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What Motivates Older Triathletes? – Sarah Gordon’s Story

Sarah Gordon on July 22, 2024

What motivates older triathletes to train and compete in the sport?

In September 2023, I had the amazing opportunity to visit Cozumel, Mexico, with a group of close triathlete friends and my husband by my side in support. The picture above is of our group that went to Cozumel. I am the third from the left. We all competed in the Ironman 70.3 race, and it was truly an amazing adventure!

The entire experience embodied the spirit of the triathlon community: hard work in training, comradeship in wanting the best for each other, and lots of sweat, smiles, hugs, and love. Perhaps what impacted me the most was the incredible moments shared in friendship when accomplishing new and challenging goals.

And, along the journey through 6 to 8 months of training, there were plenty of setbacks for us as a group: illnesses, job changes, injuries, surgeries…all the different ways life tries to derail a goal. But we made it with resilience, friendship, and enthusiasm and had an incredible time!

I share this as an introduction about this one particular adventure to explain the “why” behind my purpose and passion. What motivates older triathletes?

A Bit More About Sarah Gordon

I am currently a student at Concordia University, Chicago. I am a doctoral candidate in the Leadership program for Health and Human Performance.

Training and competing with my friends over the years has impacted me greatly in returning to school to obtain this degree and, most certainly, my dissertation topic. Watching people overcome obstacles and seeing the joy and excitement on friends’ faces as they finish strong with a podium win has made an impact on me. As a friend recently stated, the triathlon community “embodies the best of humanity.”

It only seemed natural to focus my dissertation topic on being a triathlete and the triathlon community. The number of older triathletes competing in triathlon intrigued me. I wanted to learn more about what motivates older triathletes, those age 65 and over. I was also curious if this group has a unique perspective on aging.

With these questions, I decided to devote my dissertation research to answering these questions.

Are You A Triathlete Aged 65 Or Over? If So, Here’s Your Chance To Be Heard

The “Survey Link” below will take you to a page where you can learn more about my study. You can, if you wish, participate in my research through a survey. The first page contains more details of the study. After reading this page, you will have the option to continue with the survey or exit the page.

Survey Link

Want to Contact Sarah Directly? Here’s How

Have questions or thoughts for Sarah? You are welcome to contact her directly at slgordon48.sg@gmail.com.

A 76-Year Old’s Perspective on Running Performance After 70

Jim Riley on July 19, 2024

Senior Triathletes Jim Riley with Julie Moss

Caption: Jim Riley with Julie Moss after the 2017 Oceanside IM70.3.

A 76-year-old triathlete shares his perspective and experience on advice given in another Senior Triathletes post for reducing a decline in running performance after 70.

Introduction: Setting the Stage

by Terry VanderWert, Editor, SeniorTriathletes.com

Last month, I published a post titled How To Slow Age-Related Drop in Running Performance. After reading that post, Jim Riley wrote me a long, personal email with his comments. His email ended with, “I felt I needed to respond for all those trying to be the very best for their age.”

I thought his perspective and detailed comments worthy of a dedicated post rather than a comment at the bottom of the post. Jim agreed to share his thoughts on age-related performance decline with our community.

In the post which prompted Jim’s comments, Coach Kurt Madden referred to an article in Triathlete magazine about the documented increased times with age. The May 14, 2024 article titled How Much Slower Will You Get As You “Age Up” in Triathlon? graphically presents Ironman 140.6 and Ironman 70.3 finish times and swim, bike, and run splits. Specific to running, this article documents slower Ironman times that begin in our late 20s or early 30s and progress with age.

What is less obvious but still represented in the data is that for some legs, including the run for both the IM140.6 and IM70.3, the rate of decline (slope of the graph) increases with age, especially for those in the 70s age groups.

With that introduction and background, here are Jim Riley’s remarks.

The 70s Are Different Than the Late-60s

by Jim Riley

I am in the same competitive mode as Kurt but seven years older. He is correct in everything he says [in How To Slow Age-Related Drop in Running Performance]. However, he is not 76, so cannot yet feel what happens from 69 to 76 even if you are doing everything he advocates.

Please tell your over-70 set to be very careful with running training. Trying to do what he suggests in getting uncomfortable with more Zone 3 and 4 training can result in a greater chance of injury and frustration.

My times for 70.3 distance events have declined every year since my comeback as a 69-year-old. Yet, I have never missed a podium finish.

I am still so frustrated to see my times slow even if I have gone to more strength, mobility, and core training, more Zone 2 on the bike, harder swim sessions, and even more zone 3 and 4 running, including running in the pool. Also, I am getting at least 100 grams of protein in a day — it’s very hard to get to 150,

The irony is that even with all this, performance declines occur more rapidly after 70, no matter what you do with nutrition or training.

