McBTC

We're all spectators when it comes to future climate and especially now– the sun is going quiet (getting cooler) as it has happened periodically throughout history (last time it happened was throughout the 1600s). A grand minimum, as it's called, could change everything, everywhere.

McBTC

That was different– 23 mile ride and 20+ mph winds out of the north so spent more time than usual in the drops and on clip-on aerobars. It wasn't super cold (mostly high 50s). Enjoyed the big benefit of a tailwind for 1/2 of the ride but offsetting that, a headwind on the other 1/2. Wearing some wool helped a lot in handling the wind chill.

DougG

One of my favorite riding routes goes in a direction where, with the usual westerly winds, means that 90% of the time I have the wind at my back on the way out and then the long struggle back. So on one particularly breezy day, I finally gave in, hauled my bike out to my usual turnaround spot in my SUV, then rode the out-and-back in reverse to have the wind behind me on the back leg. Have to do that more often...

CrazyIvan

I'm wondering, do any of you cross train? For example, cycling doesn't do much for the core or upper body. I've been riding bicycles for a very long time, I'm 80, but I know I must do other things to stay active,
Today I rode my Me-Mover for about 20 miles, half into a headwind. Yesterday I weight trained, benched, incline flys and lat pull downs, ended with ab crunches and used a Precor stretcher, rode to the gym and back on a Me-Mover. I know some of you may wonder why I ride the Me-Mover? Because it gives my back a break along with my balls, too much of the same thing is not the greatest for our bodies, besides it takes about 20% more effort to propel the Me-Mover than a bicycle, and I'm standing. I can feel the difference when I'm back spinning, everything is easier.

Wildwood

I was never a gym rat. All my cross training is done outside = hiking, skiing, kayak, etc. Yardwork and outside maintenance on this property constitutes cross-training at times, but not in Feb.

DougG

I certainly do. Being primarily a runner, I do that all year round, if only on a treadmill in the depths of winter. But I go to the gym two or three times a week in the winter and maybe once a week in the summer. I've lost a lot of strength over the past decade and would like to slow that progression as much as possible. Core strengthening is also important to hold off my periodic back problems. I used to swim about once a week in the winter, which is a really good overall workout for arms and legs, but my schedule this year has made that difficult to keep up with.

bargeon

My situation is similar to GougG. Regular gym rat in winter, less often but still regular in summer. Focus on cardio, core, upper back, and balance. Though I'm a bit jealous of Wildwood, the "outdoor gym" exercise always feels great when I can do it.

CrazyIvan

Me too with time, not enough during the day which is why I've been using the Me-Mover to go shopping, I overdid shopping a few times and blew my road bicycle tires with heavy packages and run errands while I get a workout. I get home with my heart rate higher than it would have been using a car.
As far as gaining strength, I'm getting back mins after a recent surgery, taking longer than I thought because of age, but I can feel it returning.

CrazyIvan

Since I was 25 years old I got used to staying in shape, i.e. maintain my body doing resistance training as well as aerobics. I never considered myself a gym rat, not obsessed with massive muscles, only reasonable strength. After my recent surgery, I felt the strength loss as well as endurance, however, if there is such a thing as muscle memory, I'm experiencing it with my bicycle, Me-Mover, and weights.
I have friends who choose a particular form of exercise and will not even consider another even if it's not producing a complete physical conditioning results.

McBTC

I've been working on an age-related workout regimen aimed at regaining hill climbing strength and longer ride capability. What I hope will be a good approach is a focusing on recovery time between intervals.

My thought is that, at least for now and probably for the rest of the winter, I can accomplish the benefits of interval training by taking dvantage of higher than usual winds and the natural elevation change riding outdoors.

My thought is that I'll go for ~2 increasingly longer rides /wk (adding miles along the way) and step up the effort on inclines. Added to this regimen will be easy spinning between times on an indoor trainer to keep the blood flowing.

More specifically... for the intervals, I plan on looking at the number of days between 'intervals' and allowing 3 days for recovery, which works out to be 2 1/3 'intervals' /wk .

Sort of basing the strategy on ideas I read here (2 vs. 3 days for recovery):

Training frequency requirements for older adults

McBTC

Interesting article concluding that beer can be a good recovery drink after all... e.g., up to 660ml (that's just over 22 ounces) poses no dehydration risk.

