Terry L. VanderWert, Author at Senior Triathletes * Page 7 of 49

Practical and Purposeful Return to Running for Senior Triathletes

Terry L. VanderWert on July 17, 2025

Sue Faulkner enjoying a Lake District run

by Kurt Madden

As an active senior, there may come a time when you find yourself needing to pause your regular running routine. Whether it’s due to an injury, a family commitment, extensive travel, or simply needing a mental and physical reset, stepping away from running—even for just a few weeks—can feel like you’re losing momentum.

But here’s the truth: taking a break doesn’t mean you’re starting over. In fact, with the right mindset, a thoughtful strategy, and a bit of grit, returning to running can feel like a powerful act of renewal—one that rekindles your passion, restores your rhythm, and reconnects you to your purpose as an athlete.

As you prepare to lace up your shoes again, consider the following five key questions to guide your journey:

How often and how far should I run?

What type of running route works best at this stage?

What gear updates should I make before returning?

How should I modify my nutrition to support recovery and performance?

What supplemental activities will enhance my overall fitness and enjoyment?

Let’s break each one down and provide a roadmap that blends science with experience, practicality with inspiration.

1. Start with Durability, Not Distance

The key to an effective return to running is durability—not speed, not even distance. Durability means your body can absorb the impact of running without breaking down. That requires a patient build-up of your aerobic base and the strengthening of muscles, tendons, ligaments, and bones.

After a month or more away, begin with 15 to 20 minutes of running three times per week. Keep your pace comfortable—Zone 2 pace is ideal. This zone allows you to carry on a conversation, stay aerobic, and build cardiovascular endurance with less stress.

After two weeks of this routine:

Week 3–4: Increase runs to 25–30 minutes

Week 5–6: Bump up again to 35–40 minutes

Let time, not miles, guide your progress. And remember running more isn’t always better. What’s best is consistent, smart training that supports longevity.

2. Choose Gentle, Enjoyable Routes

The terrain you run on matters—especially as you return to the sport. Running on softer surfaces like grass, dirt, or well-maintained trails can ease stress on your joints and help your body adapt gradually.

If you’re in a neighborhood with primarily asphalt roads, mix in segments of trail or park pathways when possible. Choose routes with gentle inclines and rolling terrain to naturally build strength without the pounding that comes from steep hills or hard surfaces.

Most importantly, pick routes that motivate you. Whether it’s a view you love, a place with positive memories, or a familiar stretch that brings you peace, reconnecting emotionally with your surroundings can reignite your love for running.

3. Refresh Your Gear, Renew Your Experience

Your running gear is your foundation. Ill-fitting or worn-out equipment can not only hinder your performance but also increase injury risk. Let’s start with shoes.

Stability shoes are best for runners who overpronate or weigh more than 175 pounds.

Neutral shoes work well for lighter runners with good foot mechanics.

Rotate two pairs of shoes to extend their life and reduce repetitive strain. Replace each pair approximately every 250–300 miles.

Invest in a good pair of running socks (no seams or bunching), and consider a GPS watch that tracks distance, pace, and heart rate. For more detailed feedback, a chest-strap heart rate monitor can provide data on cadence, vertical oscillation, and even ground contact time—metrics that help fine-tune your running form and efficiency.

Getting the right gear not only enhances your performance—it boosts your confidence and enjoyment

4. Adjust Your Nutrition to Fuel Recovery

Running demands recovery, and recovery demands quality nutrition. One of the most powerful ways to support your return is through protein.

Aim for 1.0 grams of protein per pound of body weight each day. For example, a 150-pound athlete should consume around 150 grams daily, with a focus on early-day intake to support muscle repair and energy stabilization.

Balance that with strategic carbohydrate use—not for carbo-loading, but for smart fueling. Focus on nutrient-dense carbs around your workouts and emphasize healthy fats and hydration throughout the day.

Your body will thank you for better recovery, less inflammation, and more sustained energy.

5. Cross-Train to Stay Strong and Motivated

One of the greatest advantages of being a triathlete is the built-in variety of your training. When returning to running, don’t neglect your other disciplines.

