The race was empowering, and I absolutely loved every second of it, but as I crossed the finish line, I wasn\u2019t totally satisfied. I couldn’t wait to compete again, but next time, I was determined to swim. <\/p>\n
At 59 years old, I taught myself how to swim so I could go after my goals. <\/p>\n
It was challenging, but I was so determined to swim in my next triathlon, I was going to do whatever it took. I practiced at my local YMCA about three times a week, watched videos, read books, and scrutinized other swimmer\u2019s form. <\/p>\n
Nine months later, I competed solo in another sprint triathlon. I was so proud of my perseverance and ability that I had zero intention of ever stopping, so a few months after that, I competed in my first half-Ironman (a 1.2-mile swim, 55.9-mile bike, and 13.1-mile run). <\/p>\n
Now, more than 20 years later, I\u2019ve competed in 28 sprint and Olympic distance races, 50 half-Ironmans, and 16 Ironmans. <\/p>\n
Just a few weeks ago, at 80-years-old, I also made history as the oldest woman to ever compete at the Ironman World Championship in Kona, Hawaii. <\/p>\n
It was my 11th time competing at the iconic event, and I conquered the 140.6-mile triathlon consisting of a 2.4-mile swim, 112-mile bike ride, and 26.2 mile run in 16 hours, 45 minutes, and 26 seconds to win my division.<\/p>\n
My next race is scheduled for June 2026, but I train year-round because I absolutely love the process and it makes me feel my best. <\/p>\n
Here are my top five fitness habits that keep me strong, consistent, and motivated as an 80-year-old triathlete. I train with a supportive coach.<\/p>\n
I\u2019ve been competing in triathlons for over 20 years, so I have a solid sense of the training required for success, but I still rely on a coach. I appreciate being told exactly what to do to hit my goals. My coach, Michelle Lake<\/a>, virtually programs all my workouts and provides personalized feedback on my training, performance, and technique. Not only does a coach-approved training plan take out the day-to-day guesswork, but I love having a teammate who understands my ability and potential during the offseason and race day. <\/p>\n On top of that, Michelle is also one of my biggest cheerleaders. She came to Hawaii to cheer me on at my latest Ironman, and I\u2019m so thankful to have a supportive coach as a member of my team. <\/p>\n I take recovery very seriously.<\/p>\n Given the amount and intensity of my training, proper recovery<\/a> is non-negotiable for preventing injury, especially at my age. To warm-up my muscles and lubricate my joints, I stretch for at least 20 minutes before every workout. My routine includes a variety of yoga poses and mobility exercises<\/a> that elongate my upper and lower back, shoulders, quads, hamstrings, claves, and hips. Daily stretching also allows me to identify any aches, pains, or imbalances in my flexibility, so I can proactively take the proper measures to prevent injury and feel my best.<\/p>\n I also foam roll<\/a> my legs and lower back and use a lacrosse ball to work out any knots or tension. From time to time I go to a chiropractor who practices active release technique<\/a> (ART), a hands-on therapy that relieves tension in the muscles, tendons, ligaments, fascia (connective tissues), and nerves using pressure and movement. In my eyes, recovery isn\u2019t just about taking a rest day (though that\u2019s important, too) \u2014 it\u2019s about actively giving my body the tools and attention it needs to repair and get stronger.<\/p>\n I strength train once a week.<\/p>\n I\u2019ll be honest: for much of my life, I didn\u2019t do traditional strength training<\/a>. But last year, during an Ironman in Maryland, I noticed my arms were incredibly achy. My legs felt good and my cardio was strong, but my upper body was holding me back, so I hired a personal trainer (in addition to Michelle) to help me gain strength and build muscle<\/a>. <\/p>\n Now, on top of designated triathlon training, which entails swimming, biking, and running, I lift weights with my trainer once a week. We incorporate some lower body moves, but given the amount I run and bike, I primarily focus on growing my arms using dumbbells, resistance bands, and bodyweight exercises<\/a>. After a year of consistent weightlifting, I\u2019ve noticed a huge change in my athletic performance. I\u2019m more powerful when swimming, better stabilized when biking, and more efficient when running thanks to improved posture. <\/p>\n TRY THE WH+ STRENGTH TRANSFORMATION CHALLENGE.<\/a><\/p>\n I understand the difference between pain and discomfort.<\/p>\n At 80, my body does not have the same ability as it did when I first started triathlons at 59, but that\u2019s normal and to be expected. My goal is to stay strong and injury-free<\/a> for as long as possible, so if I notice something feels \u201coff,\u201d I take a step back and evaluate. Sometimes, it\u2019s as simple as fixing my form, but other times, it\u2019s my body\u2019s way of asking for additional rest or scaling back on the intensity. <\/p>\n There is a fine line between discomfort and pain, and I always listen to my body to distinguish between the two. It\u2019s okay (and actually a good thing) to push your limits and feel uncomfortable during a tough workout and race day, but I never want to be in pain. The trick is to know your body and adapt as necessary. <\/p>\n I don\u2019t dwell on what I can\u2019t control.<\/p>\n There are a lot of unknown factors on race day, but that\u2019s just part of the beast, and in a way, it\u2019s what I sign up for. Between the weather, water conditions, and terrain, there are a slew of external components that make race day, race day, but instead of dwelling on what I can\u2019t control, I only focus on what I can. <\/p>\n
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