Triathlon TNBcoaching.com

We all need bone health
If you’re interested in health longevity, engaging in regular endurance exercise is just about the best tool in the box. Numerous studies have demonstrated that compared to their sedentary peers, endurance athletes who undertake rigorous training can expect to enjoy several health benefits, all leading to improved functional age. These include:
1. Enhanced insulin sensitivity;
2. Reduced blood pressure;
3. Improved blood cholesterol profile;
4. Reduced body fat;
5. Reduced risk of coronary heart disease (as the result of 1-4);
6. Better quality of life as we mature;
7. Improved mental health.
Despite all these numerous health benefits however, there’s one aspect of health that is not necessarily improved by endurance exercise and could be worsened by it – and that is bone health. If insufficient bone mass has been developed during early adulthood, for whatever reason, and then excessive bone mass loss occurs later in life, due to menopause for example, the mineral structure of the bone becomes progressively more porous and can lead to osteoporosis (or porous bones!). I’ve posted previously about the benefits of strength workouts to support better bone health and muscle mass as we mature, which is vital!

Research and subsequent clinical application have established blood tests are valuable for assessing athlete bone health by measuring markers like Vitamin D, calcium, parathyroid hormone, and markers of bone turnover (e.g., P1NP, CTX-1). While not directly imaging bone structure (which are expensive), these tests, if undertaken regularly, reveal nutritional deficiencies, turnover imbalances, and systemic factors that indicate increased stress fracture risk and poor bone density. The first thing to say is that while regular blood testing can yield some very useful information about bone metabolism, it is no substitute for a specific bone DXA scan.
All endurance athletes (and their coaches) should remember the golden rule: if you are an endurance athlete in a chronic calorie deficit and short of bone-building nutrients such as calcium, magnesium and vitamin D, no amount of impact loading or strength workouts will arrest the decline in bone density. Seeking professional medical and/or nutritional support, including regular blood testing, to support long term bone health is a viable option.

If it’s not on Strava it’s not counted

The ‘sweet spot’ in your training program for endurance improvement, enjoyment, and longevity in your sport means enough volume, but not too much, too soon. Going fast but not too fast too often or when you should be training slower (the slow stuff builds speed in differing ways). In a well-structured, and written, periodised training program, to enhance endurance performance and longevity, this is referred to as overreaching. When you will be fatigued but when working out, with adequate rest and nutrition, improves fitness, but before the onset of overtraining, which leads to illness or injury.

Far too many endurance athletes I encounter don’t consider some everyday factors, not thought as physical stressors by them, and which don’t appear on Strava (or their training plan), however which can lead to overtraining. Some of these include sleep disruption over several days, a physically demanding or stressful job, extensive or overly long air travel, minor illness (e.g. head cold), that ‘extra’ activity (e.g., long hilly walks, Boot Camp, F45, etc.,) or even the intensity of racing too frequently.

It’s a simple* formula: Optimal Physical Stressors + Rest + Nutrition = Improved Performance, longevity and Enjoyment

*Yes, fair point it’s not always that simple however we do tend to make things too complex and forget the final factor of ‘enjoyment’.

Knowledge into practice. Your heart rate is a great guide during training however it can also provide excellent markers of fitness outside of training too. Measuring your resting heart rate (RHR), same day each week, before you get out of bed, and recording the outcome to assess trends over time, will provide you an indicator of potential overtraining or illness onset – if RHR varies by over 5-beats from one week to next, re-measure for the next couple of days, and if you feel overly fatigued have some time-off or amend a high intensity workout to shorter recovery session. Also, measuring your heart rate immediately post a high intensity interval session or workout to see how long it takes to drop back to pre-exercise HR, is a good indicator of fitness improvement (short time to drop back to or close to, the better).

All Australian and New Zealanders.

Become involved in a short questionnaire research study about how endurance athletes in Australia and Aotearoa New Zealand use sports foods, why they choose certain foods, and what they know about food processing. The perspectives of performance staff who support endurance athletes such as sports dietitians/nutritionists, coaches and exercise physiologists will also be explored to gain a broader understanding of how food choices are made and supported in endurance sports.
For full details follow the link:

Qualtrics Survey | Qualtrics Experience Management The most powerful, simple and trusted way to gather experience data. Start your journey to experience management and try a free account today.

: Mature cyclists moving forward
For triathletes over 50, successful cycling training relies on prioritising recovery, maintaining consistency over higher volume, and incorporating strength training to combat muscle loss. Focus on quality, high-intensity interval sessions rather than excessive, long, slow rides. Key strategies include lifting weights 2-3 times per week, maintaining adequate protein [and carb] intake, and possibly using a 9-day training cycle (hard-easy-easy) to manage fatigue and improve recovery. While physiological changes like declining VO2 max and muscle mass are natural, they can be mitigated with specific strategies.
Checkout Facebook: Triathlon-Tri-ing Over 50.

