Category: Our Stories

For Johny Dignam and his wife, Tracey, triathlon has been life-changing.

“My wife Tracey says she waited 30 years for this version of me! I have always had this stored energy in me. The only way I could relax [before triathlon] was with the consumption of large volumes of alcohol.”

Johny’s passion and love for Ironman training has become a new, healthy, life-changing outlet for this energy.

“Triathlon training and the inspirational people we have met have had a profound positive effect on my general well being. It has also shown that there are some amazing people in this world from all different walks of life.”

Introducing Johny Dignam

Johny Dignam, age 57, has been married to Tracey for 33 years. He has always been an active, high energy guy with hobbies that include surfing, swimming, and mountain biking.

He works as Refractory Installer for Pyrotek, a company that produces high temperature materials used in handling molten aluminium (or aluminum if you are from the USA). His typical work day begins with an hour long commute to be onsite at 4:30 am for a 10-hour workday. At the end of his workday, there is another one hour drive to return home. Considering other family commitments, this does not leave much time for training and sleeping.

However, as you will see, that hasn’t stopped Johny from pursuing aggressive goals along his triathlon journey.

Johny’s Path to Triathlon

The journey which has led to triathlon for Johny Dignam began around six years ago. It was a sunny Sunday morning in Sydney, Australia’s Central Business District.

Johny was sporting a massive hangover after a late night on the town. Meanwhile, over three thousands runners gathered for the Sydney Marathon.

Seeing the excitement around the race and realizing that he wanted to make a change in his life, Johny decided he would complete the next year’s half marathon in Sydney.

Fast forward one year. Johny had just completed the Sydney half marathon when he met an old friend. They talked about running and eventually triathlon. A few months passed and the two of them met again, this time at a dinner party with mutual friends. The conversation again drifted to running and triathlon.

The next day, Johny registered for Ironman 70.3 Port Maquarie along with a friend and his nephew.

Triathlon History

Johny’s first triathlon was actually an international (Olympic) distance race in Wollongong, Australia in March 2019. He planned this event as a lead up to the Port Maquarie 70.3 two months later.

“My first triathlon was fun but underwhelming. However, since I had already signed up for the 70.3 in May, I continued training” said Johny.

Before the Port Maquarie race, he completed a 70.3 practice triathlon as part of his training. Then, in May, he successfully completed his first 70.3 and promptly vowed to never do one again.

However, before leaving the race venue, Johny wandered over to the finish line,

“I watched the final people complete the full Ironman. That night, I saw several athletes, some over 70 years old, complete the hardest Ironman race in Australia. The atmosphere and sheer determination of some of the athletes stirred something in me I had never experienced before. I was completely mesmerised and overwhelmed by the whole event.

“The next day, I signed up for my first Ironman, Ironman Australia.”

Then There Was Covid

The scenes in Port Maquarie on that May 2019 evening had truly impacted Johny. He continued to train for his next race as most of the world locked down in early 2020.

With his sights still set on Ironman Australia sometime in the future, Johny completed a virtual Ironman of his own design. He swam 4 km (2.5 miles) in the local pool. Next, he cycled for eight hours on his bike trainer. He finished it with a 26.2 mile marathon around his local neighborhood.

“I finished about 11 pm that night. I think this set me up mentally for Ironman Australia.”

In 2022, Johny was able to finally reach his goal of completing Ironman Australia. Once again, he took time to watch and be inspired by the final competitors completing the course.

Not Stopping Here

With Ironman Australia behind him, Johny set a new goal, to complete one full Ironman and one half distance triathlon each year.

“The people I have met have helped push me to places I would’ve thought were unachievable several years ago. Sure, age, sickness, and injury are all significate barriers for maturing athletes. However, if we push ourselves out of our comfort zones while listening to our bodies, we continue to grow.”

Training for Triathlon Has Been Life Changing

To reach his new goal, Johny decided to develop a training plan that fits his long workdays and family commitments yet provides enough rest to prevent illness and injury.

Johny has taken this approach in part because of the difficulty getting age specific training information. Like many, he found the available print and on-line training resources to be aimed at the younger generation. One approach that could have worked is joining a triathlon club. However, this option didn’t work for him.

Next best for Johny has been to subscribe to two triathlon training plans which he considers “great value for the money”:

• Phil Mosley Intermediate Masters 140.6 plan on TrainingPeaks. This plan provides a schedule of swim, bike, run, and some strength and conditioning workouts to be completed each week. It also provides the number of hours for training and the intensity target for each week for the months leading up to the triathlon.
• Low Volume Triathlon Plan from TrainerRoad. Most of his bike workouts follow the TrainerRoad schedule.

