Camping and Triathlon: Is It Worth It?

Terry L. VanderWert on June 5, 2026

camping for triathlon - RV campground

Editor’s Note (June 2026): This article describes several of our experiences combining camping and triathlon. While we enjoyed many of these adventures, they also helped explain why Joy and I never became serious campers—a story I tell in the short video “Why We Never Became Campers.”

Over the years, Joy and I experimented with several ways to combine triathlon and camping. We tried tent camping, campgrounds near race venues, and even renting a motorhome. Some experiences were memorable. Others reminded us why we never became dedicated campers despite repeatedly giving it another try.

If you’re considering camping before a triathlon, here are a few lessons we learned along the way.

A Love-Hate Relationship

Growing up, I had a full range of camping experiences. My parents, my siblings, and I started with a tent, graduated to a pop-up trailer, and then to a pull-behind trailer. Actually, we camped in several pull-behind trailers, each longer than the previous one. I was fortunate to experience a lot of the USA during my youth in this way.

However, somewhere along the way, I fell out of love with camping. After marriage, Joy and I tried tent camping and camping from a conversion van with varying degrees of success. Allergies to tree pollen and almost guaranteed rain made camping a hit-or-miss experience.

But, I never gave up on camping completely.

Now, as I begin this post, I am sitting outside our rented RV in a KOA campground in northern Utah. It is 81°F with a light breeze blowing down the slopes of the Wasatch Mountains just to my east. Meanwhile, Joy, who came up with the idea for this latest run at camping, is sitting in the air-conditioned motor home.

Our Experiences Camping With a Triathlon

The idea of camping at or near the triathlon venue has been appealing. This was especially true if it meant less travel the day before and the day of the triathlon. Even without this benefit, camping meant being able to eat more ‘home cooked’ meals.

We had planned to tent camp at Lewis Creek County Park before the Best in the West Triathlon Festival outside Sweet Home, Oregon. However, as I reported in the post about this triathlon, we abandoned this idea because of the high temperature in early September.

Three years later, during our six-week road trip through the southeast part of the USA, we did camp using a tent.

Not surprisingly, it rained during the two-night stay at our first destination, outside Logan, Ohio, where I did my Ohio triathlon. To be fair, we followed this with two lovely nights of camping in Kentucky. Okay, it doesn’t always rain when we camp.

However, given the high temperatures in late September and early October further south, we left the tent in our van for the rest of that trip.

Our tent at the KOA Campgrounds outside Logan, Ohio, location of the Hocking Hills Sprint Triathlon. Our tent included two blow-up beds, a fan, and Joy’s special toilet, complete with a ‘Dora the Explorer’ seat. Let us know in the Comments below if you want more details. Joy will be happy to share these.

A Newer Experience – Motorhome Camping at a Triathlon

Our latest adventure of camping around a triathlon occurred last summer. This time, we rented a 24 foot Class C motorhome from a private party in Logan, Utah. For two weeks, the motorhome was our home.

From Logan, we drove to Truckee, California, for the Donner Lake Triathlon. It was at this triathlon that we stayed (for free) in a grassy parking area within a hundred yards of the transition area for the race. We both really enjoyed this.

After the race, we drove back to southeastern Idaho for the Preston Triathlon and Seeley Lake, Montana for the Seeley Lake Triathlon. You can read more about our camping adventures in the posts for these two triathlons.

What We Have Learned About Camping and Triathlon

Here are three things we have learned in our efforts to combine racing in a triathlon and camping.

1. Camping at the location of the race is convenient

Most triathletes become accustomed to early mornings. I am an early riser; my wife, not so much.

Rising, checking out of the hotel, and driving to the race location, all in the dark, is what we do. And, it is the cross my wife willingly and cheerfully bears for being married to a triathlete.

Arriving at the start line rested is especially important for older athletes. Learn more in our articles on recovery after 50 and sleep for endurance athletes.

It was incredibly convenient to awake on race day at the race venue. After setting up my transition area, I went back to the motorhome and enjoyed a protein smoothie and coffee while counting down the time for the race to begin. Meanwhile, Joy slept.

After waking, she watched through the back window of the motorhome while lying comfortably in bed as we completed the swim leg of our triathlon.