Swimming helps improve cardiovascular fitness while being gentle on the joints.

Cycling builds aerobic capacity and leg strength without the pounding of running.

Strength training helps prevent injury, improve posture, and maintain muscle mass.

Yoga or mobility work supports flexibility and mental calm, reducing stress and aiding in recovery.

Use these tools to build a balanced fitness base, and your return to running will feel more supported, enjoyable, and sustainable.

A Smarter Way to Train: Try TriDot or RunDot

If you’re looking for a personalized and data-driven way to return to running, consider a TriDot or RunDot subscription.

Both platforms use artificial intelligence to create customized training plans that factor in your:

Current fitness level

Training history

Preferred training volume

Readiness and recovery

Environmental conditions (e.g., heat, humidity, elevation)

This allows you to get fitter with less stress while reducing the amount of work you can do. You’ll know exactly what pace and heart rate to target in each session. And, importantly, you’ll be able to track your progress and see measurable improvement—which is deeply motivating.

Even a 90-day trial can give you insight and structure that makes a big difference in your return.

Final Thoughts: Your Comeback is a Celebration

Returning to running in your senior years isn’t about chasing your younger self—it’s about elevating your current self. You bring wisdom, experience, and perspective to the process. You know what it means to set goals, face setbacks, and keep moving forward. Running now can be more than a workout—it can be a celebration of health, resilience, and the fire that still burns within.

Remember:

Be patient, not passive.

Be curious, not critical.

Be joyful, not judgmental.

You’re not just coming back to running. You’re stepping into a new chapter with strength, intention, and heart.

So, lace up those shoes, map out that route, and take that first step. Because every stride you take—no matter the pace—is a stride toward vitality, purpose, and lifelong movement.

Here’s to your comeback. Let’s make it meaningful.

Comments

Post your questions and comments about returning to running or any other topic related to triathlon training below. I will be sure that Coach Kurt Madden receives them.

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Become a More Flexible Senior Triathlete By Foam Rolling

Terry L. VanderWert on June 19, 2025

foam rolling is a tool for recovery from injury for older athletes

Foam rolling is a great tool for increasing flexibility and improving recovery.

I was first reminded of this while at the health club a few years ago. I was halfway through the stretching routine used after running or cycling. It includes stretching and foam rolling to loosen the muscles and tendons.

The lady next to me was also using a foam roller. After finishing this portion of her routine, she asked me “Is it possible to use the foam roller too much?”

I answered with my experience, that my body tells me when I had rolled enough. My muscles either felt loose or one or more of them hurt while I continued to use the foam roller.

She told me that near the end of one of her sessions with a personal trainer a few years ago, she asked the trainer if he ever used a foam roller. He had replied “I foam roll after every one of my workouts.”

Of course, she wondered why he had never introduced her to the foam roller.

Now, she was using foam rolling without the benefit of knowing how to get the best results.

My Next Reminder to Use a Foam Roller

Even before that experience, I had struggled with a sore right hip. While simply standing still, the pain from my hip ran down my leg, making it painful to stand or walk slowly, like when grocery shopping.

A physical therapist had diagnosed this as weakness of small muscles in my glutes, and prescribed a series of leg lifts which I continue as part of my strength training sessions today. However, over the past year, I noticed the pain running down my right leg while standing, shopping, and even dancing. Oddly, I never felt this pain when running.

Stretching my back, which had also been prescribed by the physical therapist, didn’t help eliminate the pain.

Then, one day, while massaging a tight area in the upper part of my right glute, I noticed a tenderness. This reminded me of times I had used the foam roller to treat other painful areas, most notably my knees.

Sure enough, the first time I laid the tight area on my foam roller, my eyes felt as if tears were forming. Over the next couple of sessions of foam rolling, the tightness disappeared. I could no longer find a place on my glutes that hurt during foam rolling. As before, the pain in my leg while standing and dancing has disappeared.

What is a Foam Roller?

