Terry L. VanderWert, Author at Senior Triathletes * Page 2 of 48

Smart Sugar Strategies for Senior Triathletes: Fueling for Endurance After 50

Terry L. VanderWert on November 18, 2025

Introduction

I imagine that all of us have heard about the evils of added sugar. According to an article titled Metabolism and Health Impacts of Dietary Sugars published in the Journal of Lipid and Atherosclerosis, “Excessive intake of sugars, especially fructose and sucrose (a dimer of glucose and fructose monomers), are highly correlated with metabolic disease including obesity, diabetes, fatty liver, and cardiovascular disease.”

Still, many sports drinks and gels contain significant amounts of added sugars. So, what do we do with this apparent contradiction?

As we continue to push limits in triathlon, duathlon, or aquathlon later in life, our nutritional needs evolve. For the 50+ athlete—man or woman—understanding how your body processes sugar is essential not only for performance but for long-term health.

Age, hormonal changes, and medical conditions like atrial fibrillation (AFib) or fatty liver can alter how we handle sugar. This post breaks down what happens when you consume different sugars, how men and women differ in how our bodies handle them, and how to fuel smarter for your next multisport adventure.

What Sugars Are We Talking About?

The three main sugars we are concerned about in this post are glucose, fructose, and sucrose.

Glucose, sometimes referred to as dextrose, is the body’s primary circulating sugar. When you eat glucose it’s absorbed in the gut, raises blood glucose, triggers insulin release, and is taken up by muscle, fat, and other tissues (or stored as glycogen).

Fructose (the other half of table sugar-sucrose-and a big component of high-fructose corn syrup) is absorbed but handled largely by the intestine and liver, not by insulin-responsive muscle. The liver converts fructose into intermediates that can refill glycogen but can also be pushed into de novo lipogenesis (creating fat), raising triglycerides and uric acid in some situations. This is why excess fructose is linked to fatty liver, higher triglycerides and metabolic harm. Fructose-rich added sugars (soda, many processed foods) are more likely to produce unfavorable metabolic effects when consumed in excess compared with the modest fructose in whole fruit. Lest you fall prey to advertising, be aware that some types of agave nectar contain up to 90% fructose and 10% glucose.

Sucrose (table sugar) contains one molecule of glucose and one molecule of fructose. Your body breaks sucrose into the two component sugars and then processes each as above.

Chemically, these sugar molecules are the same whether they come from an apple or from soda. But in the real-world, they behave differently. Whole fruits contain fiber, water, vitamins, and polyphenols slow absorption, blunt blood-sugar spikes, and provide satiety — reducing total sugar exposure. By contrast, refined/added sugars (sodas, sweets) give a quick, large sugar load with few nutrients. Because of this, refined sugars promote higher post-meal glucose, insulin spikes, and more calories consumed. For most healthy people, eating sugar inside whole fruit is not associated with the same harms as drinking a sugar-sweetened beverage.

What Happens When You Ingest Sugar

When you eat carbohydrates—whether from a banana or a bottle of sports drink—your body breaks them into the simple sugars glucose and fructose.

Glucose raises blood sugar and provides quick energy to muscles.
Fructose, handled mainly by the liver, refills glycogen but can also turn to fat if overconsumed.

This is why the type, timing, and source of your sugar intake matter. But, so do other factors, which I address in the next sections.

Men vs. Women: Different Metabolic Responses

Research shows clear sex-based differences in glucose metabolism and cardiometabolic risk, especially around menopause when estrogen levels decline.

