Endurance athletes over 50 or 60
Sunday, February 11, 2024, 2:48:23PM EST
Here’s the realities I’ve gleaned from the pros and my own experience over the last two years of getting back into endurance sports. I’m 56 now:
- VO2 max is one of greatest indicators of longevity
- Over 50 people lose training gains faster than younger people (so don’t stop)
- Over 50 people lose VO2 max very quickly
- Over 50 people lose all muscle gains after only six weeks
- Over 50 people put on fat about 30% faster than younger people
- Over 50 people must continue to “include intensity” in exercise
- Over 50 people benefit more from high-intensity more than ultra endurance
- Over 50 people should not fear high-intensity, it helps, not hurts
Hearing Nathan and Joel talk in these videos has me adjusting my training priorities:
- Focus on shorter, intense races and events to promote VO2 max and strength
- Main annual event: 120 km (75 miles) Lake Norman Gran Fondo in three hours
- Build an old-man “sprinter” body to counter-act loss of muscle
- Focus on high-intensity Zwift indoor racing above all else
- Reach 4.0 w/kg FTP by 2025 (300 watts / 75 kilos)
- 20 minutes of fasted yoga first thing every day (as physical therapy)
- 21-day training cycle (TRRTRRTRR TRRTRRTRR RRR) for best recovery
- 30,000 TSS annual training volume (about 1764/cycle, 800/9-days)
- Sleep 8-12 hours a day depending on recovery needs including nap
- Two 150+ TSS days include HiT strength/power or racing (usually safely indoors)
- One 150+ TSS day with 4-7 hour endurance ride (preferably outdoors)
- All recovery days no more than 50 TSS (usually 2 hours zone 1 outdoors around sunset)
- Must include strength training during “race” season (unlike my youth)
- Must eliminate calorie-dense and processed foods but eat as much good food as want
- Absolutely no main events longer than three hours
- No more Assault on Mt. Mitchell after 2024 (too long and slow)
- No Tour Divide / GDMBR or other “ultra endurance” stuff
- One very slow bikepacking trip every 21 days during RRR just for fun
Related:
- https://youtu.be/yohOrJHsUKw?si=DmN8xwhE_Ic3rhS6
- https://youtu.be/LLnwod55J3w?si=bOvr_QkN9nyc-Jt5