3 Tips for boosting your fitness as you age: One triathlete’s advice

1. Diet. In the past couple of years, Bernardes has fine-tuned her diet, figuring out which nutrients she wasn't getting enough of. She focuses on getting in her protein first. That helps her feel better day to day but also helped her avoid weight gain during the winter off-season. What you can do: Protein intake is important, especially as you age and especially after heavy exercise. Many nutritionists also say that including some protein at every meal helps you feel fuller and can aid in weight control. If you work out a lot, a session with a sports nutritionist may help you tailor your diet to your particular needs.

2. Conditioning. Bernardes goes to CrossFit sessions—which she calls "workouts for people with ADD"— twice a week. A qualified instructor who can correct technique and form is a must, particularly for beginners. Her sessions, combined with yoga, have made her stronger and more flexible, especially in her core abdominal and back muscles and in her hips, which she credits for improved performance. What you can do: "The one thing I really focus on with a lot of the athletes [I coach] is to work on general strength conditioning," says Bernardes. Older adults, in particular, have a tendency to forget about their hip muscles and compensate with other muscle groups, changing their technique and stride dramatically.

3. Precision. Bernardes described how she's training with much more focus and intent since she got a power meter for her bike. For Bernardes, it has helped her to "do specific workouts, towards a specific goal," she says. She might aim to average a certain power output during a workout rather than relying on speed or time, which aren't as accurate at gauging effort. What you can do : To get the most out of your workout, figure out what your short- and long-term goals are. Why are you going to the gym? What equipment are you going to use? Know it before you head out the door to avoid wasting time.