I've been racing triathlon since 1998, I was 21 years old, just about to graduate from college when I did my first sprint triathlon. I remember showing up to the race not knowing how to set up a transition. I watched everyone around me and copied what they did. I thought sneakers were the way to go on the bike, and of course I didn’t have a wetsuit. I was successful off the bat and was hooked. Now, entering year 28 of racing triathlon, I have been reflecting on my “why”. What keeps me still excited about the sport.
In September I raced IMNY 70.3. I had one of the best races I can remember and had a blast from start to finish (I think this aspect, happiness, plays a big role in success). Racing and coaching on Long Island for so long, I felt I knew everyone out on that course. It was like a “time travel” of my triathlon career. I had worked at Runners Edge in my 20’s, and on the run course all the guys from the store (Bob Cook, Jose Lopez and Al Goon) were on their bikes leading the top racers. Craig Gluf, also from Runners Edge, was my “3rd female” bike lead, which was something I’ll never forget. It was such a blast seeing all the athletes I coach out there racing and spectating and of course the Wildwood Warrior aid station which was the highlight of the run!
As I approach 50, I find that I'm excited just to be up there competing with young girls, and at Jones Beach I found great satisfaction in this!
My splits IMNY 70.3 2024: swim 33:52, bike 2:34:16, run 1:34:57. Total time: 4:48. I mention this not because it really matters but because I went back to my very first 70.3, Eagleman back in 2001. I was 24 years old.
My splits at Eagleman 2001: swim 33:24, bike 2:35:10, run 1:34:58. Total time: 4:48. I couldn’t believe it! The fact that I did similar spits at 47 (about to turn 48) that I did at 24 (turning 25) had me thinking about what it takes for me to hold onto my “fast’, for as long as possible.
Listen, I know I’m not “old”, there are plenty of older triathletes, including my close friend Simon 30 years my senior. At 78 he’s finding his own reasons to keep going, and I'm sure he’d love to race as a 48-year-old again, but compared to my 24-year-old self, or even my 33-year-old Pro Triathlete self, I am old. This is what keeps me motivated right now, “how long can I race as close to my former self?”
I reflected on this, and this is what I came up with:
*I recover more. Way more! For example, this year, on Sundays, the day after a long/hard brick workout, I would take OFF or just do an easy active recovery swim. I found that I was too tired to do a typical long run on a Sunday. Instead, I’d go long run or steady tempo run on Monday, after a recovery day.
*I do “stretching and mobility exercises” every day (and a dynamic warm up before my runs!). I never had to do this, but now I do. I use an app and follow their 16-20 min routine daily as well as their 5 min dynamic warm up. I truly believe it helped me to evade injury last year during a long hard season of training and racing!
*Consistent strength training. I dabbled in this as a kid but was never consistent. This is the key as we age. No excuses, we have to do it!
*I eat a lot of protein. This was something I discovered in my late 30’s after reading Dr. Stacey Sims’ book, ROAR. I was dealing with stress fractures for the first time in my life. Discovered I wasn’t eating enough protein. Changed it up, added a LOT more and never had another stress fracture again!
*I'm not hard on myself. After almost 30 years of doing this, I realize training doesn’t have to be perfect. Some days you’ll feel great and nail the workout. Other days, you may have to cut a workout short or even skip it! As a younger athlete, I’d feel bad about this. Now I know it's just part of training! Consistency is what wins in the end, not nailing every workout! I find this is the hardest concept for most triathletes to get!
*I run my easy runs EASY! This is a big one. In 2021 I did an experiment with myself, Zone 2 HR running. This changed my view on how to train, both for me and my athletes. My easy runs are super easy, I don’t really care about what pace those runs are! Hey, if Kipchoge can start his long runs at 9 min pace, I can certainly stand to slow down! I believe this has also led to me having far less injuries.
*I continue to do this sport because I really enjoy the community! Isn’t that part of why we all do it? Sure, I’ve made a career coaching triathletes, but triathlon has enriched my life in so many other ways too. First and foremost, it's the people, the community, and that’s what I lovee so much about racing our hometown races.
Sometimes I picture myself dangling off a cliff, as if I'm trying to hold on as long as possible, before I really start to slow down. And when that happens, I'm sure I’ll shift my focus. I’d reflect on your “why”, what keeps you going, why you do the sport. I truly believe this gives direction and purpose to your training and racing, and in anything you are doing!