Body composition & hormones: Men typically carry more muscle mass and have a generally higher resting metabolic rate. Women often carry more subcutaneous fat and have different fat-distribution patterns and hormonal influences (especially pre- vs post-menopause). These differences affect how glucose is taken up and used and how insulin sensitivity is maintained. They even how carbs are stored and mobilized.
Insulin sensitivity: Women (especially pre-menopausal) often maintain somewhat better insulin sensitivity than men. After menopause, estrogen drop can lead to increased insulin resistance, more central fat accumulation, and a higher risk of metabolic issues.
Fueling strategy: Because of these differences, women may benefit from slightly more cautious carbohydrate dosing (especially added sugars). They may want to rely more on steady, lower-glycemic carbs rather than high sugar loads. Men may tolerate higher absolute carb loads (thanks to more muscle mass) but they too must respect age-related changes.
Endurance performance implications: For both sexes, during long sessions the gut’s ability to absorb carbohydrate becomes a limiter—so specialized blends (glucose + a bit of fructose) may help. But the ideal ratio/dose may differ slightly by sex (and gut tolerance), so personalized testing – before race day – is key.

How Aging Changes Sugar Metabolism

As we age, our bodies gradually become less efficient at handling the sugar we eat. This is true even if we maintain an active lifestyle. Much of this change comes down to shifts in muscle mass, hormones, and daily training patterns. One of the most important factors is the age-related decline in muscle tissue. Muscle acts as a major “sink” for glucose. With less muscle available, especially if strength training has taken a back seat, sugar lingers in the bloodstream longer than it once did.

At the same time, insulin—the hormone that helps move glucose into cells—tends to become less effective. This age-related drop in insulin sensitivity doesn’t necessarily mean someone will develop diabetes. However, it does mean that larger sugar spikes can occur from foods that previously caused little reaction. Hormonal changes amplify this effect in both men and women, especially during and after menopause.

Finally, as many of us naturally shift toward slightly lighter or less intense training loads after 50, we simply burn through fewer carbohydrates each day. That means more unused sugar circulating after meals unless we adapt our nutrition to match our activity level.

Putting this together, older athletes do well to focus on whole-food carbohydrates—fruits, vegetables, and grains—for everyday eating, and to reserve concentrated sugars for training or recovery when they are most likely to be used efficiently. Strength training becomes an essential part of nutritional health, not only athletic performance, because maintaining muscle helps maintain glucose control.

Fructose, AFib, and Liver Health

Fructose plays a unique role in our metabolism, and its relationship with heart and liver health becomes more important as we age. Unlike glucose, fructose is processed almost entirely in the liver. In modest amounts—such as the natural fructose found in whole fruit—this system works beautifully. Problems arise when the liver receives large doses from sweetened sports drinks, processed snacks, or high-fructose sweeteners common in packaged foods.

Over time, excessive fructose can overwhelm the liver’s ability to store or process it, contributing to fat buildup in the liver and increased insulin resistance. These changes don’t just affect metabolism; they spill over into cardiovascular health. Chronically elevated blood sugar and insulin levels create the kind of inflammation and oxidative stress associated with a greater risk of atrial fibrillation.

For athletes with AFib or those who have been told their liver enzymes are “a little high,” paying attention to sugar sources becomes especially important. Natural fructose from fruit is rarely the issue; it’s the repeated, high-dose fructose exposures from packaged foods and sweetened drinks that create trouble. Fortunately, endurance athletes can still use mixed-carbohydrate fueling during long training or racing. The key is to keep these sugary fuels tied to exercise, when your muscles are ready to use the extra sugar rather than pass it on to the liver.

If you have AFib, fatty liver, or metabolic concerns, it’s wise to keep added fructose low and discuss fueling plans with your doctor or a sports nutrition professional who understands endurance training.

Practical Fueling Summary for 50+ Multisport Athletes

Here’s a handy table summarizing best carb practices across daily contexts:

Context	Best Carb Approach	Fructose Role
Daily eating	Whole foods (vegetables, whole grains, fruit)	Natural fructose in fruit is fine; avoid added sugars
Training < 90 min	Water + electrolytes, such as a banana or other simple carb snack	Minimal added fructose
Long training / race	Glucose + small fructose mix (approx. 2:1 glucose: fructose ratio)	Helps carb absorption and energy delivery if your gut tolerates
Recovery	Glucose-based carbs + whole fruit	Natural fructose from fruit supports glycogen restoration naturally

Remember Your Goal

A major change that occurred during Joy’s and my triathlon adventure was the foods we ate. There were plenty that we gave up. In particular, limiting processed sugar in our diet became part of our triathlon lifestyle.