Key Cycling Training Tips for 50+ Triathletes:
✅ Prioritise Recovery & Rest: As we age, muscles take longer to repair. Schedule at least one full day of rest each week, or more if fatigued.
✅ Quality Over Quantity: Reduce total weekly swim/bike/run/strength training hours compared to younger years (Example: favouring 8-10 hour weeks with focused smarter intensity workouts rather than 12-16 hours with lots of distance.
✅ Strength Training is Mandatory: To combat sarcopenia (muscle loss), lift heavy weights 2–3 times a week (particularly during off-season), focusing on major muscle groups, core, and mobility. Lifting heavy with exercises like squats, deadlift, and leg extension.
✅ Build Aerobic Base: Focus on consistent, lower-intensity Zone 2 (easy pace) training for long-term endurance, especially during base training phases, but
✅ Maintain Intensity: Include high-intensity interval training (HIIT) to maintain fast-twitch muscle fibers, hill repeats to support specific ride leg strength and cardiovascular power. Dosed correctly to combat the natural decline in VO2 max, include one high-intensity interval session per week on the bike. Focus on short, sharp efforts (e.g., such as 30s or 1-minute fast, same as easy intervals) followed by full recovery.
✅ Use a 9-Day Week: Utilise a training structure of 1 high intensity day followed by 2 easy days (or rest one and easy one) to ensure proper recovery. This can work-in with your other training for triathlon too, which provides more recovery days across a month.
✅ Fuel Wisely: Increase protein intake (1.6 to 2.0g/kg of body weight) to support muscle recovery and consume adequate carbohydrates during longer workouts.
✅ Refine Bike Fit: Regularly update your bike fit, as flexibility changes with age, to prevent injury and maximise comfort. You may also want to consider using a shorter crank length.
By focusing on these principles, athletes over 50 can maintain, or even improve, their cycling speed and endurance while minimising injury risk as they age gracefully. 🏊🚴🏃🏋🤗

Training for fat adaption.
I recently came across “fat adaption” being used, in the Comments, in response to a triathlete’s Facebook question about improving their fatigue levels during the backend of an Ironman race. Fat adaptation is the metabolic shift toward burning more fat for fuel during low intensity exercise (Zone 1 or 2) and often, in the past, associated with ketogenic diets. Although not ‘old news’, it is well and truly no longer viewed as a necessary, one-size-fits-all magic bullet for endurance performance. While the science has matured to show it can be useful for some athletes with specific goals, where the athlete trains their bodies to burn more fat at low intensities while still using carbohydrates for high-intensity efforts, its popularity has shifted from a mainstream recommendation to a highly individualised tool.

Key Takeaways on Fat Adaptation:
• The Shift: Modern approaches favour "training low" (i.e. fasted sessions or low-carb fueling during easy rides/runs over short periods outside pre-competition and competition phases of training rather than constant low-carb dieting (i.e. Ketogenetic), which can impair high-intensity performance and has health and recovery risks.
• Performance Impact: Studies show mixed results; while it increases fat oxidation rates, it doesn't necessarily improve overall performance for everyone compared to high-carb strategies. Carbohydrates are far easily converted to higher intensity training or race-day fuel by the body.
• Best For: Essentially, it is no longer seen as a magic bullet for speed or performance, as it was a decade ago, and more as a potential training tool for some athletes, to improve fat metabolism during off-season low-intensity training sessions.
• Trade-off: Fat has the potential to provide a lot of energy, but glucose can produce energy faster and with less oxygen cost, and Zone 3 and above sessions and race-day efforts which depend significantly on carbohydrates. That’s why low-carb availability can feel sluggish or tougher in harder or longer training sessions.

A multitude of health and sports research and practical recreational and professional endurance athletes’ experience, continue to highlight consumption of adequate amounts of carbohydrates is the most appropriate bioavailable training, race-day and recovery fuel source!

