Training Archives * Page 20 of 21 * Senior Triathletes

‘Live Like Josh’ – Terry Seidel’s Story

Terry L. VanderWert on July 2, 2016

Terri Seidel’s triathlon story is about training for her first triathlon and, in doing so, pushing herself beyond her ‘comfort zone’. Her story is also about honoring a son by doing something he had thoroughly enjoyed.

It was during the TriZou Triathlon that I learned about the Josh Seidel Memorial Foundation. Following the triathlon, Terri and I made contact through friends of her son, Josh. We had both competed in the TriZou Sprint Triathlon, Terri as part of a relay and I as an individual.

Terri’s story was originally published on July 2, 2016. More than five years later, I still think of her courage in participating in the same triathlon her son had done years earlier.

As you read her story, I hope you will find encouragement to take part in triathlon even if you are not sure you can.

Terri’s story below is based on what I heard about her experience leading up to and participating in her first triathlon.

Deciding to Tri

“If I am going to do this triathlon, I need to commit to training”. Those were my words as I sat and discussed with my husband the thought of me participating in the 2016 TriZou Triathlon, my first triathlon.

My husband had participated in TriZou the year before. For me, participating in a triathlon was something I wanted to accomplish.

But, Why TriZou Triathlon?

The TriZou Triathlon and DuZou Duathlon are held every May at the University of Missouri in Columbia, also known as Mizzou. In recent years, it had attracted about 600 participants. It’s one of the largest triathlons in the Midwest. My husband, all three of our children, as well as countless brothers, brother-in-laws, nieces, and nephews, have all graduated from Mizzou.

My son Josh participated annually at the TriZou. It was one of his favorite events.

In 2013, Josh’s life was tragically taken in an industrial accident at the business he owned. After his death, a group of his high school and college friends established the Josh Seidel Memorial (JSM) Foundation, a foundation created to carry on Josh’s legacy by awarding scholarships and helping schools and other organizations.

The foundation created a tagline that summarizes what it’s all about.

LIVE LIKE JOSH: Work Hard – Play Hard – Help Others.

www.joshseidel.org.

That is how Josh lived. He worked very hard. As an entrepreneur, he co-founded a successful manufacturing business in St. Louis. In spite of the long, 60-hour weeks that all new businesses need to thrive, Josh would also play hard. And, TriZou was an example of that. He would train for this event and participate with a goal of improving his time each year.

TriZou becomes ‘SlyZou’

In 2014, a group of Josh’s friends from Mizzou decided they were going to carry on his tradition by participating in the TriZou in honor of him. Those participating unofficially renamed the TriZou to SlyZou recognizing Josh’s nickname, Sly. From here forward, we referred to this event as the SlyZou.

That year, we had seven participate in the event. There were also 21 spectators. It was really heartwarming to see his friends continue his legacy and participate in an event that meant so very much to Josh.

In 2015, participants connected with the JSM Foundation soared to 15 with 18 supporters cheering them on. Josh’s dad, Mike, participated in the DuZou, which consisted of a one-mile run, seven-mile bike, and one-mile run.

At age 59, Mike finished and actually won a medal in the Clydesdale class (above 220 pounds) for his age group. However, in his words, the race almost killed him.

The missing ingredient was he hadn’t committed to training to the level I knew I needed for me to take part in this race. He had trained briefly, running to attempt to pick up his endurance. However, he had only registered about 20 miles total on the bike before the event. My thought was that if you are riding 7 miles the day of the race, a collective 20 miles is hardly considered “training”.

Choosing the Relay for TriZou 2016

So as my husband and I discussed participating in the 2016 Triathlon, I told him I would do it. I wanted to do it, but knew training was the key to success.

With less than six months to train while balancing other commitments, I could not see training for the complete triathlon.

Given the timing, that I look like a baby calf taking his first steps when I run, and that my biking skills are not great, we decided to make this a family event. I along with my two daughters would participate as a relay team this year. (See Reason #11 of 15 Reasons for Those 50 and Older to Do Triathlons.)

