My Posts * Senior Triathletes

Seasonal Allergies Don’t Need To Sabotage Your Triathlon Training

Terry VanderWert on March 22, 2025

springtime bud on Haas avocado tree for seasonal allergies and triathlon training

Seasonal allergies affect millions of adults in the United States, including many training for a triathlon and other multisport endurance events. While allergies may affect our triathlon training, they need not sideline us, even temporarily.

This post outlines the tools I use to continue triathlon training during the spring months when the beautiful trees are spreading their generous amounts of pollen throughout the environment.

Seasonal Allergies

While much of the country is only beginning to show the promise of another spring, those of us living in Florida have been in the midst of spring pollen – and allergy – season for over a month. Since early February, when the first signs of my seasonal allergies appeared, I have opened the weather app on my phone to look at the day’s forecast. Most days, I have scrolled to the bottom of the page for the Pollen Report. For over a month, the word to the right of it has been “High”. Some mornings, however, I need not even check the forecast, because my sinuses or eyes have already alerted me to the situation.

Those who suffer from seasonal allergies know what I am saying.

While I was splitting my time between Minnesota and Massachusetts for work, I would plan my schedule to avoid each of these two areas during the two weeks when tree pollen levels were highest. Spring came just a little earlier in Massachusetts than in Minnesota, though the worst times for pollen in each occurred during May.

During our short time living in Florida, I have seen that the spring pollen season begins earlier and continues longer than in the midwest and northeast parts of the United States. The latest forecast is for pollen levels to continue to be High into April.

Individual reactions to pollen are different. For me, the spring tree pollen is what gets me. Fortunately, tree pollen levels are forecasted to begin dropping. Also fortunate for me is that I have no noticeable problem with grass pollen present throughout the year or to allergens, like ragweed, common in the fall.

Training Through Pollen Season

Many readers might suggest medications, such as antihistamine pills or nasal sprays. However, I avoid medication, if possible. Recently, though, I began taking an over the counter (OTC) antihistamine pill to control the symptoms (runny nose, congestion) and inflammation so I can get restful sleep and recover properly.

However, I have avoided the over-the-counter antihistamine diphenhydramine. I learned a difficult lesson leading up to and during the 2016 TriZou Triathlon & Duathlon in Columbia, Missouri. While my body responds to this medication, it has some nasty side effects for me. Besides, I feel like a zombie when using even a fractional dose.

Temporarily moving to a location where the pollen count is low may be an option. As I noted above, it worked for me when shuttling between Minnesota and Massachusetts. However, this is no longer practical. So what are your and my options?

Take Your Training Indoors

On those days with the highest pollen forecast, I often substitute outdoor cycling between and beneath the pollen laden trees with riding a stationary bike or joining a spin class at a fitness center. While in Minnesota, I often rode my triathlon bike connected to a trainer inside my house. For running, I have sought the dreaded treadmill. But even that is better than heavy breathing of pollen filled air. I cannot run with a mask, another option suggested by some people.

You may find it necessary to dial back the intensity of your training to avoid compromising your immune system.

Shower After Significant Time Outdoors

Many people notice pollen season by the green or yellow dusting of their car or anything else sitting outside. When you are outside, you are also being dusted with the pollen.

Thanks to my wife, Joy, who regularly prescribes showering as treatment for a cold or flu, I now also shower within minutes of coming in from being outside for more than a few minutes. I also shower before going to bed for the night. Removing the pollen from my hair and skin is my primary goal. However, the moist air of the shower also clears my sinuses for more restful sleep.

Consume Anti-Inflammatory Foods

Allergic reaction to seasonal allergens leads to temporary and, if not treated, chronic inflammation in our body. As triathletes, we know that inflammation is a hindrance to performance and recovery.

According to HCA Houston Healthcare, “Allergic reactions cause inflammation throughout your body. This is part of your immune system’s natural defense mechanism, but if left untreated, chronic inflammation can contribute to disease and poor immune system health.”

During allergy season, consider adding foods rich in inflammation fighting chemicals, including some natural antihistamines, to your diet. Suggestions, many which I apply, are to consume:

Omega-3s, including fatty fish such as salmon,
Vitamin C, including citrus fruits, such as lemons and grapefruit; bell peppers; and leafy greens including spinach and kale,
- Joy and I enjoy this kale salad year round and especially at this time of year. I sometimes leave out the quinoa.
Quercetin, a powerful antioxidant present in onions, apples, berries, and tea,
Bromelain, an anti-inflammatory compound found in pineapple,
Spices like ginger, garlic, and turmeric include anti-inflammatory, antioxidant, and immune-boosting chemicals.

Get Plenty of Rest

I find myself napping more often than normal during this time of year.

During most of the year, I avoid midday naps. However, during allergy season, I prioritize rest to avoid my immune system being overtaxed.

What Works For You

The approach to training I have adopted this pollen season may differ from one that works for you. Yours may be better. For this reason, I want to hear what you have learned as you continue to train through allergy season.

