Category: Our Stories

Is there certain experience you must have as a senior before competing in your first triathlon?

According to Craig Cross, his Scottish ancestry makes him much more likely to be weightlifting than running. Furthermore, before his first triathlon, Craig had only biked – a little. That’s it.

The one-two punch of genealogy and inexperience made Craig an unlikely triathlete. However, through persistence, a knowledgeable coach, and the support of new friends, he is now an Ironman triathlete.

Craig Cross Before Triathlon

While his peers were playing sports in high school and college, Craig Cross was in Alaska fishing commercially. This experience launched him into a lifelong career in fishery management which he continues today as an advisor to fisheries.

However, after pouring himself into work for more than four decades, Craig realized at age 60 that he needed to lose some weight. On top of this, he was finding everyday tasks, like getting dressed and tying his shoes, to be uncomfortably difficult.

“I joined a Crossfit gym near my home in Seattle, Washington. I began to work on improving my balance and building core strength” Craig told me. “And, boy, was it difficult. So difficult that for the first six months, I literally crawled off the gym floor and pulled myself onto a couch at the end of each workout.”

But he stuck with it. Over the next three years, Craig saw his balance improve, core become stronger, and overall fitness grow.

First Triathlon At Age 61

After about a year of Crossfit, Craig, then 61, decided to do the Whidbey Island Triathlon near his home west of Seattle.

Craig signed up for the triathlon despite having never learned to swim. He told me “I put on a wetsuit for the first time for this race. About midway through the swim, I felt so constricted by the wetsuit, that I stopped and pulled it halfway down. I dog-paddled and side-stroked my way to the end.”

Since he had biked a bit in his 40s, Craig was able to complete the bike leg without any problem. He finished his first triathlon by walking the run leg of the triathlon. Even though he crossed the finish line “dead last”, Craig Cross was officially a triathlete, a senior triathlete at that.

Learning to Swim

For the next three years, Craig continued to exercise. He did two or three sprint triathlons per year. However, he wasn’t making the kind of progress he had expected.

Craig said “I still couldn’t swim. I was still walking the run. I was finishing last or near last in all of the triathlons”.

“So, I joined a triathlon team. I joined a Masters Swimming class. And, I continued to lift weights.”

Reflecting on learning to swim in the Masters swim class, Craig said “I started out in the kiddie pool. The instructor, Kainoa Pauole, taught me how to side breathe and breathe under water. She also taught me a proper swim stroke.”

“I quickly realized that Kainoa understood my needs as an older athlete.”

Taking It To The Next Level

After competing in triathlon for about five years, Craig decided that he wanted to do a half Ironman triathlon.

The first step was to hire Kainoa as his triathlon coach. According to Craig, “Since Kainoa understood my unique needs, she brought me along slowly, over a year and a half, to avoid injury.”

Coming to coaching with a masters degree in kinesiology and exercise science; experience as a college swimmer, triathlete, and marathon runner; and specific training in triathlon coaching, Kainoa made all the difference for Craig.

“The key for my training, and I believe it applies to older people in general, especially those new to the sport, was to start by getting my body ready for triathlon. I started by strengthening my core. I also built up the muscles around my knees and hips. After awhile, I started to swim consistently with the Masters team. Then, finally, I began to run.”

Craig’s Advice On Training For Senior Triathletes

Craig has now completed over 20 triathlons, including 17 sprints and four Olympic distance triathlons. In April, 2021, Craig completed his first Ironman 70.3 in Des Moines, Iowa. Not stopping there, Craig is scheduled to compete in the Victoria, British Columbia, Canada Ironman 70.3 on May 29, 2022.

Given where he started from, Craig Cross is worth listening to for advice on training, especially if you are not sure you can complete a triathlon.

“If you are serious about keeping going with triathlon as a senior, join a club and hire a coach, especially if you are doing longer distance races.”

Craig Cross, Ironman triathlete

Use Other Senior’s Experience With Triathlon

During most of the year, when preparing for a sprint or Olympic triathlon, Craig trains six days and rests one day each week. Some of the time he trains with the triathlon club or Masters swim team and other times he is on his own.

A typical training week includes two open water swims, two bike rides of 20 to 30 miles each, a 5 km run on one or two days, and one 10 km run. Craig also lifts weights two days per week.

Being part of a triathlon club and Masters swim team has been invaluable.

“It may sound strange for someone in their 60s, nearly 70, to say they are being mentored. But that is precisely what one of the guys on the triathlon team is doing. This man, who is in his 70s and doing full Ironman triathlons, has helped me understand the importance of recovery.