The key in my humble opinion is to check winning times for those 65 to 69 (Kurt’s age group). Then, compare these to the 70 to 75 and the 75 to 79 age groups and see the decline. When Kurt was 65, he blew away all his competiton. Now, like I did as a 69 year old, he still makes the podium. But, he is no longer always first. That tells you something. The critical challenge is to tailor a plan for your age group and go from there.

Keys To Enjoying Fitness With Age After 70

Lower your expectations each and every year after 70, If you don’t, you may never be able to enjoy fitness into your 80s and 90s.

Also race more sparingly over 70 as recovery from racing takes more time. If you are determined to do a full Ironman, just try and enjoy it rather than checking your watch. If you focus on your time, you will be destined for disappointment.

Here are some specific steps I recommend:

Start slowly with each aspect of all areas of training, especially running.
Go to the gym more. Besides weights, get on the stair climber and elliptical to build strength without the pounding outside.
Do pull-ups and hang from a bar in a door jamb at home. These will help with swimming, biking, and running.
Incorporate mobility every day and more stretching and foam rolling. There are many great programs if you have a peleton
Add more protein every day. It is easy to get to 60 grams per day. But, you will need to take protein pills to get close to your body weight. Warning: with the pills comes farting issues, which can be annoying. Find a balance that works for you.

Then you can set a training program tailored to expectations, rather than one from coaches that are not your age. This is a problem for everyone over 70 as the decline is so much more significant.

Share Comments and Questions About Running Performance After 70

Several years ago, I cited an article about running for masters athletes. Once readers realized the article was written by a 40-year-old man, I quickly learned of the frustration, even anger, of older athletes, especially those over age 70, a group in which I now reside, being lumped together with athletes age 40 and above.

What has been your experience with running decline after 70? What are your thoughts on Jim’s comments? Or, maybe you have questions for Jim.

Post them in the Comments section 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.

A Triathlon Bike’s Tale

David Conover on May 12, 2024

Editor’s Note: Ever wonder what your triathlon bike thinks about travel? Dave Conover has. He has teamed up with his triathlon bike to share the good, bad, and the ugly parts of traveling for triathlon.

By Dave’s Quintana Roo PRFive

A Little About Me

I’m a matte red and black, four-plus year old 56 centimeter Quintana Roo (QR) PRfive with numerous triathlon training and racing on my frame and wheelset. I was purchased in Virginia by my rider and good friend, Dave Conover.

Dave takes good care of me. Aside from racing in some rain in Puerto Rico in 2022, I have never been out in stormy or wet weather. We have logged close to 10,000 miles together outside and on a basement trainer with oldies from the 60’s playing. This is my story.

After qualifying for the 2020 World Triathlon Championship at the 2019 Cleveland Olympic Distance USA Triathlon (USAT) Nationals, Dave got the go ahead from his wife of 50 years, Louise, to team up with a new bike. He ordered me through a local triathlon-focused shop after a session with a professional bike fitter.

After arriving at Dave’s house, we quickly became good partners. I also got to literally hang out on the wall with his well-aged and cared-for FUJI Airfoil Pro. We got in some late fall rides, then transitioned to the indoor trainer.

My First Time Traveling

We made plans – truthfully, Dave made most of them – to travel to Edmonton, Canada for Worlds in 2020. These plans included me being transported by Tri Bike Transport (TBT) from Virginia to Edmonton and back. We were ready to start our racing season in 2020, then COVID came along. Long story short, we spent a lot of time on the indoor trainer and on solitary rides outside on less traveled two-lane roads in 2020. We also did a virtual triathlon together.

The Edmonton trip was postponed until 2021, then canceled in 2021. Still, we started racing in 2021 and drove to all our races, where I got to ride inside the SUV. Thankfully, I didn’t need to wear a face mask, though had to keep my distance according to USAT Competitive Rules.

Anxious for a challenge, we used a credit from TBT for our pre-paid trip to Edmonton to travel to Puerto Rico for a 70.3 race. I’ll simply say it was a wonderful experience, although a little warm and muggy.

From drop off to pick up in Virginia and at the race site, TBT was wonderful. I had a great time traveling and hanging out with so many other bikes, including a number of QRs from my time at the QR factory. Oh, how great to sit supported from a rack with that wonderful late-March sun on my aerobars.

