Category: Our Stories

By Hilary JM Topper, MPA

Deciding to train for a triathlon felt like a mix of excitement and madness. I was 53, more used to my office chair than a bike saddle, and the idea of swimming, biking, and running in one event seemed like something only for elite athletes in their twenties. Still, a spark of curiosity was ignited. I wanted a new challenge, a way to redefine what I thought was possible for myself in this new chapter of life. That journey from hesitant beginner to confident finisher taught me more than I ever expected.

The world of triathlon might seem intimidating at first, filled with images of super-fit athletes and advanced equipment. But I found a different reality—one that is welcoming, doable, and deeply rewarding, especially for those of us who start later in life. If you’re in the same place I was, wondering if you have what it takes, I want to share the five most important lessons I learned. These insights helped me reach the finish line and can help
you start your own amazing journey.

1. Triathlons Are for Every Body Type

Before I signed up for my first race, I imagined a typical triathlete as someone lean, muscular, and probably half my age. I worried I was too old, not in good enough shape, and didn’t fit that mold. This is the biggest myth I want to bust. Triathlons are open to everyone, no matter your age, weight, or current fitness level.

At my first event, I was amazed by the variety of participants. There were people of all shapes and sizes, from college students to retirees in their 70s and 80s. I saw competitors who were muscular and others who were slender. Some looked like seasoned athletes, while many, like me, appeared to be regular folks who decided to do something extraordinary. The finish line doesn’t care about your age or body type; it only cares that you showed up and did your best.

This past June, I participated in the Alpha Win Hudson Valley Triathlon. I saw an 85-year-old woman cross the finish line and receive a first-place medal. The triathlon community adopts a “finish line, not finish time” mindset, especially at the sprint and beginner levels. The focus is on participation and personal achievement. Whether you walk the entire run or swim with your head above water, completing the race is a major victory. The shared experience of pushing personal limits creates an instant bond among competitors. You’ll receive more encouragement and high-fives from strangers on the course than you might expect.

Related Post: Should You Choose Your Triathlon Distance Based On Body Type?

2. You Don’t Need All the Expensive Gear

When I committed to my first triathlon, I fell into a classic beginner’s trap: thinking I needed the best of everything to succeed. I went all in, buying a sleek, expensive carbon-fiber road bike with a power meter, a top-tier wetsuit, and every gadget the internet and my first coach told me was essential. I learned the hard way that my bank account took a much bigger hit than it needed. That fancy bike was beautiful, but it was also tough for a beginner. I spent more time worrying about scratching it than enjoying my rides. The truth is, you can complete your first triathlon using the basics. Found an old hybrid bike in your garage? Dust it off, get it tuned up, and it’ll get you through a sprint-distance race just fine. Any comfortable swimsuit will do for the pool, and a basic pair of goggles is all you need.

Start with what you have or can borrow. Focus your initial investment on a few key items that prioritize safety and comfort, such as a properly fitted helmet and a good pair of running shoes. As you progress in the sport, you can gradually upgrade your equipment. You will have a much clearer idea of what you truly need and prefer after you have a race or two under your belt. Don’t let the perceived cost of entry keep you from starting.

3. Find Your Tribe: The Power of Community

Training for a triathlon involves three different sports and doing it all alone can feel isolating and overwhelming. The most effective way I stayed motivated was by connecting with others. Finding a community, whether it’s a local tri club, a group of friends, or an online forum, can make all the difference. At first, I trained with my friend. But when she joined a triathlon club, I ended up going at it alone. Throughout my time in the sport, I found training partners and formed my own triathlon club, WeREndurance.

This “tribe” becomes your support system. They are the ones who will celebrate your progress, pick you up after a challenging workout, and cheer the loudest for you on race day. They understand the unique challenges and triumphs of this sport. If a local club isn’t an option, look for Facebook groups or other online communities. Sharing your journey, even virtually, helps keep you accountable and reminds you that you are part of
something bigger.

4. Pace Yourself in Training and in Life

As a driven person, my first instinct was to go from zero to one hundred. My kids still laugh about it.