He has compared these two plans and selected the portions from each that work best for him.

One limitation is that even the ‘masters’ plans seem designed for a large age group – age 40 and over. And, many feel they are tailored to the younger end of this age range.

Combining Indoor and Outdoor Training

During the main part of the training period, Johny trains 7 to 10 hours per week. Given his work schedule, family commitments, and priority for rest and recovery, Johny completes most of his long training blocks on the weekends.

For the rest of the schedule, Johny has developed an innovative approach that combines training within his house or near it and longer weekend sessions outdoors.

Riding Indoors Builds Fitness and Mental Toughness

As already noted, Johny usually follows bike workouts from TrainerRoad. Each week, he completes one threshold workout, one VO2max workout, and one long ride of three to fours hours.

Interestingly, over 90% of his bike training is indoors on a trainer. This is because he does not feel safe riding on the road. However, he does some workouts on his mountain bike on a short hilly track outdoors near his home.

Is indoor training for the bike effective? This was a question Johny was asking going into last year’s Ironman triathlon.

“I wasn’t sure how I would do on the bike. My training included weekly, long indoor rides on the trainer for three hours or more. I did one or two rides of nearly seven hours outside before the event. As it turned out, I felt more confident on the bike leg of the race as the day went on.

“Having said that, it was still a slow time of 7 hours, 30 minutes, but I got off the bike and could run, and that’s all that mattered.

“I think the long indoor sessions prepared me mentally for the day.”

Johny pointed out that several professional triathletes, including Jan Frodeno and Lionel Sanders, also rely on indoor training for the triathlon bike leg.

Cross Training for the Triathlon Run

Johny also cross trains for running to avoid overuse injuries. He has found water running using the Fluid Running system to be effective for building running fitness and preventing injury. “Running in deep water is harder than people think.” You can read the story of the company’s founder, Jennifer Conroyds, here.

Typical Training Schedule

The table below summarizes a typical week’s training while preparing for an Ironman triathlon. It also highlights some of the other tools Johny has identified for training at home.

Swim	1x – Swim simulation using ZEN8 bands 2x – Pool swims (weekend)
Bike	1x – Threshold workout using trainer 1x – VO2max workout using trainer 1x – Long ride either using the trainer or riding outdoors
Run	1x – 5 km run using Zwift mid-week 2x – 30-40 minutes water running after a pool swim using H2Go app from Fluid Running * beginning 3 months before an Ironman triathlon, he will start doing longer runs outside
Mobility & Strength	3x – 20 minute using Calimove mobility app, Skill Yoga app, or Sean Vigue Pilates book/video * one mobility workout is done on Monday afternoon as part of his recovery day

Final Preparations for a Race

In the final weeks leading up to a full or half distance Ironman triathlon, Johny focuses on the “little things” that left unprepared can change the complexion of one’s race.

“Try to have all the little things in place that may impact your day. Come race day, you want to be comfortable and able to enjoy the moment.”

He also completes some long swims and long rides, focusing on completing them without worrying about his time. The main goal is to build confidence for race day.

For example, these last weeks typically include a 4 km (2.5 mile) pool swim and at least one longer open water swim. He will also complete at least one long bike ride to become comfortable being on the bike for several hours. Before last year’s triathlon, he rode seven hours along the bike track on a freeway. This ride “definitely helped on race day”.

During this period, he will practice changing a flat tire. He also uses this time to test hydration, nutrition, and any new shoes or clothing he may wear on race day. He doesn’t want any unexpected ‘tummy problems’ or body chafing during the race.

If the next race is a short (sprint or international) distance race, he may simulate the race on a course near his home. This was helpful for Johny before his first triathlon and can be for first-time triathletes.

However, for long course triathlons, he does not do a complete simulated race. He wants to arrive at the race fully rested and recovered.

Refining the Training Plan Based on Experience

Johny has made note of the workouts that have helped him most and is using this experience to develop his own basic training plan. He has offered to provide a copy of the current working version of his plan. “This is only a draft. I will probably update it after this year’s events.”

You can request a copy of Johny’s plan using the Comments section below.

Lessons

What are the main lessons Johny has taken from his time training for and competing in triathlon? Here are his top four.

