Training/Cross-training at 61
 

Apologies up front for what will probably be a somewhat long and rambling post. I'm at a point in training where I'm not quite sure what I'm doing, or which way to go.

A little background: Like the title said, I'm 61 years old, a former (40+years) smoker, and I'm in my third year of cycling after a few years of little activity. This year, I also took up running again (my first love from years ago). Currently, my schedule looks like this: Sunday, Tuesday, Friday; ride 20 to 35 miles. Monday, Wednesday, Saturday; run 6 miles. Thursday I take off, since I have to work a split shift that day.

I am not fast, and I have no plans to ever enter a race, either cycling or running. I just want to attain/maintain the best level of fitness possible, given my age and history. My running pace averages 6:03, and I average 14 mph on the bike. Its hilly country around here, with flats few and far between, and short when you find 'em.

It sort of feels like I'm stuck. I guess I'm afraid to push much harder, since my knees and hips are currently doing really well, and I don't want to jeopardize that. That, and I find that my wind is somewhat lacking, no doubt because of so many years of smoking. It seems like if I push any harder on the bike, I'll be asking for knee trouble, and if I push any harder running.........well, I feel like I'm pretty well maxed out there as it is. My rides are typically majority zone 2 to 3, runs are zone 4 to 5.

I guess I'm not really at all sure what I'm asking. Perhaps looking for ideas on whether I should be doing more, or am I approaching over-training? Should I expect that I can do better, or should I be happy with what I've got?

Stop the running.

The one thing I find that helps my fitness the most is well timed rest days. Take 2 or 3 days off and let your body recover completely and you may find more energy than you thought you had. I'm older as well (63) and worry that if I take a couple days off I'll lose the conditioning that I earned up to that point but rest and recovery can do some real magic and 'unstick' you if you give it chance.

I forgot to add that this advice seems to go counter to all the fitness regimes and programs that advise more, more, more, faster, faster but at an older age resting can be a very powerful fitness aid. I wonder how many actually use this method? I've learned to rely on it to keep my aging body from injury.

After three years, this is your pace and if your knees aren't bothering you, then just work on daily consistency. I also am not sure about running and knees. I'm "only" 54, but I've been seriously bike commuting for 24 years. If you feel "stuck" try varying your routes, or buy a bike (or bikes) of a different riding style and see how that works. I have three bikes and I try to mix it up to keep from repetitive injuries.

But as far as Upping your effort, or increasing your degree of difficulty...don't worry...aging will take care of that for you.

The usual recommendation is doing intervals. However, I've read that older people should be careful about driving their heart rate extremely high so you need to do it within reason.

Figure out your heart rate zones and get a good duathlon training plan. Many are available for free.

And never, ever stop running.

Realistically, you probably are overtraining. I have worked with a number of personal trainers, every one of them yelled at me for keeping up a schedule like yours, plus I was adding in even more training.

Rest days are important, even recovery days where you go easy. I'm glad to see that most of your cycling is in 2 and 3, I think it's harder to push yourself into the high zones in cycling unless you do excruciatingly tough hill climbs or really max out your speed. I rarelly get over my low zone 3 heartrate when I ride. Running in 4 and 5 is pretty normal unless you are an elite runner, so that seems fine. 6 miles three times a week isn't too much for the average runner, unless it's causing you problems with joints. I just found out I have osteoarthritis eating away at my cartilidge in my left knee - Ortho said joint supplements can help a lot for osteo-based cartiledge loss, but not much for rheumatoid. So take a joint supplement to help maintain what you have.

Have you ever seen a pulmonologist about your breathing issues? You might be able to get some benefit out of one of the inhaled drugs like Symbicort or Spiriva. Worth checking out.

Also, you are very cardio top-heavy in your routine. You need to mix it up, get some strength training in there, and also be sure to work on flexibility and agility, stretching, yoga, that kind of thing. Those can still be a lot of exertion and even burn significant calories, but are overall easier on the body, a slower, gentler kind of workout.

What about your weight? Is it appropriate for your frame size? Is your body fat percentage out of line? You might see what you can adjust in your diet to lose fat without sacrificing muscle. High P helps that. Good fats help that too.

Best of luck.

