Question: I’ve been cycling since my 40s and I love it Before I retired, I worked an early shift and then rode for a few hours most afternoons. But now that I’m in my upper 70s, I find that by afternoon, I don’t seem to have the “umph” to get out on my bike. That’s especially annoying when bad weather in the morning keeps me from riding, but when the skies clear in the afternoon, I no longer feel like riding. Is there anything I can do about this? —Larry J.
RBR’S STAN PURDUM REPLIES: It’s a fact that as we age, our circadian rhythm — the body’s internal clock — gradually begins to run on an earlier schedule, a trend known as “phase advance.” Whereas, for example, you may have “bottomed out” energy-wise at about 4 p.m. each day when you were 40, you may now be doing so at 12:30 p.m.
What’s more, hormones that regulate sleep, wakefulness and alertness change with aging. Some studies show that even when they do sleep, older adults spend less time in the restorative stages of deep slumber, which leads to more daytime sleepiness and fatigue, particularly in the afternoon and evening.
There’s also evidence that older adults have their peak cognitive functioning in the morning. While for an experienced rider in his or her 70s, cycling may not require peak mental functioning, physical energy tends to flow most strongly in the morning for that age group as well.
As to strategies for days you can’t ride in the morning, you might consider taking a “power nap” of 20-30 minutes right after lunch to reset your inner clock, or subbing a brisk walk for the ride, which generally requires less preparation time and effort (no climbing into cycling kit, pumping up tires, etc.) Also, avoid eating a heavy lunch, as digestion requires a lot of energy and can lead to a sluggish feeling.
For overall improvement, do whatever you can to better benefit from what sleep you do get at night. For example, going to bed and waking up at the same time every day, even on weekends, can help strengthen your circadian rhythm and lead to better sleep.
But phase advance continues, so if riding in the morning is feasible these days, do it with gratefulness.
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
I am 71. I found I am terrible at “casual.” I use to cycle to work, add a bit on the way home, and try to get one or two longer rides in on the weekend. When I retired? “I’ll ride tomorrow . .. ” Once I realized this I decided to try riding every day, at least a little. I now have almost 5 years continuous. I broke my wrist, so I put aerobars on my indoor trainer so my elbows could carry the weight. Crazy stuff like that. I IGNORE MOTIVATION, but I go with COMMITMENT. I can feel pretty unmotivated, but if I get out and turn the crank over, I usually feel better in 3-5 miles, almost always by the time I get 10. My wife just laughs when I say, “Half an hour,” but come back two and a half hours later.
SO my advice is to ignore the motivation. Just commit and, to borrow from a company I dislike, “Just DO IT.”
Good advice. I wonder if aging further will affect your ability to continue to ignore motivation.
Couldn’t agree more. Build it into your daily routine and JUST DO IT. And yes, sometimes it feels like “no” but after a few miles it becomes “yes.”
@Larry Parker:
Great advice!!
At 73 with 67 years in the saddle, I understand the “LackofUmph” condition that can strike at times. My treatment has been having some (realistic!) goals set yearly that involve regular training, Tending to prefer mornings as the day can heat up, I deal with the weather as best as I can. The training supersedes the lack of motivation esp when there is a riding buddy supporting the efforts. A couple of cautions beyond getting up and out: make sure nothing medical needs addressed, some blood work may be in order; over-training/under-resting can be sneaky; vary the routes and efforts to avoid getting bored, seeing something new on the road can be pleasurable. I use bone-conducting earpieces occasionally that allow hearing the environment while listening to some light tunes. Cautiously of course.
Up until 18 months ago I rode ~ 20 miles out to a local lake on a very hilly bike trail (big hills) first thing every morning. I got a long fine and always felt very energetic the rest of the day. 18 months ago (at age 81) we moved into an apartment in a retirement community. Our bikes are not very conveniently accessible so we mostly walk close to 4-5 miles a day in town. Now at 82, I do not feel very energetic anymore. I ride a spinner for 20 minuets in our facilities exercise room but my energy has not returned. It must be my age?
Interesting – I’ve been an active cyclist for over 50 years. I find my late afternoon, or evening rides when the days are longer, quite recharging. If I’m feeling a bit sluggish, particularly if I refueled a bit more than required with a late lunch (my main meal), those first few minutes of aerobic intensity, revive my energy completely. If other health issues are not a complicating factor, you might feel much revived if you do overcome than initial sense of fatigue and hop on the bike. This held true for me at age 20, and now at 76 – year round in Maine. Clear roads and 20F suit me just fine (better than 85F any day).