My daughters agreed that I would swim the 400 meters, my youngest daughter Lindsay (33) would bike the 14 miles, and my oldest daughter Katie (36) would run the 5k leg of the race. At 60 years old and generally in good shape but certainly not being a fitness buff, I did not see tackling a triathlon by myself as a smart move. At least given the time I had before the event.

Training for the Three Legs of a Triathlon Takes Time

Triathlons are something you prepare for over time. You enter a series of 5k runs to prepare and get comfortable with the run distance. On top of this, you train by biking longer distances on weekend mornings so a 14-mile race is achievable. Finally, you swim a lot at the local pool.

That is one of the beautiful things about TriZou. You can participate at many levels, so the barrier of entry for those who have not participated in this type of event goes away.

In addition to the Sprint TriZou race (400 m swim, 14 mile bike, 5 km run), they offer relay teams (same distances as sprint), super sprints (100m swim, 7 mile bike, 1 mile run), and a duathlon called DuZou (no swimming; 1 mile run, 7 mile bike, followed by a second 1 mile run). There are also divisions for those with extra pounds like my husband, called Clydesdale for men and Athena for the women.

Training for My First Triathlon

I joined our local YMCA about 4 months before the SlyZou. It was winter in St. Louis and I was going to have to get into a pool and log some serious miles if I wanted to complete this event.

Nervously, I entered the 25 meter pool at the Y for the first time, and barely made it from one end to the other. I’ve been swimming my entire life. We have spent countless weekends at the lake. However, I learned that the type of swimming I had done with these was not like that of a triathlon.

I quickly realized that floating on a noodle and swimming back to the boat for another cocktail is NOT swimming training.
Terri Seidel

Nevertheless, twenty five meters later I was at the other end of the pool, out of breath and overwhelmed. That I had to swim the equivalent of 16 laps of this pool, without stopping, to complete my leg of the race was more than intimidating.

Applying job skills to training

I’m a regional Vice President for a large company that owns and operates Ambulatory Surgery Centers across the country. In our daily business operations, we tackle new goals and accomplish new tasks every day.

I assist my employees and help them accomplish these goals, but it always boils back down to the same basic strategy I was going to need to accomplish this SlyZou event:

Prepare.
Get the tools and processes in place that you need to succeed.
Address the issue with confidence that you can achieve it.
Then execute the work.

I knew I needed to prepare myself physically for this event in the same way.

Getting a Swim Coach

The first step was to inquire about a swimming instructor at the Y. I felt I could improve a lot, but if I didn’t know where to focus, chances were slim that I actually would improve.

Stacy, my personal trainer for the next 4 months, was a gift from heaven. First, she analyzed my stroke.

I have often wondered what she really thought when she saw me swim a lap on the first day. Anyway, she quickly identified my strong and weak points and what I needed to work on to finish this race.

We started off slow. I committed to 3 days per week of training, We met at the pool where we worked on a particular area that would improve my swimming skills.

Sometimes, we worked on my stroke. Other times it was my breathing or my kick. Whatever it happened to be that day or week or month, Stacy would work with me, improving my skills. I also made sure I had the right swimsuit for training.

Building Endurance

My endurance started to improve. I still could not swim the entire 400 m without stopping, but I was getting stronger, and she would time me on my laps. She would discover that I hit a threshold, early in my swimming. I could be a couple of laps into my training, and I would slow down.

Stacy used her knowledge to help me learn things I would have never discovered on my own. Her suggestions helped tremendously.

Training for Actual Race Conditions for My First Triathlon

We also worked on the actual race day condition. Stacy knew this was going to be a very emotional event for me since, unlike many of the other participants, I was swimming for a cause.

Besides, she also recognized I had never participated in a race of any kind before so helped me plan the day of the race. For example, we discussed when to stretch, when to warm up outside the pool, and what to expect during the swim. These extras were a great help, especially since I had never been in a race in my 60 years of life.

