Triathlon Info Archives * Senior Triathletes

Review – Train to Tri: Your First Triathlon

Terry VanderWert on September 5, 2025

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.

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 tips. I 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.

Related post: How to Choose Your Next Triathlon

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.

Let us know what you think of Train To Tri

Share your experience with this book in the Comments below.

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This post was originally published on January 21, 2018. It was updated on September 5, 2025.

Featured in Triathlete Magazine: Our 50-State Triathlon Odyssey

Terry L. VanderWert on August 22, 2025

lead picture for August 22, 2025 article in Triathlete magazine

👉 Read the full article on Triathlete magazine

Joy and I are honored to share that our 12-year adventure to complete a triathlon in every U.S. state has been featured in Triathlete magazine.

The article, “One Couple’s Love of Adventure and a 50-State Triathlon Odyssey,” highlights how a simple idea after my first triathlon in 2011 grew into a journey that took us across the country. Along the way, we discovered new places, built lasting friendships, and deepened our marriage partnership through triathlon and travel.

Themes from Our Adventure Reported in the Article

Some of the storylines you’ll find in the article include:

The surprises we found at each race, such as with flat tires or whitewater river kayaking instead of swimming, which broke my own “no firsts on race day” rule.
Joy’s role not only as travel planner and cheerleader, but also as a volunteer at many of the races.
How the triathlon community became family to us, offering encouragement at every stage of the journey.

👉 Read the full article on Triathlete magazine

Want the Whole Story?

If this story resonates with you and you’d like to learn more of the behind-the-scenes details—about the people we met, the places we explored, and the challenges and triumphs along the way—I’ve written about it in my memoir, Triathlon Adventures Across America: Swimming, Biking, Running, and Making Memories Together.

📖 Learn more about the book here.

Triathlon Adventures Across America by Terry VanderWert

Find Your Next Adventure

A special thanks to Sarah Gordon for her work in writing the Triathlete Magazine article. We’re grateful for the opportunity to share our journey with a wider audience. We also hope it inspires you to keep seeking new adventures—whatever stage of life you’re in.

National Senior Games Includes Triathlon

Terry L. VanderWert on February 21, 2025

I first became acquainted with the Senior Games through Jeanne Minder, whose triathlon story first appeared here on September 6, 2018. Jeanne was the gold medalist in triathlon at the 2015 National Senior Games held in Minneapolis-St. Paul, Minnesota. According to the NSGA website, her time that year is the 7^th best overall in the Women’s 60-64 age group.

Then, in 2023, I spoke with Joe Simonetta, whose first triathlon was at that year’s National Senior Games in Pittsburgh, Pennsylvania. Also, at least once a year, I read in The Villages Daily Sun about residents of The Villages, Florida who compete in Florida’s Senior Games.

I decided that it was time for me to complete the picture of State and National Senior Games in the United States and Canada. This post is the result.

History of the Senior Games

The first Senior Games’ event, called the Senior Olympics, was held in Los Angeles, California, in 1969. Soon, the new movement spread to other states as the benefits of promoting healthy lifestyles through education, fitness, and sport became recognized.

Then in 1985, the National Senior Games Association (NSGA) was formed to recognize the need for organized athletic events to celebrate active aging of older adults. Their mission was: “Promoting the benefits of competitive sports, physical fitness and active aging to adults ages 50+.” The first National Senior Games was held in 1987 in St. Louis, Missouri.

Jeanne-Minder-Minnesota-Senior-Sports-Hall-of-Fame-Award — Jeanne Minder was the 2015 Gold Medalist in the Women’s 60-64 Age Group Triathlon. She was later inducted into the Minnesota Senior Sports Association Hall of Fame.

Senior Games in the United States and Canada Include Triathlon

Today, Senior Games are held each year in most states of the United States and provinces of Canada. These competitions include a wide range of individual and team sports from Archery to Volleyball, including Triathlon. Individual sports that may also be of interest to triathletes and other multisport endurance athletes aged 50 and over include swimming, cycling, and running. However, not all states include all sports or triathlon in their schedule. The table below includes websites for the many State Senior Games where you can see the list of activities and their schedules.

The NSGA also hosts the biennial National Senior Games, held in odd-numbered years. This world-class competition celebrates the athletic accomplishments of older adults and inspires people of all ages to be active.