My First Time in Europe Was Great

Then, in 2022, we raced well in Milwaukee, where we qualified to go to Spain for World’s in September 2023. It excited me to think about another trip arranged by TBT, again traveling with other bikes from the U.S.

I was ready to go in August, and was picked up and shipped to Spain with no incident. During this trip, I got to visit with some old bike buddies and make some new friends.
All 186 of us were stored in a nice warehouse near the race site. We were treated very well.

I was reunited with Dave a few days before the race for a few rides. I also got to stay with him and his wife at their rented apartment. You should have seen the view of the river. Still, it reminded me why I am glad to do the biking. I cannot swim or run.

What fun going up, then down, and up and down again, a big long hill during the race. My new rear cassette made my easy gear just a little easier for the hill. I was also glad to not be going down the hill at over 50 miles per hour like some of the other bikes.

But, The Way Home Was Long

After the race, I was dropped off at the warehouse for my trip back home. I got to compare notes about the race with all the other bikes. Then, when they turned out the lights, we had a great party using some remaining race hydration and CO₂ cartridges.

I was packed up and made it back to the U.S. We were happy to be back in the states and almost home. However, we began a bonus tour of the U.S., one which we soon learned was no bonus. Some would say we were stolen.

Right after being offloaded from the trip across the Atlantic, we heard discussion, some heated, about shipping fees and unpaid invoices. Some bikes ridden by lawyers understood there were even threats about legal action.

From what these bikes heard, TBT had contracted with another company to transport us to and from the U.S. and Spain and had not paid this company. It was not just for the 186 of us who went to Spain, but other bikes that had gone on different trips organized by TBT.

Someone went to court to secure our release and got an order for the shipping company to do just that. Unfortunately, we were moved to another state and then another before settling in California.

California? From Spain to Virginia?

Days turned into weeks, then months. It was getting pretty bad. The fluids and goos dropped on us in Spain were getting smelly. Our tires where deflating. Rust was showing up in places. On top of this, we were getting restless from not being able to get out to ride.

We also did not get much sleep because of all the noise associated with the places we were shipped and stored. Some of the bikes snored, while a few released some bad air from their tires.
It also got really cold at times. We knew we had been moved to California when it warmed up. I wish I could have smelled the salt air; by now, the odor inside our containers was really stale and smelly.

After being in California for a while, one of the Cervellos heard the word “auction”. As we discussed what this could mean, we realized the shipping company was going to sell each of us in an attempt to recoup the money they were owed.

We were awestruck. How could TBT allow this to happen? Where would we end up and with whom? Would we ever race again? A few bikes feared the worst, being sold for parts and never riding again. This exerted a significant amount of mental stress on each of us.

A Glimmer of Hope

Then there was a ray of hope. Someone heard that if our owners would each pay $2,000, they could come to California and pick us up. A few bikes left because their owners paid what we considered a ransom. Of course, I hoped Dave would come rescue me.

At the same time, I realized this was not reasonable. He had already paid for my safe return to Virginia. Now, he was looking at the cost and time associated with a trip from Virginia to California on top of the $2,000.

Those of us not rescued by our owners waited as our tires deflated some more. Many of us lost our desire to ride again.

Finally Rescued

Then someone came along to save us and get us back home. Travelers Insurance Company, who had underwritten policies to cover damage and loss, agreed to pay the outstanding fees to the shipping company to secure our release. Even better, they had arranged with a company to pack and ship us to our homes.

We were all thrilled, so much so that we threw another party with what we could scrounge together.

I was packed in a box and found my way back to Dave’s house. This ride was a little rougher than the first one; a plastic box on my seat post, like that on all QR PR bikes, was knocked off and damaged in shipment. But, after this ordeal, a little broken plastic was not a big deal.

It thrilled me to be reunited with Dave. He cleaned me, and put fresh air in my tires. He even took me to the triathlon shop for a check and tune up. Then, we got to go out for rides again in Virginia.

I’m Looking Forward

Later, I thought about what could have happened. While the additional four or so months it took to get home were very trying, it all worked out in the end. I have some good and not so good memories of my ordeal.

I also learned that TBT is no longer in the business of shipping bikes. Maybe someone will put them in a box and ship them around a while to see how they like it.

I’m still in contact with a few of my hostage mates. We are looking forward to the 2024 racing season. Even better, I have some trips coming up this season, though none outside the U.S. I will very much enjoy being pampered by Dave, driven in the back of his Honda SUV while I lay on my side, being properly cleaned up after each ride, and getting to visit with many friends in transition.

Have You or Your Bike Had An Experience Like Dave’s Bike?

We’d love to hear your or your bike’s story in the Comments below.

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.

Category: Our Stories