The benefits of regular physical activity are well documented; sustained long-term health, increased social connectedness, improved mental and physical well-being and better quality of life.

While triathlon is a fountain of youth for many, it’s important that the maturing triathlete doesn’t reapply the same training strategy year after year, decade after decade. With some adjustments to your annual plan, you can stay fit and fast well into your 60s and beyond.

We asked Victoria’s Lance Watson, LifeSport head coach, who has trained a number of Ironman, Olympic and age-group Champions over the past 30 years, to outline some of the age-associated changes to training Master athletes should consider.

Athletes in their 40s

Many athletes can replicate the threshold training they did in their mid-30s through their early 40s. The biggest change is recovery time. The good news for the long-term athlete is that muscle memory —muscle familiarity that comes from repeating a motion— does not disappear with age, so experienced athletes can be more efficient than their younger counterparts with fewer lifetime training miles. Athletes can attain previous fitness levels with less threshold work so long as they can perform consistent, strong aerobic efforts.

Recovery weeks should take place regularly, and they need to provide a really good recharge. Increased focus on body maintenance through massage and stretching can also prolong an athlete’s high performance window.

Athletes in their 50s

Athletes in their 50s need to carefully “pick their spots” in the season. They can train for high-level performance but cannot sustain the same levels of intensity or duration as younger athletes. You have to be clear on what your peak event is, and have a longer aerobic base phase followed by a shorter threshold-emphasis peaking phase.

Strength training also becomes more important after age 50. Lifting two or three times per week much of the year and doing a core strength and flexibility routine regularly is a good idea. There’s more need for recovery, and a minimum of two weeks out of every five should be dedicated recovery weeks.

Research out of Australia has shown that cycling performance declines less with age than swimming and running. (This is more pronounced at iron distance than at Olympic distance.) Good cycling fitness will help support a declining run split. If you can start the run feeling fresher, you are capable of running closer to your open run abilities.

Athletes in their 60s and Beyond

After 60, the injury risk and recovery required from frequent high-intensity training is not worth the benefit. A good guideline is one high-intensity swim, bike and run workout every two weeks coupled with frequent aerobic work emphasizing movement efficiency. Take two days off per week, and every second week should be a recovery week.

Along with aerobic conditioning, do resistance exercises that work the major muscle groups along with regular stretching. Yoga can help maintain strength, range of motion and stability.
Protecting the joints from inflammation, pain, stiffness and structural breakdown means a mature athlete has to respect the body’s pain signals. The healing process from injury at this age can be much longer.

Regardless of your age, the take-home message is: Use it or lose it!

ATHLETE FEATURES:

Triathlon BC celebrates every athlete, from the international elite athlete in search of Olympic glory to our local grass roots participant crossing the finish line.  We are reaching out to our community to gather interesting and inspiring stories to share and grow our network.  Check out some of our athlete features below:

Garth Fuller
Eleanor Paugh
Leigh Blaney
Joanne Montgomery
Evan Fagan
Carol Currie
Marie-Josee Cossette
Carolyn Hubbard
Suzanne Flannigan
Michael (Mikey) Ross
Mark Shorter
Bruce Regensberg

If you have stories that you would like share with Triathlon BC please contact us today

The Canadian Age-Group World Championship Teams consist of top performing age-group athletes and para-athletes who earn a spot at a qualification race to represent Canada on the world stage at the International Triathlon Union (ITU) World Championships. Team members have the unique opportunity to represent their country, participate in a unique team environment and celebrate their sport within the global multisport community. The age-group team is one hundred percent self-funded.

Para-triathletes compete in age-group competition according to their classification.  If they are not officially classified through the ITU process, para-triathletes can always race locally in a self-identified “Open Paratriathlon”.

The 2023 World Championship Events are:

2023 World Triathlon Grand Final, Pontevedra, Spain
Included Disciplines: Standard Distance Triathlon & Aquabike

2023 World Triathlon Sprint & Relay Championships, Hamburg, Germany
Included Disciplines: Sprint Distance & Team Relay

2023 World Triathlon Multisport Championships, Ibiza, Spain
Included Disciplines: Long Distance Triathlon, Duathlon, Aquathlon, Cross Triathlon

Athletes who go on to earn an automatic spot at a designated qualifying event must also meet Triathlon Canada’s eligibility criteria, listed below.

1. Must be a Canadian Citizen or Permanent Resident of Canada.
2. Must be a valid annual member of a Triathlon Provincial Sport Organization (i.e. Triathlon BC) PRIOR to the qualification event.
3. Must submit an Expression Of Interest (EOI) PRIOR to the start of the qualification event.

Athletes vying for Age Group World Championship spots throughout the 2020 season will be qualifying for Age Group spots for the 2021 World Championship:

• Aquathlon World Championships – Windermere Aquathlon, May 28
• Long Distance Triathlon Championships – Subaru IRONMAN 70.3 Victoria, May 29
• Sprint Distance Triathlon World Championships – Wasa Triathlon, June 11
• Standard Distance Triathlon World Championships – Wasa Triathlon, June 11
• Cross Triathlon World Championships – Whistler X Triathlon, June 12
• Aquabike World Championships – Cowichan Challenge, July 3
• Standard Distance Triathlon World Championships – Peach Classic Triathlon, July 17

Note 1:  With limited age group qualifying spots available throughout Canada, particularly western Canada, expect events to fill early.  Early registration, where available, is recommended.

Note 2:  To be eligible to secure a World Championship spot, athletes must be members of their provincial triathlon association (i.e. Triathlon BC) PRIOR to competing in the qualifying event.

Note 3:  Age-groups are categorized according to gender and 5-year age brackets (i.e. 16-19, 20-24, 25-29, etc.).  Qualifying events host one spot, per gender, per age group.

Note 4:  Under Triathlon Canada’s Expression Of Interest policy, rolldowns are permitted

For more event details, age group definitions and eligibility requirements, please check out our press release HERE

Provincial Championship, BC’s marquee events, span the racing season, visiting Vancouver Island, the Kootenays and making routine stops throughout the Okanagan Valley.  Here is a list of the 2022 Provincial Championship Events:

• BC Aquathlon Championships, Lake Windermere Aquathlon, May 28
• BC Sprint Distance Triathlon Championships, Wasa Lake Triathlon, June 11
• BC Cross Triathlon Championships,  Whistler X Triathlon, June 12
• BC Long Distance Championships, Victoria Half / Sprint / Long Distance Championships, July 17
• BC Standard Distance Triathlon Championships, Peach Classic Triathlon, July 17
• BC Junior & U23 Triathlon Championships, Kamloops Triathlon, August 22
• BC Duathlon Championships  – TBC

• 2019 BC Champions List
• 2018 BC Champions List
• 2017 BC Champions List
• 2016 Provincial Champions List
• 2015 BC Champions List
• 2014 Standard Champions List
• 2014 Duathlon Champions List
• 2014 Junior Elite Champions List
• 2014 LD Champions List
• 2014 Sprint Champions List
• 2013 BC Champions List

2019 BC Championship Photo Albums

• 2019 Cultus Lake Triathlon
• 2019 Kelowna Apple Triathlon
• 2019 Bare Bones Duathlon

2017 BC Championship Photo Albums

• 2017 Bare Bones Duathlon
• 2017 Oliver Half Triathlon
• 2017 Xterra Victoria Triathlon
• 2017 Peach Classic Triathlon