Editor’s Note (2026): When I first published Tom Lipp’s story in 2016, SeniorTriathletes.com was still in its first year. A decade later, Tom’s experience remains relevant because it illustrates a lesson many older athletes discover for themselves: big goals are achieved one step, one workout, and one race at a time.
Senior Triathlete Tom Lipp took the plunge and competed in his first full Ironman triathlon. Is an Ironman triathlon on your ‘bucket list’?
Its Starts With Inspiration
Track anyone’s start in triathlon or ask them about it. I am sure you will find ‘inspiration’ or some form of the word among the reasons they took part in their first race. Someone inspired them.
For the new Senior Triathlete Tom Lipp of Aberdeen, South Dakota, the inspiration came when he first watched his daughter complete the Fargo, North Dakota half marathon. The next year, he ran this race with his daughter and “was hooked”.
His first triathlon, one completed in 2012 with his uncle Kirby Martz, was the sprint distance Bismarck Triathlon in Bismarck, North Dakota. Later that year, he completed his second triathlon, an Olympic distance event, at the Young Life Triathlon in Detroit Lakes, Minnesota.
Exiting the water at Ironman Wisconsin
There are many stories of those for whom triathlon has become part of an active lifestyle. Training for the first race leads to more training. A second triathlon leads to a goal of improving performance “just a little”. For many, these early triathlons lead to longer distance races.
While I have only completed sprint distance triathlons until now, I have certainly wondered about completing what I consider the ultimate triathlon—the Ironman 140.6 comprising a 2.4 mile (3.9 km) swim, 112 miles (180 km) bike, and 26.2 miles (42 km) run. I am sure that I am not alone.
So when I learned Tom was planning to complete Ironman Wisconsin, I asked him to record and share his experience with other Senior Triathletes.
The rest of the post is based on Tom’s comments about his experience in preparing for and competing in his first Ironman 140.6.
As a preface to his comments, Ironman Wisconsin consistently ranks as one of the most difficult. In 2016, Ironman Wisconsin ranked 9th in difficulty, according to Ironindex™.
My point? Tom did not only take on a longer distance, but he did so in one of the more difficult triathlons.
Why This Story Still Matters
Tom didn’t start with an Ironman goal. Like many triathletes, he began with a Sprint-distance race, became curious about what might be possible, and gradually worked his way toward a longer challenge.
Whether your goal is your first Sprint triathlon, an Olympic-distance race, a Half Ironman, or a full Ironman, Tom’s story demonstrates the value of patience, planning, family support, and consistent training.
Why Did You Choose An Ironman?
“The inspiration for Ironman came almost immediately after I completed my first triathlon. I set the goal in 2012 after becoming aware of the sport and its history. There are so many motivating and inspirational stories, and I enjoy the lifestyle it requires and the challenges it offers.”
A flat piece of the bike course at Ironman Wisconsin
How Did You Train For Ironman Wisconsin?
“I started training about one year before the race when a co-worker (a 2X Ironman) asked me to join a group of three others in training for Ironman Wisconsin (IMWI).
I really enjoyed training with the others in the group. Training with one of the guys, in particular, made the hard workouts not only easier but enjoyable. Unfortunately, our schedules made training as a group difficult. In fact, about 90% of my training was alone.
Training plan
In hindsight, I am sure that a coach would have been a great asset. However, I used a free 36-week training program that I found at trifuel.com.
I didn’t follow it perfectly—I did not do all the speed workouts—though think I should have followed the plan more closely.
Dealing with injuries
Full of motivation, I quickly and dramatically increased my running and biking. Within two weeks, I acquired a sore left knee that would ‘pop’ and sore Achilles tendons. I spent the next few weeks stretching, icing and working out at a reduced level.
After my initial burst, I was careful with injuries. It is hard to know if the pain was something to push through or something that needed rest. If I felt a strain, I leaned on the side of caution.
I used a foam roller and cups of ice to massage the sore or strained areas.”
Tom’s Tip: To apply ice to sore areas, fill a frozen Styrofoam cup with water and freeze the water. Cut the bottom one inch (25 mm) of the cup to expose the ice. Rub the ice on sore or strained areas.
Tom Lipp, Ironman Senior Triathlete
What Was Your Experience From Ironman Wisconsin?
“I was first struck by the number of participants, nearly 3,000. Compare this to the hundred or so for the shorter distance events I had previously done.
Then there was the course. The hills in Wisconsin are VERY different from the hills in northern South Dakota. I was not prepared for them and the bike course took a little more out of me than I had planned, which increased my run time.