Stacy also recruited other swimmer friends at the Y who were there for a normal workout. She would have them swim in front of me so that I got used to people swimming by me. Through this, I learned how to adjust my breathing for a very disturbed pool condition such as when you have 100 people in the water stirring it up lap by lap.

Before I knew it, we reached the last day of my training. ‘Ready or not, here I come.’

I felt ready. I was confident that I could swim my portion of the race.

Race Day

Since the race started very early in the morning, we traveled to Columbia the night before and got a hotel room. The rest of my relay team, our girls, and their families were also there.

There were 25 racers on “Team SlyZou” and equally as many supporters cheering them on. There were many husbands and wives who participated, a few other relay teams in our group, and a few DuZou participants.

Me? Nervous!

I was nervous, as expected, mainly because I really didn’t know what to expect. Even though my husband and I lived in Columbia for two years when he finished school, I had never been in the pool complex at Mizzou. It had only been built a few years earlier so was not part of Mizzou when we were there.

To say I was overwhelmed when I walked into the pool area was an understatement. First, the complex is amazing. On top of this, over 500 swimmers had packed into it. There I was, staring at a beautiful eight-lane, 50 meter pool, one of the finest pools in the Midwest.

There was also a lot going on. The race organizer was making announcements on the Public Address system. Big screen TV’s on the wall were displaying times. People all around me were talking and laughing while going through their pre-race routines. Meanwhile, there I was, standing mesmerized and scared to death of what I had signed up for.

Mizzou-Aquatic-Center — Mizzou Aquatic Center at the University of Missouri at Columbia, venue for the swim leg of the TriZou Triathlon.

The relay teams swam after all full TriZou participants, so I was very near the end of the line of people to jump in the pool. About two hours after the “Elite” participants had started, I jumped into the pool. About that time, the thought occurred to me that the “Elite “racers were finished with the entire event, the entire TriZou, and I was just getting started.

It’s Time to Swim

We lined up in order of the time which we expected to complete the swim. This was done to prevent faster swimmers from running into a slower swimmer in front of them. As we crept forward toward the time when I would cross the timing mat and jump into the pool, I had to keep telling myself ‘Stay calm. You can do this. It’s no different than the YMCA.’

It was no different except for the fact that I had about 50 supporters, including grandkids, my husband, friends who had driven 100 miles to see this happen, in the stands. Even my mom was there. She had driven up to watch – and support – me. Sure, it was no different than the YMCA. Right!

As I jumped into the pool, all I could hear were grandkids yelling “Go Mimi. We love you.” That difference from the YMCA training was one I thoroughly enjoyed.

Terri-Seidel-grandchildren — Some of Terri Seidel’s supporters – her grandkids Brooks, Tommy, Grace, Samantha, Graham – ready to cheer on ‘Mimi’.

I finished my first 50 meters and actually felt pretty good. The pool was not cold. I never experienced another swimmer tapping my feet to pass. My breathing was just like in training with the chop of the pool. I was sure I could do this.

After about 200 meters, I started to get tired. Since we had trained for this, I worked the plan and switched to the back stroke for a lap to recover somewhat. I could see that I was keeping pace. While I didn’t know my time, I was not passing anyone and they weren’t passing me. I assumed I was keeping my pace.

While I was counting laps – 8, now only 7, now 6, – somehow, when I got to my last 50 meter lap. I thought I still had three laps to go. We were swimming a zig-zag pattern, down the pool under the ropes, and back up the next lane, so when I saw the pool edge, I said: “I’m on my last lap. I thought I had 150 m to go”.

The Final Length

As I made my final turn, I could hear those who had come to see us cheering me on. It was at that point that I knew I would make it.

In no time, I found myself at the ladder at the end of my 400 meters; I was an emotional mess. After all, I was swimming this for my son Josh. I am certain he helped me finish.

I climbed out of the pool, and now had about a 150 yard run to the transition point. Here, I would pass my ankle bracelet for timing (the timing chip) to my daughter. As I came out of the Natatorium, all I could see and hear were cheers from the supporters standing outside the doorway.