Natural over processed: Choose fruit and whole carbs instead of sweetened drinks.
Age smart: Adjust carb intake to your training volume and recovery rate.
Gender aware: Recognize hormonal and metabolic differences in fueling response.
Health aligned: Be extra cautious with added fructose if you have liver disease, AFib, or insulin resistance.
Train it: Always test fueling strategies before race day.

Your goal isn’t just speed—it’s sustainable endurance and long-term health.

Disclaimer

I’ve written this post based on my best understanding of the science and research I’ve reviewed, as well as my personal experience as a senior triathlete. However, I am not a medical professional. Nutrition, metabolism, heart rhythm conditions, and liver health can vary greatly from person to person.

If you have questions about how this information applies to your own health or fueling strategy—especially if you have atrial fibrillation, liver concerns, diabetes, or other medical conditions—please consult your doctor or a qualified healthcare provider. The information in this post is not intended as medical advice. I am not responsible for any inaccuracies or misunderstandings.

Questions

Is this post useful for your triathlon training and racing? What would make it more valuable? Please share your thoughts in the Comments below.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

AI’s Impact On Triathlon Coaching for Older Athletes

Terry L. VanderWert on November 16, 2025

Jennifer Reinhart, one of the seniortriathletes.com coaches

by Kurt Madden

The following question from one reader is the basis for this post: “How has AI really affected triathlon coaching for older athletes? What does the human coach add?”

The One Thing That Never Changes

As the sport of triathlon continues to evolve, one constant remains: change. Gear, training plans, and the role of professional coaching have transformed significantly over the years.

This article aims to illustrate how technology, artificial intelligence, algorithms, and a professional coach can add value to the triathlon journey for senior athletes.

AI’s Strength for Senior Triathletes

Much like how apps and technology enable more efficient routes when traveling to unfamiliar places, our sport can be trained more effectively by using vetted, fine-tuned AI-driven training plans. However, a simple AI or chatbot, like ChatGPT, cannot incorporate all the factors influencing training success—such as age, start date, lifestyle, nutrition, body metrics, stress, readiness, and environmental variables.

In essence, generic plans might work for one person but not another. Companies claiming to use AI often differ widely in their approach. Conversely, platforms like TriDot are designed to provide senior athletes with:

Age-Specific Personalization: Adjusts workout intensity, volume, and recovery based on the athlete’s age. For example, a 65-year-old receives different prescriptions compared to a 35-year-old, ensuring effective yet safe training.
Normalized Training Stress (NTS): Quantifies training stress considering age, fitness, and environmental conditions, reducing injury risk and promoting long-term consistency.
Environmental Normalization: Adjusts guidance based on variables like temperature, humidity, elevation, and terrain, allowing seniors to train optimally in various settings.
Fewer Injuries & Improved Performance: Data shows that senior athletes training with platforms like TriDot experience fewer injuries and significant performance gains—some qualifying for world championships while training fewer hours than traditional plans.
Continuous Adaptation: The system updates prescriptions based on ongoing performance and recovery data, helping athletes avoid overtraining and ensuring progress.

Where Does a Coach Come In?

A common question might be: “If I use a vetted AI training platform, why do I need a coach?”

Throughout my career as an educator, coach, and consultant, I’ve seen the immense value of a “thought partner” or accountability partner. Every athlete is unique—like a puzzle piece—and having a coach skilled in emotional intelligence and personalized guidance can be priceless.

A professional coach can benefit any athlete at any distance. Sure, a person doing a sprint race will face different issues and challenges than a person doing a 70.3 or full distance event. Still, they all benefit from the human support.

