Training for aging athletes
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Seems like every year older I get, recovering from a race or hard ride takes longer and is more difficult. I can ride almost as fast as I did at 35 but instead of full recovery in a few day, it may take a week and sometimes even several weeks. Does anyone out there know of a good training program (that's worked for you) or just good advice on how to deal with this? I seem to be in a vicious cycle of over and undertraining. Thanks for any help! PS: I promise not to respond to trolls anymore
Posted by FFW  a 46 year old Cross-Country Rider riding a SWorks from Palmdale on 03/31/05
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- Re: Training for aging athletes
Yeah, sure. Pilot and CR3 said the same thing.
As for the training, don't do whatever it is that wipes you out. If you can consistently rate your performance on a given routine, trail, piece of road, whatever, you can learn where/when to ease up. Then you can gradually increase the grade/distance in increments. For me, 6 hours riding trails on a bicycle is my comfortable limit, up from 4 when I started in June 2003. Hope this helps. Seriously.
Posted by Big Bad Ben a 36 year old Weekend Warrior riding a Raleigh & The XR250R from Hollywood on 03/31/05
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- Re: Training for aging athletes
Try training with a heart rate monitor. It can really help out with showing you the intensity of your work out. Yes im only 35 but I had to train smart to get where i am today. That still may not be much!!?? But try rotating your workout days between hard days and recovery days. Keep your heart rate at about 50-60% of your max heartrate on easy days. It will help with the recovery with keeping you lose. It is alot harder than you think to keep your heart rate so low! Usually everyone wants to grind on every ride and that puts your HR at about 80-90% of max. I hope this helps. One more thing, ignore the Jack-asses on this site!!!!
Posted by Familyman a 35 year old Cross-Country Rider riding a Stumpy fsr from Upland on 03/31/05
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- Re: Training for aging athletes
Hey FFW I got an idea: Though I am a bit younger I think the problem is you are riding and getting into STP's "flog, flog, flog" death march type rides. Maybe let up on those prior to races and you'll prolly have more jiuce(pun intended) and recover faster from the races. ;-)
Paz Afuera
Posted by Papisimo riding a Bike on 04/01/05
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- Re: Training for aging athletes
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Thanks everyone! I forgot to mention my goals for the year and what I've been doing so far. I plan to race Sport class at Castaic, Brian Head, and Rim Nordic Series and probably Mt SAC. Also plan to do 5 or 6 double centuries on the road, incuding triple crown stage race rides. Already did 2 DC's; Butterfield in Feb and Death Valley in March (with mediocre times) and plan on 3 more - April 16th, May 28th and September 24th. My current training plan is the one I used successfully from age 40 to 43 which is to ride either road on the weekend 60-100 miles Saturday and 50 or so Sunday or a mountain bike race/flog. During the week I do an easy half hour spin on the trainer Monday then ride 12-20 miles dirt (yeah with the STP and other flogmeisters) or 1 hr on the trainer 2-3 evenings depending on how the old carcass feels. If I have tough events back-to-back weekends, I usually just spin on the trainer a few times during the week and do a set of intervals just under threshold (5X5) on Thursday. I have not been using my HRM much this year but will start now. What's happening is; when it really matters, I'm either flying or dieing. Unfortunately I can't seem to predict which will happen until I'm actually in the event.
After typing this out, guess I am overdoing it. But it did work well for me in the past.
What I need to figure out is; how do I taper or scale back without losing fitness, speed and power? Or, should I change my approach completely? Thanks again!
Posted by FFW a 46 year old Cross-Country Rider riding a SWorks from Palmdale on 04/01/05
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