During our cruise it was my intent to continue my triathlon training throughout the voyage. This is what I learned about triathlon training on a cruise ship. Despite crowded and irregular facilities, unfamiliar equipment, and rough seas, you can successfully conduct triathlon training on a cruise ship. Granted it may not result in your best effort, but you can complete the training you need.

To start – Running. This is probably the easiest of the three disciplines to train for on a cruise. There are basically three options available on most cruises:

1. Treadmills: most cruise ships are equipped with a ample quantity of treadmills. That said, they may not all be operational at one time and during peak times you may find most if not all are in use. It is best to get to the gym early or you will have to exercise your patience!
2. Designated running/walking decks.  Most large cruise ships have a deck or course designated for running/walking. Our ship even had signs stating how many laps equaled a mile. This can meet your running requirements. However, you may have to contend with several obstacles:
   a. Instability while running on a moving ship. Particularly in rough seas.
   b. Wet and slippery decks.
   c. Walkers, casual strollers, and deck hands during certain times of the day.
   d. Deck closures when the tenders are in use or during debarkations.
3. Running ashore while the ship is in port. Although doable there can be a lot of unknown concerns in doing so. Traffic and personal safety being among the biggest concerns. It is very much destination dependent.

I also noted that my Garmin Forerunner 935 did not function well on a moving ship. Apparently, it tracked the movement of the ship rather than me.

I have little doubt that whether running on the deck or on a treadmill, the best time to run on the ship was while it was in port and not moving.

Next – Swimming. Although there are usually several pools on most cruise ships, only one or two may be suitable for lap swimming. There were two pools on our cruise ship that were 11 meters (12 yards) long. Not ideal, but I made it work! If you are wearing your GPS watch, make sure you adjust the pool distance on your swim settings. Although, I did not do any open water swimming this could have been an option in ports like Puerto Vallarta and Cabo San Lucas, Mexico.

Tips for swimming on a ship:

1. Plan your swims when the pools are less crowded i.e., early morning, late evening, cloudy or cooler days. Note most ship’s pools are heated.
2. Although there are a few, most people using the pools are not serious swimmers apparently unfamiliar with the common courtesies related to swimming. It is likely you will have to exercise a high level of patience while swimming.
3. Cruise ship pools are no different than most public pools. They are highly chlorinated. Goggles are recommended.

Next, Bike training: There are not a whole lot of options for this. Unlike the tread mills there appears to be a limited number of stationary bikes. Most are recumbent bikes or spin style cycles. Some cruises ships may have spin classes. These may be offered for an additional fee. There may also be opportunities to rent standard bikes while in port.

This is the very basic training equipment/clothing I recommend taking with you on your cruise:

1-2 running shirts

1-2 pair of running shorts

2-3 pairs of running/biking socks

1 pair of running shoes

1 swimming suit for lap swimming

1 pair of goggles

Water bottle

Optional – 1 pair biking shorts

Optional – swim cap

As stated earlier, if it is your intent to continue your triathlon training while on an ocean cruise it can be done to an acceptable level with some planning, flexibility, and patience. So, train on, have fun and don’t forget to enjoy your cruise!

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I needed a plan! My plan would be simple although maybe a bit naïve. I would first look for a triathlon early in the summer that would meet the minimum NSG requirements. Next, I would search the internet for a free training plan for beginners. My intent would be to just complete the race and qualify for the National Senior Games. Once done, I would train hard for NSG Triathlon.

I found a race!

The Fairmont, MN Sprint Triathlon on 20 June 2020 seemed to be the perfect fit for me. The race distances were the same as the NSG Triathlon. They said it was a beginner friendly event and it was outside the Greater Twin City Area which meant fewer participants and less pressure. I registered, received confirmation, and began looking for a training plan. Game on!

My Training Program

I next searched the internet for a training plan. There were many especially for first timers like me. I finally found a plan! The Original 13 Week Sprint Training Plan. The program is not based on speed but on endurance. Its goal is to just get you to finish. It was originally designed for a coach’s mother who was racing her first sprint triathlon. She was 59 years old and started from scratch. Ha – I was only 56. So, if she can do it, so can I!

In order to use this plan, it stated you should be able to the following:

• Swim at any pace for 20 minutes straight
• Bike at any pace for 30 minutes straight
• Run at any pace for 20 minutes straight

The program consisted of 5 training days a week. It included a brick (back-to-back training events) in most weeks and at least two open water swims towards the end of the program. There was also a rest week between the 6^th and 7^th week.

The next step

My next step was to count back 13 weeks from the date of the Fairmont Triathlon. My training plan start date would be 22 March 2020. I put the entire plan on a calendar. It was now January 2020. This was now serious! I would now spend my time ensuring I could meet the minimum program start criteria so I would be ready to begin the training plan in March.