Camping at West End Beach in Truckee, California, in a rented RV. Joy watched the swim leg of the Donner Lake Triathlon from the comfort of our bed while peering out the back window of the motorhome. She was a ‘happy camper’.

2. You won’t necessarily save money

We paid for the tent through savings in the cost of hotel rooms while traveling to compete in the Ohio triathlon. The story is much different for the motorhome.

Motorhome camping is clearly more comfortable than tent camping. With air-conditioning, we slept well in the motorhome no matter the outside temperature. Since arriving well rested on race day is important, this is a plus.

There is also the benefit of eating food that we prepare. This is both more healthy and less costly. The gas stove and refrigerator in the motorhome made this convenient.

On the other hand, motorhome camping is expensive. The unit we rented averaged nine miles per gallon (mpg) compared to 25-30 mpg for our van. This was when gasoline was $5 to over $6 per gallon.

Add to the cost of the additional fuel, the costs of renting the unit, and parking it at campgrounds with electricity and water hookups, and we spent $250 to $300 per day for the convenience of a motorhome.

3. Camping leads to a new triathlon experience

One of the joys of triathlon is that it can become a vehicle for adventure, travel, and exploration long after our fastest racing years are behind us.

If you’re new to triathlon after 50, this guide on how to start triathlon after 50 will help you take the first step.

Even though most triathlons do not offer an option of camping at the race venue, there are still wonderful benefits of camping nearby. It is a treat to be outdoors, exploring new areas of nature with its diverse fragrances, sounds, plants, birds, and other animals.

Once we get away from the city lights, it is wonderful how vast the night sky appears.

Camping along with a triathlon is another way to see God’s handiwork up close. I took this picture from Salmon Lake State Park (Seeley Lake, Montana), where we camped three nights before the Montana triathlon.

Who Should Consider Camping at a Triathlon?

Camping may be a good option if:

  • You enjoy the outdoors.
  • The race venue offers camping nearby.
  • You are traveling with family members.
  • You want to reduce race-morning driving time and/or stress.

A hotel may be a better choice if:

  • Sleep quality is your highest priority.
  • Weather is unpredictable.
  • You are traveling only for the race.
  • Comfort matters more than convenience.

Final Thoughts

Camping and triathlon turned out to be neither a complete success nor a complete failure for us. We enjoyed some wonderful experiences, especially when we could stay close to the race venue and spend extra time exploring places we might never have otherwise visited.

We also learned that camping is not always cheaper, easier, or more comfortable than a hotel. Like many aspects of triathlon, the best choice depends on your goals and personality.

If you’ve never considered camping around a race weekend, it may be worth trying once. You might discover a new way to experience the sport.

Most race directors will be happy to tell you about options for camping near the race, especially those held in city, county, state, and national parks.

Thinking about your next triathlon adventure?

Explore more resources for senior triathletes::

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Still have questions? Leave a comment—we’d love to hear from you.

Have You Combined Camping and Triathlon?

Have you camped at the triathlon venue before the race? What has been your experience with camping while traveling for a triathlon?

Please share your thoughts and experiences with us in the Comments section below.

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Becoming a Confident Open Water Swimmer

Terry L. VanderWert on May 28, 2026

swimming in open water requires one to be confident

Editor’s Note (First published October 15, 2022 • Updated May 2026): Since first publishing this article, I have continued hearing from senior triathletes about their experiences with open water swimming — including discussions at triathlon club meetings, conversations at races, and stories from readers. Many of the same themes continue to emerge: confidence, sighting, physical contact, staying calm, and learning to adapt to changing conditions. I’ve updated this article to include additional lessons and experiences shared by the senior triathlon community.

Lack of confidence in open water swimming is one of the top reasons many adults over 50 hesitate to try a triathlon. For some, the concern is not fitness but anxiety about swimming in deep, dark water with limited visibility, dealing with waves, or handling the physical contact that often occurs during races.

Many older triathletes describe discomfort not only from being unable to see the bottom, but also from not knowing what else may be in the water around them.

This post contains advice from senior triathletes who overcame those fears and went on to complete many triathlons and open water swim races.

