Category: Training

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.

Key Takeaways: Training for Triathlon After 50

Recovery and Injury Prevention

• 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

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.

Want to go deeper? Explore related articles:

• Six Principles of Triathlon Training for Seniors
• Strength Training for Triathletes: My Experience With Mark Allen’s Approach
• Recovery After 50: What Every Triathlete Must Know

Related Links

Atomic Habits – Kurt mentioned this book, one I had previously reviewed from the perspective of a triathlete.

TriDot.com – This page shows the training plan options mentioned by Kurt Madden in the recording.

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.

This post was first published on May 17, 2023. Updated May 11, 2026 with additional links and resources for senior triathletes.

One of the most common questions I hear from senior triathletes is simple:

“Where can I find a group to train with?”

It’s a fair question—and an important one.

As triathlon coach Laura Rossetti recently noted, “If you don’t always have a community, you just don’t do the work.” For athletes over 50, that community often makes the difference between getting started—and staying consistent.

To better understand how senior triathletes are finding their “tribe,” I reached out in three ways:

• Conversations with athletes, including members of FCA Endurance and of The Villages Triathlon Club
• A short survey of readers and fellow triathletes
• Research into existing clubs and training communities

What I found may surprise you—and may make your search much easier.

Why Finding a Group Matters After 50

Training for a triathlon is not just about following a plan. For many athletes over 50, it’s about:

• Accountability — showing up when motivation dips
• Safety — especially on the bike
• Consistency — steady progress over time (especially when supported by proper recovery strategies for triathletes over 50)
• Connection — enjoying the process with others

In fact, among survey respondents, the most frequently cited benefits of group training were social connection, motivation, accountability, and safety.

In other words, the “tribe” matters as much as the training.

What We’re Seeing in the Real World

Groups Are More Common Than You Think

Of those who responded to the survey:

• Most train with others either regularly or occasionally
• Only a small number reported always training alone

That’s encouraging. It means you’re not alone in wanting to train with others—and there are more opportunities than you might expect.

People Find Their Groups Through People

The most common ways athletes found their group were:

• Through a triathlon club
• Through a friend or family member

Many senior triathletes don’t start by searching for a formal organization. They start by meeting one or two people—and building from there.

Not All “Groups” Are Clubs

When asked what type of group they train with most often, responses were split between:

• Organized triathlon clubs
• Informal groups of friends

Your “tribe” might be a club—or it might simply be two or three people who ride, run, or swim together consistently.

What Training Together Actually Looks Like

The most common group activities were:

• Group rides
• Swim workouts
• Group runs

Cycling and swimming, in particular, benefit from structure and shared experience—especially for older athletes who also need to balance training with effective strength training for senior endurance athletes.

Many athletes also combine different types of training environments rather than relying on just one. For example, they may belong to a triathlon club while also participating in single-sport sessions such as group rides or swim workouts, along with social meetups and shared race trips.

A Personal Note on Training Alone vs. Together

When I first began preparing for triathlon, I didn’t have a group.

“After registering for this triathlon, I realized how little I knew about preparing for one. Nevertheless, I relished the challenge. I read triathlon-related articles in my spare time. I swam, biked, ran, and did various body weight and core-strengthening exercises six days per week.”

Much of that early training was done alone. Over time, I came to appreciate the value of structure—and the energy that comes from training with others.

Even something as simple as a spin class introduced a new dimension:

“The ‘girl’ who led my 5:30 a.m. classes left me exhausted in the wake of her sprints, climbs, intervals, and endurance segments.”

Many of these early training experiences—and what I learned about training, consistency, and community—are described in Triathlon Adventures Across America, where I share how I trained and competed in all 50 states between ages 58 and 70.

A Starting Point: Training Communities for Senior Triathletes

To make this more practical, here is a starting list of training communities where athletes over 50 are actively participating.

This is not a complete directory—just a credible starting point. Many of these groups were shared directly by athletes in our community.