I hired a coach who didn’t work with athletes over 50. He designed an aggressive training plan and pushed me hard every day. (If I missed a workout, he would yell at me over the phone.) Within a few weeks, I was exhausted, sore, and completely demoralized. My body was sending me clear signals that I wasn’t listening to. Learning to pace myself was an important lesson in both physical training and my mental approach. Clearly, I left that coach and found another who was more supportive and understanding of my needs.

The key to longevity in endurance sports is consistency, not constant intensity. Your body needs time to adapt and recover, especially as you get older. Rest days are essential; they are a crucial part of your training plan. This is when your muscles repair and become stronger.

Listen to your body. If you feel pain (not just discomfort), it’s a sign to back off. If you’re feeling tired, a shorter, easier workout or even a complete rest day is more beneficial than pushing through and risking injury or burnout. This patient approach allows you to build a solid fitness base without breaking your body down. You’ll arrive at the starting line healthy, strong, and genuinely excited to race.

5. Celebrate Every Small Victory Along the Way

The finish line of a triathlon can seem impossibly far away when you’re just starting out. Focusing only on that distant goal can be discouraging. Instead, I learned to focus on celebrating the small wins that happen every week. Did you swim your first nonstop lap? That’s a big victory. Did you finish your longest bike ride so far, even if it was just a few miles? Celebrate it. Did you wake up for an early morning workout when you’d rather stay in bed? Recognize that discipline. These small wins are the foundation of your journey. Every milestone, no matter how small it appears, proves you’re making progress. It builds momentum and confidence. I started keeping a training journal to record these small wins. Looking back at it after a tough day became a powerful reminder of how far I had come. This habit of acknowledging progress changes the entire process from a strenuous grind into a fulfilling adventure filled with moments of pride.

Take the Leap

About the Author

Hilary JM Topper, MPA, is a USA Triathlon Coach Level 1, USMS Swim Coach Level 3, WOWSA Open Water Swim Coach, and RRCA Run Coach Level 1. She actively blogs on ATriathletesDiary.com and maintains a lifestyle blog at HilaryTopper.com. Her first book, From Couch Potato to Endurance Athlete – A Portrait of a Non-Athletic Triathlete, was published by Meyer & Meyer Sports in 2022

Her upcoming book, Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon, is now available for pre-order. The book will be released during the first week of November, during which she will tour various cities across the country promoting it. For questions or to invite Hilary for a presentation at your store, contact her via email at Hilary@hjmt.com or call 516-220-3110.

Related Post: Book Review: From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete

What Do You Want to Ask Hilary?

Post your questions for Hilary 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.

For Another Perspective . . .

For another perspective on beginning triathlon after age 50, check out Terry VanderWert’s Triathlon Adventures Across America.

In 2023, I introduced readers to Joe Simonetta, who, at age 80, competed in his first-ever race of any kind—a triathlon, no less—and won gold in his age group at the National Senior Games in Pittsburgh. You can read that story here: My First Race of Any Kind: Triathlon – Joe Simonetta’s Story.

Two years later, Joe returned to the National Senior Games, this time in West Des Moines, Iowa, for the 2025 edition of the triathlon—and once again, he came out on top in the Men’s 80-84 age group.

“I previously won in 2023 in Pittsburgh—so this was a successful title defense,” Joe wrote in an email following the event. While it’s easy to focus on his back-to-back gold medals, Joe’s story is about much more than podium finishes. It’s about the spirit of healthy aging, embracing new adventures later in life, and finding joy in competition and camaraderie.

Extra Rain Forces Change

The 2025 National Senior Games’ triathlon reminded competitors of the importance of adaptability. Because of the heavy rainfall leading up to the event, the lake used for the swim leg recorded high E. coli levels. This forced race organizers to change the race, replacing the 400-meter swim with a one-mile run on a course separate from the 3.1 mile (5 km) course for the third leg of the triathlon. Fortunately, the organizers adapted quickly, making sure all participants knew the change well in advance so there was no confusion on race morning.