1. We are all different. Therefore, our triathlon training will reflect our differences in fitness and in the time we can devote to training. On the other hand, find a plan that works for you and try to stay with it.
2. Nutrition is the one of the unwritten disciplines of triathlon. Eat healthy, basic food with a good source of protein and fresh vegetables. Alcohol and sweets are not our friends. Have a tested nutrition plan for the race in place weeks before race day.
3. Rest and recovery are essential. Listen to your body. If you are constantly struggling to hit target heart rate zones or complete workouts, you may need a recovery week.
4. Come race day, just enjoy the experience. There’s no point worrying about the weather or if you have done enough training. Make the most of the conditions and be thankful that you have made it this far. Also, be thankful for your loved ones and others who have helped you get to this place.

Advice for Those Who Want to Take Advantage of the Life Changing Benefits of Triathlon

Here is what Johny told me when I asked what advice he would give to an older person thinking about doing a triathlon:

• ​”Don’t believe that you’re too old. The over-50 age groups in triathlon events have some of the largest numbers of participants.
• “In this sport, there are people from all different backgrounds – gifted athletes, everyday mums and dads, people with disabilities, and others just like you – all doing amazing things. You can do this!
• “Don’t think too much about it. Sign up for an event and give yourself 12 months to build. Find a coach, join a club, or get some sort of plan.”

Want a Copy of Johny’s Training Plan? Have Questions for Him?

Want a copy of Johny Dignam’s Ironman triathlon training plan? Let us know by posting a Comment below.

Do you have other questions for Johny? You can also ask these in the Comments section.

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.

Affiliate Disclosure

Is it fun to do a triathlon or other multi-sport endurance race? It is the way senior triathlete Nikki Austin does it, with family and friends and in various places she has not previously been.

Meet Nikki Austin

During most of her week, Dr. Nikki Austin serves as an associate professor in the Department of Nursing at Towson University (Towson, Maryland). Besides preparing the next generation of nurses, Nikki has authored or coauthored papers and spoken on a wide range of topics, including nursing care for children and adults in disasters.

When not working, Nikki is most likely training for her next multi-sport race, a triathlon or aquabike event. She is also an important part of the Senior Triathletes community, recently contributing to the post on Becoming a Confident Open Water Swimmer.

Nikki ‘s Triathlon History

Nikki’s introduction to triathlon came while providing medical support at the Eagleman Maryland 70.3 triathlon. The athletes inspired her, causing her to realize she would rather race than watch.

Shortly thereafter, Nikki learned that her youngest brother, Tim, had been doing triathlons for years. In 2013, Nikki completed the Frantic Frog Triathlon with him in his hometown of Scottsboro, Alabama.

Despite its later name change, this triathlon has become an annual racing event for Nikki’s family. Over the past ten years, she has competed in the Frantic Frog and its successor with her three brothers, two sisters-in-law, and many nephews and a niece.

Because of her love for racing, Nikki has, in the last few years, set a goal of doing around six races per year, one each month from May through October. At least one of these is what Nikki calls a ‘bucket list’ race, one in an area of the country she has not previously visited.

Training for Multi-Sport Racing

Signing up for a race provides all the motivation Nikki needs to train. While she is self-coached, in part because of her demanding work schedule, Nikki also sometimes trains with the Baltimore Area Triathlon Club.

Her typical training schedule includes:

• Two times per week, swim 1.2 miles at her local pool.
• At least once per week, ride 20 to 25 miles. Today, these rides are typically on a circuit on the beach near her home in Virginia Beach, Virginia, or on a rail trail, such as the National Capital Rail Trail or Washington Old Dominion Trail. She recommended several other trails as well.
• One time per week, complete an upper body strength training routine using her Bowflex.

Primarily because of knee pain, Nikki rarely runs. It is also the reason she has recently transitioned from triathlon to the aquabike (swim-bike) event.

To manage other chronic issues, Nikki has found the physical therapists at Dominion Physical Therapy to be incredibly helpful.

Preparing for the Next Race

Before a race, Nikki tries to complete the distance of the race at least once. This approach is good advice for beginners and those moving to a longer distance race.

First, training for the race distance helps develop the required strength and fitness. She also learns about your body’s need for water and calories to comfortably complete the distance.

To the extent possible, she also trains in the weather conditions she could face in the race. For example, if she is doing a spring race, some of her training for each of the legs of the race will be done in cold and windy weather.

Fun Racing With Family & Friends

While the fun of racing with family members has continued year after year, the specific race profile has occasionally changed.

