Anti-Aging E-Book 12 Ways You Can Slow the Aging Process
106-page ebook. Sold as a downloadable PDF only.
$14.99 — scroll down to purchase
Chronological aging is inevitable. However, you have control over how well you will age. Coach Hughes wrote this ebook for all roadies age 50 and older, to teach you how to fight the physical effects of chronological aging.
What’s inside
- The 12-point plan for slowing the aging process, from honest self-assessment to having fun
- Sample training plans to build up to 25-, 50-, 100- and 200-mile rides
- 28 strength exercises and 14 stretches, all illustrated with photos
- 10 balance drills, on and off the bike, plus recovery and overtraining guidance
- Illustrative stories of 13 roadies, from Gabe Mirkin, M.D. (82) to John Marsh (54)
About this ebook
It will teach you how you, too, can fight the physical effects of chronological aging:
- Assess honestly your strengths and weaknesses using the American College of Sports Medicine’s recommendations and the Athletic Maturity quiz.
- Exercise consistently year-round. Use it or lose it applies even more to mature roadies.
- Train wisely to avoid setbacks and injury.
- Plan how to combine the riding you love with addressing the areas in which you need to improve, then set goals and track progress.
- Ride aerobically year-round to maintain and improve cardiorespiratory fitness.
- Include intensity workouts that are appropriate to your goals.
- Strength train regularly to complement your riding and maintain your capacity for daily living.
- Stretch regularly to increase your riding comfort.
- Practice balance drills to reduce the risk of falling, the number one reason mature people go to the emergency room.
- Engage in weight-bearing activities as part of your aerobic and strength training.
- Balance exercise with the rest of your life so you get sufficient recovery and avoid overtraining.
- Have fun!
Anti-Aging describes the physiological changes that take place as you age, how to assess your current fitness and the training principles that apply to older roadies. It explains how to get the most benefit from your endurance rides, why intensity training is important, and the pros and cons of gauging intensity using rate of perceived exertion, heart rate and power. It integrates endurance and intensity training into an annual plan for optimal results.
The book describes the importance of strength training with 28 illustrated exercises for lower body, upper body and core, plus 14 illustrated stretches, 10 balance drills, weight-bearing exercise guidance, and a chapter on recovery and avoiding overtraining. It concludes with an annual plan that puts together all six aspects of aging well, and a chapter on motivation. Coach Hughes incorporates the latest research, and most of it is new material not published in his previous eArticles on cycling past 50, 60 and beyond.
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