Reflecting After the Swim in My First Triathlon

I had accomplished the goal I had set six months earlier. The swim portion of the race my son loved so much was over. After passing off the timing chip to my daughter, I sat at the steps around the transition area and cried.

Reflecting on the result of training for my first triathlon — Terri Seidel reflecting on the swimming accomplishment after completing the 400 meter swim in TriZou 2016.

While I completed only one leg of a triathlon, it was a major accomplishment for me.

I had been challenged physically before with work-related “team building” events. I ran a half marathon as a work event; remember earlier I told you I can’t run well. I hiked the Grand Canyon Rim To Rim in one day, starting at 3am and climbing out the top at 5pm, as a team building exercise. The National Parks Department won’t even let you do that if you tell them your intentions.

Set your goals, it’s a challenge. I’m normally one of the oldest if not the oldest in our group when doing these events – so to me they are a big accomplishment. Finishing this 400m in honor of our son tops all of those challenges – by far.

My daughters finished their individual legs of the relay as expected with decent times, and we were all happy to finish the event.

Training for my first triathlon made me part of this relay team — Team Boy (the nickname they gave to Josh) – Terri Seidel, Lindsay Bosworth, Katie Eisel

What I Learned From Training and Competing in My First Triathlon

Through this experience, Terri said that she had learned some lessons for other first-timers:

– Establish challenging yet obtainable goals, especially if over age 50.

If you want to finish a triathlon, maybe start out with a sprint, or a relay, or a DuZou, and work your way up to the main event. If you jump immediately into a triathlon, you may during training find it unobtainable and quit. You are better off accomplishing a smaller task toward the ultimate goal, than quitting and never getting to the ultimate goal.

– Train, Train, Train.

Eat right, train as many days per week as needed, and get your body ready for the physical challenge you are about to put it through. This type of event challenges your body – so get it as prepared as possible to minimize the risks of a heart attack or stroke, or some other physical event like torn muscles or joint injury.

– Have a reason or goal for the event.

In this case, I signed up and did this event in honor of my son Josh. Have a reason – a personal accomplishment, to show your spouse you care about your health (and theirs), to push your body and mind to be in better condition. Whatever it is, have a reason for participating.

On The Way Home After My First Triathlon

I will be 61 when the next SlyZou comes around. I turned to my husband on the drive back to St. Louis after this event, and with tears in my eyes, said “After I finished, I said to our son, OK Josh, mission accomplished – I did your race”.

Will I race again next year? Only time will tell.

Good luck to all those who read this and decide that they want to train for and participate in their first triathlon. My advice – if you do commit to the race, start your training now.

About JoshSeidel.org

Our Motto: LIVE LIKE JOSH – Work Hard / Play Hard / Help Others

The Josh Seidel Memorial Foundation is an organization created to continue the Legacy of Josh Seidel, whose life was tragically cut short in an industrial accident. The goal of this foundation is to honor the memory of Josh Seidel by assisting and inspiring young people to participate in programs or attend schools that build science, engineering and technical skills, encourage entrepreneurism and foster the connection of people for the greater good of our community. Through fundraising efforts, scholarships and financial assistance are given to students and schools. We rely heavily on fundraisiers to allow us to support students and schools. The foundation is a tax exempt 501 c 3 organization. For additional information, visit www.joshseidel.org.

Share Comments About Your First Triathlon Below

What has been the most memorable triathlon in which you have participated? Is there someone special in whose honor you have raced?

Product Review: SafeSwimmer Float for Open Water Swimming

Terry L. VanderWert on June 24, 2016

The SafeSwimmer Float and other brands of swim buoys provide visibility and more for triathletes training for open water swims. Check out the video review of the product below.

You can find information for getting a swim buoy at the end of this post.

Watch the video on YouTube.

Safer Open Water Swim Training

Video transcript

About half of the triathlons in which I have participated have involved open water swimming. Even if most of your training is in a pool, eventually you will need to practice in open water.

In this post, I am going to share with you my initial experience with the ‘Safe Swimmers Float’ or ‘Float’, for short. In 2025, when I updated this post, many alternatives replaced this brand.

