An interview with Jem Bolt, Founder of Old Bull Health, who recently completed the T100 triathlon on the Gold Coast, with Old Bull Health.
So you've just finished the T100, what exactly is that?
Jem: It's a relatively new triathlon format, in fact, only the second one of its kind in Australia to date. The entry was cheap compared to an Ironman 70.3. I think they were worried about entries, even though it sold out in the end, and I haven't been to the Gold Coast for years and wanted to see if it was still as tacky as I remembered.
In all seriousness, if you've heard of Ironman 70.3, the T100 is same -same but different. Ironman is a 1900 m swim, 90 km bike, and a 21.1km run, while T100 is a 2000 m swim, 80 km bike, and an 18km run. So slightly shorter, but still not for the faint-hearted or untrained. There is, however, also the option of a standard triathlon the day before, which includes a 1500 m swim, a 40 km bike, and a 10 km run.
I must add that I thought the race was well organised and staffed, congrats to the T100 organisers. I've done a few triathlons in my life, and this one was top-notch. The Gold Coast is also actually fun, with no shortage of things to do, accommodation, a tram that makes it easy to move around, and a great swimming beach. I have already signed up for T100 2027. I might add that the entry is definitely not as cheap as this year's; I think it's up 50%, but I'm sure it will sell out. It was a great experience, and well organised.
"Why triathlon?"
Jem: Because I like to complicate my life, having to buy gear, train and manage for three sports instead of just one. My partner is a triathlon frother, so in a way its not really a choice. Triathlon, however, does make you a good project manager. And as the old saying goes, Why suck at one sport when you can suck at three? Having said that, if you are a good runner, a triathlon may just be the sport for you because that's where the winners are made IMO.
"Congrats on finishing anyway. How are you feeling? And how is recovery going?"
Jem: I'd be lying if I said I didn't feel fatigue in my legs, but for me, the bigger impact was hydration, or the lack thereof. According to Garmin, I lost 2.5 L during the cycle and 5.4 L during the run (it was a 30-degree day). I had enough water and electrolytes to replace that on the bike, but it's hard to get enough in when the aid stations only serve in small paper cups. I downed a warm Powerade in about 3 seconds when I finished, and then a number of beers, which didn't touch sides, probably not the best idea, and I still feel thirsty. That heat and dehydration can really knock you around.
I think many athletes ignore recovery, focusing only on the race itself, but for me, as a non-professional, non-sponsored, mature-age, average age-group competitor, recovery is just as important as fueling during the race. Before and after, I use all our products for support, and so far they're working well.
“Be honest. Did you ever think, What the hell am I doing out here?"
Jem: No, I knew why I was there. Was it tough? Yes, but not as tough as I had expected. I took it a bit easier on the bike to save my legs for the run, which maybe helped, and I took my time in transition. Given that I was carrying an injury, I decided to do it my way and get my money's worth.
“On that topic, what nearly stopped you from even entering this race?"
Jem: I injured my calf muscle doing interval training seven weeks ago. Rookie error, I didn't warm up properly. The technical term was a tear in the medial gastrocnemius. I went from 12 km training runs to 200 metres six weeks before the race.
After seeing the Physio and devising a plan, I doubled down on a combination of our marine collagen and infrared (IR) and near-infrared (NIR) light therapy, and, dare I say it, it worked. But you need to know what you are buying when it comes to IR and NIR, as there is a lot of cheap junk out there. Always frustrating, however, trying to train through an injury, but in the end it worked out.
"What are some changes that have made the biggest difference to your energy or fitness?”
Jem: Not being injured and being able to train helps a lot, for a start.
Following a program or process, along with the right supplements.
I use and am an ambassador for an AI-based training coach App called HumanGo. Yes, that is an affiliate link, but I genuinely like and use it actively. You enter race dates and distances, desired outcomes, and other relevant details, and it will work out, and then constantly adapt your training program as you go. It works with Garmin inputs and outputs training sessions and details to your Garmin device, which is handy. I really like it.
I am a big believer in protein for muscle mass, marine collagen, and our Testosterone & Immunity F
ormula, which includes key ingredients like Magnesium, Zinc, and Vitamin D3 and K2 in sensible amounts.
“What do most men over 50 get wrong when they try to ' get fit again, and maybe do a triathlon?"
Jem: Hard to say because I dont know most men, but from the men I do know, I would say firstly not starting with a specific goal or purpose, the "why", and then secondly going out too hard in the beginning and thinking they can still do what they did when they were twenty, injuring themselves, getting sore muscles and then getting demotivated which sets them back with that inner voice telling them "I told you to slow down and not exercise, you're too old". Maybe start running, cycling and swimming separately before stringing them all together at once. It's a great sport, and you do get a great sense of achievement.
Not join a triathlon club; they offer a great sense of community and support.