Foam rollers are cylinders of solid foam like those pictured below. They come in various lengths. They also come in various densities (hardness) of foam. Some foam rollers are smooth, while others have ridges. The ridges concentrate weight to apply greater pressure during use.

foam rolling for flexibility for senior triathletes — Two medium length foam rollers. The gray one is less dense (hard) compared to the blue roller with a hard core surrounded by a softer outer shell.

The foam roller is a convenient, at-home alternative to a massage for loosening muscles, tendons, and the myofascial tissue surrounding them before and/or after a workout to prevent injury or eliminate soreness and stiffness.

My introduction to foam rolling came when treating an IT (iliotibial) band tightness that was creating pain in my left knee while running. After some painful sessions with the foam roller, both IT bands became loose, and the pain disappeared. I have not had a recurrence of this pain since continuing foam rolling.

What Type of Foam Roller is Best for Flexibility?

If you are new to foam rolling, I suggest you begin with a medium hard roller (like the gray one pictured above). This length covers the width of the body. You will be able to roll the upper back and the hamstrings and quadriceps of both legs.

As flexibility improves, you can use the same roller on one leg at a time to get a deeper massage.

How Can You Improve Flexibility by Foam Rolling?

The internet is full of routines for improving flexibility using foam rollers. Here are two – How to Use a Foam Roller and Foam Rolling – The Basics.

My routine includes rolling the full length of the quadriceps, hamstrings, IT bands of both legs individually, and glutes individually. You may also choose to roll your upper or lower back, though I stretch these in other ways.

As you are rolling, try various positions searching for any areas that are sensitive and therefore need stretching. When I find a sensitive area, I typically hold the position until the sensitivity goes away or tears form in my eyes. I don’t really wait until tears form, but almost, to get a deep massage.

I then try to remember to go back to that area the next time I am stretching.

Final Thoughts About Foam Rolling For Flexibility

There are two main reasons I continue with triathlon training. The first reason is to maintain a healthy heart, maintaining a reasonable aerobic fitness so I can move around easily and maintain acceptable blood pressure. The three sports of triathlon provide a whole body workout and whole body fitness.

The second reason is to maintain and even improve my flexibility. I love to move about without pain. And, as I have learned recently, this flexibility is also good for the golf game I have been reintroduced to since moving to The Villages, Florida.

Be patient but consistent and, within a few weeks, the improvement in both fitness and flexibility will amaze you.

What Has Been Your Experience?

Do you use a foam roller as part of a post-workout stretching routine? Why or why not?

What has been your experience with foam rolling?

This post was originally published on December 14, 2021. I updated it after my most recent experience, one that reminded me to use the foam roller more consistently.

Onwards & Upwards, Always! – Mike Battersby’s Comeback

Terry L. VanderWert on May 31, 2025

Editor’s note: The return of senior triathlete Mike Battersby to Ironman triathlon racing highlights commitment, a willingness to learn, and mental toughness.

From Yorkshire to Singapore—and Into the World of Triathlon

I’m Mike Battersby, a senior triathlete age 68, based in Singapore though originally from Yorkshire, UK. I’ve been married to Lee for 46 years. We have two daughters and three beautiful grandchildren. Before retirement, I worked for a U.S. software company covering the Asia-Pacific region. These days, I keep busy cycling, running, staying fit, and diving into photography.

My guiding principle is simple: fit body, fit mind. I’ve always believed in the power of one’s mind and positive thinking—and triathlon has brought that to life in ways I never imagined.

A Comeback Story Rooted in Challenge

My journey into triathlon wasn’t driven by competition, but by necessity. In my late 40s, I was obese, suffering from chronic hip bursitis, and at one point, nearly immobile—relying on crutches and even a wheelchair. Cycling became my recovery tool. From there, I worked my way up to a sprint triathlon in Singapore in 2007.

I kept going after that first triathlon. Between 2007 and 2011, I did 11 triathlons of a mix of Sprint, Olympic, and half-Ironman distances. This included the World Championships at Ironman 70.3 Clearwater (Florida) in 2009. I also finished three long course cycling races, two full marathons, and one duathlon. All but the one in Florida were in Singapore, Malaysia, or Indonesia.

