Question: I’m 38 and in the best shape of my life. But I wonder if I’m about to start losing it as I near 40. How long can I maintain my present cycling fitness? – Barry N.
Coach Fred Matheny Replies: I began riding seriously in my 20s and managed to keep improving into my 50s. In fact, I set personal records after passing the half-century mark, as did some friends. So you still have lots of good years to look forward to.
In preparation for a talk on “Aging and the Cyclist” at a medical conference, I did quite a bit of research on this subject.
The ability of muscle cells to consume oxygen (VO2 max) is a good marker for endurance performance. Studies show that although sedentary people see their VO2 max decline at a rate of about 1% per year after age 40, active people lose only 0.5%. And competitors who continue a long-term vigorous training program might lose only about 0.25% annually.
Even better, some life-long endurance athletes have actually improved their oxygen uptake between ages 45 and 55. Here are 5 of their secrets:
- Consistent training. Keep it up year after year and never take lengthy layoffs. The cliches are true: Use it or lose it. When you rest (meaning, long breaks off the bike) you rust.
- Hard efforts. Don’t just ride, ride with intensity at times. Vigorous pedaling preserves oxygen uptake better than cruising.
- Weight training. This helps keep body fat levels low and strength high. Most people gain fat and lose muscle volume as they age even if their bodyweight stays constant. Lift weights consistently to preserve precious muscle mass.
- Healthful lifestyle. Avoid risky habits and behavior. This includes risks on the bike like bombing descents at the limits of control. Stay active and motivated by finding ways to keep cycling fun. Ride with others, buy a new bike, find different roads, commute, accept the challenges of racing or long-distance events.
- Longevity genes. Some people simply seem to age slower than others. Did you choose the right parents?
For more detail on this topic, check out Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, available in the RBR eBookstore.
As a personal reference, I did many 10 mile TTs every summer from the age of 36 to the age of 62. My smoothed average speed declined at a pretty steady rate over that period from 23.6 mph at age 36 to 23.3 mph at age 62.
I started late, around 35 and I peaked sort of around 50. I noticed a slowing after 65, but I really started slowing after 75. One regret, I stopped doing targeting training like intervals around 65, I should have continued to some degree. Now, in my late 70’s I’m just trying to maintain some fitness and ride more with guys my own age.
Frank
At 80 years and two metal knees I will do my 9th RAGBRAI in two weeks… A 1,000 miles a month is no problem… I do this every month except when traveling… Question… Can I say this at 90???
I do all the suggested types of training and ride year round. I try to ride about 5000 miles a year. My yearly average is about 15.5 and has been the same for the last several years. While not improving I’m not losing ground. I will be turning 81 this fall. The biggest challenge over the years is that going uphill takes more effort, but I still bomb the down hills. My advice is to keep riding and do strength training. Challenge yourself and do some century rides. I will be doing my annual birthday ride in October : 81 miles.
Bob
Awesome stuff guys I’m only 58 a young pup compared to you all I use you guys for inspiration about getting old you rock