The other thing that struck me was the support that the spectators gave us. Ironman events aren’t like the normal triathlon. The crowds are huge and fan support along the bike and run make the race something to remember.”
The ‘home stretch’ at Ironman Wisconsin. The spectators, especially family members, make a huge difference.
What Have You Learned From Triathlon?
“Triathlon is the same as work or life. You need a goal, you need a plan, you need a reward, and most of all you need family support.”
It’s a family affair
“My family support was awesome and my wife Kami was incredible over the year of training. She had more than enough reasons to be upset with my lack of participation in chores, my going to bed early on a beautiful summer night, and my general absence. Instead, she picked up my slack.
Having my kid’s support throughout the summer and having them at the event meant a great deal to me. It would not have been the same without them.”
Our bodies and mind adapt
“This experience has taught me I should never stop challenging myself. Our bodies and mind are incredible and able to adapt to whatever we throw at them.”
Advice For Other Senior Triathletes
What advice do you have for Senior Triathletes who have completed a shorter distance triathlon and are thinking about the Ironman distance?
Discuss it with the important people in your life who will be affected by your training. Their support and understanding will be vital.
Complete at least one half Ironman distance race.
Commit, commit, commit!
Find a plan or coach to guide you through the training.
Increase slowly and take care of anything that seems like an injury.
Enjoy the journey—-It is worth it!
What Today’s Senior Triathletes Can Learn From Tom
Big goals are achieved one step, one workout, and one race at a time.
Training plans matter.
Injuries require patience.
Family support is invaluable.
Our bodies can adapt to challenges at any age.
Whether you dream of completing an Ironman or simply finishing your first Sprint triathlon, the principles are remarkably similar.
How Far Do You Want To Go?
Not every senior triathlete dreams of completing an Ironman. Some want to improve their Sprint time. Others want to complete an Olympic-distance race, a Half Ironman, or simply stay active and healthy.
Tom’s story reminds us that the question is not whether you should do an Ironman. The question is what challenge inspires you to keep moving forward.
What Have You Learned From Training for an Ironman Triathlon?
Many readers have completed Ironman or long course triathlons. What is the one piece of advice you can offer senior triathletes who are thinking about longer distance races?
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Editor’s Note (First published October 15, 2022 • Updated May 2026): Since first publishing this article, I have continued hearing from senior triathletes about their experiences with open water swimming — including discussions at triathlon club meetings, conversations at races, and stories from readers. Many of the same themes continue to emerge: confidence, sighting, physical contact, staying calm, and learning to adapt to changing conditions. I’ve updated this article to include additional lessons and experiences shared by the senior triathlon community.
Lack of confidence in open water swimming is one of the top reasons many adults over 50 hesitate to try a triathlon. For some, the concern is not fitness but anxiety about swimming in deep, dark water with limited visibility, dealing with waves, or handling the physical contact that often occurs during races.
Many older triathletes describe discomfort not only from being unable to see the bottom, but also from not knowing what else may be in the water around them.
This post contains advice from senior triathletes who overcame those fears and went on to complete many triathlons and open water swim races.
Background
In early 2021, I conducted a survey about triathlon’s greatest challenges for seniors, both beginners and experienced triathletes. Nearly one of four respondents identified concern about the swim as a challenge.
My recent conversation with Pat and Joan Hogan about their triathlon journeys reminded me of this statistic. Fortunately, many seniors, including Joan Hogan, have “slain that dragon” to go on and compete in triathlons.
How have they done this?
And, perhaps more importantly, what mistakes and lessons have they learned along the way?
Approach
I asked three experienced senior triathletes who previously struggled with the open water swim how they had become more confident in open water. The three who generously and openly shared their experiences and advice, making this post as insightful as it is, are (in alphabetical order of last name):
Some Discomfort With Open Water Swimming Is Normal
“You are not alone” was a common phrase I heard during my conversations with Nikki, Donna, and Paul.
The first step is to realize that some anxiety about open water swimming is normal. Truthfully, fear is beneficial when it causes us to avoid self-destructive actions and unnecessarily dangerous situations.
Donna recalled watching from a boat the swim leg of a half Ironman triathlon whose swim was in Savannah River. She was amazed to see the number of triathletes who were on their back, hanging onto a kayak (which is allowed by USAT rules), or showed other signs of struggling.
Swimming is the most technical of the three disciplines of a triathlon. While it requires fitness and endurance, the technique, which includes how your hands and arms enter the water and your posture throughout the stroke, is key to a comfortable swim.