Things to ponder!
☑ Race for time
☑ Sprint for speed
☑ Train for longevity
☑ Live for purpose + enjoyment

Time for something different? Sometimes but not always!
Everything in your [written] training program has a purpose (or at least should), coupled with balance and moderation in all things promotes health and fitness longevity (or should!).
Just because you’ve had some PB’s during the season doesn’t mean adding extra races or rolling straight into off-season training and racing or stepping up multiple distances next season! Rest and recovery with your besties or significant others is important, at any stage. Helps recharge both your physical and mental batteries! Also helps on the last two ‘things to ponder’.🏊🚴🏃🏋️‍♀️

Uber eats: Practical nutritional basics for better performance
☑ Pre workout. A pre-workout snack isn’t a cup of coffee and out the door for your long run or ride! What and when you eat, for better performance are based in science, your body doesn’t respond the same as a car with a half full tank of fuel, your body ‘tank’ needs to be topped up with small amounts regularly – your hydration and nutrition mantra should be – Little, Small (amounts), Often.
A pre-workout light snack could be a gel, chews, ripe banana, half a sports-bar, slice of bread with jam, or 30g muesli bar, around half hour pre-workout can usually be tolerated (I can tolerate 5-minutes for a long run and assumes morning pre-breakfast exercise).
However, what’s consumed has an individualistic element and greatly depends on how your stomach tolerates glucose in the form of solids and liquids (i.e., carbohydrates converted, to glucose, which will be your high-performance replenishment ‘energy’ source). Although the science is deep and well-grounded in favour of glucose being your best performance energy fuel source, trial, and error in the ‘type’ during your long workouts is imperative for better race performance, as weather, exercise duration and intensity also play key roles in amounts required and gut tolerance. Your pre-workout snack would also form the basis of your pre-race snack or meal too, however, would differ in timing and quantity.

☑ During workout or races. For long workouts (i.e., over an hour and assumes a pre-snack) consume a gel (or chew, etc.), approx. 30g carbs, every half hour with water (duration is better to use than distance covered!). This provides the recommended science based 70gms of carbs consumed per hour (or 1 to 1.2 grams carbs for every kilogram body weight). Shouldn’t be lower than 60g however can be up to 90 to 100g* for high intensity and/or longer duration training and/or racing if your gut tolerates (higher levels must be tolerated during training). For hydration, either preferred sport drink (for workouts over an hour) and water every 15 minutes. Those that can’t stomach solids as much such as gels, chews, sports-bars, banana, white bread and jam, etc., then you need to supplement using a sports drink to ensure you’re refuelling. Be warned, don’t confuse an electrolyte sports drink with a carb-based sports drink, check the ingredient label on the container to ensure you’re drinking carbs, and preferably a 2:1 ratio of maltodextrin and fructose-based carbs. I recently saw in an online Triathlon Magazine, the heading “How I trained to race on 140g carbs per hour”, focusing on a particular male professional. Us mere mortals simply don’t need this even at full distance racing, as our stomachs wouldn’t be able to tolerate such quantities.

👏Knowledge into practice: Try different energy produces in training and use those you ‘enjoy’ consuming or most tolerated as it’s more likely to be consumed during races! If you are forgetful then set the timer on your watch to go off every 15 minutes, during training, as first 15 min is water, then 30m gel and water, 45m is water, 60m gel and water, and if you’re out for a lengthy ride, after 60m you could start supplementing sports drink too between gels. Over time it will be automatic! Lastly, be aware that as we ‘mature’ our gut and body may react differently to the carbs consumed so minor adjustments may be needed in type of carbs. Be aware also, your thirst receptors diminish as you age, so don’t forget to drink even if you don’t feel thirsty.

☑ Post workout. Kick start your body recovery and refuelling processes, by consuming a combination of ‘quality’ carbohydrate-protein rich foods or beverage within 30 to 60 minutes after any race, high intensity, or a long endurance session. You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle. Some examples would be 150 to 300 calories of low-fat (flavoured) milk, a recovery-sports drink (more expensive!), flavoured yogurt, or a peanut paste sandwich. After long-endurance or high intensity sessions, you should increase your protein intake too. My go to, post Sunday long ride, run brick is a berry, coconut milk, banana, zucchini, and WPI Protein powder smoothy (Yum!). After this initial injection of carb-protein you can follow up with an enjoyable meal that’s well-coloured with vegetables, quality protein, and good fats to round out your recovery refuelling. You don’t, however, need to overindulge just because you’ve been training!

*❗️Caution: Experienced ultra endurance athletes can consume higher carbs per hour, from 90-110g, on the bike, however you need to work your way up, testing gut tolerance to incrementally higher levels of carbs in your training, well before race day.