Therefore, the format for this triathlon became:

• 1-mile (1.6 km) run
• 12.4-mile (20 km) bike
• 3.1-mile (5 km) run

A Dry Start

Joe came to Des Moines determined to defend his 2023 win. “I had more knowledge and experience this time. I improved my swim stroke and planned to use a wetsuit for the first time.” He had also included more interval work in his run training until calf injuries slowed him down.

He also bought a quality road bike for training and racing—unlike in Pittsburgh, where he rented a less competitive bike. Other changes included racing in a tri suit and using a bib holder race belt to reduce his transition times.

The race began at 7:40 am under clear skies and cool temperatures in the high 50s. Joe described the pre-race atmosphere as calm and friendly, with athletes chatting and volunteers offering encouragement. “There was an undercurrent of excitement as we all knew we’d be starting differently than planned,” he said.

Joe admitted his disappointment at not using his swim training in this race. He was also concerned about the additional running. “Heading into the race, I was concerned about the 5k run because I had been dealing with calf injuries in both legs that had severely limited my run training.” While he had recovered from the injuries using rest, massage gun therapy, magnesium glycinate, compression sleeves, and pickle juice, he ran with greater caution.

Still, the modified format made for an interesting challenge. “It was a fast start that got everyone’s heart rate up right away,” he recalled. Joe said that he ran the 1-mile and the 5k at a conservative pace to avoid a recurrence of injury. After the race, he said that he could have run a bit faster without risking injury.

Hills, Lakes, and Tree-Lined Trails

According to Joe, the bike leg was “hilly and challenging,” featuring several long, gradual climbs that tested endurance, plus a few short, steeper sections that forced competitors to dig deep. “The downhill sections were fast and exhilarating, but you had to stay alert,” he explained. “The course was well-marked and well-monitored by volunteers and law enforcement, which made it feel safe despite the traffic on some stretches.”

The final 5-km run looped around a picturesque lake inside West Des Moines’ Raccoon River Park. Joe described it as a pleasant mix of shaded, tree-lined paths and open sections that offered sweeping lake views. “It was a beautiful setting,” he said, noting that the scenery helped distract him from fatigue during the last miles.

A Competitive But Friendly Race Atmosphere

Joe was quick to highlight the volunteers and organizers, who made the event run smoothly, even with the late change to the racecourse. “Everything was well-organized, and the staff and volunteers were friendly and responsive—both on site and via email before the event. The overall atmosphere was positive and supportive.”

This atmosphere continued throughout the race. Despite the Senior Games triathletes being serious and competitive, they were also friendly. “While everyone was pushing hard during the bike and run, words of encouragement were common.”

A Familiar Rival and a Warm Finish

At the awards ceremony, Joe was seen shaking hands with second-place finisher Rob Norris from Michigan—a fellow triathlete with whom he’s now shared three race start lines.

Joe recalled that Rob was also his main competitor in Pittsburgh in 2023. “We’ve developed a friendly rivalry,” Joe said. “Seeing familiar faces out here makes it even more enjoyable.”

That handshake wasn’t just a sportsmanlike gesture. It celebrated persistence, sportsmanship, and the connections formed through shared challenges.

A Laid-Back, Hassle-Free Venue

Joe also had high praise for West Des Moines, Iowa, as a host city. “From the easy-to-navigate Des Moines airport, to the excellent bike rental shop, to my hotel and the race venue—all close to one another—it was hassle-free.” Joe characterized West Des Moines as wholesome, open, and relaxed, with lots of green in the hillsides, forests, and cornfields.

“The people I met were friendly, and the pace of life felt more laid-back than in many places.”

Still Inspired

Joe’s performance in 2025 is impressive, but what’s more powerful is the example he continues to set. In his words, “The goal is to keep moving, keep challenging yourself, and enjoy the process.”

Whether you’re 58 or 85, getting started is always worth it. Joe’s first race was at 80. His second gold came at 82.

To learn more about the National Senior Games and how you can get involved, visit the official NSGA website.

Were You In Des Moines?

Let us know in the Comments if you attended the 2025 National Senior Games either as a participant, volunteer, or spectator.

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.

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.

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.

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

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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.

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.