Relative to AI, a professional coach can leverage AI platforms to address:

Medical history, medications, orthopedic limitations, surgical history
Adjustments for arthritis, bone health, tendons, and prior injuries
Menopause- or andropause-specific recovery and strength strategies
Technique improvements (swim stroke, bike fit, run gait)
Smarter recovery and strength programs
Personalized nutrition and race fueling strategies
Data interpretation (HRV, sleep, fatigue) for injury prevention
Decision-making strategies, such as when to cut or modify sessions
Motivation, mental skills, and race rehearsal guidance

Here’s What Senior Triathletes Say

The synergy of a vetted AI platform with a credentialed coach provides the “best of both worlds.” Conversations with athletes and coaches indicate that this combined approach can improve performance by approximately 30%.

Here are testimonials from two senior female triathletes using TriDot and my coaching services:

“As a 61-year-old with nearly two decades of racing, I was invited by my coach, Kurt Madden, to share my experience with AI-based training. Before Tridot in 2018, I relied on generic plans and brief coaching support. Despite aging, my drive remains strong. AI helped me train smarter by personalizing daily plans based on my thresholds, age, and environmental factors. Over the years, it emphasized more rest and Zone 2 training without sacrificing performance. My VO2max and race results have improved or remained steady in seven years—without injury. AI can manage training effectively, but it cannot replace the emotional and strategic support of a coach. Together, they offer the best outcome.”

And, here is what another senior triathlete wrote:

“Approaching 70 and with 20 years of Ironman and 70.3 races, I initially used Tridot’s AI plans without a coach. The AI was helpful but lacked personal insight into mental and life challenges. When I qualified for the Ironman World Championships in Nice, I partnered with a coach to add that human element. The coach tailored my training, helped me avoid overtraining, and ensured safety. AI provided the foundation, while the coach ensured my success—especially for an older athlete.”

The Choice Is Yours

In conclusion, triathlons are a complex sport, blending swimming, biking, running, strength training, recovery, nutrition, race strategy, and more. Some athletes prefer a DIY route, while others seek long-term sustainability and enjoyment through top-tier training platforms paired with experienced coaches. The right combination can make all the difference.

What Has Been Your Experience?

Let us know in the Comments below what you have learned about the pros and cons of an AI-only training plan.

Electrolytes: Vital for Hydration and Performance of Senior Triathletes

Terry L. VanderWert on November 1, 2025

Electrolytes play a critical role in keeping senior endurance athletes hydrated. These elements and simple chemical compounds make sure the water we consume is available to support key bodily functions.

Hydration Is Vital To Triathlon Training and Racing

The Senior Triathletes post, What Masters Athletes Need To Know About Nutrition, includes the following statement:

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

Many of the senior triathletes whose experiences are described in Our Stories have provided firsthand evidence of the importance of hydration. Pat Hawks, for example, has seen the terrible consequences of becoming dehydrated in other triathletes. For this reason, she has become a stickler about staying hydrated, especially during hard exercise and races. To make sure she has adequate electrolytes, she often drinks coconut water because of its potassium content.

When Steve Stewart forgot to follow his hydration plan during IRONMAN Wisconsin 2021, he became dehydrated and eventually dropped out of the race. Laurent Labbe had a similar experience.

More recently, I learned that dehydration can be a trigger for the heart condition atrial fibrillation (Afib) and can lead to increased blood pressure.

Why Is Dehydration During Strenuous Exercise A Problem?

Each of our trillions of cells requires fluid to maintain their shape and to perform their function. Related to physical exercise accompanying triathlon and other multi-sport endurance training and racing, these functions include:

Cellular respiration involving breakdown of glucose to produce energy as adenosine triphosphate (ATP). This process produces carbon dioxide (CO₂) as a waste product. Dehydration can, therefore, lead to reduced energy.
Protein metabolism in which amino acids are broken down, making them available for various bodily functions. This process produces nitrogen-containing waste, such as ammonia. The cells also convert ammonia into less toxic compounds which are eliminated by the kidneys after being removed from the cell.
Lipid metabolism breaks down fats (lipids) to produce energy. This process can generate waste products, such as ketones.
DNA and RNA turnover and repair. These processes have a unique set of waste products, some of which are recycled or converted to other molecules.
Cells are also responsible for neutralizing and eliminating toxins or certain foreign substances. There may be waste products within the cell from efforts to deal with the toxins.