I first noticed the Float when I noticed swimmers dragging this orange floaty as they swam past our house. That I so easily noticed them was testimony to the visibility provided to the swimmer by the bright orange color.

This additional visibility is especially important for lakes where people use boats for fishing, skiing, wake boarding, and leisure cruising, and where the captains possess varying boating skills and levels of focus.

One inflates the Float quickly with a few strong breaths. Then, swimmers clip it to a belt around their waist.

The belt is adjustable to fit waist sizes up to 38 inches. An extender belt is available for larger waist sizes.

This particular model also has a place to store a water bottle for long swims. According to the manufacturer, swim coaches recommend consuming between 150 and 350 ml or 5 to 12 fluid ounces of water every 15 minutes during a swim to avoid dehydration.

The manufacturer claims you can also store personal items such as wallets and car keys in the same area as the bottle. I have not tried this and would, at a minimum, place these items inside a zippered bag to avoid them becoming wet.

Make sure that the Float is sitting on top of the water before you release it. The first time that I let the Float hang from my belt while I was standing in shallow water, the water bottle fell out of the Float into the lake.

Once out into the open water, you will not notice that you are towing the Float.

In addition to providing visibility for the swimmer, the Float will support the swimmer in the event of panic, a cramp, or anything else that causes one to stop.

No matter how much assistance the Float provides, it is still wise to never swim alone or at least never go out alone. My wife often followed me in our pontoon.

Enjoy your open water swim training and be safe.

Related Post: Becoming a Confident Open Water Swimmer

Swim Buoys on Amazon.com

Here is a link to look for a swim buoy on Amazon.com.

Disclaimer: Please note that SeniorTriathletes.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc. or its affiliates. As an affiliate, I will receive a small commission for any purchases of this product that you make through Amazon.

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What Does Science Say About Running for Seniors?

Terry L. VanderWert on April 2, 2016

Is running safe for seniors, defined here as those age 50 and over? What if our joints are showing early or advanced signs of arthritis?

This post summarizes what I learned while investigating what science has to say about running for seniors.

What Does the Research About Seniors and Running Tell Us?

A majority of senior triathletes come to the sport from a background of running. However, those who have not spent their ‘before triathlon’ lives as runners face at least some level of confusion about whether they should begin running later in life. The ‘conventional wisdom’ is that running is hard on our joints, especially those that may already show signs of age.

An internet search of the phrase ‘running vs. walking’ produced interesting and even pleasantly surprising results from academic research. It turns out that academic research results do not support the conventional wisdom.

I must preface the following comments with the disclaimer that the physicians of some, including my wife, who have artificial knees, hips, or other joints may advise their patients against running. I am not qualified to debate this advice.

However, if your doctor has given you the ‘ok’ to run, then consider the following.

Running and Injuries for Seniors

A review of 400 articles which covered 15 studies based on data gathered for the same subjects over time produced the following conclusions:

A drawback of running is the relatively high risk of injury, with an incidence varying between 19% and 79% according to a review of several studies. . . . Acute running injuries are rare, consisting mainly of muscle injuries, sprain, or skin lesions (blisters and abrasions).^[1]

The major conclusions from this review were that the tendency for injury is higher for those, especially men, with a history of leg injuries and that shoe inserts/orthotics should be avoided. Podiatrist treatment could be beneficial to people who suffer these types of injuries (such as places like heartlandpodiatry.com). The authors admitted that there could be a connection between previous injury and the use of inserts. “It is possible that runners who are more prone to injury are given orthotic/inserts earlier”.

Only one of eight studies included in the review showed that age had a significant effect on injuries. In the one study which did show an effect, age was shown to make subjects more susceptible to overuse injuries, especially to the hamstrings and Achilles tendon.

Another report showed that the link to leg injuries is primarily related to two anatomical factors – feet with high arches (cavus feet) and unequal leg length.^[2]

There is also evidence that for older runners, the loss of shock-absorbing capability can increase overuse injuries. However, this can be countered through the use of running shoes with optimal cushioning properties and by limiting running under high impact conditions.^[3]

The Benefits of Running Outweigh the Risks

Even if we interpret these studies to mean that older runners are more susceptible to overuse injuries, the conclusions suggest that these factors can be managed.