“Recovery is important for triathletes in general. However, for seniors, recovery is a HUGE deal. Recovery takes longer with age.

“This gentleman also holds me a little bit accountable. For example, if I miss an open water swim, the next time I show up he will ask ‘Where were you last time?’

“Being part of a team is one key to progressing and continuing in triathlon.”

Hire a Coach With the Right Experience for Longer Distance Triathlons

The second key to competing in triathlon as a senior is to hire the right coach, especially for longer distance (half and full Ironman) races. Craig emphasizes the need to have a coach, like Kainoa, who understands the unique needs of the older athlete.

Craig now hires Kainoa as his coach for the six months before a longer distance race. During other times, Craig trains using the schedule of the typical training week described above and competes in sprint or Olympic distance events.

“Kainoa develops a schedule in TrainingPeaks that helps me build endurance. While I am not fast, I am ‘forever’.

“Kainoa’s plan gives me a range of heart rate to stay within during the bike and the run. She monitors my heart rate, my cadence on the bike, and how I am feeling during each workout. With this information, she will adjust the schedule, sometimes adding another rest day and sometimes ramping up my training.

“About six months before the Des Moines triathlon, she also had me train my body to take food and electrolytes during workouts, something I would need to do during a race.

“Kainoa’s monitoring continues until I start tapering a couple of weeks before the race. It holds me accountable. Besides, her involvement also protects me from overtraining.”

How Triathlon Has Benefited Craig Cross and His Family

Craig has found triathlon to offer benefits beyond the physical ones. Some of these are included in our “15 Reasons for Those 50 and Older to Do Triathlons“.

Here are the top additional benefits for Craig:

1. Challenges him mentally by pushing him to learn new skills. There are technical aspects of each of the three sports that are interesting to study.
2. The variety in swimming, biking, and running as well as weightlifting keeps training fresh.
3. Motivates family members. Seeing their father and grandfather push himself physically and mentally, even in his late 60s, has inspired family members to stay active and take on new challenges. Craig recently did a triathlon with his son, grandson, and daughter.

From An Unlikely Triathlete to Ironman

During our conversation, Craig repeatedly told me “I am not an athlete”. Of course, his story says otherwise.

What has been the secret to Craig’s achievements in triathlon? According to his coach, Kainoa Pauole, it is dedication, discipline, and consistency in training.

“Craig is a dedicated and disciplined athlete.  I know he is a busy guy with work and his family responsibilities but he still remains so consistent with his training.  All of his hard work has paid off as he has found great success in our sport.”

Notice that there is nothing Kainoa said about having experience or exceptional skill in one or more of the sports of triathlon. If that doesn’t encourage you to take up the sport – so long as your doctor concurs – I’m not sure what will.

It’s Your Turn

Many who get involved in triathlon come with experience in one or more of the three disciplines of swimming, biking, and running. However, as Craig Cross proves, this is not required. You can become a triathlete after age 60 even with limited experience in the three sports.

A significant number of readers of SeniorTriathletes.com are in a situation similar to Craig’s when he first thought about doing a triathlon. You are not sure how to, or even if you should, jump in and give the proverbial ‘tri’.

Craig Cross and scores of others age 50 and over have proven that you can do a triathlon later in life. You can also learn to swim and run after age 60.

And, with consistency, it is even possible to “become faster and go farther” with age. This, despite the common wisdom that we only decline with age.

What’s keeping you from tri-ing? Share your questions and comments for Craig below.

One way to picture Paul Zellner’s triathlon story is of a dad who became a runner, then followed his daughter into becoming a triathlete. This is an impressive story when you consider his accomplishments in endurance sports over the past 30 years.

However, his triathlon journey is much more than about the sport. As you will see, his fondest memories of running and triathlon are from the family connections he has enjoyed.

From the Desk to the Track

I’ll jump into Paul Zellner’s triathlon story a few years ago, when he was in his mid-30s.

Walking into his home office one afternoon, Paul received a wake-up call compliments of his then 7-year-old daughter, Maggie. She had drawn a picture of a cigarette with the word ‘No’ written across it. Determined to make certain her father got the message, Maggie put the picture on his desk.

Even though Paul was a self-described “passive smoker of mostly cigars”, he realized that his smoking was setting a bad example. This was certainly not what he wanted to teach his daughter.

He committed to stopping smoking. However, realizing that to be successful, he needed to replace his bad habit with a good one.