As you can see, we have a lot going on within our bodies and it’s happening 24/7. But these processes can only occur properly if we have fed and hydrated our bodies correctly.

Did You Know You Can Become Dehydrated Even While Drinking Water?

Yes, you may become dehydrated at a cellular level even if you are drinking water. Cellular dehydration occurs when there is an imbalance between the water entering and leaving the cells. This leads to a decrease in the overall water content within the cells.

Even for a seemingly healthy person, an imbalance or loss of electrolytes will contribute to cellular dehydration, despite adequate water intake.

How Do Electrolytes Contribute to Cellular Hydration?

According to information in What Is Hydration on a Cellular Level and Why Is It Important?, electrolytes such as sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate play a vital role in maintaining the balance of fluids within and around cells.

“Taking in enough fluid is the first step to achieving cellular hydration. Your cell membranes are highly permeable to water (meaning they permit water to pass through them), and water follows osmotic gradients. Osmotic gradients are generated when the concentration of solutes, such as sodium, is higher on one side of the membrane than the other.

“In the context of your cells, this means if you don’t have enough water circulating through your body, water will be drawn from the inside of the cells due to increased osmotic pressure — causing those cells to shrink. When your body contains enough water, this lowers the concentration of solutes in your body fluids, which allows more water to move inside of the cells and restore their shape.”

Electrolytes, a subset of the broader category of solutes, are essential to hydration. These minerals carry an electric charge and help maintain various physiological functions in the body. If there is an imbalance in electrolytes, especially sodium, cellular dehydration occurs. For the endurance athlete, proper electrolyte balance is necessary for optimal muscle contractions, nerve function, and overall cellular function.

Why Senior Triathletes Need More Sodium Than Standard Guidelines Suggest

Sweating is the body’s natural mechanism for cooling during exercise. Sweating not only releases water but also essential electrolytes, including sodium, magnesium, potassium, and iodine. Drinking only water can dilute blood sodium levels.

A problem can arise from the fact that most public health salt recommendations are intended for sedentary adults—not active adults over 50 who train for triathlons. Therefore, restricting sodium can actually backfire senior triathletes. Losing significant quantities of electrolytes raises the risk of dehydration, muscle cramps, fatigue, dizziness, and exercise-associated hyponatremia.

Drinking only water can lead to us become functionally dehydrated during longer training sessions or races. Even mild dehydration leads to fatigue, reduced endurance, and impaired concentration as energy production wanes and waste products build up inside cells. The latter is believed to be one cause of muscle cramps.

Research cited in The Salt Fix shows athletes may lose 1,400–2,800 mg of sodium per hour depending on temperature and intensity. That means a single workout can exceed the daily recommended sodium intake.

For older athletes—who often sweat less efficiently and may have reduced thirst signals—getting the right balance of sodium and fluids becomes even more important.

Benefits of Adequate Sodium for Senior Triathletes

Better hydration and heat tolerance
Fewer muscle cramps and less fatigue
Improved power, stamina, and recovery
Lower risk of hyponatremia during endurance events

How To Stay Hydrated At A Cellular Level

Staying hydrated at a cellular level requires more than simply drinking water. It involves consistently supplying the body with both fluids and electrolytes so water can enter cells, support metabolism, and remove waste products.

Effective cellular hydration improves endurance, supports recovery, and reduces the risk of fatigue, cramps, and heat-related problems—especially for older athletes.

The following strategies help ensure hydration where it matters most: inside your cells.

Choose Electrolyte-Rich Foods

According to Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes, here are nine foods and drinks easy to find at the store AND natural sources of electrolytes.

