triathlon journey? What helps you be more confident on race day?
Share your thoughts and 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.