Paul never considered himself to be athletic. He had never participated in team sports. However, he had been gifted a tall, lean frame. In other words, a runner’s body.

So, Paul decided to build his new, healthier habit around fitness.

He bought a pair of running shoes and joined a small fitness center located in a basement near where he worked as an executive recruiter in Chicago. Eighteen times around the small track was one mile.

Realizing that he could easily add one or two laps, he gradually increased his mileage. Soon, he began running outside.

In September, at age 38, Paul ran his first 5k in Downers Grove, a western Chicago suburb near his home.

From 5k to Marathon

One month later, still filled with the sense of accomplishment and enthusiasm that followed completing this race, Paul packed up the entire family – his wife, three sons, and daughter – into their wood grain-sided station wagon.

Their destination? Downtown to cheer on participants of the Chicago Marathon.

From their Mile 2 position, Paul and family saw the happy, smiling, and hopeful faces of the roughly 4,000 racers. This was enough for Paul to catch ‘the bug’. Shortly thereafter, he signed up for next year’s Chicago Marathon.

He admitted that, in hindsight, he is not sure how things would have turned out had they parked at mile 24. In any case, Paul Zellner was among the finishers of the 1993 Chicago Marathon, his first of around 30 of these events he has now completed.

Paul was officially hooked on endurance sports.

To Runner and Triathlete

By now, Paul’s daughter, Maggie – the one who as a seven-year old led to Paul starting to run – was a Doctor of Physical Therapy and multiple Ironman finisher. She started trying to convince her father to do a triathlon.

Paul’s first triathlon was a sprint distance race in Naperville, Illinois. Paul doesn’t remember many details from this race. However, he remembers the swim held in a public reservoir. He described the swim as “a challenge”.

Like so many triathletes, Paul had come to the sport with a competence in one of the legs. In this case, the sport was running. On the other hand, he had never learned to swim.

“I remember stopping to hang onto something about halfway through swim. After that experience, I wasn’t sure I wanted to do another.”

Maggie convinced Paul to do a second triathlon. This one, a half Ironman in Benton Harbor, Michigan, included a swim in the icy cold water of Lake Michigan.

“I knew I needed a wetsuit because of the water temperature. However, that day, I learned how good a friend a wetsuit is. The wetsuit adds a remarkable amount of buoyancy.”

That swim was better. He completed the race and would from here on be a much more confident triathlete.

In fact, since then he has completed two more half Ironman triathlons and is registered for two more. Of course, he is also planning to complete the Chicago Marathon again this October.

Triathlon Training for a Senior Triathlete

Coming to the sport as a runner, Paul thought that training would simply mean “adding a few more miles”.

However, this changed when he saw triathletes exiting the swim to learn that they had missed the cut-off time.

“There is nothing sadder than seeing people coming out of the water after the swim only to be told they are finished for the day.”

Paul calls missing a cut-off ‘my boogey man’. It is a primary reason he follows a training plan that addresses all three legs of the sport.

The training plan he has settled on is “one simple enough to be able to stick with”.

Paul said “After looking over all the training programs, I found that many are focused on younger people and are very complex. My current program builds time and distance over 16 weeks.”

A typical week of training while preparing for an Ironman distance race involves workouts on six days. The routine, the results of which are recorded in a notebook, include:

• Two days of biking followed by a run, typically 50 minutes each.
• Two days of swimming.
• One day of a long run.
• One day a long bike ride.    

Paul added, “I also try to fit in one weight workout with my wife. By the way, she can curl as much as I do. So much for my male ego.”

While on the treadmill or stationary bike during the winter months, he often watches videos about other triathletes, such as ‘The Last Mile’, to keep him motivated and on task. “Sometimes I pretend that I look like the guys in their 30’s.”

Paul has noticed that as he has aged, he needs to push harder, not just complete the time or cover the distance.

A Family of Runners and Triathletes and Their Supporters

Paul has enjoyed the support of his wife Carol throughout his running and triathlon journey. He also credits his daughter Maggie and, more recently, her husband for encouraging him to pursue new goals in triathlon.

He has done many of his over 30 marathons and triathlons with family, including his daughter as well as nieces and nephews. The Chicago Marathon has become a family tradition, an annual event. For the Zellner family, gathering together for fun and festivity each October is like getting together around Christmas.

His love for endurance sports and for a granddaughter with spina bifada has moved him to fundraise for Great Lakes Adaptive Sports (GLASA) as well as serve on their board.

