Book Review – Train to Tri: Your First Triathlon

Looking to complete your first triathlon? Want to inspire and motivate your children, grandchildren, parents, friends, or co-workers?

If so, Train To Tri: Your First Triathlon by Linda Cleveland and Kris Swarthout is for you.  This 246-page guide provides the essential information needed to prepare for your first triathlon.Cover of "Train to Tri - Your First Triathlon"

Authors: Linda Cleveland and Kris Swarthout, both USA Triathlon Level 2 coaches with lots of experience competing in triathlon and coaching triathletes.

Publisher: Human Kinetics

Who is this book for?

Train To Tri is written primarily for those considering or already committed to completing their first sprint or standard (formerly called Olympic) distance triathlon.

Even though it is aimed at first-timers, it is not just for those doing their first triathlon.  While I have completed over 40 sprint triathlons, I found several useful training tipsI have already put some of them to use.

What does the book cover?

The book opens with a 24-question Triathlon Readiness Assessment.  Results of the self-assessment help the future triathlete identify with one of three categories – bronze, silver, or gold – and select the training plan included later in the book.  This initial section also provides guidelines for choosing the specific race for your first triathlon.

I like the basic strategy of the first triathlon training plan laid out by the authors – to focus most of the training effort on your weakest leg.

You should focus the most time and effort on [your third strongest sport] to develop strength and endurance as well as improve technique. (page 9)

Gear

Once you decide to do a triathlon, you will quickly learn about the incredible amount of clothing and equipment (called ‘gear’ in the triathlon world) surrounding the sport.  Since not all the gear is necessary for your first triathlon, the authors distinguish between the ‘necessary’ and the ‘nice to have’ or ‘you can wait and decide after your first race’ gear.

Your Triathlon Support Group

Training with a group can provide the extra motivation needed to push through a training program and reap the rewards of completing your first triathlon.  A group can also help you to improve your technique more quickly.

In this chapter, the authors suggest ways to create a support network for your training in swimming, biking, and running that includes various clubs and your family, friends, and co-workers.

You may have various support group options.  For example, if you live in a retirement community, such as The Villages, Florida, you have a built-in support group in The Villages Triathlon Club.  Members train and race together with encouragement galore.

If you are working in an area without a triathlon training club in the area, you can create your own support group through a local fitness center, community pool, bike shop, and running store.  This provides flexibility to follow your specific training plan while enlisting the support of instructors and others with experience from which you can benefit.

Swim

The chapter on swimming covers the basic elements of an efficient stroke with illustrations for a proper freestyle technique.  I appreciated the suggestion for traveling and swimming, especially the advice for making use of the typical small hotel pool.

Interestingly, many triathletes find swimming to be their weakest sport.  If you are in that group, get comfortable being in the water and with swimming with other people as you will experience on race day.  Whether swimming in a pool or in open water, you will inevitably come close to, if not in contact with, other swimmers.  Staying calm is the key to finishing the swim.

If the race you choose includes an open water swim, you will want to practice swimming in open water to become familiar with ‘sighting’.   For safety reasons, I recommend adding the ISHOF Safe Swimmer (see also below) to your list of gear.

Bike

Most of us know how to ride a bicycle.  However, many have never ridden in a large group at speeds associated with a triathlon.

Therefore, the focus of this chapter is safety.  According to the authors, safety in biking begins with a review of the various components of the bicycle to make sure that they are each in good working order.   They also describe the most important cycling skills and suggestions on how to hone these, both individually and in group rides.

When riding on the road in traffic, you need to follow the rules of the road as if you were driving a car. (page 78)

Run

We all know how to run. Right?  Well, not necessarily in a way that is the most efficient or that minimizes the possibility for injuries.  About half of this chapter is dedicated to proper cadence (steps per minute) and body form.  The rest of the chapter introduces training with a heart rate monitor and training involving the three-run types included in the weekly training plans.

If you take one thing from this chapter, remember to progress slowly (the ‘10% per week’ rule) to minimize the likelihood of injury.  Unfortunately, we need to be reminded of this every so often.

Strength and Flexibility

Building strength and increasing flexibility are two keys to increasing your performance in triathlon.   For many of us who spend a lot of time sitting during their workday, lack of flexibility can be the major root cause of injury.   The authors show that a relatively small amount of time spent in strength training and stretching can lead to better performance and fewer injuries.  Plus, these are another way to ‘mix it up’ and keep the training interesting and fresh.

Nutrition and Rest

If we all know how to run, most of us are even better at fueling (aka eating).  The challenge is to eat properly.  It becomes even more complicated when we are exercising, burning more calories, trying to build muscle, and recovering from the stress of training.