Sounds good to me! Early Tour d'France participants apparently drank alcohol during the race. Of course, they also smoked cigarettes too but... for those who do not have an alcohol problem, there actually are some health benefits to having a beer --e.g., greater bone density? Never heard that before.

https://www.welovecycling.com/wide/2...-beer-cyclist/

FrenchFit 

I don't know if I would call it "train", but I run 4 times a week, do kettlebells, push-ups, T25, and I'm getting back into Tai Chi.

Training infers to me you have a competitive event around the corner, ..perhaps that's life in general...

I know there are many who disagree, but running screws up my cycling pace, and vice versa. But I don't know that I care all that much, I am not not out set any records. The general payoffs outweight the negatives.

CrazyIvan

Keep on keeping on! We all need diversification, it's the way we are made, no matter how great cycling is.

CrazyIvan

Will any of you be able to ride at the annual Rails to Trails ride on the Withlacoochee Trail? Many cyclists will be attending from all over the US and beyond. It's always been a great event, I'm looking forward to riding my Me-Mover there.

McBTC

Interesting article... Looks like in addition to working muscle recovery time into an exercise plan, us old folks might benefit by upping the protein uptake, "shortly after exercise." While a cool draft of craft IPA doesn't provide much protein, it does contain leucine (and other amino acids) that apparently helps with the recovery process.

Do Older People Need Longer Exercise Recovery? | Berkeley Wellness

McBTC

So... something to try with a recovery plan (to maximize muscle-building) is, after a strenuous workout, pound some bottled water to avoid dehydration, have no more than 22 ounces of beer no sooner than 30 minutes after the ride (no alcohol the following day) and, eat a tin of kippered herring to jump-start your leucine-rich protein after-exercise requirement.

https://www.sportsnutritioncenter.co...-your-workout/

DougG

I run for fitness and as training for local races, where I'm reasonably competitive in my age group in 5Ks and 10Ks. I used to do distances up to the marathon, but it's too hard on my body these days. As you probably know, running is pretty much always an exertion, but cycling doesn't have to be. I ride just for enjoyment and to go places; the only time my HR gets up there is on a long and/or steep hill, and there are none of those in my local riding area. I used to ride with some tri-athlete buddies but gave up trying to keep up with them -- too much effort that spoiled the fun.

I did do a duathlon a few years ago that they talked me into. It was a "sprint" event with a 5K run, 20K bike, and another 5K run. I basically did the first run and the bike much too hard. They had warned me about the bike-to-run transition, but I couldn't believe how my legs turned to jelly when I tried to start running again! Definitely a PW time in the 5K...

FrenchFit 

How about that , ...I registered for a duathlon myself, then backed out because I was stressing about it...which I thought was sorta dumb. I need to keep things fun, if my workouts become work I avoid them. Trail running is a particular joy, we have lots of hills here and I've found 5K on a hilly trail is a super workout for old legs & butt.

Alternating between cycling and running keeps things fresh, but not fun if done consecutively...as you observe.

RonH

Strange that they postponed this ride from October (because of hurricane Irma) to the same month as the Clean Air ride, which is March 24.

McBTC

Ever had one of those days... everything goes according to Hoyle but >12 miles seems more like >20. Oh well... still a good ride but shorter than usual (my last ride was 27 miles) and looking forward to the next– so... not a bad outcome from a fun point of view although, I'm training for distance so I'm not sure how it fits in with my grand plan. Should I incorporate a lazy day now and then into my training schedule? I'd like to hit the road and put down 30 miles twice a week but I'm a ways off and not going to get there doing 12+ rides on outdoor days. Maybe I'm overdoing the indoor trainer.

CrazyIvan

Great turnout at the Withlacoochee Rails to Trails ride today, good talk at the SAG stops. I wish everyone in the US could do the same, get along with one another.

RonH

We did a "hard" ride on the Withlacoochee Trail yesterday. Dave rode from Holder and met me at the Hernando trailhead and we rode south to Floral City and back. The wind was from the NW and it was brutal. I was whipped when I got home. I can still feel it today. I hate getting old.

DowneasTTer

See you should have gone to the "new" trail off 200 as it runs E and W. At least you would have only had the wind one way. You guys are too much... Cilla spent the day planting and I cleaned the bikes for the first time in a couple of months. Looking forward to warmer... less windy days. Oh and I agree "this getting old is getting OLD" but beats the alternative. See you on the trail.

RonH

Dave keeps asking about the new trail and I keep asking him when he wants to try some hills on the Suncoast. It gets REALLY WARM over there in the warmer months.
Yep. I gotta clean my bikes too. I haven't done anything even close to cleaning them since October.

McBTC

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All in all, aging is not for sissies, or so it would seem...