I suspect that everyone, with the possible exception of Fitzgerald’s Benjamin Button, is interested or at least curious in the effects of aging. I regard myself as a somewhat dispassionate observer of the process, with a ringside seat to some of the remarkable possibilities in athletic performance. I want to explore the outer limits of what my body is capable of in triathlon, and I’ve learned that others find it both remarkable and inspiring that I am able to perform at the level I do at age 60. For example, the Kona lottery winner to whom I’ve been giving advice this year was curious about possibilities for improvement even at “advanced” age. Here’s that correspondence.
From: Tim
To: Truscott, Al M.
Subject: RE: You Are The Man!
Hi Again Al,
I have been thinking about staying with the sport, though going for shorter distances so as not to miss out on time with our son. My older brother was inspired by the whole Kona experience (he was there for the race). I think I have talked him into signing up for the Seafair tri.
I am curious to know where you were in the pack in your early 50s. Were you always near the top or did you slowly work your way up to your impressive times over the years? When I look at the times I would need to turn in to qualify for Kona, it seems daunting (though, I suppose so did just finishing when I started last April). I am grateful to have had the opportunity and feel good about my effort, but I know that actually qualifying is a far greater accomplishment than getting to race in Kona. I guess I am wondering if people can really break into that level of achievement or if it simply selects out those who are more fit than other very fit (and dedicated) athletes.
Tim
From: Truscott, Al M.
To: Tim
Subject: RE: You Are The Man!
Good question! Hadn’t thought about things that way, but like those baseball players you see interviewed on TV who remember every pitch they ever got a hit on, I remember pretty well all my times and races.
First race I ever did was a sprint, and I got 2nd place, but that first year, I was generally in the top third of the races I did. The next year, my Olympic time was around 2:28, and my half IM time was 5:34, and my first IM was 12:20 (Florida). Next year, I did 11:42 in California. Since then, my TIMES have been pretty stable, with my BEST times coming last year (2008), at age 59: Olympic of 2:20 (not including transitions), 1/2 of 5:05 (without transitions), and IM of 11:29 ( I don’t count Arizona, where I did 10:55, as that is a different, faster course than California or Coeur d’Alene).
So after my first year, I basically did not slow down, meaning, I probably improved an average of 0.5-1% per year, which is the commonly accepted slowdown rate for marathoners over age 40.
Now, did I start with better fitness than a 2:40 Olympic or 13 hour Imer? That’s a complicated question. I think I am no higher than the 75th%ile in “innate” speed for running or biking, or swimming. But when I started triathlons, I was probably in the 90th + percentile in body composition and training, mostly as a result of three things: biking across the country in 1997, which dropped about 15 pounds, or 10% from my weight; consistent bicycling after that, including commuting to work and mountain biking and week long summer bike tours, and a history as a life long swimmer, including teams in HS and college (very mediocre, compared to my competitors).
I do not know what the real limits are for any individual. But I know a number of people who have dramatically altered their body habitus and their IM times in a 5 year span, e.g., going from 11:30 to 8:30 (as a 33-38 y/o). Who knows what you, for example, might do if you had a BMI of 22, body fat of under 11%. I suspect the harder part is getting to the ideal body composition, rather than innate “talent, given the low level of “skill” required to bike or run at the speed needed to do an 11 hour Ironman (swimming is a skill based sport, but is almost meaningless for IM success, assuming the ability to not panic while one has his face in the water.) Fitness may be as much about body composition as it is about “speed”, unless you are Usain Bolt or Meb Kefligzhi.
When I first started doing Ironman, I dreamed about Kona. But a series of finishes far back of the leaders in my age group during the first 4-5 years made me almost give up and do only shorter races. This particular sport (long distance triathlon) requires an enormous “base” of miles and race experience before allowing improvement.
Once body composition and the required miles are in place, then race strategy and execution take precedence. There ARE secrets to running well off the bike; when most people hear them, they aren’t willing to believe that the rules apply to THEM. But the race always comes to he who is willing to save enough for the run, and not start running too hard at the start. It’s about who slows down the least. Which also applies to performance in the aging athlete.
The great thing about a sport like this is there are always achievable goals which can be set and met. Events to enter, times to strive for, weight to achieve. Picking a “slightly out of reach” target, and then working for six months towards it, meeting it, and moving up a notch can last a lifetime, and of course keep us on a healthier path.
For example, after meeting my targets for this year, and running a 4:03.02 marathon in an Ironman, with two stops of 50 sec each to pee, I now have a sneaky new goal: achieve the Boston Marathon qualifying time in an Ironman run. I know it is within my capability, as the time is 4:00.59. But two years ago, if you had suggested it, I would have scoffed. This is a goal which has some public cachet, as others can understand it, and is purely within my control, unlike getting to Kona, which depends on who else is in the race with me, and how they do.
As to possibilities for improvement as you near age 50 and then beyond, I think my example shows you can indeed get “faster” as you get older in a long distance, low intensity sport like triathlon.
There are a lot of 5-year goals of significant stature available to you, as well as getting to Kona. E.G, qualify for the Boston Marathon. Qualify for the USAT nationals in Olympic distance. Get to Clearwater for the 70.3 championships, or ITU world’s at that distance. All of those are well within your capabilities in less than five years, given dedication to nutrition and 7-10 hours a week of swim, bike, run.
Keep at it; your kids will love a fit father!
Al