Triathlon training can be a great way to shed pounds and improve your health.   Eating the right foods in the right amount and at the right time is the focus of this chapter.  The authors are clear: “Although your daily caloric burn will certainly increase based on your training volume, you don’t have a license to hit the buffet for every meal”.

The chapter begins by showing us how to calculate two important numbers related to exercise – resting metabolic rate (RMR) and caloric burn rate.  The authors discuss how to eat (or ‘fuel’ as they define it) throughout the day. This includes eating before, during, and after workouts.  Sample menus for triathlon training days help to illustrate the principles of proper fueling.

The chapter concludes with a discussion about the importance of rest within a process known as periodization.  The authors even provide a simple test to help us determine when our body is telling us to take a day of rest.

If you do not get adequate rest, the muscles will fatigue and eventually fail, resulting in injury. (page 139)

Training plans

It’s now time to put the information from the previous chapters together and begin to train for your first triathlon.   Sample 8-week training plans are provided for bronze-, silver-, and gold-level athletes for both sprint and standard distance triathlons.    I appreciate that the authors show readers how to tailor the plans to meet their particular strengths and weaknesses and their individual schedules.

Preparing to race

I love this section.  Here, the authors take the new triathlete down the ‘home stretch’ to completing their first race.

Filled with practical advice, the authors walk us through the two weeks leading up to the race.  With greater detail for race day, you can feel the thrill that begins upon waking and includes crossing the finish line and heading to the refreshment area for a cold drink and banana.

Why get this book?

Train To Tri is pragmatic and focused.  It includes essential information for each of the sports of triathlon.  The authors season the information with the nuances of practicing them within a triathlon.

You can trust the USAT-certified coaches with this ‘no-nonsense’ guide.

You may also be interested in these posts

Disclaimer: Please note that SeniorTriathletes.com is a participant in the Amazon Services LLC Associates Program.  This is an affiliate advertising program that provide a way for sites to earn advertising fees.  They do this 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.

This post was originally published on January 21, 2018.  It was updated on September 20, 2019.

What Does Science Say About Running for Seniors?

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.

Masters Running: What Hal Higdon Teaches About ‘Moving Young‘

A review of “Masters Running: a guide to running and staying fit after 40”, Hal Higdon, Rodale Press ©2005.

Staying active as we age is one way to not only live longer but with higher quality.  Of the 500 respondents to a survey of runners, 93% indicated that they ran to stay fit.

In his book “Masters Running”, Hal Higdon shares advice from his life as a runner.  Lessons from his experience will help you become a better runner and decrease the inevitable effects of aging.

 

A Little Background

Running is my weakest leg of a triathlon.

I could resign myself to the fact that, according to Dr. David L. Costill, I had simply failed to “carefully select my parents”.  However, I don’t just want to participate in triathlon.  I want to compete in the sport.  For this reason, I have read several books on running and am following a run training program from “Run Less, Run Faster” by Bill Pierce et al.

However, I found the advice from Hal Higdon particularly useful when I started running around 10 years ago.  I have also followed his ideas for the times I have restarted running after an injury or extended time away from running.

 

About the Author of “Masters Running”

Hal Higdon is a competitive runner and has been since he was in college at Carleton College in Northfield, Minnesota.  He continued to run after college and competed internationally at Masters (over age 40) events.

However, despite his own accomplishments, he was struck by 91-year-old Duncan MacClean who he described as ‘moving young’ despite his age.    As Higdon wrote, cosmetic surgery and hair color can change our appearance, but unless we stay active, the first time we move, we will give away our age.  Celebrated USA Triathlete Tony Schiller made a similar comment during our conversation.

In the book, Higdon shares the results of academic research that, in the late 1970’s, documented what we now take for granted, that those who remain active, live longer on average.  The more strenuous the activity the greater the effect.  Swimming, biking, and running are among the activities that have the most impact on longevity.

near-the-finish-line-at-the-Georgia-triathlon

Sprint to the finish line at the Lake Lanier Islands Triathlon 2018. The picture was taken by Tim Nettleton for TrueSpeedPhoto.com and provided compliments of Georgia Multisports.

Starting to Run

Starting from the proof provided from studies by researchers Ralph S. Paffenberger, Jr., M.D.; Kenneth H. Cooper, M.D.; Michael L. Pollock, Ph.D.; Jack H. Wilmore, Ph.D.; and David L. Costill, Ph.D., Higdon shares ideas on how to become a runner and continue running well into the senior years.

There is no argument that our abilities and needs relative to running and other types of physical exercise change as we age.  Nevertheless, those who commit to running can be successful by:

  • starting to train,
  • training more once started,
  • training smarter, and
  • learning when to rest.