Background

In early 2021, I conducted a survey about triathlon’s greatest challenges for seniors, both beginners and experienced triathletes. Nearly one of four respondents identified concern about the swim as a challenge.

My recent conversation with Pat and Joan Hogan about their triathlon journeys reminded me of this statistic. Fortunately, many seniors, including Joan Hogan, have “slain that dragon” to go on and compete in triathlons.

How have they done this?

And, perhaps more importantly, what mistakes and lessons have they learned along the way?

Approach

I asked three experienced senior triathletes who previously struggled with the open water swim how they had become more confident in open water. The three who generously and openly shared their experiences and advice, making this post as insightful as it is, are (in alphabetical order of last name):

Here is what I heard them say.

Some Discomfort With Open Water Swimming Is Normal

“You are not alone” was a common phrase I heard during my conversations with Nikki, Donna, and Paul.

The first step is to realize that some anxiety about open water swimming is normal. Truthfully, fear is beneficial when it causes us to avoid self-destructive actions and unnecessarily dangerous situations.

Donna recalled watching from a boat the swim leg of a half Ironman triathlon whose swim was in Savannah River. She was amazed to see the number of triathletes who were on their back, hanging onto a kayak (which is allowed by USAT rules), or showed other signs of struggling.

Swimming is the most technical of the three disciplines of a triathlon. While it requires fitness and endurance, the technique, which includes how your hands and arms enter the water and your posture throughout the stroke, is key to a comfortable swim.

At a recent The Villages Triathlon Club “Ask the Experts” panel discussion, experienced triathletes repeatedly emphasized that open water confidence comes as much from skill and composure as from conditioning. Questions from newer athletes focused heavily on sighting, contact with other swimmers, swimming off course, and managing anxiety during crowded race starts.

If you’re new to triathlon after 50, this guide on how to start triathlon after 50 will help you take the first step.

Ways to Develop More Confidence as an Open Water Swimmer

Nikki, Donna, and Paul prove you can become a confident open water swimmer.

What is the secret? Following is the picture they painted as they related their experiences.

First, Become Confident in the Pool

The three contributors to this post each mentioned the need to become confident swimming in a pool before heading into the open water.

What this will require depends on your experience with swimming. Some, who never learned to swim as a child, will need to start from the beginning, often with lessons. (If you are starting from the beginning, the first goal is to learn proper breathing.)

Others will develop confidence by swimming with a Masters swim or triathlon club. For others, hiring a swim coach to help them develop a more efficient swim stroke or kick will be the answer.

Paul said that when he was learning to swim, putting on flippers helped him to get enough forward momentum that he could focus on coordinating his arm movement and breathing. Once breathing during the swim stroke felt natural and relaxed, he put the flippers aside and focused on kicking.

Several experienced triathletes also emphasized something that surprises many beginners: open water swimming should not feel like a fight for survival. Efficient technique matters because wasted energy and poor body position can quickly increase anxiety in open water.

Practice Sighting in the Pool

One of the most common mistakes beginner triathletes make in open water is swimming off course. Even experienced swimmers can drift surprisingly far without realizing it.

At the Villages Triathlon Club panel discussion, several athletes described how poor sighting decisions added unnecessary distance, increased contact with other swimmers, or created confusion near swim exits and turn buoys.

Good sighting is NOT lifting your entire head high out of the water every few strokes. In fact, experienced coaches warn that lifting too high causes the hips and legs to sink, creating drag and disrupting rhythm.

Instead, practice “alligator eyes” sighting in the pool — quickly lifting just your eyes high enough to locate a water bottle before returning immediately to your normal stroke. For open water, the water bottle will be replaced by a turn buoy or other landmark (e.g. tree, “wacky waving inflatable arm flailing tube man”).

In my book Triathlon Adventures Across America, I describe several races where sighting mistakes became both humorous and instructive lessons. In Washington, for example, I briefly sighted toward the wrong landmark for the swim exit. Then, in Michigan, I learned firsthand how easy it is to swim off course when not paying attention as the race director described the course layout during the pre-race meeting.

Stay Calm and Focused

Even as you develop confidence in the pool, remember to stay focused on what you are trying to accomplish in each session. Avoid daydreaming.