Starting on your tri-journey!?
For new triathletes, search out local tri clubs or squads, start with shorter races, prioritise practice (especially transitions and "brick" workouts), master your nutrition and hydration during training (don't try anything new race day!), get comfortable with open water swimming, use a tri-suit, and most importantly, focus on having fun, learning and soaking in the experience, not just results. 🏊🚴🏃
👏Training and gear basics
• Search out local clubs or squads: This is the best tip for beginners! It can be daunting when new but surrounding yourself with other athletes helps you learn the basics, most clubs have some coaching, and you have immediate training buddies.
• Use the bike you have: There’s no need to race out and buy an expensive triathlon bike for your first season.
• Race short: Sign up for a Sprint or Super Sprint distance first; longer distances can come later.
• Practice transitions (T1 & T2): This is crucial! Set up your area, practice moving from swim to bike, then bike to run, until it's smooth. Use elastic laces or have shoes clipped to pedals to save time.
• Do "Brick" workouts: Run immediately after biking to get used to that heavy leg feeling.
• Open Water Swim: Get comfortable swimming in open water before race day; it's very different from a pool. For safety never swim alone in OWS.
• Get a tri-suit: Wear one suit for all three sports to save time and hassle.
• Test gear: Don't use any new gear or nutrition on race day; test it all in training.
• Lubricate: Use anti-chafing l**e on potential rub spots (neck, armpits, etc.) on race day (particularly in salt water).
👏Nutrition & Hydration
• Practice fuelling: Experiment with gels, drinks, and solids during long training sessions to see what works.
• Sip and snack: Aim for consistent calories and electrolytes (electrolytes are key!) throughout the race on the bike and run.
• Train your stomach: Dilute gels in a water bottle for easier sipping and practice this routine.
• Race morning meal: Eat familiar foods (oatmeal, banana, bread and peanut paste) 2-3 hours before the start.
• Hydrate smart: Drink enough but avoid over-hydration; listen to your body.
👏Race Day
• Know the race rules and course: Study the organisers athlete guide, map for turns, hills, and aid station locations, etc. before race day.
• Arrive early: Give yourself plenty of time for parking, setup, check-in, bike rack, toilet and settle nerves.
• Organise gear: Lay everything out clearly and pack by discipline (swim bag, bike bag).
• Stay calm: If you’re not a great swimmer, don’t worry, start towards the back, take a few deep breaths and start off when you’re ready.
• Focus on fun: Enjoy the atmosphere and the amazing accomplishment of finishing. 🤗

Smarter fueling = Faster You

Nutrition is often called (by me!) the fourth discipline in triathlon. Let’s skip the fasting, “cleanses”, “Detox”, KETO, or having coffee instead of real food for breakfast or we just head out the door to train with nothing to eat.
A simple strategy for boosting our nutrition, while keeping us full longer, is to include every macronutrient, e.g., carbohydrate, fat, and protein, in every snack or meal we consume. Balancing macros across everything you eat sounds difficult or boring but it’s incredibly easy and adds much needed variety to your diet once you start. Remember as we mature us endurance athletes need more protein too!
Here are a few quick examples:
☑ Instead of sit-down breakfast of quick oats with water for breakfast, have rolled oatmeal with milk topped with some plain yoghurt (or cottage cheese), nuts, and some red berries (Yum!).
☑ As a summer option, use the same as above but make the night before, and stir in grated apple – next morning Bircher muesli (extra yum!).
☑ Rather than the out-the-door coffee for a run, try an apple or banana for a snack, and spoon on a little peanut paste too.
☑ Great option for on-the-go snack is plain yogurt (Greek the full fat version) gives us a great balance of all three macros plus bonus of gut health (If you prefer added fruit versions check there's not also added cane sugar too).
☑ Lunchbox of added nuts and seeds, olive oil, vinegar, and leftover chicken (or small can of tuna) to a mixed green salad with cold pasta, adds protein, fat, and stacks of flavour.
☑ Try focusing on real or whole foods (e.g., those that are not refined, processed, or had added manufactured ingredients).

This simple approach improves satiety (how full you feel) and better calorie density in everything you eat. You’ll graze less on high-processed, high sugary and/or saturated fat snacks and meals, get more enjoyment from your meals, and end up feeling fuller throughout the day.

Changing your eating habits can be difficult, as sweet, salty, and processed ‘treats’ are addictive, however this one tweak to how you eat can provide you more satisfaction, healthier nutrition outcomes, faster recovery, simpler weight management, and none of that pesky calorie deficiency. A bonus is that the whole family can enjoy a better eating lifestyle with you!

Practical tips. If you have smarter snacks and meals handy, with some water, then you’re more likely to eat for flavour, enjoyment, and performance. All things in moderation should be your motto, and those sweet, salty, fatty, and highly processed items can be a sometimes thing, but don't refer to them as 'rewarding' yourself with a 'treat' - that simply reinforces their addictive nature.
🏊🚴🏃🏋