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You don’t have to get slower because you get older

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You don’t have to get slower because you get older

Old 10-17-23, 07:24 PM
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Originally Posted by choddo
Indeed but that is as nothing compared to what sadly befalls many by the time they reach (or don’t) their 60s
I look at it this way, sure I am slower than during my peak in my middle 30s, but when I compare myself to other males my age who are not active, I am miles and years ahead.
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Old 10-18-23, 02:32 AM
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Originally Posted by choddo
Indeed but that is as nothing compared to what sadly befalls many by the time they reach (or don’t) their 60s
It is best to focus on things that you have some control over and aerobic fitness is one of them. I have read that VO2 max is a very good predictor of all cause mortality in older people.
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Old 10-18-23, 05:45 AM
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Originally Posted by PeteHski
It is best to focus on things that you have some control over and aerobic fitness is one of them. I have read that VO2 max is a very good predictor of all cause mortality in older people.
Yeah although diminishing returns. Pretty bad news at the bottom quartile…
https://peterattiamd.com/how-does-vo...ith-longevity/
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Old 10-18-23, 12:46 PM
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Originally Posted by choddo
Yeah although diminishing returns. Pretty bad news at the bottom quartile…
https://peterattiamd.com/how-does-vo...ith-longevity/
As it happens I’m reading his book at the moment, but not got too far into it yet.

Diminishing returns is okay with me. I just want to be doing whatever I can with limited time. Getting slower on my bike wouldn’t really bother me in terms of ego, but it would be an indicator of declining physical health and that is something that would concern me.
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Old 10-18-23, 04:31 PM
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Originally Posted by choddo
Yeah although diminishing returns. Pretty bad news at the bottom quartile…
https://peterattiamd.com/how-does-vo...ith-longevity/

Using many of Peter’s principles, I went from the bottom 5% to the top 5% (or better) in about 4 years.

Starting out at 340#’s, A1c 12.2/blood sugars in the 3-400 range, BP 185/120, kidney issues, eye issues…

VO2 max? Probably less than 20, I couldn’t walk up stairs.

Doc gave me 2 years or so before a major event or death.

Peter and some other docs - Volek, Phinney - lay out a path to fix these issues.

Fast forward 4 years-
182#, A1c/BP normal, kidney and eyes are good, NO MEDICATION, and VO2 max is sitting at 52.

Now I have to tell the docs I’m diabetic…in remission, but diabetic.

So hell yes, VO2 max, as a result of aerobic exercise, is flat out going to change you trajectory in major ways.
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Old 10-18-23, 05:07 PM
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Originally Posted by ppg677
I'm 46 and breaking all my PRs this summer. But I also noticed my max heart rate is getting lower and lower every year.
Because as one exercises and rides along the same routes, one's body gets more efficient, right? It is a good sign to go faster at lower heart rate.
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Old 10-19-23, 03:21 AM
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Originally Posted by SoSmellyAir
Because as one exercises and rides along the same routes, one's body gets more efficient, right? It is a good sign to go faster at lower heart rate.
Curious about what they mean by max HR. Max they see in the data - yeah absolutely. But Max based on physical sense of “can’t go any higher or I’ll burst an aorta” - I wouldn’t expect that to drop while getting faster.
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Old 10-19-23, 07:22 AM
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There may be a big difference between the max heart rate that occurs on a ride, compared to the maximum possible heart rate. The maximum possible requires special conditions and a rider intentionally pushing as hard as possible for a short time. When I was in forties, I could hit 200 bpm, trying to keep from getting dropped in a pack. At 70, I've hit 179 while pedaling standing as hard as I can up a steep but short climb. Normally, I'd do that same climb at 160, maybe less. If you're pedaling at an endurance level, heart rate will become lower, as fitness is gained.
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Old 10-19-23, 07:35 AM
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Yeah exactly my point. I can hit 180 on a trainer in a sprint but it feels quite uncomfortable and I would crash straight into a tree if I tried that on the road.
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Old 10-19-23, 08:03 AM
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Originally Posted by choddo
Yeah exactly my point. I can hit 180 on a trainer in a sprint but it feels quite uncomfortable and I would crash straight into a tree if I tried that on the road.
It can be difficult to reach your full max HR while cycling, and can take repeated prolonged full gas efforts - typically. Like 3-5 min full gas efforts - for me I only see max numbers on the 3rd effort.
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Old 10-19-23, 08:22 AM
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Originally Posted by Jughed
It can be difficult to reach your full max HR while cycling, and can take repeated prolonged full gas efforts - typically. Like 3-5 min full gas efforts - for me I only see max numbers on the 3rd effort.
Yeah that makes sense. I only ever see numbers over about 173 towards the end of a tough intervals session or zwift race with multiple hills or attempted breaks.
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Old 10-19-23, 09:19 AM
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I'm only 53. I've loved riding bikes all my life, but just started to focus on avid cycling the past six or seven years. My goal now is simply to keep riding as long as possible. I kind of doubt I'll ever get faster, but perhaps I can keep from getting much slower.