Whether you are learning to swim or training to improve your stroke, focus is key to becoming a more efficient swimmer.

swimming with experienced swimmers is a path to becoming a more confident open water swimmer.
Joining a swim class or group that swims together regularly will help you improve both confidence and skill as a triathlon swimmer.

Many experienced triathletes emphasized that panic usually makes open water situations worse. Physical contact, waves, missed breaths, or temporary disorientation happen even to experienced swimmers.

The key is learning to remain composed long enough to recover rhythm and breathing.

During one race in California, I became temporarily dizzy during the swim. Remaining calm instead of reacting emotionally allowed me to regain control and continue safely. Open water swimming often rewards composure more than toughness.

Practice with Race Day Nutrition

We often think of muscle cramps as an issue for runners. However, cramps have ended a race for many a triathlete during the swim.

While swimming in the pool, learn of any issues you have with cramps. Some people experience these in their calf or foot muscles. Others can experience them in their lower back. I remember a cramp in one of my hamstring muscles cutting a swim session short.

For most people, preventing cramps is a matter of paying attention to nutrition and hydration before a swim.

Being adequately hydrated before the swim is a must to prevent cramps. Others benefit from eating a banana (potassium) or taking an electrolyte supplement thirty minutes before swimming.

Next, Practice in Open Water

Your next goal is to swim in the open water. For safety reasons, it is always best to swim with a training partner or coach.

A first principle of triathlon is “never do anything for the first time on race day”. This is especially true for open water swimming.

Start with a short distance, aiming to eventually swim at least two times the distance required in a short course (Sprint, Olympic) triathlon or the distance of your long-course triathlon.

If possible, complete this swim in different weather and water conditions. For example, don’t swim only if the water is calm. Practice swimming with wind and more choppy weather. You should even practice sighting with the sun in your eyes, a common situation during early morning races.

If the race will be in the ocean, practice getting past the breaking waves near shore by swimming through them. The experience in my triathlon in the Atlantic Ocean in New Hampshire taught me the value of this technique.

Experienced open water swimmers also learn to adapt to conditions instead of fighting them. Sun glare, chop, waves, current, and crowded starts are part of the sport.

Practicing only in calm, ideal conditions can create a false sense of readiness. Confidence grows by gradually experiencing different water conditions while staying within your comfort and safety limits.

Get the Right Gear

Arming yourself with a few items can eliminate some common sources of anxiety. Others can make you more visible while you are sharing the open water with boats and personal watercraft.

Besides a pair of good fitting goggles, including one pair with tinted lenses for those times when you are swimming into the sun, two must-have items for open water swim practice are:

While more expensive than these two items, a triathlon wetsuit is another wise investment. A wetsuit is great when the water or air temperature is cold. In addition, it adds buoyancy to keep your legs at the top of the water, making this one less thing with which to concern yourself.

Join Others to be More Confident as an Open Water Swimmer

When you first swim in open water, do so with other people. If possible, find a triathlon or swim club. If this doesn’t work because of where you live, find a place where experienced swimmers go, such as a public beach, and go with a friend.

Swim only in areas where swimming is specifically allowed. Swimming in “any old place” can mean swimming with unfriendly critters such as alligators, snakes, and jelly fish.

An ideal place to swim is at a public beach with lifeguards. According to the United States Lifesaving Association (USLA), the chance of a person drowning while at a beach protected by USLA affiliated lifeguards is 1 in 18 million.

Swim back and forth between lifeguard towers or, if there is only one, within the distance the single lifeguard covers. You can even inform the lifeguard of your situation.

Then, if possible, swim in water no deeper than that in which you can stand. This will eliminate another possible source of anxiety.

Ways to Maintain and Even Build Confidence in Open Water Swimming

Even after you have become confident in the open water, it is essential that you follow safe practices.

Nikki told me that before she heads out for a swim in the ocean or nearby Chesapeake Bay, she checks the surf forecast for the beach at which she plans to swim. In particular, she looks at the forecast for rip currents and wave height.

“I might still swim if there are waves a couple of feet, maybe more, but that changes the dynamics of the swim. I might not swim a mile but will be happy to work on my sighting, breathing, and other skills. I have actually found it to be quite fun and inspiring to see my skill level increase when swimming in more challenging water conditions.”