The National Games brings together over 11,000 participants ages 50 to over 100 years, to compete in over 25 sports. These sports include individual triathlon and the triathlon relay. Athletes who wish to take part in the National Senior Games must qualify for them in the year before the Games.

To qualify for the National Senior Games, athletes must meet the following criteria:

Age: Be at least 50 years old by December 31st of the year prior to the National Senior Games.
Qualify to participate in the National Senior Games during the year prior to the National Games. This means that those who will compete in the 2025 National Senior Games qualified for these in 2024.

Qualification Criteria Vary by Sport

Standards for qualifying for the various sports is where things become, or at least appear to become, complicated. To uncomplicate this matter, NSGA publishes an extensive Rulebook. Anyone thinking of competing in the National Senior Games should review the NSGA Rulebook.

In the Rulebook, you will find that NSGA publishes minimum performance standards for many sports, such as archery, golf, swimming, and track and field events. These standards typically define a certain score, time, or distance by gender and age group at their state’s Senior Games required to qualify for the National Senior Games. For other sports, such as tennis and volleyball, finishers qualify for the National Senior Games by achieving a certain place among all competitors within their state’s Senior Games.

According to Elizabeth, a representative of NSGA with whom I spoke, page 78 of the Rulebook contains rules for qualifying for the National Senior Games individual triathlon. Triathlon is among a few sports defined as “limited” events. According to the NSGA, a “limited” event is one in which an athlete can qualify in ways other than by participating in a Qualifying State Senior Games. For the individual triathlon there are two ways to qualify for the National Senior Games in the individual triathlon:

Participate and finish in the individual triathlon of a State Senior Games, or
Finish a qualifying triathlon of equal or longer distance than that of the National Senior Games triathlon. The athlete must then complete and submit a Limited Event Verification Form for the related National Games.

Note that the triathlon relay is “open”, meaning it requires no qualification.

Triathlon and Other Multisport Endurance Events at State and National Senior Games in 2025

The National Senior Games will take place on July 24 through August 4 in Des Moines, Iowa. The individual triathlon and triathlon relay are scheduled for August 1^st. You may still have time to compete in the triathlon at the 2025 National Senior Games.

How? If you finished a Sprint or longer distance triathlon in 2024, submit a completed “2025 Limited Event Verification Form” before March 15, 2025.

Other opportunities for 2025 are to compete in one of the many state Senior Games. In preparing this post, I emailed each USA state and Canadian provincial contact on the NSGA website. I asked them for information on their plans for triathlon and other multisport endurance events in 2025. Several, but not all, contacts replied with information. Along with the state’s Senior Games website address, I have included this information in the table below. I will continue to update the table as new information arrives so check back periodically.

2025 Senior Games Schedule

Qualifying for the 2027 National Senior Games Triathlon

You may be too late to qualify for the individual triathlon for the 2025 National Senior Games. However, you can still register for the triathlon relay.

You can also begin planning to compete in the 2027 National Senior Games in Tulsa, Oklahoma. You can do this by competing in either a state qualifying triathlon or another triathlon of a qualifying distance in 2026. These triathlons need NOT be USA Triathlon-sanctioned races.

Organizers of some state triathlons say they will submit your times to NSGA for a modest fee. However, I recommend using the NSGA’s Limited Event Verification Form and following through directly with NSGA.

Comments

Do you have questions about either State or National Senior Games? Or do you have an experience with these to share?

Please let us know in the comments below.

What Does The Bible Say About Triathlon?

Terry L. VanderWert on November 26, 2024

The Bible does not include the word “triathlon”. However, it mentions many aspects of the sport as a metaphor for life.

Introduction

Over the past decade and a half, I have trained for and competed in triathlons across the United States. I have also heard and read the stories of many senior triathletes and multisport athletes. From these, I have come to appreciate the benefits of multisport endurance training and racing, particularly in developing physical endurance and mental toughness.

In an earlier post, Four Symptoms of Impatience In Triathlon Training, I highlighted the benefits of patience in triathlon training. Not surprising, the wisdom of patience is prominent in the Bible. I highlighted some of the Bible’s statements in that post.