Please share your experiences in the Comments below.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

I Think I Could Do A Triathlon – Amy Kite’s Story

Terry VanderWert on March 22, 2025

Amy Kite finished her first triathlon in Clermont Florida

Amy Kite thought she just might be able to complete a triathlon. Supported by family and new friends from a local triathlon club, Amy turned the idea into reality, finishing her first triathlon within the past month.

Journey To Amy Kite’s First Triathlon

Amy Kite’s interest in triathlon began as part of an overall journey to be more healthy and active. This trek, captured by her mantra “Movement is medicine,” started around four and a half years ago when she and her husband moved to The Villages, Florida, from Virginia.

Located in central Florida, The Villages promotes an active lifestyle for its residents. Plus, its climate makes it easy to exercise outdoors throughout the year. For these reasons, Amy soon found herself active in water aerobics, beach tennis, pickleball, and golf. She also began running three to four miles once a week.

When Amy began arriving early for a water aerobics class, she started swimming a few laps of breaststroke before class. She found that she also loved swimming.

As she thought about her enjoyment of running and swimming, she wondered if she could do a triathlon. All I have to do is add biking, she thought.

In early December last year, she shared her thoughts about triathlon with her husband, a former marathon runner. His response, confirming that she would be able to do a triathlon, was all the encouragement she needed. Remembering his racing days, that “If you don’t sign up for it, you won’t do it,” he encouraged her to register for a race,

Before race day, organizers canceled the first Sprint triathlon in Ocala, Florida that Amy had registered for. Was this a sign?

The cancellation was not a sign for her to abandon her triathlon goal. Instead, members of The Villages Triathlon Club, with whom she had swum while training for her first triathlon, encouraged her to do a triathlon in nearby Clermont. Amy registered for the AdventHealth 42nd Annual Great Clermont Triathlon, and finished this race on March 9^th of this year.

Training For Her First Triathlon

So, how did Amy train for her first triathlon?

After deciding to do a triathlon, Amy watched a few YouTube videos on triathlon training. With information in these videos, Amy built on the swimming and running she was already doing.

She realized she needed to learn the freestyle stroke for the triathlon swim. Fortunately, she met a man at the pool where she swam who had done half Ironman and Ironman triathlons. He introduced her to bilateral breathing, which is breathing on alternating sides (left and right) rather than just to one side.

Putting these together, she continued training each morning before work using the following schedule:

Swim: 1 hour three times per week.
Bike: 20 to 25 miles twice each week.
Run: 4 to 6 miles once per week.
Weight training: 30 minutes of a free weights routine two times each week. This training focused on the upper body to support swimming.

Then, in early December, 2024, Amy connected with Donna Maguire and others in The Villages Triathlon Club. Amy reviewed her schedule with several triathlon club members. They confirmed she was on the right path for a Sprint triathlon. She also swam with the triathlon club occasionally, picking up a few more pointers along the way.

Lessons From Triathlon Training and Racing

Amy described her first triathlon as “fantastic,” noting the event’s excellent organization and the volunteers’ helpful and supportive nature.

What other lessons did she learn from competing in her first triathlon?

“I don’t like a lake swim”

After swimming in the 82 to 84 °F water of the Lake Miona Recreation Center pool for her training, Amy found swimming in Lake Minneola for the triathlon unpleasant. Not only was it dark, but even with her wetsuit, the 72 °F water felt especially cold. “I don’t like cold.”

“Triathlon need not be expensive”

Preparing for her first triathlon, Amy purchased a used triathlon suit, a used wetsuit, a new pair of swimming goggles, and a new bike helmet. During the race, she rode her mom’s fifteen-year-old Marin hybrid bike (and still ended with a third-place age group finish.) She proved you don’t need to spend a lot of money to finish a triathlon.

Amy Kite used her mom's bike for her first triathlon. Triathlon does not have to be expensive. — Amy Kite with her mom’s vintage bike, with kickstand, at her first triathlon.

“My training prepared me for the triathlon”

As a “morning person” who enjoys training, Amy was consistent in executing the training schedule. Therefore, she approached her first triathlon with confidence . . . and a few doubts sprinkled in.

Before race day, Amy had set a goal of finishing the triathlon in 1 hour, 30 minutes; she beat this goal by several minutes. She also earned a third-place age group finish. Considering that she used her mom’s “vintage” hybrid bike, her results confirmed her belief in the training schedule.

While she had not trained for the swim-to-bike and bike-to-run transitions, Amy said her “transitions were smooth, thanks to the advice of Barb from The Villages Triathlon Club.”

Amy credits part of her success to the food she consumes. She eats a “low carb, carnivore diet with low to no sugar, avoiding processed foods.” This approach has helped her lose weight, and feel full of energy during training.

What’s Next For Amy Kite In Triathlon

Amy admits she has been “bitten by the [triathlon] bug.” She has already scheduled two more races.

