I'm 76 for a little context.
1) 30
2) When I was 18, I did 200 1-legged squats off each leg. Now, I dunno. I just got back from backpacking up and down 2400', up one day, down the next. I did get tired, but I'm out of shape. My legs don't feel like doing 100 squats right now. In my late 50's. I'd do sets of 30 barbell squats at 85% bodyweight.
3) Average? Why would I calculate that. I'm down to ~50 miles for a good Sunday tandem ride. My indoor roller rides are usually ~20 miles. When I was 74, I rode 154 miles & 9,000' in 10:17 moving and 11:41 elapsed. My longest day ride has been 400k.
I'm fairly typical for an experienced club rider, lots of folks faster, lots of folks slower.
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