ambro

Hi - I'm not quite 50 (but close :-) so I hope you don't mind me posting here -

I have been reading quite a bit about the benefits of High Intensity Interval Training (HIIT) for 50+ and especially mid-late Seniors, and am wondering if any of you have been doing it, and what your thoughts are.

I am a big advocate of that type of training - pretty much all I do - and can attest to the positive effects, and have read multiple articles citing the benefits of this form of training for the more mature athlete. But most riders I know in this age group - particularly those over 65 - seem to keep to the long-slow distance training protocols.

So do any of you rely on this form of training (i.e. sets of max-level, v02 max-level, or threshold-intervals), as part of your regular training routine?

Thanks.

bkaapcke

Why the big hurry? bk

Terex

I read all this stuff too. In my experience, training for 50+ people goes like this: Start with long slow (or steady) distance, and work up to HIIT training. I've done this all totally by feel for my recovery response over a period of years, and although not scientific, I got really strong and avoided all overuse injuries. Anything remotely related to "high intensity", without proper buildup, is asking for trouble in the form of injury. Basically a self-monitored Lydiard approach. Also, my view on continuous improvement throughout the year and year to year, worked really well for me mentally. If you get hung up on specific time-based goals, you are also looking for mental as well as physical breakdown in many case.

Although I still ride some, I'm busy applying the same concept to hiking/trail running in the Rockies and my experience base from cycling has been directly transferable. I just wish I could directly transfer my fitness base from about 3 years ago.

There are several people on this forum with tons of knowledge and experience with a much more technical approach. I'm sure they will be chiming in, and may have the level of detail that you're looking for. Enjoy!

philbob57

I hurt my back when I was 42. Before that, my practice was always to go a little farther and/or faster than I thought I wanted to, and that served me well. After I hurt my back (L4/L5 disc) that approach invariably ended with me in pain and off my bike for too many days. I then started wrapping up every ride a little earlier and a little slower than I wanted to. I built up miles and speed slowly, but I experienced no pain, and I did build up miles and speed. HIIT is a useful technique, but probably not for everyone, unless 'HI' is redefined for every individual.

UtahRider

I incorporate this kind of training in my running, lots of hill sprints, 100m, 200m, 50m intervals.

Dudelsack 

I'd settle for LOIT right about now: low intensity training.

I think that would make people who do it loiterers, which sounds about right.

DnvrFox

Almost 74 and not training for anything except smiles with my miles! I did a very happy and fun 30 mile ride through beautiful country, rode around a lake - with two other 70+'rs this morning, stopped off for some snacks, climbed some hills and zoomed down others. What could be better in life?

bobthib

HIIT has it's place, but a lot depends on your objective. IF you are into competitive cycling, perhaps it is appropriate. But if you are just a weekend warrior looking to improve your ability to keep up, it may not be your best training approach.

If you have very limited time, FREQUENT HIIT sessions are great for building high end (sprints,) but don't do much for endurance. Better to investigate MAFFETONE aerobic training to build endurance AND speed. IMHO.

HIPCHIP

Any person, at any age, can do, and benefit from, high intensity training. There have been studies of those in their 60's, 70', 80's and older, showing improvements to health with physical training of any type. But also, at any age, you have to build to it slowly, maybe more so at an older age. Make sure your health is up to par before just going out and doing it, and if you have any health problems, make sure you seek medical evaluations first. A "Stress Test" may be a good thing to make certain you won't go out and have a heart attack or stroke because your blood pressure rose too high. And obviously, if you have any other problems that would restrict you from doing this, then you need to modify what you are doing. Don't put too much stress on a joint until the muscles, tendons, bone, etc. have had a chance to become used to it or you could end up with a strain, or at worst, even a fracture.

Carbonfiberboy 

The only change I've made in my training methods in the 18 years since I was 50 is to increase recovery times slightly. I do about the same amount of threshold work and anaerobic work that I've always done, though I've decreased the volume of the lower end.

Everyone knows we have to increase recovery time as we age. That automatically means reduced training volume, decreasing the need for recovery, and also losing training volume during recovery. So then you have to decide what to cut. I've chosen to cut the low end. Instead of doing 50 mile endurance rides, I do 20-30 mile endurance rides. This hasn't hurt my endurance as much as one might think. I can still do a 200k on any given day.

However, I've maintained the amount of time I spend, in Friel's terms, sub-threshold or zone 4. I put in .75-1.5 hours/week at that. I also do some sprints and the occasional 10 minute anaerobic interval. I haven't done formal HIIT work though I probably should. That's just not as much fun for me, so I tend not to do it.

I've been influenced by Carmichael's The Time Crunched Cyclist, in which he argues that if you must cut volume you shouldn't short the high end. My experience in our friendly Sunday ride competitions bears out this view.

FrenchFit 

I'm doing structured interval training on 5K runs, though I'm not running up to 100% of my max. Same with SufferFest videos on a spin bike. All out HIIT seems unnecessary to me, at age 60 I have no desire to start puking on the trail...passer-byes would probably call 911. But I'm a believer in working beyond your comfort zone, love the feeling of finishing exhausted. No negatives to report. I will say that I worked into it, no way I would have just jumped off the couch a year ago and decided to run 5K with interval sprints, my head would've exploded.

TromboneAl

My ideal week has one LSD ride (60 miles, HR below 75% of max), and one HIIT ride (16 miles with 4-5 20 second sprints).

Three days ago I did a 60 mile ride, and threw in two HIIs in the last 10 miles. I don't know if that was the cause, but I was extra tired for the next two days.

DGlenday

This^

I agree - to a point. I've found that with a fair amount of HIIT, the body learns to recover more quickly - and that helped my endurance.

Interesting - I went exactly the other way - was doing climbs, hikes and competitive "extreme" hikes, then started cycling about 2.5 years ago.

I'm sure my experience would be been similar to yours: My first few rides were horrible, and I thought I'd never be a cyclist. (Ride #1 was 5 miles at 15mph, and I thought I was at death's door ) But after some pretty determined training, the fitness from hiking etc. did translate quite quickly and I did my first century after 2.5 months on the bike, at a moving ave. of 19.2.

True - and for more very well qualified advice in 50+ training, you might do well to go to the 50+ racing forum: https://www.bikeforums.net/forumdispl...Disciplines%29 Some very accomplished 50+ people in there!

Also consider Joe Friel's and John Hughes's books.

nmichell

I have Joe Friel's latest book "Triathlon Science" -- a great book for fitness geeks. Chapters are written by experts in a particular area, with tons of references to various studies. The current research does show a benefit to HIIT, at pretty much any age or fitness level, if your goal is to improve performance. But high intensity seems to be a double-edged sword -- some is good, but more is not better, and of course, YMMV

OldTryGuy

No HIIT for this guy since it sounds too much like work and unless I receive a financial gain in return for my painful efforts, I do not work. I ride with stronger individuals and do my best to stay with them.

There most certainly are reasons for properly undertaking HIIT and I tip my helmet to those 50+ers who go for it.

Ali_Pine

I'll limit myself to Special High Intensity Training - Once or twice each day.

Bikey Mikey

digibud

I do some version of HIIT nearly every ride. On the road it's not safe to do real snot dripping air gasping 100% max effort but you can certainly push super hard for a minute, back off for two and repeat. In spinning classes where I don't fear falling over I can push harder. For whatever reason, I enjoy pushing that hard.