Then, in 2012 I did Ironman Texas. Over the next twelve years, I did Ironman 70.3 Bintan in Indonesia three times, and five long course cycling races, including one in Australia.

I figured that Ironman Texas was my “one and done.” Until 2024.

Guinness, Old Friends, and One Bold Commitment

Fast forward from 13 years from the 2012 Ironman Texas. Over a couple of pints with my old friend Rick (with whom I finished Ironman Texas in 2012) during his 2024 visit to Singapore, I learned he was planning to return—this time to support his son Lachlan, who’d taken up Ironman racing himself and doing well in the sport.

Two pints in, I looked Rick in the eye and said, “I’m in.” That moment lit the spark. It gave me the perfect reason and excuse to chase one more Ironman and support a friend and his son in the process.

Back home, I told Lee, and as always, she was fully supportive. The only request from my family: “Do it right. And do it safely.”

TriDot Coaching and Training After 50

Until October 2024, I was largely self-trained, doing most of my training in Singapore with different riding and running groups. I did swim training by myself. However, for the upcoming Ironman Texas, I knew I needed a smarter approach than before. That’s when I reached out to SeniorTriathletes.com, and Terry VanderWert connected me with Coach Kurt Madden, TriDot’s Director of Coach Development.

I was skeptical of remote coaching at first because my earlier experience with it hadn’t worked. However, the first Zoom call with Kurt changed everything.

Kurt was the real deal—close to my age, still racing Ironmans, and full of grounded wisdom. He wasn’t selling a cookie-cutter training plan. After the call, the three of us – Rick, Lachlan, and I – signed up with Kurt as our coach and began using the TriDot AI training platform.

With TriDot, our training was:

Data-driven (using my Garmin and Wahoo devices)
Personalized to my performance and recovery levels
Adaptive, based on my needs as a senior triathlete

Coach Kurt held weekly Zoom calls with us to tweak training, to address physical limitations, aches, and challenges, and to keep us on track. The structure, feedback, and accountability tailored to our individual needs was a massive improvement over my earlier self-coached years and previous generic remote coaching. Looking back, committing to Kurt and TriDot was one of the smartest decisions I made on this comeback journey.

A Week in My Ironman Training Plan

Every day began with my wife asking, “What’s your schedule today?” I stuck to the plan with military discipline, missing only one session over several months.

I followed Kurt’s advice closely: believe in and follow the plan, even when you feel you could push harder—stay with the plan. The time I didn’t and did an extra run, I pulled a hamstring.

Here’s what my weeks looked like:

Endurance & interval workouts across swim, bike, and run
Strength and mobility training at home or the gym
Early morning long rides, starting at 4 a.m. to beat the tropical Singapore heat. Navigating hundreds of traffic lights during longer outdoor rides around the island added an extra layer of challenge and focus.
Trail runs, stadium track intervals (to build leg strength), treadmill sessions, and bricks, sometimes in temps over 40°C (104°F)
Indoor cycling with a Wahoo Kickr
All training was solo, demanding high self-motivation

Training peaked at just over 15 hours per week, with no rest days toward the end.

Map showing the 112 mile bike course around Singapore that Mike Battersby used for Ironman training. — Map showing the 112-mile bike course used for Ironman training.

Ironman Texas 2025: Race Day Reality

The swim was my biggest anxiety. I’m a slow swimmer by nature, but the extra training Kurt had put in the schedule paid off. I hit my predicted swim time almost exactly and came out of the water with a great mental boost.

The bike course, a flat two-lap stretch along the Hardy Toll Highway, tested my mental strength. A brutal headwind on the outbound leg and the loss of my Special Needs bag for hydration and nutrition meant I had to rely on scavenged nutrition from volunteers.

The run started strong, but around mile 10, my lower back went into spasm. Each step became more painful, and I alternated between running and walking. My focus became survival—I aimed to reach mile 18 before the cutoff and made it with time to spare.

