At 78 I train 6 days a week with intervals on a smart trainer for 4 days and hammer sessions of 60 and 31 mi. Sat. and Sunday with a bunch of 50 year olds. I take a nap every day I ride from 20 min to about an hour depending on how hard the ride was. I use Heed on all rides and add protein if over 60 mi.; My post ride drink has been chocolate milk for the last 5 years.