Bananas
Greek yogurt
Spinach
Watermelon
Oats
Avocado
Lemon juice
Coconut water
Sea salt (see below for more about this)

Most fruits and vegetables are 80–95% water and also supply potassium, magnesium, and other minerals that support fluid balance. Including these foods regularly helps maintain baseline hydration outside of training sessions.

Fruits and vegetables are sources of water and electrolytes — Most fruits and vegetables contain 80% to 95% water. Many also provide much needed electrolytes.

Drink Water Throughout The Day

To help you set a daily goal, consider this calculator for daily water intake. Remember that coffee and tea, in moderation, are legitimate sources of water. So, are many foods.

According to What Masters Athletes Need To Know About Nutrition:

“It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. Registered nutritionist and chef Ian Harris points out that ‘vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over ninety percent water’. In addition, ‘melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.’ Many other commonly available fruits contain over 80 percent water.”

Since it takes time for our body to absorb and distribute water we ingest, sipping water throughout the day is more effective than downing a day’s volume in one or two sittings.

Other liquids such as bouillon and pickle juice, are sources of electrolytes with water.

Add Salt To Your Water

During prolonged or intense exercise—especially in warm conditions—sweat loss can quickly deplete sodium. Replacing fluid without replacing sodium can impair hydration and increase the risk of fatigue or hyponatremia.

For endurance athletes who sweat heavily, adding salt to water is a simple and inexpensive way to support electrolyte balance. The author of The Salt Fix recommends Redmonds Real Salt, an ancient sea salt mined in the USA. This salt contains a broad profile of minerals in addition to sodium. These include calcium, magnesium, potassium, and iodine.

General sodium guidelines often used by endurance athletes include:

~½ teaspoon salt (~1,150 mg sodium) about 30 minutes before exercise
½–1 teaspoon salt per hour during long or hot training sessions

Individual needs vary widely based on sweat rate, sweat sodium concentration, temperature, and exercise duration. These strategies should be tested in training—not introduced for the first time on race day. Always consider personal medical history and consult a physician before making significant dietary changes.

Bottom line: For senior triathletes, sodium isn’t the enemy—it’s a performance and safety essential.

Use Electrolyte Beverages When Appropriate

Electrolyte powders, tablets, and sports drinks can be useful tools during long workouts or races. These products are designed to replace sodium and other electrolytes lost through sweat while also providing fluid.

Some products emphasize higher sodium content with minimal sugar, while others combine electrolytes with carbohydrates. The best choice depends on workout duration, intensity, fueling strategy, and gastrointestinal tolerance.

One commercial product my wife and I began using recently is supplied by LMNT. Each packet of powdered additive and can of sparkling water includes 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium.

While they have an unflavored powder, LMNT products are available in several naturally flavored fruit, chocolate, and chocolate caramel flavors.

Regardless of the product, the goal remains the same: support fluid absorption and maintain electrolyte balance so hydration reaches the cellular level.

Pay Attention To Your Body

The main symptoms of dehydration are excessive thirst, dark urine, dizziness, and fatigue. Be sure to seek medical attention if these symptons persist.

Conclusions

Staying hydrated in the correct way, with water and electrolytes, gives our bodies the right fuel and ensures important systems continue working smoothly.

Whether we’re playing sports, running around, or just going about our day, water will help us feel good and stay healthy. However, we must also maintain the proper balance of electrolytes to be sure the water is getting into our cells, is being maintained at the proper level, and waste products generated within our cells are being removed.

Please Leave Your Questions and Comments Below

Disclaimer: Please note that SeniorTriathletes.com is a participant in the Amazon Services LLC Associates Program. This is an affiliate advertising program that provides a way for sites to earn advertising fees. They do this by advertising and linking to amazon.com. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc. or its affiliates. As an affiliate, I will receive a small commission for any purchases of this product that you make through Amazon if you use the links in this post.

This post was originally published on December 12, 2023. This revision includes information from The Salt Fix about the need for additional sodium and the dangers of too little sodium, especially for older, endurance athletes.