To learn more about rip currents, how to identify them, and how to swim in water where they are present; watch this short but information-packed video presentation by a representative of the National Weather Service.

Nikki’s comments on the benefit of swimming in different weather conditions and bodies of water (lakes, rivers, ocean) were echoed by Donna and Paul.

Other advice from the three for growing your confidence in the open water is:

  • Swim in open water every opportunity you have.
  • Continue to improve your swim fitness and technique. Learn to swim more efficiently. This does not have to mean swimming faster, but with less effort, using less energy because you are more efficient. Feeling out of breath, on the other hand, can bring on panic.
  • Finally, train yourself to mute any negative voices in your head. Some swimmers count from 1 to 100 over and over. Others sing. Do what works for you to stay calm.

“Do the thing you fear to do and keep on doing it… that is the quickest and surest way ever yet discovered to conquer fear.”

Dale Carnegie

Race Day Tips

Race day can present its own challenges. There is the almost inevitable contact with other swimmers. A race can also unleash an adrenaline-driven desire to keep up with or pass other racers.

Ways to mitigate these are:

  • If possible, swim in the open water of the race in the minutes leading up to the start of the race. This falls into the category of minimizing surprises that can come from:
    • Knowing the condition of the water in which you will walk into and swim. Are there sharp or slippery rocks on the way into the water? Are there weeds that I will touch when swimming? How quickly does the bottom drop-off?
    • Kick-starting your heart rate. If your heart rate spikes when starting fast, a pre-race swim will help prevent this.
    • Getting wet. The pre-race swim gets any shock of first entering the water out of the way before the race starts.
  • If there is a wave start, position yourself to one side of other swimmers or at the back of the pack.
  • Find and get into a rhythm as quickly as possible and stick to it. Stay calm. Nothing goes well when you tense up. This is just as true for swimming as it is for other sports.
  • Try to swim near others you can follow. As long as they stay on course, you can follow them, which reduces the amount of sighting you must do.
open water swim start at the California triathlon
Since I had arrived at the higher elevation (7,000 feet or 2,100 meters) of this race only two days earlier, I started near the back of the wave. Picture courtesy of Lefrak Photography.

Position Yourself Strategically

Several experienced athletes at the Villages panel discussion shared stories about being kicked in the shoulder, leg, or face during races. Their advice was not to fear contact, but to make smarter positioning decisions that reduce unnecessary congestion.

For newer swimmers, starting slightly to the outside or farther back can lead to a calmer and often faster swim experience overall.

In Triathlon Adventures Across America, I describe accidentally striking another swimmer during my first triathlon after the athlete unexpectedly stopped in the main swimming line. I also describe getting kicked hard in the chest during another race in Illinois.

Both experiences reinforced an important lesson: physical contact in open water swimming is normal. Expecting it — and staying calm when it happens — reduces anxiety significantly.

Resources for Becoming a More Confident Open Water Swimmer

Nikki, Donna, and Paul told me of the resources they have found helpful in becoming and staying confident while swimming in the open water.

Related post: Quickest Way To Your Faster Triathlon Swim

Thank You

Thank you to Nikki, Donna, and Paul for sharing your time and insights that are the basis for this post.

If you found this article useful, please add a Comment to thank them.

Is There More You Need to Know to Become a Confident Open Water Swimmer?

One of the strengths of the senior triathlon community is the willingness of athletes to share lessons learned — including mistakes, fears, and humorous race experiences.

What helped you become more confident in open water?

What advice would you give someone preparing for their first triathlon swim?

Comments: We’d love to hear about your experience. Join the conversation below. All comments are reviewed before they appear.

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What Gear Do You Really Need for Your First Triathlon?

Terry L. VanderWert on April 21, 2026

triathlon gear collage - running shoes, GPS watch, swim goggles

Getting started in triathlon doesn’t require a second mortgage. You can begin with minimal gear and invest more as your passion for the sport grows. To help you get started, here’s a two-tiered checklist focused on the needs of athletes over 50.

BASIC: The Essentials

This checklist covers what you absolutely need to complete your first sprint or super sprint triathlon safely and comfortably.