While it is best if we never get out of shape, this news may be too late for some.  We must work with what we have and start from where we are.

If you want to start running, Higdon provides a simple plan that he calls the ’30/30 Plan’.  This approach involves a mix of walking and running for 30 minutes per day for 30 days.

 

Improving the Run

Having started running, we can adopt Higdon’s ideas for improving our running ability by:

  • gradually, but consistently, increasing the intensity (speed and distance) of running
  • strength training.

Higdon makes a major case for strength training indicating that the number one goal for the book is to convince the reader to include regular strength training in our routines.  The book includes an entire chapter on how to create a personalized strength training program.

Training smarter includes cross training.  This fits the plans of a triathlete who must train in three sports.  Higdon also identifies sports that support running, such as cross-country skiing and snowshoeing, as well as complementary activities such as stretching.

“Masters Running” includes information about rest and recovery.  Proper rest and recovery helps to prevent injury while maintaining the benefits of previous smart training.

 

Order “Masters Running”

Through examples and anecdotes from his nearly lifelong experience with running, Higdon not only makes points important to becoming a better runner but also illustrates why these are important, something our inquiring minds appreciate.

 

How Do I Start Running for My First Triathlon?

Starting to Run for Triathlon Training

No matter if you are new to running or it has been some time since you ran, start slowly. Follow this advice from Kathrine Switzer, the first woman to run the Boston Marathon, for those in her 70+ year age group.

“You don’t have to completely change your clothes and get into special gear. Get the shoes on and go out in what you have on. Just move.”

Before you know it, your fitness will improve and you will be capable of completing your first triathlon.

Follow this simple advice for training for the triathlon run.

Many people who participate in a triathlon, independent of their age, come from a background of running. That was clearly not my case. I ran my first 5-k at the age of 50. The training that I had done in preparation for this race could be best described as intuition – no reading or advice from a trainer. In any case, I easily survived.

If you have been a runner for much of your life, then you can skip through this article since it is dedicated to those who have never been runners or have not been running for a number of years. However, please check back for information in the future where lessons from experienced masters runners will be shared.

PLEASE NOTE: If you are not currently running or if your doctor has not given you permission to start running, speak with your primary care physician before doing so. My wife, who has had both knees replaced, has been told by her orthopedic surgeon that she cannot run on her new knees for some time. She can, however, still participate in triathlon as part of a relay team.

If after consulting your doctor, you continue with your plan to start running, the following program, called the 30/30 Plan, has been defined by Hal Higdon, author of ‘Masters Running: a guide to running and staying fit after 40’ – click here for a review of this book:

“1. Walk out the door and go 15 minutes in one direction, turn around, return 15 minutes to where you started: 30 minutes total.

2. For the first 10 minutes of your workout, it is obligatory that you walk: No running!

3. For the last 5 minutes of your workout, it is obligatory that you walk; Again, no running!

4. During the middle 15 minutes of the workout, you are free to jog or run – as long as you do so easily and do not push yourself.

5. Here’s how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk, Jog. Walk. Jog. Walk.

6. Once comfortable jogging and walking, adopt a 30/30 pattern. Jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously every day you can complete this is one month. If you train only every other day, it will take you 2 months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you are beginning, it is better to do too little than too much.”

After 30 days you should be able to cover 1 to 2 miles by walking and jogging.

In preparing for her first triathlon at age 63, Sue Faulkner recalls “My first run was with my granddaughter alongside the canal, which was nice and flat. I could only manage 20 paces at a time before walking a short way, then running another 20 paces. It was a start.” Eight weeks later she was able to run the 2.5 km distance of the triathlon. Source: http://www.bbc.com/sport/get-inspired/28806570

It is important to not increase mileage or intensity (speed) by more than 5% per week. I have tried to do more and realized this to be true. On the other hand, in preparation for my first half marathon (13. 1 miles) last year, I learned that one can increase by small amounts each week without injury.

Before starting running, I recommend that you visit one of your local running stores (not a general purpose sports store) to review the options for shoes with people knowledgeable of the needs of runners. Most of the people working in these stores are runners. Find the correct fit (for example, I found that I needed a wide (2E) shoe width.

Brooks Adrenaline GTS15, size 13 2E

Brooks Adrenaline GTS15, size 13 2E

Also, note that you need to spend some time ‘breaking in’ these shoes, which can occur by walking or short runs. My experience is that with new shoes, the first few times that I wear them, I find an extra amount of friction between my foot and the inner sole of the shoe. This usually stops after a few miles of use.

Remember to be patient – progress consistently but modestly.

A future post will describe the importance of stretching after running and biking and a routine that I have found important for preventing injury.

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