By mile 22, unable to straighten up without triggering more pain, I continued by adopting a “Quasimodo” shuffle to keep moving forward. At this point, I had some ugly thoughts going through my mind. First, I was angry with myself for not doing more back and core strength training. I also began to doubt myself. I started thinking of what I’d say if I didn’t make the 17-hour cutoff. Fortunately, I realized what was happening, and quickly thought of something different. I had to Finish.

Coming up to mile 23, I saw Rick, his wife Deanne, and my wife Lee waiting on a bench. Bent over and in visible agony, I avoided eye contact with Lee, fearing she might stop me if she saw how bad I looked. I waved, stayed focused forward, and pushed on.

Then, somewhere near the final water station, a volunteer shouted, “Here he comes—he’s still going!” That made me laugh. “You bet your bottom dollar I am,” I thought.

I crossed the finish line 11 minutes before the cutoff, bent over, in pain—but elated. One of the volunteers who helped me across was the race winner, still there 10 hours later, supporting other finishers. That’s the spirit of Ironman.

Mike Battersby on the bike course at Ironman Texas 2025

Lessons Learned as a Senior Triathlete

My experience over the past year taught me important lessons.

Invest in a Coach

Kurt Madden taught me so many things I hadn’t considered, he taught me to train safely, train effectively and how to unlearn bad habits Together we developed a dynamic training plan that was specifically tailored in order to reach my goal of finishing the Ironman safely.

Trust your Training Plan

Follow your training plan. And, don’t over train. Remember that when one is feeling good, we are most vulnerable to injury. Don’t neglect Strength and Mobility Training.

Nutrition and Hydration

Fueling properly before, during, and after training sessions is non-negotiable—this was one of the biggest eye-openers for me. Kurt also introduced me to Vespa Nutrition, a unique supplement derived from wasp extract that helps optimise fat metabolism for endurance performance. After speaking with Peter Defty, the president of Vespa, I decided to give it a try and found it to be a game changer in both my training and on race day. It made a significant difference to my recovery.

During training, ensuring your diet is optimised so you have the energy to recover is just as important. My doctor, Dr Chong, introduced me to two Swiss supplements: Celergen and NGF, both of which I took to aid my recovery and, I believe, had a positive impact on my overall performance and ability to bounce back between sessions.

Quality Sleep, Rest & Recovery

These are vital, especially as an older athlete.

Equipment

Invest in the right equipment in order to fully measure your metrics, If you can’t measure it, you can’t manage it.

Racing

Run your own race, follow your plan, stay calm, and adapt to your body’s signals

The Greatest Benefit of Triathlon: Reclaiming “I Do”

Thanks to triathlon, I no longer say, “I used to…” I’m actively doing.

I’m stronger, more mobile, and more confident than I’ve been in decades. I’ve reconnected with old friends and rediscovered the joy of being part of the triathlon community. And yes—there might even be more Ironman 70.3 races in my future.

Thanks to triathlon, I no longer say, “I used to…” I’m actively doing.

Mike Battersby

Advice for Triathletes Over 50

If you think you can—you can. Belief is the first and most important step.
Don’t quit at the first hurdle. When someone says “no,” don’t treat it as final. And, ignore the naysayers. Don’t let others steal your dream.
If you’re dealing with an injury, don’t use it as an excuse. Seek several professional opinions. Look for others who’ve recovered from similar injuries—especially with alternative approaches like compensatory muscle training.
Find and invest in a coach of similar age who truly walks the talk and who uses a smart, AI-driven platform like TriDot for tailored training. Be coachable; listen, apply, and stay consistent. Also, be ready to let go of what you think you know and embrace new tools and methods.
Listen to your body. Don’t adopt a no pain, no gain attitude. As you get older, it hurts!
Stay curious, keep learning, and never give in. As Churchill said, “Never, never, never give in…” And, as I always say …., “Onwards & Upwards, ALWAYS!”

Have Questions for Mike Battersby? Leave Them in the Comments Below

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.

Author: Terry L. VanderWert