Five Things I Learned Starting Triathlons After 50

Terry L. VanderWert on September 30, 2025

By Hilary JM Topper, MPA

Deciding to train for a triathlon felt like a mix of excitement and madness. I was 53, more used to my office chair than a bike saddle, and the idea of swimming, biking, and running in one event seemed like something only for elite athletes in their twenties. Still, a spark of curiosity was ignited. I wanted a new challenge, a way to redefine what I thought was possible for myself in this new chapter of life. That journey from hesitant beginner to confident finisher taught me more than I ever expected.

The world of triathlon might seem intimidating at first, filled with images of super-fit athletes and advanced equipment. But I found a different reality—one that is welcoming, doable, and deeply rewarding, especially for those of us who start later in life. If you’re in the same place I was, wondering if you have what it takes, I want to share the five most important lessons I learned. These insights helped me reach the finish line and can help
you start your own amazing journey.

1. Triathlons Are for Every Body Type

Before I signed up for my first race, I imagined a typical triathlete as someone lean, muscular, and probably half my age. I worried I was too old, not in good enough shape, and didn’t fit that mold. This is the biggest myth I want to bust. Triathlons are open to everyone, no matter your age, weight, or current fitness level.

At my first event, I was amazed by the variety of participants. There were people of all shapes and sizes, from college students to retirees in their 70s and 80s. I saw competitors who were muscular and others who were slender. Some looked like seasoned athletes, while many, like me, appeared to be regular folks who decided to do something extraordinary. The finish line doesn’t care about your age or body type; it only cares that you showed up and did your best.

This past June, I participated in the Alpha Win Hudson Valley Triathlon. I saw an 85-year-old woman cross the finish line and receive a first-place medal. The triathlon community adopts a “finish line, not finish time” mindset, especially at the sprint and beginner levels. The focus is on participation and personal achievement. Whether you walk the entire run or swim with your head above water, completing the race is a major victory. The shared experience of pushing personal limits creates an instant bond among competitors. You’ll receive more encouragement and high-fives from strangers on the course than you might expect.

2. You Don’t Need All the Expensive Gear

When I committed to my first triathlon, I fell into a classic beginner’s trap: thinking I needed the best of everything to succeed. I went all in, buying a sleek, expensive carbon-fiber road bike with a power meter, a top-tier wetsuit, and every gadget the internet and my first coach told me was essential. I learned the hard way that my bank account took a much bigger hit than it needed. That fancy bike was beautiful, but it was also tough for a beginner. I spent more time worrying about scratching it than enjoying my rides. The truth is, you can complete your first triathlon using the basics. Found an old hybrid bike in your garage? Dust it off, get it tuned up, and it’ll get you through a sprint-distance race just fine. Any comfortable swimsuit will do for the pool, and a basic pair of goggles is all you need.

Start with what you have or can borrow. Focus your initial investment on a few key items that prioritize safety and comfort, such as a properly fitted helmet and a good pair of running shoes. As you progress in the sport, you can gradually upgrade your equipment. You will have a much clearer idea of what you truly need and prefer after you have a race or two under your belt. Don’t let the perceived cost of entry keep you from starting.

3. Find Your Tribe: The Power of Community

Training for a triathlon involves three different sports and doing it all alone can feel isolating and overwhelming. The most effective way I stayed motivated was by connecting with others. Finding a community, whether it’s a local tri club, a group of friends, or an online forum, can make all the difference. At first, I trained with my friend. But when she joined a triathlon club, I ended up going at it alone. Throughout my time in the sport, I found training partners and formed my own triathlon club, WeREndurance.

This “tribe” becomes your support system. They are the ones who will celebrate your progress, pick you up after a challenging workout, and cheer the loudest for you on race day. They understand the unique challenges and triumphs of this sport. If a local club isn’t an option, look for Facebook groups or other online communities. Sharing your journey, even virtually, helps keep you accountable and reminds you that you are part of
something bigger.