One year after Nikki had suffered a broken ankle, the family group decided to ‘mix it up’ and race as a team. Nikki did the swim and bike, while one of her brothers did the run leg.

In other races, each of the family members does the event that best matches their skills. For example, in the Charlotteville, Virginia event in September 2019 (see the picture at the top of this post), Nikki’s two brothers and her nephew did the sprint triathlon, sister-in-law Janet completed the duathlon (run-bike-run), and Nikki competed in the sprint aquabike (swim-bike).

Related Post: Christmas in October – Paul Zellner’s Story

Racing with family and friends is so cool and so fun. Plus, I am creating a retirement wardrobe with the race t-shirts.

Nikki Austin

Making an Impact

Nikki sees part of her role as an educator to model habits that will help her students beyond graduation. This is one reason she rides her bike to work and parks it in her office. On top of this, exercise, particularly swimming, provides relief from the stress of her workday.

Exploring New Places

“You’re doing a race in July where?”

This was the nearly unanimous sentiment of family and friends whom Nikki told of her upcoming race in Florida.

Ignoring the nay-sayers, she competed in the July 2022 Fort DeSoto International Aquabike event in St. Petersburg, Florida. To make the event even more memorable, she ended up on the podium with a third place finish in her age group.

Those she told about plans to do the June 2022 Escape the Cape aquabike race also thought she was crazy. After all, who in their right mind would jump off the Cape May Ferry to swim back to shore? One friend was sure that they would be nothing more than ‘shark bait’.

Nikki did this race anyway. “This was a great race. I even enjoyed the long run in the sand to transition.”

I have never been a racer, but I just love to do these races. I love to meet new people and see those I have raced with in other places. The camaraderie is great.

Nikki Austin

Racing With a New Hip

That Nikki continues racing today is proof that joint pain or replacement need not end your racing career. In fact, one of her most fun races was the 2021 Lititz recCenter Triathlon (Lititz, Pennsylvania) which took place a mere nine months after hip replacement surgery.

Each individual should follow the advice of their orthopedic surgeon. In Nikki’s case, her surgeon encouraged her to continue swimming, biking, and even running. “Getting back in the pool was great therapy!”

She’s still racing hard more than three years later even though knee pain has caused her to avoid running and switch to aquabike racing.

Advice For Ensuring Fun In Triathlon

With ten years of racing at various distances, Nikki has learned a few lessons from which others can benefit.

Choosing a Race

If you are racing with family and friends who have different interests and capability, look for races with options to fit everyone. “Races with many options are just great.”

While reading about a race, Nikki also looks for information about the support services that will be available during the race. Running out of water or food during a longer distance race, like half Ironman, can be disastrous if not terribly unpleasant.

By the way, Nikki is looking for what she calls her ideal race, one involving swim-bike-kayak. If you know of one, share this information in the Comments section below.

Related Post: How To Choose Your Next Triathlon

Nutrition

Many of the senior endurance athletes I have interviewed have told me of the importance of pre-race nutrition. Arriving at the race fully fueled is essential.

Nikki echoed this advice. In fact, she eats a breakfast on race day like one she has every other day of the week, typically two egg sandwiches.

For the typical aquabike race involving international (Olympic) or half Ironman distances, she has a banana and protein shake in the swim to bike transition and consumes water and a couple of GU packs during the bike leg.

Nikki told me about a race in which she ran out of water and, because of cold weather and a delayed start to the race, burned more calories than expected. Because of this, she became thirsty and hungry during the race. From this unpleasant experience, she now arrives at the race with food and water based on the race distance and level of on-course support.

Gear

Being prepared for a race requires training in each of the sports of a triathlon or other multi-sport event. For proper training, one must have clothing and equipment that fits correctly and is in good condition. Sources of quality gear are “worth their weight in gold”.

Nikki recommends having a bike shop staffed with those who will make sure the bike fits correctly and works well. She also makes sure she has biking socks and shoes that are quick and easy to put on and prevent foot cramps and blisters.

Be Flexible

Nikki’s final piece of advice is also golden.

Some days we arrive at the race feeling better than on others. If you are feeling unable to complete the race for which you originally signed up, try to change your race.

Nikki found this to be her situation for one race for which she had registered to complete the Olympic distance triathlon. Rather than drop out of the race, she competed in the sprint distance race. Another option would have been to race as a team instead of individuals.

Is Triathlon Racing Fun?

What do you enjoy most about racing in triathlon or other multi-sport events? Has there been a particular race in which you have had the most fun?

Let us know 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.