Over training is very common amongst us older folks but hard to recognize, and hard to let go of our need to stay in shape or chase our youthful conditioning that will never really return. Try a couple days off with some Yoga as suggested above or just a couple days off doing no exercise at all and see if your energy doesn't return. It seems like a step backwards but think about any pro athlete in any sport. If they can arrive at the playoff's 'rested' that can be a huge advantage.

"I guess I'm not really at all sure what I'm asking. Perhaps looking for ideas on whether I should be doing more, or am I approaching over-training? Should I expect that I can do better, or should I be happy with what I've got?"

I'm 63, started riding again about 10 years ago. I was never a strong cyclist but was a pretty good distance runner in my day. Sounds like we ride in similar terrain, not many flats where I ride. My experience was that it took 4-5 years for my legs and lungs to become cycling strong. Sure, I could go for an occasional long ride of 60 miles or so would even do a century once a year but I knew that I was extending myself big time. After 3-4 years the yearly winter break of a few months no longer was debilatating and I could jump on the bike and ride 25-35 right off, albeit in moderate time. Then I can build on that for the rest of the riding season. This year I've lessened my daily mileage and try to ride harder for shorter distances and find that my climbing and cadence has really improved.

IMHO you're doing great, you might even be riding a bit much. Maybe do 15-20 at a brisker pace to build muscle rather then endurance and bank on that next year. Lots of people on this forum are riding 50 miles plus after a few months of biking and I just wonder if that's a good long term training plan. I'd advise to not get caught up with comparisons. BTW, I'm so jealous that you can still run. Can't take the pounding any more myself.

Wow, thanks for all the thoughtful and really helpful posts, guys! My main takeaway is that I might be trying just a little too hard. Here's something I also didn't explain in my initial post, and that's my sleep pattern. I work a really odd shift (I'm up at 1AM and can be done work anytime from 7AM to 11AM) so adequate sleep is probably an issue. Its hard for me to get more than 4 hours a night, so I typically try to get a nap in the afternoon (couple of hours). I know I would benefit from a good 8 hour sleep cycle, but short of retiring, which I don't want to do yet, I have to make it work.

Much as I hate to, I'm going to try to work in at least one more rest day most weeks, and will really consider (strike that 'really consider', I will) take a few days off to recharge. Darn it though, summer is almost over, winters up here are long, and I like to make the most of the warm days we have left! Oh well, I guess it would pay me to be smart about it. I'm also going to consider doing some shorter distance-higher intensity rides, and try to work some more strength training in. I had been doing that regularly on non riding days, but let it go in favor of more miles running.

I guess this means my experiment with trying to burn as many calories as I can to make it possible to be......er.....shall we say a bit loose with the diet, is over? I knew way down deep that this wasn't feasible anyway. Sigh, back to trying to eat sensibly, grumble, grumble.

I know a true runner will not accept such a thing, but I switched to walking to go along with my cycling. Just a 5K 4 or 5 times a week. Works better for me, along with a fair amount of upper body (push ups etc). I only smoked up to age 35, so I got lucky there. Don't know that it makes that much difference what you do, just do it.

Minimize the running, or stop.
Get a coach if you have specific goals.
The 'right' exercise pattern/intensity, is better than 'more' exercise.
Listen to your body. Recover.


Not necessarily in that order.

I was going to suggest you drop one running day and one cycling day and introduce two days a week(not done consecutively) of strength training via lifting weights.

That's an interesting idea, thank you! Seems like this would leave me much fresher for my rides and runs, while still being able to get some exercise in on the 'off' days, to avoid getting that 'OMG I'm going to lose it' feeling.

I am a big believer that doing resistance training with weights is incredibly beneficial for everyone, especially people over 60. :)

One other thing to contemplate for anyone who has a little shortness of breath or chest tightness on exertion - ask to have your blood iron and B vitamin levels tested. They should do a cbc, ferritin, total iron, iron binding capacity, a b12, b6, and thiamin. D and A couldn't hurt either.

I had that same feeling - in an older man you get sent to the cardiologist / physically all fine, but I was very iron deficient, borderline anemic, and very low b12. Iron pills and a monthly b12 shot have worked out great, fast cheap and easy cure.