Hilary Topper with Star (the duck which also serves as a tow buoy) about to swim a mile at Tobay Beach on Long Island

4. Pace Yourself in Training and in Life

As a driven person, my first instinct was to go from zero to one hundred. My kids still laugh about it.

I hired a coach who didn’t work with athletes over 50. He designed an aggressive training plan and pushed me hard every day. (If I missed a workout, he would yell at me over the phone.) Within a few weeks, I was exhausted, sore, and completely demoralized. My body was sending me clear signals that I wasn’t listening to. Learning to pace myself was an important lesson in both physical training and my mental approach. Clearly, I left that coach and found another who was more supportive and understanding of my needs.

The key to longevity in endurance sports is consistency, not constant intensity. Your body needs time to adapt and recover, especially as you get older. Rest days are essential; they are a crucial part of your training plan. This is when your muscles repair and become stronger.

Listen to your body. If you feel pain (not just discomfort), it’s a sign to back off. If you’re feeling tired, a shorter, easier workout or even a complete rest day is more beneficial than pushing through and risking injury or burnout. This patient approach allows you to build a solid fitness base without breaking your body down. You’ll arrive at the starting line healthy, strong, and genuinely excited to race.

5. Celebrate Every Small Victory Along the Way

The finish line of a triathlon can seem impossibly far away when you’re just starting out. Focusing only on that distant goal can be discouraging. Instead, I learned to focus on celebrating the small wins that happen every week. Did you swim your first nonstop lap? That’s a big victory. Did you finish your longest bike ride so far, even if it was just a few miles? Celebrate it. Did you wake up for an early morning workout when you’d rather stay in bed? Recognize that discipline. These small wins are the foundation of your journey. Every milestone, no matter how small it appears, proves you’re making progress. It builds momentum and confidence. I started keeping a training journal to record these small wins. Looking back at it after a tough day became a powerful reminder of how far I had come. This habit of acknowledging progress changes the entire process from a strenuous grind into a fulfilling adventure filled with moments of pride.

Take the Leap

Starting triathlons after 50 was one of the most empowering decisions I’ve ever made. It challenged me physically and mentally, introduced me to a vibrant community, and gave me a newfound sense of capability. It taught me that age is just a number and that our limits are often self-imposed.

If you have even a tiny bit of curiosity about triathlons, I encourage you to explore them.Start small, be kind to yourself, and enjoy the process. You don’t have to be the fastest or the fittest. You have to be willing to try. Take that first step, whether it’s looking up a local pool, taking your bike for a spin, or just going for a walk. You might discover thatyou are capable of far more than you ever imagined.

My new book, Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon, published by Meyer & Meyer Sports, talks about how to get started and everything you need to know about swimming, biking, and running. It also has a section on nutrition and supplements. In addition, there are training plans for both sprint and Olympic triathlons. Further, there’s a whole section on triathlons and seniors. You can pre-order it
on Amazon or Barnes & Noble. It will be available at your local bookstores before Christmas, 2025.

cover of Hilary Topper's new book — *Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon* by Hilary JM Topper is now available for pre-order and will be released during the first week of November.

About the Author

Hilary JM Topper, MPA, is a USA Triathlon Coach Level 1, USMS Swim Coach Level 3, WOWSA Open Water Swim Coach, and RRCA Run Coach Level 1. She actively blogs on ATriathletesDiary.com and maintains a lifestyle blog at HilaryTopper.com. Her first book, From Couch Potato to Endurance Athlete – A Portrait of a Non-Athletic Triathlete, was published by Meyer & Meyer Sports in 2022

Her upcoming book, Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon, is now available for pre-order. The book will be released during the first week of November, during which she will tour various cities across the country promoting it. For questions or to invite Hilary for a presentation at your store, contact her via email at Hilary@hjmt.com or call 516-220-3110.

What Do You Want to Ask Hilary?

Post your questions for Hilary in the Comments below.

For Another Perspective . . .

For another perspective on beginning triathlon after age 50, check out Terry VanderWert’s Triathlon Adventures Across America.