Training Communities (U.S., Canada, Ireland, UK)

Club/Group	Location	Notes for Athletes 50+	Open to New Athletes	Link
Baltimore Area Triathlon Club	Baltimore, Maryland	Growing 50+ participation	Yes	Website
Bethany Swim Bike Run	Bethany Beach, Delaware	Informal community-based group	Not specified	Facebook Group
Carlow Triathlon Club	Carlow, Ireland	Open to new members over 50; member joined at age 70	Yes	Website
Clermont Triathlon Club	Clermont, Florida	Inclusive all levels	Yes	Website
Collingwood Triathlon Club	Collingwood, Ontario, Canada	Inclusive, welcoming environment for all levels and distances	Yes	Website
DFW Tri Club	Dallas–Fort Worth, Texas	Large metro community	Yes	Facebook Group
FW Tri Club (Friends Who Tri)	Fort Worth, Texas	Active local club; welcomes athletes 50+	Yes	Facebook Group
Coalville Triathlon Club	Leicestershire, UK	Welcoming to older athletes	Yes	Website
Ocala Triathletes	Ocala, Florida	Beginner-friendly, social	Yes	Website
Team Triumph	Ottawa, Ontario, Canada	Age-diverse, welcoming	Yes	Website
Portland Triathlon Club	Portland, Oregon	Lots of athletes over 50	Yes	Website
Sacramento Triathlon Club	Sacramento, California	Many athletes over 50	Yes	Website
Golden Gate Triathlon Club	San Francisco, California	Large club with active 50+ presence	Yes	Website
Team Blaze Spokane	Spokane, Washington	Membership-based swim, bike, and run coaching	Yes	Website
The Villages Triathlon Club	The Villages, Florida	Strong 50+ community	Yes	Facebook Group
Tulsa Area Triathletes	Tulsa, Oklahoma	Active regional club	Yes	Website
DC Tri Club	Washington DC	Strong 50+ presence	Yes	Website

Know a Group We Should Include?

This list is just the beginning—and with your help, it can become a valuable resource for triathletes over 50 looking to find their own “tribe.”

If you train with a club, virtual community, or informal group that welcomes older athletes, I’d love to include it—and continue building this as a resource others can rely on.

Your input could help another athlete:

• Find a local group
• Stay consistent with training
• Take the first step toward their first or next triathlon

Please share:

• Group name
• Location
• Link (if available)

Submit your group here: Groups for Triathletes Over 50.

Or, if it’s easier, just send me a quick email.

I’ll review submissions and continue updating this list so others can benefit.

Thank you for helping build this community.

You Don’t Have to Find a “Senior-Only” Group

One important takeaway:

Many senior triathletes are thriving in general triathlon clubs—not age-specific ones.

Several respondents noted that clubs often include a meaningful number of athletes over 50, and that age diversity can be a strength rather than a barrier.

Virtual Communities: A Growing Option

Not all tribes meet in one place.

Groups like FCA Endurance and Peloton, two virtual groups mentioned by our survey respondents, provide a different kind of connection—one that combines training, racing, and shared purpose.

In one of my races, I encountered FCA athletes gathering before the start:

“Before the race, several dozen participants and a few spectators gathered for Bible reading and prayer. The leader reminded us that our performance and attitude on the course represented another way to worship.”

For some athletes, this type of community adds a deeper dimension to the sport.

I plan to explore how athletes get involved in communities like this—and how they train and race together—in a future post.

How to Find Your Tribe

Based on what we’ve learned—and what other athletes are actually doing—here are a few practical ways to get started:

• Start with local clubs or fitness centers
• Ask friends, training partners, or race contacts
• Try group rides, runs, or Masters swimming
• Explore virtual communities if local options are limited

One athlete offered this advice:

“Search online for your area, attend local bike shop rides, go to races and strike up a conversation, volunteer at a race.”

Your tribe doesn’t have to be large. It just has to be consistent.

Final Thought

You don’t have to train alone—and you don’t have to figure this out by yourself.

Whether it’s a formal club, a virtual community, or just a few training partners, finding your tribe can make all the difference—not just in how you train, but in how long you stay in the sport.

Does This Match Your Experience?

Please share comments and questions in the Comments below.