Are you still training like you did in your 20s, going hard every session and wondering why recovery takes so much longer than it used to?

This is one of the most listened-to episodes of the Triathlon Nutrition Academy podcast, back by popular demand. I sat down with coach Joe Friel, co-founder of TrainingPeaks and author of Fast After 50, to talk about how masters triathletes can stay fit, fast and injury-free in their 40s, 50s and beyond. Joe covers the training side and my Ep 178 on key nutrients for masters triathletes covers the nutrition side, so listen to them as a pair.

WHAT YOU’LL LEARN
What actually changes in your body as you age, and the one marker that holds up surprisingly well
Why rest and recovery become your biggest performance lever after 40
The 5:2 training week Joe uses with masters athletes (plus the nine-day alternative)
Where strength and mobility fit into a busy training week, and the session you should never lift weights before
How to use heart rate variability to decide when to train hard

TIMESTAMPS

00:00 Introduction

02:00 Training as a masters triathlete

04:09 How your physiology changes after 40

09:18 Why rest and recovery matter more with age

11:21 The nine-day week vs the 5:2 training week

14:28 The tortoise, the hare and the lactate myth

19:27 Mobility and strength training for masters athletes

28:57 Why you should never lift weights before a run

30:48 Recovery weeks, testing and the off-season

35:11 Using HRV and wearables to guide training

39:00 Daily habits for longevity in the sport

42:24 Joe’s number one piece of advice

ABOUT JOE FRIEL

Joe Friel has coached endurance athletes for more than four decades. He is a co-founder of TrainingPeaks and the author of Fast After 50, a go-to resource for athletes who want to keep performing as they age. Connect with Joe

RESOURCES MENTIONED
Fast After 50 by Joe Friel
HRV4Training app
Ep 178: Key Nutrients for Masters Triathletes
Ep 179: the original release of this episode

READY TO STOP GUESSING WITH YOUR NUTRITION?

The Triathlete Fuel Kit brings together my Triathlon Nutrition Kickstart course, the Triathlete’s Kitchen recipe database and the Fuel Your Adventure recipe book, so you can get your everyday fuelling working for you, not against you. Get the Triathlete Fuel Kit

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

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The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Are you still training like you did in your 20s, going hard every session and wondering why recovery takes so much longer than it used to?
This is one of the most listened-to episodes of the Triathlon Nutrition Academy podcast, back by popular demand. I sat down with coach Joe Friel, co-founder of TrainingPeaks and author of Fast After 50, to talk about how masters triathletes can stay fit, fast and injury-free in their 40s, 50s and beyond. Joe covers the training side and my Ep 178 on key nutrients for masters triathletes covers the nutrition side, so listen to them as a pair.
WHAT YOU&rsquo;LL LEARN
<ul>
<li aria-level="1">What actually changes in your body as you age, and the one marker that holds up surprisingly well</li>
<li aria-level="1">Why rest and recovery become your biggest performance lever after 40</li>
<li aria-level="1">The 5:2 training week Joe uses with masters athletes (plus the nine-day alternative)</li>
<li aria-level="1">Where strength and mobility fit into a busy training week, and the session you should never lift weights before</li>
<li aria-level="1">How to use heart rate variability to decide when to train hard</li>
</ul>
TIMESTAMPS
00:00 Introduction
02:00 Training as a masters triathlete
04:09 How your physiology changes after 40
09:18 Why rest and recovery matter more with age
11:21 The nine-day week vs the 5:2 training week
14:28 The tortoise, the hare and the lactate myth
19:27 Mobility and strength training for masters athletes
28:57 Why you should never lift weights before a run
30:48 Recovery weeks, testing and the off-season
35:11 Using HRV and wearables to guide training
39:00 Daily habits for longevity in the sport
42:24 Joe&rsquo;s number one piece of advice
ABOUT JOE FRIEL
Joe Friel has coached endurance athletes for more than four decades. He is a co-founder of TrainingPeaks and the author of Fast After 50, a go-to resource for athletes who want to keep performing as they age. <a href="https://joefrieltraining.com/">Connect with Joe</a>
RESOURCES MENTIONED
<ul>
<li aria-level="1"><a href="https://joefrieltraining.com/book/fast-after-50/">Fast After 50 by Joe Friel</a></li>
<li aria-level="1"><a href="https://www.hrv4training.com/">HRV4Training app</a></li>
<li aria-level="1"><a href="https://www.dietitianapproved.com/178">Ep 178: Key Nutrients for Masters Triathletes</a></li>
<li aria-level="1"><a href="https://www.dietitianapproved.com/179">Ep 179: the original release of this episode</a></li>
</ul>
READY TO STOP GUESSING WITH YOUR NUTRITION?
The Triathlete Fuel Kit brings together my Triathlon Nutrition Kickstart course, the Triathlete&rsquo;s Kitchen recipe database and the Fuel Your Adventure recipe book, so you can get your everyday fuelling working for you, not against you. <a href="https://www.dietitianapproved.com/fuelkit">Get the Triathlete Fuel Kit</a>
SUPPORT THE PODCAST <a href="https://www.dietitianapproved.com/legend">HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> | <a href="https://www.instagram.com/dietitian.approved/">Instagram</a> | <a href="https://www.facebook.com/DietitianApproved">Facebook</a> | <a href="https://www.youtube.com/@dietitianapproved">YouTube</a>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.