I spent last week at the Huntsman World Senior Games. It involves thousands of 50+ year-old athletes competing in more than 30 activities. Some of them are really good. Many are not very competitive, but at least they're out doing active stuff. One thing that really impressed me was the triathlon on my last day there. I'm the runner on a triathlon relay team, with my friend and his wife taking the swimming and riding. At 8:00 AM on a chilly October morning when I was bundled up in sweat pants, a hoodie, and beanie cap, dozens of seniors (some of them in their 80s) slipped into wet suits and prepared to jump into a reservoir for an open water swim. Of course, after swimming, they rode their bikes and then ran. You need some grit to take on this kind of thing, especially when you're at a point in your life when nobody would fault you for sleeping late and spending most of your time in a recliner. I watched one 70-something year-old lady cross the finish line on her first ever triathlon and overheard her talking with a friend about the experience. She noted that "you can do more than you think you can." Indeed.

Here's to old folks riding bikes!

Last edited by Broctoon; 10-19-23 at 11:42 AM.
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Old 10-19-23, 09:34 AM
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Originally Posted by Broctoon
I spent last week at the Huntsman World Senior Games. It involves thousands of 50+ year-old athletes competing in more than 30 activities. Some of them are really good.
That's for sure. My long time cycling buddy and mentor just "aged-up" to the 85-89 group, so he went to Huntsman this year to race. He was yelling at me to go, too, but I didn't think I had the fitness to do well. When I first started riding regularly, my buddy was faster than me, but he cajoled me to train harder, and soon I was faster than him.

He entered the hill climb, road race, criterium, and time trial. He won 3 golds, one silver, and the overall champion medal.

He's a great example of how to age well.

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Old 10-19-23, 09:41 AM
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Originally Posted by choddo
Curious about what they mean by max HR. Max they see in the data - yeah absolutely. But Max based on physical sense of “can’t go any higher or I’ll burst an aorta” - I wouldn’t expect that to drop while getting faster.
This: max recorded HR on the route(s) where ppg677 is setting new PRs.
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Old 10-19-23, 09:45 AM
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Originally Posted by terrymorse

He entered the hill climb, road race, criterium, and time trial. He won 3 golds, one silver, and the overall champion medal.
Geez, what a slacker.
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Old 10-19-23, 10:29 AM
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Originally Posted by terrymorse
That's for sure. My long time cycling buddy and mentor just "aged-up" to the 85-89 group, so he went to Huntsman this year to race. He was yelling at me to go, too, but I didn't think I had the fitness to do well. When I first started riding regularly, my buddy was faster than me, but he cajoled me to train harder, and soon I was faster than him.

He entered the hill climb, road race, criterium, and time trial. He won 3 golds, one silver, and the overall champion medal.