On the other hand, there is plenty of evidence from research to show that there are important benefits of running.

Muscular efficiency – improved ability for ‘moving young‘

One study^[4] showed that “older runners had a 7-10% better walking economy than older walkers over the range of speeds tested . . . and had walking economy similar to young sedentary adults over a similar range of speeds”. The researchers concluded that “Running mitigates the age-related deterioration of walking economy whereas walking for exercise appears to have minimal effect on the age-related deterioration in walking economy.”

Another study^[5] concluded that older runners had modified their biomechanics to adjust for reduced strength of some muscles of the calf. The result was more effective movement of older runners during walking as compared to their non-runner counterparts. Researchers concluded that “runners may be able to transfer motor adaptation from running to walking even in old age.”

One other study^[6] concluded similarly that “vigorous exercise, such as running, prevents the age related deterioration of muscular efficiency and, therefore, may make everyday activities easier.” The study showed that “running economy”, which is determined primarily by the storage and release of elastic energy from the leg, is only minimally different between young runners and those over 65 years.

A senior triathlete running across the finish line of the Maple Grove Minnesota triathlon

Crossing the finish line at the Maple Grove, Minnesota triathlon

Weight control through running for seniors

Running has also been shown to be more effective for weight control than walking alone. In one study^[7], researchers attempted to determine if running and other exercises, including walking, would produce the same benefits in terms of weight control (BMI and waist circumference). The conclusion was that non-running exercises could not be substituted for running to achieve the same weight loss results.

Similarly, another study^[8] showed that even though the change in BMI is strongly related to the change in energy expended for both running and walking, the change in BMI was greater for running than walking This means that running would be good to get involved in, and getting some appropriate clothing (such as that from https://www.ryderwear.com/collections/womens-shorts
) can help the process be easier and less dragging on the body.

Reduced mortality from certain chronic diseases and cancers

Studies have also shown that exercise, whether running or walking, significantly reduces cardiovascular disease, Chronic Kidney Disease, pneumonia, influenza and other illnesses in people with diabetes.^[9] Likewise, the risk for fatal brain cancer has been shown to be reduced by both running and walking.^[10]

Running has also been shown to significantly reduce mortality of breast cancer after diagnosis, whereas walking was shown to have a non-significant effect.^[11]

More Running is Not Always Better?

People who are physically active have at least a 30% lower risk of death compared to those who are inactive. However, according to conclusions of the Copenhagen City Heart Study ^[12], the ideal amount of exercise for improving longevity is uncertain.

Findings of the study found that light and moderate runners have lower mortality than sedentary non-runners. On the other hand, “people who run most days of the week at a pace faster than 7 miles per hour have the same risk of death as sedentary individuals.”^[13]That’s good news for slow runners like me!

Running Can Be Good For Seniors

Science shows that running has a number of health benefits. The benefits of running are generally greater than those from walking alone, especially when done in moderation.

While running is more likely to lead to injury than walking, paying attention to and minimizing conditions that lead to overuse injuries – along with strength training and stretching – will minimize the occurrence of injuries.

Remember, if you have not been running recently, start slowly (see How To Start – Or Re-Start – Running). If you have been running, don’t increase distance or intensity too quickly.

Leave Your Comments and Questions Below

What are your thoughts about the conclusions presented here?

Has your running changed with age? If so, how?

References

[1] van der Worp, Maarten P., et al., “Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences”, PLoS One, 2015; 10(2): e0114937.

[2] Fields, Karl B., et al., “Prevention of Running Injuries“, Current Sports Medicine Reports: May/June 2010 – Volume 9 – Issue 3 – pp 176-182.

[3] Bus S. A., “Ground reaction forces and kinematics in distance running in older-aged men“, Med Sci Sports Exerc. 2003 Jul;35(7):1167-75.