I have also seen the Bible’s many references to training, racing, and endurance sports. To me, the Bible continues to provide the best explanation of humanity and of life and its purpose.

Millions of people apparently agree. According to Guinness World Records, more Bibles have been sold worldwide than any other book, an estimated five billion copies. And, that doesn’t count the many downloaded electronic versions, like the free YouVersion Bible App.

While finishing this post, I received an email with a link to a Wall Street Journal article titled “Sales of Bibles Are Booming, Fueled by First-Time Buyers and New Versions“. The December 1, 2024 article cites a 22% increase in Bible sales during the past year.

In this post, I share some of the Bible’s references to endurance sports training and racing. Hopefully, you will be inspired to look into these more on your own or with family and friends.

For reference, all Bible verses are from the New Living Translation (NLT).

Running

“So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.” 1 Corinthians 9:26-27 (NLT)

The Apostle Paul, author of this passage, told his readers about his focus on telling others about God’s plan through Jesus, describing it as training with a purpose. Whether training for a race or competing in that race, most of us swim, bike, and run with a plan, a purpose. Otherwise, why bother? There are other ways to spend our time and money. The same is true in life. Be serious about what you commit yourself to.

Swimming, But Not Cycling

“as a swimmer pushes down water with his hands.” Isaiah 25:11 (NLT)

In this verse, the author, the prophet Isaiah, uses the analogy of a swim stroke to describe God stretching forth His arms to provide justice for His people.

Endurance Training

“If racing against mere men makes you tired, how will you race against horses? If you stumble and fall on open ground, what will you do in the thickets near the Jordan?” Jeremiah 12:5 (NLT)

This passage speaks of being prepared for difficulty. Life comes with difficulty, even if only seldom. Racing may also come with difficulty in the form of inclement weather, high or low temperature, or poor water or road conditions. It’s best to be prepared for these if you aspire to be a serious competitor.

“Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.” James 1:2-4 (NLT)

In these verses, James, the half-brother of Jesus, describes the value of difficulties in making us stronger. Isn’t this the idea behind progressive overload in triathlon training?

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance.” Romans 5:3 (NLT)

Here, the apostle Paul tells those in the Church to look at problems and trials as opportunities to develop endurance. Sound familiar? That’s the reason coaches advise us to not just train in pleasant weather, but also in conditions we might experience on race day.

Racing and Competing

“All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize.” 1 Corinthians 9:25 (NLT)

It is within our nature to compete. While there is such a thing as unhealthy competition, healthy competition in sports reminds us of the value of setting a goal for our life, then remaining committed to it. My counsel is that you choose the right goal(s).

“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” 1 Corinthians 9:24 (NLT)

The apostle Paul, author of this letter to the church in Corinth, Greece, used an analogy of endurance racing for the Christian life. He knew that those who read his letter, or heard it read, would relate to this picture because of the popularity of the Isthmian Games in Corinth. He encouraged hearers to train for and compete to win in their spiritual life, with the same focus as athletes competing in the Games did.

“And athletes cannot win the prize unless they follow the rules.” 2 Timothy 2:5 (NLT)

Anyone racing in triathlon for a while has read accounts of or witnessed athletes attempting to cut corners or violate rules. One of the most common is drafting on the bike in non-drafting competitions. As in triathlon, we will never rightfully earn a reward in life while trying to cut corners or make up our own rules.

“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.” Hebrews 12:1 (NLT)

Seldom, if ever, does one enter a triathlon or other endurance race wearing extra weights. So too, the Bible teaches us to shed the unnecessary weights or burdens that slow us down or hinder us from producing our best in the race called life.

Here’s What The Bible Says About Triathlon

The Bible uses many metaphors for life based on endurance sports training and competition. It also seems to add credence to the adage that “life is a marathon, not a sprint.” Make yours a negative-split, stronger in the second half than your first half.

I hope you will consider the Bible’s portrayal of life and the world around us. I also hope you consider the teachings of Jesus and what the Bible has to say about Him. He is far more than an outstanding teacher.

“I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.” Philippians 3:14 (NLT)

Screenshot of 1 Corinthians 9:24-27 from the YouVersion Bible app

Share Your Thoughts

Please leave your comments and questions in the Comments below.

Category: Triathlon Info