The first is a 1.2 mile ocean swim off Anna Maria Island, near Bradenton, Florida. This swim, more than twice the distance of the Sprint triathlon swim, will help her decide about doing longer triathlons in the future.

The other race already scheduled for 2025 is a second Sprint triathlon, the Turtleman Triathlon in Jupiter, Florida on June 21^st. Unlike Amy’s first triathlon, this one will include a swim in the Atlantic Ocean.

Amy plans to do two more Sprint triathlons in 2025, for a total of three this year. After these, she plans to re-evaluate her thought about training to compete in an Olympic distance triathlon in 2026.

To Seniors Considering Triathlon: “Do It”

According to Amy, if you are thinking about doing a triathlon, “go ahead and do it.” Like many of us, Amy had some doubts before the race. However, she focused on finishing the race, not on the unknowns.

Celebrating Amy Kite’s third-place age group finish in her first triathlon.

Questions and Comments For Amy

Are you thinking about doing your first triathlon? What questions do you have for Amy Kite about triathlon? Leave them in the Comments below and I will make sure she sees them.

National Senior Games Includes Triathlon

Terry 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.

Ask Our Coaches: Reducing Strength Imbalance

Terry VanderWert on February 19, 2025

senior triathletes coaches specializing in training for older senior masters triathletes in their 50s 60s 70s 80s

Question

About six months ago, I shifted from two-leg to single-leg curls (hamstrings) and extensions (quads) on the machines I use for strength training in my local fitness center two times per week.

I noticed that my left hamstring appeared weaker than my right. I could not complete the 15 reps with a complete curl; after 12-13 reps, I could not pull the weight through the full range of motion. Meanwhile, I was able to complete all 15 reps with the full range of motion using my right leg.

With the extensions, I had no problem completing 15 single leg reps with each leg. Both quads burn an equal amount, and provide the full range of motion.

I began to wonder if the small amount of knee pain I have after running is caused by the imbalance in the strength of my hamstrings. What do you think?

Our Coaches’ Replies

Following is the email string with the response from two coaches.

Coach Kurt Madden

Terry,

Thanks for reaching out to us and sharing this question from an athlete. As I break it down, it appears the athlete has knee pain and left hamstring is weaker than the right hamstring.

Through my career, sometimes the cause of knee pain can be difficult to pinpoint. It could be one issue or several issues. For example,

Is this issue discomfort or pain?
Where on the knee is the discomfort or pain? Is it below the knee, above the knee, medial, or lateral?
Does the athlete run in one pair of shoes or does he/she rotate them?
How often does the athlete rotate new running shoes into their running sessions, such as once every two to three months or once every six months?
What type of foot strike does the athlete have such as landing on their heel or on their mid-foot?
Is the athlete wearing a neutral shoe or stability shoe?
What type of surface does the athlete run on?
How many sessions does the athlete run each week and what type of sessions do they incorporate such as recovery, tempo, intervals?
What type of terrain does the athlete run on such as dirt, grass, asphalt, or treadmill?
Can you share any data on running dynamics such as cadence and oscillation?
With strength training, does the athlete work on not only strength, but focused on mobility and stretching too?
With strength training, does the athlete understand and implement periodization to focus on stability, mobility, strength, and power or do the same workouts in most sessions?
How much time does the athlete spend foam rolling, massage, or doing yoga?
How durable is the athlete relative to being able to handle the stress and intensity of running?
What is the height and weight of the athlete and how long have they been actively running?
Is the athlete applying ice, CBD cream, or Tiger Balm to the knee following run session?
Has the athlete had a professional chiropractor with an applied kinesiology approach review the alignment of the spine, leg length, and assess the organs that are aligned to the areas around the knee?

As you can see, there are several factors that can contribute to knee discomfort or knee pain. Additionally, through my tenure as a coach and athlete, I have learned that typically more miles of running or higher volume at Zone 2 will weaken your hamstrings.

Hopefully, the information I have shared will be helpful.

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Sign-Up Link: https://app.tridot.com/onboard/sign-up/kurtmadden

Coach Tony Washington

Like Kurt outlined, knee pain and the observation of an imbalance of left and right hamstring strength is hard to diagnose.

I’ve had athletes do single-sided exercises with adding one rep per set on the weak until the strength is more balanced. Barring other issues (structural, injury caused, scarring, etc) this has helped my folks even up their imbalance.

Yoga and other foundation regimens are great at overall mobility, stability, movement, strength, and force improvements. [I have seen] recent success with Erin Carson’s Mobility Monday on YouTube and her subscribed plans.

Hope this helps,

Tony Washington

Email: tony.washington@tridot.com

Sign-Up Link: https://app.tridot.com/onboard/sign-up/tonywashington

What Has Worked For You?

What have you found to be effective in reducing strength imbalance? Share your experience, or questions in the Comments below.

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