Swim

  • Swimsuit: A one-piece for women, or jammers/briefs for men.
  • Goggles: A comfortable pair that fits well and doesn’t leak.
  • Swim Cap: Often provided by the race, but having your own is good for training.

Bike

  • Bicycle: You can use any roadworthy bike—a road bike, hybrid, or even a mountain bike will work for your first race. Focus on comfort and fit.
  • Helmet: This is non-negotiable. A CPSC-certified helmet is required for all triathlon races.
  • Running Shoes: You can wear your running shoes on the bike for your first race, clipped pedals are a future goal.
  • Water Bottle: Essential for hydration during the ride.

Run

  • Running Shoes: A comfortable, well-fitting pair of running shoes is your most important piece of gear. Consider being fitted at a running specialty store.
  • Socks: A pair that wicks moisture to prevent blisters.

Race Day

  • Tri Suit: While a tri suit is convenient, for your first race, a swimsuit for the swim and comfortable athletic clothes for the bike and run will suffice.
  • Race Belt: An elastic belt to hold your race bib number, so you don’t have to pin it to your shirt.
  • Sunscreen: Protect your skin, especially if you’re fair-skinned. However, choose a product based on natural SPFs such as Badger Sport mineral sunscreen.
  • Nutritional Gels/Chews: These are not necessary for a sprint or shorter distance race, but you may want to use them during longer training sessions. I used gummy bears for my first triathlon.

NEXT LEVEL: Upgrading Your Gear

Once you’ve fallen in love with the sport, you may want to upgrade to gear that can improve performance, comfort, and safety.

Swim:

  • Wetsuit: Required for open water swims in colder temperatures and can also provide buoyancy, making swimming easier.
  • Anti-Fog Spray: For your goggles.

Bike:

  • Road or Triathlon Bike: A lighter, more efficient bike designed for speed and endurance.

Related Post: Five Factors For Selecting a Bike For Triathlon

  • Padded Bike Shorts or Tri Shorts: Provides comfort on longer rides.
  • Bike-Specific Shoes and Clipless Pedals: Allows you to generate more power and ride more efficiently.
  • Cycling Sunglasses: Provides eye protection from sun, wind, and debris.
  • Repair Kit: A small bag with tire levers, a spare tube, and a CO2 inflator or small pump.

Run

  • Race-Specific Running Shoes: Lighter shoes designed for speed on race day.
  • Elastic Laces: Also known as “lock laces”, these reduce the bike to run transition time.
  • Running Hat/Visor: Shields your face from the sun.

Technology & Accessories

  • GPS Watch: A multi-sport watch to track your swim, bike, and run metrics.
  • Heart Rate Monitor: Helps you train in the correct zones for your goals.
  • Bike Computer: Tracks speed, distance, and other metrics in real-time.
  • Transition Towel: A bright towel to easily identify your spot in the transition area.
  • Recovery Aids: A foam roller and massage gun are helpful for speeding recovery during your training phase.

What Did I Miss?

Are there any items you consider essential not included in this list?

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

Terry L. VanderWert on November 18, 2025

nutrition label on common sports drink

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.

If you’re already training, this guide on how to improve triathlon performance after 50 will help you take the next step.

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.

Related Post: How to Reduce VO2max Decline for Older Male and Female Triathletes

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:

ContextBest Carb ApproachFructose Role
Daily eatingWhole foods (vegetables, whole grains, fruit)Natural fructose in fruit is fine; avoid added sugars
Training < 90 minWater + electrolytes, such as a banana or other simple carb snackMinimal added fructose
Long training / raceGlucose + small fructose mix (approx. 2:1 glucose: fructose ratio)Helps carb absorption and energy delivery if your gut tolerates
RecoveryGlucose-based carbs + whole fruitNatural fructose from fruit supports glycogen restoration naturally

Related Post: Electrolytes: Vital for Hydration and Performance of Senior Triathletes

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.

Want to take the next step? Choose your path below.

Whether you’re just getting started or looking to improve, here are your next steps:

New to Triathlon?

Start with a step-by-step guide to triathlon after 50 designed specifically for older athletes.

Start Here →

Already Training?

Learn how to train smarter, recover better, and improve performance after 50.

Improve Performance →

Still have questions? Leave a comment—we’d love to hear from you.

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.

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