Paul’s family has made his journey in running and triathlon special. The pictures below are those who have contributed.

Related post: The Road to Ironman Triathlon – Laurent Labbe’s Story

Lessons from a Senior Runner and Triathlete

What has Paul Zellner learned from his 30-plus years of competing in endurance sports? Here are his top four.

1. Don’t take yourself too seriously.

“It is funny to see how putting a wetsuit and swim cap on people our age can accentuate the wrinkles.” Enjoy the journey wherever you are in it.

2. Don’t overthink your training or punish yourself when your plans change.

“Get your workout clothes out, put them on, and do something. Even if it’s only part of the planned workout.”

3. Give yourself time to heal. Balance rest and keeping up with your training plan.

Paul is thankful for his ‘in-house counsel’, in this case a daughter who is a professional in physical therapy as well as a triathlete. “She is a tremendous resource for healing.”

4. Maintain gratitude.

We ought to be thankful for an upbringing and life that has given us courage to try something new, like triathlon. And, we should be grateful for the health to compete in triathlons.

On a lighter note, Paul also admits being grateful for – and having a bit of gleeful pleasure when – being able to represent the “wrinkly face club” in passing a younger guy during a race.

What Does Triathlon Mean to You?

How did you get started in triathlon? What are the lessons you have learned?

Leave your comments below.

Have you thought about doing your first triathlon in your 60s? Marty Hunter did and is now on her way to completing an Ironman 140.6 in her 70s.

Introducing Marty Hunter

Maureen ‘Marty’ Hunter lives in eastern Washington, in a region often referred to as the inland Pacific Northwest. She is “currently experiencing the joys of being 70 years old – or young or whatever 70 means.”

Marty discovered triathlon several years ago through a sprint distance race called The Valley Girl. T-shirts given to the racers were so small she put hers on a teddy bear. After that experience, Marty forgot about triathlon. For a while, that is.

As you read her inspiring story of perseverance, think of ways we can better connect with other Senior Triathletes, share specific needs and experiences, and encourage those in our community along their triathlon journey. Please share your thoughts at the end of this post.

Rediscovering Triathlon

After a not-so-inspiring start in triathlon, Marty was reintroduced to triathlon in June 2016. Two friends entered and completed the Coeur d’Alene (CDA) Ironman 70.3 triathlon. Marty and her husband watched both young women finish “along with many other athletes of all sizes, shapes and ages”. 

Marty told me, “l wondered aloud if I could do a race like this, turning to my husband for confirmation and encouragement.  Understanding what I was asking and what undertaking such a goal would mean, he turned a little green and muttered ‘Sure you can’. While there was not an ounce of sincerity in his voice, there was lots of love. We then went to get a beer.”

Even though neither Marty nor her husband realized it, a fire had been lit inside her that day. “I was unable to silence the powerful internal dragon who had awakened inside me.”

Marty Hunter’s Triathlon Journey – A Rough Start . . .

Marty said, “I finally drummed up the courage to sign up for the 2017 Coeur d’Alene 70.3 race. I committed the money and, I thought, the effort to achieve this amazing goal. 

“Mind you, I have never been athletic. I have fought my weight all my life. I was scared to death, with zero confidence and certain that I would fail”, she said.

Marty joined a couple of triathlon clubs, invested in triathlon gear, took swim lessons, and ran and biked. She also entered an Olympic distance triathlon scheduled for a couple of months before the Coeur d’ Alene race.

In this triathlon, meant to be a ‘warm-up’ for the 70.3 Ironman, she ‘DNF’d’ (Did Not Finish).

. . . Though Never Giving Up

Marty says, “I sobbed as I exited the water and accepted a most needed hug from the goddess who is now my coach. I then went home to sulk.  The next day, I finished that tri by completing the bike and run alone.”

In hindsight, she learned much from the DNF experience, lots which she claims to be still harvesting. 

“I pulled out of the Ironman event acknowledging I was not ready. Instead, I volunteered at this race, which relit the triathlon flame as I watched the many athletes finishing this distance.

“I got to work building my base, trying to quiet the demon voices, listening to my coach and discovering strength that truly surprised me.  Then, at the peak of my most confident month, December 2017, I fell on a treadmill while running, breaking my jaw and hand.

“I got through the surgeries and lost weight and did all the required swim strokes, pedal revolutions, and miles of running to finish the race I had failed to complete a year earlier. I never quit, probably because I was really, really mad to have tripped.”