“If a middle-aged man is sitting there right now, tired, overweight, and not training, where should he start?"
Jem: That is a little bit of a how long is a piece of string, but on average, I would say two things, and to quote Heath Jones, who we had as a guest on a recent podcast, "The best time to plant a tree was twenty years ago, and the second best time is today", so start moving ASAP. As to where to start, if you've got no idea, go for a walk, start with walking."
“What are your non-negotiables each week, no matter what?”
Jem: Doing some form of exercise, usually swimming, running, cycling, or strength training, in a supportive community of men and women of similar age. Exercise is important for my physical health, and critical for my mental health. Exercising at the start of the day can lead to a fundamentally better day. If you haven't already, tri it. Did you see what I did there?
“Do you still enjoy a beer, a night out, or are you living like a monk now?”
Jem: I am nowhere near the kind of athlete that would need to do that, so short answer "No". But in reality, the monk life is actually not far off. As we get older, we feel the impact of every poor lifestyle choice even more, and I have decided to try to avoid them as much as possible, knowing and feeling first-hand the toll they're taking on my body. I don't sleep well if I drink too much, and I just feel ultra-average when eating ultra-processed foods. So I try not to drink alcohol during the week, and I try to keep it simple on weekends, maybe with low-carb, mid-strength beers. I want to be able to exercise on weekends and start fresh, especially if you need to head out early to avoid traffic. As a result, there is a trade-off, and while some might consider me boring, there are communities out there with similar viewpoints, which helps.
“What supplements do you use during training, and during the race?”
Jem: Loaded question, but I like it. I was strict with my protein intake, of around 140 g per day. I tried to get in at least 25 g of protein per meal, and the rest with protein powder around exercise times. I mix our marine collagen and our Testosterone & Immunity Formula with water, along with a dash of cinnamon, 7 g of psyllium husk for fibre, and 10 g of creatine. This daily mix has kept the bod going, and me able to bounce each day.
“What did finishing feel like, and was it worth it?”
Jem: Yes, my favourite part is the finishing chute, which is probably not a surprise, but maybe not for the reasons you'd imagine. I try to avoid other athletes when I enter the chute, and then I take my time. At the end of the day, you've worked hard for that moment, so enjoy it; it's an overwhelming mix of emotions and achievement, combined with a sensory overload of people clapping and cheering, the guy on the microphone commentating, your name being called out, loud music, and more. In my finisher pics I was laughing, I think because I had finished, in the time I did, not really having trained to the extent I should have due to injury, and had not come last. It may sound ridiculous, but it's worth the 5 hours or so just for that single experience, so I try to enjoy it to the max, and make it last as long as possible."
“Do you feel different now after doing this?”
Jem: No, I have been doing these for a while, I'm just trying not to die. I did my first triathlon in 2016 and then my first Ironman in the same year in Busselton, the last swim around the pier. Those familiar with that race will know what I am talking about. I think that was life-changing and put me on a different trajectory when it came to health, and a healthy respect for my body, and what it was capable of. So no, this was a bit of fun, and something I was able to do with my partner, who loves triathlon.
“What does' being strong after 50’ mean to you?"
Jem: Good question. Many things. I got a text from my daughter after the race when she saw I had finished, saying "very proud daughter", which meant a lot to me, and I hope, as all dads do, that we can be good role models to our kids, showing them we are still capable, and can do "hard" things.
In simple terms, however, I think having the energy to do stuff. I want to stay physically and mentally strong for as long as possible. I am having too much fun and want to keep doing triathlons, amongst other things.
“If you had to give 3 simple tips to men over 50, with respect to health, what would they be based on your experiences to date.
Jem: Get on top of your weight. This enables many other things.
Eat well. You're not twenty and bulletproof anymore, and deficiencies can lead to even bigger health issues in the medium- to long-term.
Educate yourself: You study for a career in the first half of your life because it's important, so study and learn about health, as this will be important for the second half of your life.
"What's one thing men over 50 should ideally stop doing?”
Hurting yourself with poor lifestyle choices, if you haven't already. Start exercising.
"What's the Old Bull philosophy in one sentence?”
Jem: Simple. "Legends living longer". All men over 50 are legends in my view, for starters. Over 50 is the best time to make the most of who you are, what you've achieved, and to be proud of those things by living. Now do the things that make that last as long as possible.
"So, are you going to tell us how you did?"
Jem: If I have to: I swam at 2:03 per 100m, a little slower than I would like to have, but OK. On the bike, I averaged 29 kmph, but that was on a road bike; tri bikes are faster, and with a headwind, so overall, probably acceptable. Finally, my run was a little slower than I would have liked at 6:13 /km, thanks to my injured calf. I made a complete meal of transitions (the time taken to switch between sports), taking 15 minutes in total, and ended with a time of 5:39, which was the bottom end of my target time.
Thanks Jem
Jem: My pleasure.