[4] Ortega J. D., et al., “Running for exercise mitigates age-related deterioration of walking economy“, PLoS One. 2014 Nov 20;9(11):e113471.

[5] Karamanidis, K., et al., “Aging and running experience affects the gearing in the musculoskeletal system of the lower extremities while walking“, Gait & Posture, April 2007; 25(4):590-6.

[6] Beck O. N., et al., “Older Runners Retain Youthful Running Economy despite Biomechanical Differences.” Med Sci Sports Exerc. 2016 Apr;48(4):697-704.

[7] Williams P. T., “Non-exchangeability of running vs. other exercise in their association with adiposity, and its implications for public health recommendations“, PLoS One. 2012;7(7):e36360.

[8] Williams, Paul T., “Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up“, Med Sci Sports Exerc. 2013 Apr; 45(4): 706–713.

[9] Williams P. T., “Reduced total and cause-specific mortality from walking and running in diabetes“, Med Sci Sports Exerc. 2014;46(5):933-9.

[10] Williams P. T., “Significantly greater reduction in breast cancer mortality from post-diagnosis running than walking“, Int J Cancer. 2014 Sep 1;135(5):1195-202.

[11] Williams P. T., “Reduced risk of brain cancer mortality from walking and running“, Med Sci Sports Exerc. 2014;46(5):927-32.

[12] Schnohr P., et al., “Dose of jogging and long-term mortality: the Copenhagen City Heart Study“, J Am Coll Cardiol. 2015 Feb 10;65(5):411-9.

[13] Greenfield, Paige, “Why Walking Is Better Than Running”, http://www.huffingtonpost.com/prevention/walking-versus-running_b_8123084.html.

Five Factors For Selecting a Bike For Triathlon

Terry L. VanderWert on March 19, 2016

Selecting a bike for triathlon, especially for the beginner triathlete, can feel overwhelming. However, considering a few factors will make the process simpler and less stressful.

In this post, I will summarize the factors I used to choose the bikes for my first sprint triathlons.

Factors in Choosing a Bike

If you have visited a bike shop recently, you will find a mind-boggling number of bike styles. The many options target a range of budgets for different riders, terrains, and activities.

Selecting the bike you will you use for your triathlons is an individual decision. The following five factors can be useful for making this selection.

Cost
Comfort
Construction
Course
Commitment

Why Ride in the Aero Position?

Compared to other activities involving bike riding, the conventional (swim/bike/run) triathlon involves the triathlete completing the bike leg, getting off the bike, taking off their helmet, putting on running shoes, and setting off for a run of at least several miles (kilometers).

The amount of work done by the running muscles, primarily the quadriceps and hamstrings, during the bike leg and the time that it takes for the running muscles to adjust to running is key to the run speed and one’s overall performance (time) in the race.

For this reason, the triathlon specific bike, or tri-bike, is designed to be ridden in an aerodynamic (also known as “aero”) position as pictured below.

The aero position is one which the rider is in a forward position with forearms resting on pads mounted to the handlebars. Riding in the aero position minimizes the work required of the main running muscles during the bike leg.

Ironman-Wisconsin-bike for selecting a triathlon bike post — The design of the triathlon-specific bike places the rider in a forward, aerodynamic (“aero”) position to reduce the work required of the muscles most required in the run leg.

Despite this, one will see many types of bikes in a triathlon, especially for shorter races. After all, most of us take part in triathlon to remain active and fit, not necessarily to set race records.

So, with that background, let’s review the factors in selecting the bike.

Cost

The good news is that you probably have access to a bike for your next triathlon. If you do not already have a bike, you may borrow one from a friend or family member.

For my first triathlon, I used an existing hybrid bike. Truth-be-told, I had never seen a tri-bike before this race. I had also never ridden a road bike.

Giant hybrid bicycle — A hybrid bike is a suitable alternative to a triathlon-specific or road bike for triathlon, especially for shorter distances. However, expect to be passed by many racers.