At a recent The Villages Triathlon Club “Ask the Experts” panel discussion, experienced triathletes repeatedly emphasized that open water confidence comes as much from skill and composure as from conditioning. Questions from newer athletes focused heavily on sighting, contact with other swimmers, swimming off course, and managing anxiety during crowded race starts.
Ways to Develop More Confidence as an Open Water Swimmer
Nikki, Donna, and Paul prove you can become a confident open water swimmer.
What is the secret? Following is the picture they painted as they related their experiences.
First, Become Confident in the Pool
The three contributors to this post each mentioned the need to become confident swimming in a pool before heading into the open water.
What this will require depends on your experience with swimming. Some, who never learned to swim as a child, will need to start from the beginning, often with lessons. (If you are starting from the beginning, the first goal is to learn proper breathing.)
Others will develop confidence by swimming with a Masters swim or triathlon club. For others, hiring a swim coach to help them develop a more efficient swim stroke or kick will be the answer.
Paul said that when he was learning to swim, putting on flippers helped him to get enough forward momentum that he could focus on coordinating his arm movement and breathing. Once breathing during the swim stroke felt natural and relaxed, he put the flippers aside and focused on kicking.
Several experienced triathletes also emphasized something that surprises many beginners: open water swimming should not feel like a fight for survival. Efficient technique matters because wasted energy and poor body position can quickly increase anxiety in open water.
Practice Sighting in the Pool
One of the most common mistakes beginner triathletes make in open water is swimming off course. Even experienced swimmers can drift surprisingly far without realizing it.
At the Villages Triathlon Club panel discussion, several athletes described how poor sighting decisions added unnecessary distance, increased contact with other swimmers, or created confusion near swim exits and turn buoys.
Good sighting is NOT lifting your entire head high out of the water every few strokes. In fact, experienced coaches warn that lifting too high causes the hips and legs to sink, creating drag and disrupting rhythm.
Instead, practice “alligator eyes” sighting in the pool — quickly lifting just your eyes high enough to locate a water bottle before returning immediately to your normal stroke. For open water, the water bottle will be replaced by a turn buoy or other landmark (e.g. tree, “wacky waving inflatable arm flailing tube man”).
In my book Triathlon Adventures Across America, I describe several races where sighting mistakes became both humorous and instructive lessons. In Washington, for example, I briefly sighted toward the wrong landmark for the swim exit. Then, in Michigan, I learned firsthand how easy it is to swim off course when not paying attention as the race director described the course layout during the pre-race meeting.
Stay Calm and Focused
Even as you develop confidence in the pool, remember to stay focused on what you are trying to accomplish in each session. Avoid daydreaming.
Whether you are learning to swim or training to improve your stroke, focus is key to becoming a more efficient swimmer.
Joining a swim class or group that swims together regularly will help you improve both confidence and skill as a triathlon swimmer.
Many experienced triathletes emphasized that panic usually makes open water situations worse. Physical contact, waves, missed breaths, or temporary disorientation happen even to experienced swimmers.
The key is learning to remain composed long enough to recover rhythm and breathing.
During one race in California, I became temporarily dizzy during the swim. Remaining calm instead of reacting emotionally allowed me to regain control and continue safely. Open water swimming often rewards composure more than toughness.
Practice with Race Day Nutrition
We often think of muscle cramps as an issue for runners. However, cramps have ended a race for many a triathlete during the swim.
While swimming in the pool, learn of any issues you have with cramps. Some people experience these in their calf or foot muscles. Others can experience them in their lower back. I remember a cramp in one of my hamstring muscles cutting a swim session short.
For most people, preventing cramps is a matter of paying attention to nutrition and hydration before a swim.
Being adequately hydrated before the swim is a must to prevent cramps. Others benefit from eating a banana (potassium) or taking an electrolyte supplement thirty minutes before swimming.
Next, Practice in Open Water
Your next goal is to swim in the open water. For safety reasons, it is always best to swim with a training partner or coach.
A first principle of triathlon is “never do anything for the first time on race day”. This is especially true for open water swimming.
Start with a short distance, aiming to eventually swim at least two times the distance required in a short course (Sprint, Olympic) triathlon or the distance of your long-course triathlon.
If possible, complete this swim in different weather and water conditions. For example, don’t swim only if the water is calm. Practice swimming with wind and more choppy weather. You should even practice sighting with the sun in your eyes, a common situation during early morning races.
If the race will be in the ocean, practice getting past the breaking waves near shore by swimming through them. The experience in my triathlon in the Atlantic Ocean in New Hampshire taught me the value of this technique.