While probably NOT likely, if anyone has unexplained shortness of breath, dizziness, or nausea on exercise. Low ferritin is a pretty unrecognized problem until it falls totally off the chart and anemia develops. If other things check out, heart and lungs check into that. Labs are cheap or free under most insurance, the cure can cost like $8-$10 a month.

THIS is the issue as we age. We sometimes think we need go harder and harder or else our muscles will atrophy over night and we will suddenly lose our physical shape. The truth, for our over all health, can be just the opposite.

The hard part is changing our mental attitude about exercise. Exercise isn't intended to beat us down until we can hardly move. It's instead intended to keep us active so we can enjoy life a little longer. Take a couple days off, even 3. Just try it. I know it's not easy and I speak from experience, but try it. During those couple days off notice how much easier everything is because you exercise and ENJOY that feeling. When you get to your routine you will be refreshed and ready to go.

There's also an entire Training Forum that might give you some advice as well.

Training & Nutrition - Bike Forums

6:03/mi? You're basically running 36 min 10ks 3 times a week and only 14mph on the bike? I don't understand how that can happen. If you want to ride faster you could cut out the running but not sure why you'd want to change your current routine.

Did I miss it? No one mentioned the value of varying your distances.
Other than that I echo other recommendations (more recovery, more strength days, more flexibility (yoga)).

Yup, vary the distances for both activities.

As well I'm guessing that like a lot of seasonal athletes, you got back on the bike in April or so and may now be burned out. You'd be the 2nd person I've seen comment on felling like they were in a rut.

Maybe take a week off and do maybe 20% of your usual. Go hiking or kayaking. Maine has that in abundance and doing a different activity lets you use your conditioning.

I also discovered years ago that I should do a 5-6 week cycle of gradual building of distance and time, then a back off week. Maybe work that in to your schedule.

This x100.

I guess I'm missing something. You're running 6 miles, 3x a week and you're running at a 6:03 pace? The world record for the over 60 10K is something like 32-33 minutes.

I'm not far from you in age and I also cross train - I find it easier to recover by not constantly working the same muscles. I vary my bike rides and use my weekends to ride 40-50 miles on Saturday and Sunday when I can spend 2.5-3 hours on the road. Week night rides are shorter as I prefer to ride only in daylight.

I also try to vary my runs by distance and terrain. I run trails a couple evenings a week and run 3 to 5 miles depending on the loop I choose.

Varying the workouts, routes and pace keeps me from obsessing about times, personal bests, and aging. I now measure exercise success by the amount of time I exercise.

Keep up the good work.

I'm an advocate of spinning, using low gears, to protect the knees. I'm over 200 pounds and I've been riding road and mtb for 30+ years without knee issues.
I'm not fast and lately having trouble getting enough saddle time but 25 miles is just a warm-up. I doubt if you're overtraining in the clinical sense but you may be a bit bored or burned out.
To me, the thing that keeps riding fun is riding with friends or other like-minded people, especially if they are willing to wait after a climb. This is also the best way to get faster, riding with faster riders, as long as they wait if you get dropped.
Don't know if you've tried it but riding bikes in the snow is amazingly fun. I have not tried a fat bike but I did ride a mountain bike in the snow quite a bit and it is a blast. You rides can be shorter and quite intense, depending on the snow (wet or very soft snow isn't great to ride on) and if you have the right clothing you will be fine, even if you have to push some.

Thanks again, folks. Lots of inspiration and ideas that I'm taking to heart! By the way, for those wondering about my running pace, that should be 10:03, not 6:03. Inadequate proof reading before hitting the go button, sorry. If I were averaging 6:03 on a six mile run....well, I don't know what, but I'm not. Not even close. Heck, if it weren't for some nice long downhills, I wouldn't even be at 10:03!

I'm at 178 pounds, quite consistently over the last few months. Last year I got down to 165 briefly, but I think that was a bit on the low side for me, probably 170 would be ideal. I think I've just gotten myself into a bit of a rut, need to get back to strength training some, and be more willing to cut myself a break from time to time. Its hard to accept 61 when I feel that I should still be 35! On the other hand, I definitely feel that I'm in better shape now than I was then, so there's that. Sometimes I'm even marginally less stupid!