If you decide you want to compete seriously to win a race or place within your age group, then you will want a triathlon bike or at least a well-outfitted road bike with aerobars.

In this case, the bike will easily become the most expensive piece of race gear. Price tags for new triathlon specific bikes generally start at four figures. In fact, it is easy to find bikes with five-figure prices.

Comfort

In my experience, riding a triathlon bike is not nearly as comfortable as riding a hybrid bike. I can say the same for the road bike compared to the hybrid.

I have changed the seat on my triathlon bike from the one with which it was first fitted. This has made the ride more comfortable (less numbness in the seated area). However, it is still not as comfortable as the seat on my hybrid bike. I often joke that riding the hybrid is like biking while sitting on the couch.

Getting comfortable riding in the aero position can be a challenge. For a triathlon bike, riding in the aero position is, for practical purposes, required since the shift levers are at the far ends of the aero bars. For this reason, I rarely ride my triathlon bike on winding trails and never on trails with pedestrian traffic.

On the other hand, the triathlon bike is much faster than a hybrid bike and saves the legs for running.

Construction

As summarized in the table below, factors such as distance of the bike leg or ride, rider weight, and riding frequency can influence the optimum material for construction of the bike frame.

Material	Strengths	Weaknesses
Aluminum or aluminium¹	Light and stiff—ideal for shorter distances and hill climbing	Lighter weight riders and anyone with aches and pains, such as a sore back, will feel roughness in the road.
Steel	Strong and elastic (flexible) – good shock absorbency, ideal for long rides.	Relatively heavy, though in the context of the weight of the rider plus bike, this is a minor weakness.
Carbon fiber	Best shock absorbency – good for long distance rides and riders with sore backs.	Flexibility can result in loss of power being transferred to the bike, a more important factor for hilly rides. Expensive to repair.
Titanium	Good shock absorbency for rough roads and stiffness for efficient transfer of power to the bike.	Expensive.

¹ This is the spelling most non-American English speakers will recognize.

The construction of the wheels and drivetrain and brake components can also affect the performance of the bike through their weight and reliability.

Course

The previous section highlighted how the smoothness (or roughness) of the race course affects the optimum material. For a typical spring/summer/fall triathlon with the bike course on roads, the next variable in selecting a road or tri bike for triathlon is the size of hills included in the course.

The ideal bike for hilly courses is low weight and has gearing ratios consistent with the grade of hills. Without the correct gear ratios, one can quickly ‘run out of gas’ when climbing steep hills. (In my experience, this also occurs even sooner at a higher elevation.)

For races with off-road courses, a mountain bike or fat tire bike (‘fat bike’, for short) are best. If the bike course is on sand or snow, the ‘fat bike’ is the best option.

You can see fat bikes in action at the 2016 USAT National Winter Triathlon Championship. While fat bikes were best for this course, some racers still used road bikes.

Fat bikes have grown in popularity for their comfort and all-terrain, all-weather use. At an open house of my favorite Minnesota bike shop, I was told that nearly everyone working in the store now rides a fat bike year round.

Commitment

Buying a triathlon bike represents a commitment to the sport.

After my first triathlon, I decided to get a different, faster bike. During a training ride before shopping for the bike, I spoke with a person from my local bike shop. His advice – which I am convinced is correct – is that if you are looking for a general purpose bike (triathlon plus rides with the family), get a road bike. If however, you want the best performance in the bike leg of a triathlon, get a triathlon bike.

Make Sure Your Bike Fits

Selecting a bike for triathlon that fits properly is critical. Having an expensive triathlon bike without the seat, aerobar rests, or other main components adjusted for your specific body proportions will be frustrating. Riding a bike that does not properly fit the rider can even be painful.

As I have gained experience and flexibility, I have also had the bike fit checked and adjusted.

What Questions Do You Have About Selecting A Bike For Triathlon?

If you are considering a new bike, what questions do you have?

If you are an experienced triathlete, what bike do you use for triathlons? What do you recommend for those starting the sport? Leave your comments below.

Originally published on March 19, 2016 and updated on January 24, 2026.