Experienced open water swimmers also learn to adapt to conditions instead of fighting them. Sun glare, chop, waves, current, and crowded starts are part of the sport.
Practicing only in calm, ideal conditions can create a false sense of readiness. Confidence grows by gradually experiencing different water conditions while staying within your comfort and safety limits.
Get the Right Gear
Arming yourself with a few items can eliminate some common sources of anxiety. Others can make you more visible while you are sharing the open water with boats and personal watercraft.
Besides a pair of good fitting goggles, including one pair with tinted lenses for those times when you are swimming into the sun, two must-have items for open water swim practice are:
While more expensive than these two items, a triathlon wetsuit is another wise investment. A wetsuit is great when the water or air temperature is cold. In addition, it adds buoyancy to keep your legs at the top of the water, making this one less thing with which to concern yourself.
Join Others to be More Confident as an Open Water Swimmer
When you first swim in open water, do so with other people. If possible, find a triathlon or swim club. If this doesn’t work because of where you live, find a place where experienced swimmers go, such as a public beach, and go with a friend.
Swim only in areas where swimming is specifically allowed. Swimming in “any old place” can mean swimming with unfriendly critters such as alligators, snakes, and jelly fish.
An ideal place to swim is at a public beach with lifeguards. According to the United States Lifesaving Association (USLA), the chance of a person drowning while at a beach protected by USLA affiliated lifeguards is 1 in 18 million.
Swim back and forth between lifeguard towers or, if there is only one, within the distance the single lifeguard covers. You can even inform the lifeguard of your situation.
Then, if possible, swim in water no deeper than that in which you can stand. This will eliminate another possible source of anxiety.
Ways to Maintain and Even Build Confidence in Open Water Swimming
Even after you have become confident in the open water, it is essential that you follow safe practices.
Nikki told me that before she heads out for a swim in the ocean or nearby Chesapeake Bay, she checks the surf forecast for the beach at which she plans to swim. In particular, she looks at the forecast for rip currents and wave height.
“I might still swim if there are waves a couple of feet, maybe more, but that changes the dynamics of the swim. I might not swim a mile but will be happy to work on my sighting, breathing, and other skills. I have actually found it to be quite fun and inspiring to see my skill level increase when swimming in more challenging water conditions.”
To learn more about rip currents, how to identify them, and how to swim in water where they are present; watch this short but information-packed video presentation by a representative of the National Weather Service.
Nikki’s comments on the benefit of swimming in different weather conditions and bodies of water (lakes, rivers, ocean) were echoed by Donna and Paul.
Other advice from the three for growing your confidence in the open water is:
Swim in open water every opportunity you have.
Continue to improve your swim fitness and technique. Learn to swim more efficiently. This does not have to mean swimming faster, but with less effort, using less energy because you are more efficient. Feeling out of breath, on the other hand, can bring on panic.
Finally, train yourself to mute any negative voices in your head. Some swimmers count from 1 to 100 over and over. Others sing. Do what works for you to stay calm.
“Do the thing you fear to do and keep on doing it… that is the quickest and surest way ever yet discovered to conquer fear.”
Dale Carnegie
Race Day Tips
Race day can present its own challenges. There is the almost inevitable contact with other swimmers. A race can also unleash an adrenaline-driven desire to keep up with or pass other racers.
Ways to mitigate these are:
If possible, swim in the open water of the race in the minutes leading up to the start of the race. This falls into the category of minimizing surprises that can come from:
Knowing the condition of the water in which you will walk into and swim. Are there sharp or slippery rocks on the way into the water? Are there weeds that I will touch when swimming? How quickly does the bottom drop-off?
Kick-starting your heart rate. If your heart rate spikes when starting fast, a pre-race swim will help prevent this.
Getting wet. The pre-race swim gets any shock of first entering the water out of the way before the race starts.
If there is a wave start, position yourself to one side of other swimmers or at the back of the pack.
Find and get into a rhythm as quickly as possible and stick to it. Stay calm. Nothing goes well when you tense up. This is just as true for swimming as it is for other sports.
Try to swim near others you can follow. As long as they stay on course, you can follow them, which reduces the amount of sighting you must do.
Since I had arrived at the higher elevation (7,000 feet or 2,100 meters) of this race only two days earlier, I started near the back of the wave. Picture courtesy of Lefrak Photography.