How it all started

In the summer of 2019 while attending a photo club meeting at Fort Snelling State Park, I was talking to Patsy, a member of the club. She mentioned she had just returned from competing in a triathlon at the National Senior Games (NSG) in Albuquerque, New Mexico. I was inspired. She being in her mid-70s and me being in my mid-50s, I thought to myself – if she can do it, so can I! This is where my journey or maybe my quest began.

Honestly, I really did not have a clue to what this would all entail. I swam competitively in high school, ran in both high school and college and I owned a bike. I thought, this is doable! Then reality crept in. I have not really swum for forty years or even seriously worked out since I retired from the Army 10 years prior. Where do I start?

To start with, I researched the National Senior Games (NSG). I found out that they are held every 2 years. The next one would be held in November 2021 at Fort Lauderdale, FL. Being a resident of Minnesota that sounded very appealing to me. Next, I investigated the race details. It was considered a Sprint Triathlon consisting of a 400-meter swim, 20 Kilometer bike ride and a 5 Kilometer run. So, how do I qualify?

Qualifying Procedures and Rules of Competition Governing the 2021 National Senior Games

I learned from the NSGA’s rules that an athlete MUST qualify for the National Senior Games in even numbered years at an NSGA sanctioned senior games. They must be at least 50 years of age by December 31, 2020, to qualify for the 2021 National Senior Games.

Being well over 50 years of age, I was good on that requirement, but what about qualifying at a NSGA sanctioned senior games? How would I do that? I learned later that Minnesota holds their own state games in the odd number years for NSG qualification. The next one would be at St Cloud, MN in August 2019. Ok! Wait, they do not have a qualifying triathlon event. Now what?

“Limited Events.”

After further review of the NSGA rules, I discovered the triathlon was considered a “limited event”. The NSGA defines a “limited” event as one in which an athlete can qualify in ways other than by participating in a NSGA qualifying game. The rules for qualifying for the triathlon state that all triathletes could participate under the “limited” event criteria regardless if a state offers the event or not.

Furthermore, Triathlon competitions used for qualifying purposes must adhere to expected standards for the conduct of that sport. All three triathlon elements must be held consecutively on the same day with no scheduled rest periods. Each element must be at least as far as the triathlon event at the NSGs (400M Swim, 20K Cycling and a 5K Road Race).

Next step

In conclusion, an athlete must submit verification of having completed one triathlon between January 1 and December 31, 2020. I can do this! It was now late Fall of 2019 and time to get a plan! Where should I begin?

In 1985 in St. Louis, MO, a group of seven men and women formed the original leadership for what was initially known as the National Senior Olympics Organization (NSOO). The vision: to promote healthy lifestyles for adults through education, fitness and sport.

In the fall of 1985, they hosted a meeting of individuals who were currently conducting games for seniors in their 33 states. That group planned the first National Senior Olympic Games, held in 1987 in St. Louis. The games were a great success with 2,500 competitors. The NSOO was formalized during the games with a Board of Directors elected, articles of incorporation filed in the State of Missouri and by-laws adopted. Over 100,000 spectators viewed the first Games ceremonies featuring Bob Hope at the St. Louis Riverfront Arch.

The second National Games also took place in St. Louis in 1989, hosting 3,500 seniors and were covered by the New York Times, ESPN and Good Morning America.

In 1990 an agreement was reached with the United States Olympic Committee based on their objection to the use of the term Olympic in the organization’s corporate name and the name was changed to the U.S. National Senior Sports Organization, and the organization began working under the name National Senior Games Association. The organization continued to name its signature event the National Senior Games – The Senior Olympics.

The NSGA exists today as a non-profit organization dedicated to motivating active adults to lead a healthy lifestyle through the senior games movement.

The Games, a 20-sport, biennial competition for men and women 50 and over, is the largest multi-sport event in the world for seniors.

NSGA Member Organizations hold annual games with qualifying competitions in the year preceding The Games. Athletes that meet specific criteria while participating in the State Senior Games qualify to participate. To date, the NSGA has held 17 summer national championships.

The 2022 National Senior Games presented by Humana brought all of the color, excitement and emotion we expected after the long pandemic delay. When the dust settled, our official registration was 12,065, making these the second largest Games in history!

The spirit of celebration permeated our special events, and the joy of playing sports was evident at the competitions held in the convention center and around Broward County. A high point was the lighting of the cauldron by women’s running legend Kathrine Switzer at the Flame Arrival Ceremony sponsored by Aviv. As the first woman to officially compete in the Boston Marathon in 1968, Switzer represented the 50th anniversary of Title IX and the legacy of our pioneering female athletes.

“It’s been a long road to get here, and it was not easy to put this together given all of delays and obstacles to overcome,” says NSGA CEO Marc T. Riker. “But it was very gratifying for our staff and volunteers to see how much these Games mean to the athletes.”