The Payoff For Not Quitting

The focus and perseverance paid off. In June 2018, Marty completed Ironman 70.3 Coeur d’Alene.

“2018 ended up being a wonderful year for my body, heart and soul.” It was also a turning point on her triathlon journey.

Despite a shaky start, Marty never gave up. As of today, she has completed an impressive list of endurance sport events including:

• Triathlon, various distances
  • Super sprint (2)
  • Sprint (2)
  • Olympic (2)
  • Half Ironman 70.3 (1)
• Rainier Ragnar trail events (2)
• Several half marathons
• Full marathons (3)
• Endurance swims of 1.76 and 2.2 miles, one each

Sights Set on a Full Ironman

Marty has continued persistent and patient training in the distances of each of the legs of the Ironman 140.6. She has also raced in progressively longer distances with an eye to her next challenge, a full Ironman race.

Her ‘Big Dream’ is to compete in the full distance Ironman Arizona in November 2021 “assuming I can snag a slot with so many deferrals from the 2020 races”.  Since first beginning our conversation, Marty officially became registered for the race.

Training Approach

I asked Marty the same question I ask everyone who races long course triathlons – how they train. Do they train with a coach, use a purchased training plan, or train based on their own research and planning?

Marty has done a lot of her own research, searching for information and tips about training. However, the key to her success – Marty will never admit that she is successful but I recognize it – has been her “red head, fierce and terrifying” coach who has pushed her to higher levels of performance and provides the right amount of encouragement.

“I need guidance and love having a week-by-week plan.  I also need the encouragement her experience gives me to expect setbacks and issues.  But she also is quite effective at getting me to work harder than I think I can, so that the event itself will be easier.  Coaching fees are something I just consider necessary for my success.”

Training focus

Marty claims that her weakest leg is the bike.

“With our long winters and my concern for riding in traffic during other parts of the year, most of my rides are on the trainer. I don’t build confidence for screaming down hills or dodging potholes without time on the road.”

“The run is the toughest mentally, probably since it’s the last part. That’s why I am working on strategies to cope with the run and to finish strong.”

However, Marty’s greatest struggle is with nutrition. In the context of triathlon, nutrition refers to consuming liquid and solid calories during the race to stay hydrated and fuel the racer’s muscles. “I must get this dialed in to have any chance of finishing 140.6 miles in the time available.”

Marty’s comments about nutrition are more common that you might expect if you have not done a long course triathlon. Here are links to two Senior Triathletes’ posts about Ironman triathletes who also described their struggles with race nutrition.

Lessons in Ironman Triathlon Racing – Another Senior Triathlete’s Experience

A Special Birthday Present – Juha Makitalo’s Story

Advice for Those Over 50

What advice does Marty have for those of us over age 50 who are thinking about competing in a triathlon, short or long?

“Anyone, truly anyone, can compete in a triathlon.  Proper training in all the legs is, of course, crucial as is rest and care of the body.

“Early on, I experienced severe knee pain which ended up in a meniscus repair. During conversations with the surgeon, I learned that pain is a language. 

“While I’m pretty bad at ‘listening to my body’, I am getting better. My ‘Big Dream’ is making me a better listener to my body.”

An Inspiration For Never Quitting and More

A favorite Bible verse of mine is Hebrews 12:1. It contains the phrase “let’s run with endurance the race that is set before us”. Marty’s story reminded me of it.

Marty says, “I have a truly Big Dream and believe I have the desire to make it come true.  I will scan the finisher stats for race information on athletes my age and older.  It is pretty cool to see the stats and to even consider being part of this very, very special group. 

“I’m frequently told I’m an ‘Inspiration’ which cracks me up. Inspiration! Ha Ha! I’m just too stubborn to quit!”

Best wishes, Marty, for achieving your ‘Big Dream’. I am looking forward to the day I can read your finisher stats.

Let’s Encourage One Another

When I first met Marty, she had already been “looking for this tribe [the Senior Triathletes community] for quite a while”. She wrote, “I feel I have found in this group just exactly what I need to proceed on a journey I started in 2016. Thank you all in advance for your help and guidance.”

As you have just read, Marty has a ‘Big Dream’. Please share your words of encouragement and other advice with her in the Comments section below.

Meanwhile, what are ways all of us can better support one another through the Senior Triathletes community? What is it you need for your ‘triathlon journey’, no matter if you are thinking about the sport or are an experienced Ironman athlete?

Please share your questions and thoughts in the Comments below.