Position Yourself Strategically
Several experienced athletes at the Villages panel discussion shared stories about being kicked in the shoulder, leg, or face during races. Their advice was not to fear contact, but to make smarter positioning decisions that reduce unnecessary congestion.
For newer swimmers, starting slightly to the outside or farther back can lead to a calmer and often faster swim experience overall.
In Triathlon Adventures Across America, I describe accidentally striking another swimmer during my first triathlon after the athlete unexpectedly stopped in the main swimming line. I also describe getting kicked hard in the chest during another race in Illinois.
Both experiences reinforced an important lesson: physical contact in open water swimming is normal. Expecting it — and staying calm when it happens — reduces anxiety significantly.
Resources for Becoming a More Confident Open Water Swimmer
Nikki, Donna, and Paul told me of the resources they have found helpful in becoming and staying confident while swimming in the open water.
Thank you to Nikki, Donna, and Paul for sharing your time and insights that are the basis for this post.
If you found this article useful, please add a Comment to thank them.
Is There More You Need to Know to Become a Confident Open Water Swimmer?
One of the strengths of the senior triathlon community is the willingness of athletes to share lessons learned — including mistakes, fears, and humorous race experiences.
What helped you become more confident in open water?
What advice would you give someone preparing for their first triathlon swim?
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Triathletes over age 50 struggle to find senior specific triathlon training plans. This is the major reason for partnering with Our Coaches, each who are also senior triathletes.
The genesis of this post and my conversation with Senior Triathletes coach Kurt Madden was a question from one of our readers. Linda, a female triathlete over age 60 wrote:
“How do you change a triathlon training program that is meant for everyone, to one that works for a female over 60?”
The Senior Triathletes’ Challenge – Finding An Age-Specific Training Program
Looking back over my time in triathlon, I appreciate the challenge of finding the right training plan. What part of a training plan found in a book or online is appropriate for an older athlete? More specifically, what is the best plan for training given my strengths and weaknesses?
This is especially true when the mainstream endurance sports writers consider a man or woman age 40 to be an “older athlete.”
As you will hear, Kurt knows firsthand how the needs of an athlete over age 50 differ from their younger self. In this conversation, he gives us principles to use in adapting generic training information and hints for preventing injury and maintaining an active life for the long term.
Stress plus rest equals growth.
Kurt Madden, “Over 60” triathlete coach and athlete
What Actually Changes in Triathlon Training After 50?
Most generic triathlon plans were designed for younger athletes. As we age, recovery, injury prevention, strength, sleep, and training consistency become increasingly important.
That does not mean older athletes cannot improve. It means training must become more intentional.
The biggest changes after 50 often include:
Longer recovery between hard sessions
Greater emphasis on strength and mobility
Increased attention to sleep and nutrition
More individualized training plans
Smarter intensity management
Higher importance of injury prevention
More focus on consistency than volume
For many senior triathletes, adapting training properly is the difference between staying healthy and burning out.
Coach Kurt Madden’s Advice on Making Triathlon Training Specific to the Older Endurance Athlete
In this conversation with coach Kurt Madden, we discuss how triathlon training should change as you age after age 50—from recovery and intensity to consistency and long-term progress.
Recovery becomes more important with age, and older athletes need more time between training sessions to adapt and stay injury-free.
Injury prevention should be proactive, not reactive. Building strength (especially core and glutes), addressing imbalances early, and supporting recovery supporting recovery—including sleep—can reduce breakdown later.
Strength and Mobility
Strength training and mobility work become increasingly important after 50, especially for maintaining balance, range of motion, and injury prevention.
Variety in training is critical. Combining swimming, cycling, strength training, and flexibility work (like yoga) helps reduce injury risk and improve overall fitness.
Including some higher-intensity sessions—balanced with proper recovery—can improve cardiovascular fitness, even for athletes over 60.
Sustainable Long-Term Training
There is no one-size-fits-all training plan—what works for others may not work for you, so it’s essential to listen to your body and adjust accordingly.
Avoid doing too much too soon. Gradual progression and managing intensity are key to long-term success.
A sustainable training plan should fit your lifestyle, time availability, and personal preferences—not just what looks good on paper.
Make Training Part of a Healthy, Active Lifestyle
Consistency matters more than perfection. Building sustainable habits—starting small and progressing gradually—is the key to long-term success.
Nutrition for endurance athletes over 50 plays a critical role: prioritize protein, manage carbohydrate intake, and focus on simple, whole foods to support training and recovery.
Listen: How Training Changes After 50
Recording of my conversation with triathlon coach and senior triathlete Kurt Madden about how to adapt general training plans for athletes over age 60.