He's a great example of how to age well.
That's great! I saw your friend at the races. I entered the hill climb, crit, road race, and team tri, but I skipped the TT. The games are really about friendship, active lifestyles, and good sportsmanship. I never saw any cutthroat "winning is the most important thing" attitudes, just lots of folks having a great time and looking after each other while pushing ourselves to ride our best.

I brought home three silvers and one gold. (Just don't ask how many entered in my division and age bracket! Sometimes the field is so small we effectively get participation trophies for showing up.)

I was really impressed with how well some of these guys (and ladies) rode!






Me in the hill climb:


In the crit (I'm center frame, in all black):


And the road race (center frame again):


So much fun!
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Old 10-19-23, 10:55 AM
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We can see the silver medal winner in the hill climb back there! stunning scenery too.
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Old 10-19-23, 11:23 AM
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Originally Posted by choddo
We can see the silver medal winner in the hill climb back there! stunning scenery too.
That might be someone who finished the climb and is now shuttling back to the bottom where our cars are parked. Also, they did staggered starts, TT style. But we can pretend I’m beating that guy.

The settings for all the races were really beautiful. It’s centered in St. George, Utah. Weather was perfect all week as well.

While there (on a day I didn’t have a race) I did a casual ride through Zion National Park. That was outstanding.







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Old 10-19-23, 12:19 PM
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Originally Posted by terrymorse
That's for sure. My long time cycling buddy and mentor just "aged-up" to the 85-89 group, so he went to Huntsman this year to race. He was yelling at me to go, too, but I didn't think I had the fitness to do well. When I first started riding regularly, my buddy was faster than me, but he cajoled me to train harder, and soon I was faster than him.

He entered the hill climb, road race, criterium, and time trial. He won 3 golds, one silver, and the overall champion medal.

He's a great example of how to age well.

That's a nice bike!
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Old 10-20-23, 01:26 PM
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One of the joys of retirement is that one can both sleep late and ride (or do something else that's active) a lot.
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Old 10-20-23, 04:14 PM
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Originally Posted by philbob57
One of the joys of retirement is that one can both sleep late and ride (or do something else that's active) a lot.
And take afternoon naps. Like a pro.
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Old 10-25-23, 12:03 PM
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Congrats on the new PRs. I have similar results only at age 74. My PRs have been at the velodrome generated faster lap times more frequently using bigger gears and high cadence. That requires more strength as well as more oxygen throughput and ATP production. Nutrition has played a key part of the improving strength and blood metrics that result in more speed.

My younger self, with the knowledge and experience I have today, would beat the crap out of me. We have numerous older teenage men at our gym. They are monsters. They know how to train, eat and recover and they have raging hormones. The same is true in our track training group with my coach. We have a couple of juniors and juniors turned pro who are scary fast.

The question in my mind is where will the super teens at the gym and track be at age 74? My hope is that they will be substantially better than me. My point is that for me, it is very hard and takes a lot of focus and perseverance to keep improving in the 7th decade and beyond.
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Old 11-05-23, 04:44 AM
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I remember my sprinting legs when I was doing road bicycle race at 18 years old. I could sprint, recover for 30 seconds and then spring again during a race. Rince and repeat 10-15 times.
fast forward 30 years later I have 2-3 full power sprints before just looking at the pack running away from me.
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Old 11-09-23, 05:43 PM
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Originally Posted by dr_max
I remember my sprinting legs when I was doing road bicycle race at 18 years old. I could sprint, recover for 30 seconds and then spring again during a race. Rince and repeat 10-15 times.
fast forward 30 years later I have 2-3 full power sprints before just looking at the pack running away from me.
Sounds like a country song: “ I’m not as good as once was, but I’m as good once as I ever was”
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Old 11-10-23, 06:10 PM
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At the fresh young age of 47, I'm actually in better shape and faster than when I was 20+ years ago.
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