Jump to specific topics in the conversation:
If you don’t have time to listen to the entire conversation now, you can download it for later listening by pressing the three vertical dots to the right of the timeline. You can also jump to a specific point within the conversation.
1:02 – Kurt’s answer to Linda’s question begins with three principles for adapting general training and exercise programs.
3:58 – What to look for in generic training and exercise plans.
7:22 – Best ways for those over 60 to prevent injury when training.
10:51 – Nutrition: How to – and how not to – fuel your body during a training program.
15:09 – Alternatives to trial and error in adapting general training plans.
20:29 – How to develop a consistent, sustainable exercise program.
27:17 – Kurt’s tribute to three senior triathletes from age 78 to 92.
Still have questions? Leave a comment—we’d love to hear from you.
It’s Time for Your Questions and Comments
What questions do you have for Kurt?
Of Kurt’s advice, what did you find most interesting or thought provoking?
Based on his comments, how will your approach to generic training and exercise programs change?
Post your comments below. You may also contact Kurt Madden directly using the email address on his profile page.
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
This post was first published on May 17, 2023. Updated May 11, 2026 with additional links and resources for senior triathletes.
Here is another question from a reader, a male triathlete over age 70 whose goal is to “Stay healthy and maintain my fitness level after a tough 2025 training and race season.”
Dave wrote to Our Coaches looking for advice on “Improved running pace while not blowing up my heart rate. Also reducing stress, which comes as a by-product of a heavy exercise load.”
You asked a great question—and a really important one, especially coming off a big 2025 season. Your goals are exactly right: stay healthy, maintain fitness, and improve efficiency rather than just pushing harder.
Let’s break this into a few parts: running pace/heart rate, mobility/strength and managing overall stress.
1) Improving Running Pace Without Spiking Heart Rate
At this stage, the biggest gains come from efficiency, not fitness. In simple terms, we want you to run smarter, not harder.
A few key areas to focus on:
Cadence: Slightly quicker steps (around 170–180) with a shorter stride can reduce stress and heart rate
Posture: Run tall with a slight forward lean from the ankles
Relaxation: Keep shoulders and hands loose—tension drives heart rate up
Foot strike: Aim to land under your body, not out in front
Also, consider adding:
Strides 2–3x per week: 6–8 × 20–30 seconds, fast but relaxed, with full recovery
Light tempo work once per week: Something like 3 × 8 minutes at a controlled, “comfortably hard” effort (not all-out)
These help maintain speed without overloading your system.
2) Managing Stress from Training Load
This is where most athletes get into trouble after a strong season.
You won’t lose fitness quickly—but fatigue can build up fast. This is where structured recovery becomes critical for senior athletes. The goal now is to keep consistency while reducing overall stress.
I’d suggest:
Reduce total training volume by about 15–25% from your peak
Keep frequency (number of sessions), but shorten some workouts
Replace one harder session with easy aerobic work
Make sure each week includes:
1 full rest day
1 easy recovery day (light spin, walk, or easy swim)
Start your runs easier than you think you should (about 10 bpm lower)
Let pace build naturally instead of forcing it
If heart rate starts to drift, ease off early—not after you’re already fatigued. Reducing your pace by only 15 seconds/mile is all you need.
Most athletes find they actually run faster overall this way with a lower average heart rate. This is a key part of improving performance as a senior triathlete.
Do you do any strength work? Strength training is one of the most important factors in maintaining durability as we age.
I classify strength in several stages:
Mobility: Can you move freely?
Stability: Can you control your movement?
Strength: Build force
Power: Applying your strength quickly
Coordination: Move effectively
Being strong and durable enough to build this consistency is the best route to continued success.
I give my athletes a 10 workout system that uses these key areas. If interested let me know.
Big Picture
At 70+, success is all about consistency and durability.
The goal isn’t to squeeze out big fitness gains—it’s to maintain what you’ve built and move efficiently. You have a long history in the sport with many more in the future.
Still have questions? Leave a comment—we’d love to hear from you.
Join the Conversation
Share your comments, questions, and experience below. You may also submit your question(s) through the website here.
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Medical Disclaimer
The content on SeniorTriathletes.com is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your physician or a qualified healthcare provider before beginning or modifying any exercise, training, nutrition, or recovery program—especially if you have existing health conditions or concerns.
Participation in triathlon training and related activities involves inherent risks. By using this information, you acknowledge and accept full responsibility for your health and well-being. The author and contributors are not liable for any injuries or health issues that may result from the use of this content.
