Effects of aging on performance and recovery

[ededit]

A coach on another forum commented that if he trained as he did as a college student today (I think he's late 30s), he'd be flat-out knackered (yes, he's british) within a couple of days. I've certainly noticed a marked difference in the speed of my own recovery from intense workouts from my mid-20s to now late 30s, as well as, sadly, an increase in my 2k (particularly in the last 3 years). Then there are those like Mike Caviston, who appear far more able to hold off the worst ravages of age.

For the scientists among you: What has research shown about the most effective ways to maintain performance (or at least slow the slide) with age, partricularly with regard to how to balance the need for volume and speed training w/ that of recovery time? What role, if any, do you believe weight training can play in the mix?

For those of a less-scientific, but ah, older bent: What strategies have you found best in adjusting your training w/ age?

[rowmyboat]

Age is only a problem if you let it be - that's the only minus with competitive rowing is that you have to be classified by age which constantly reminds you what 'bracket' you are in.
If it wasn't for that I would never, ever think of age. I am always aiming for times achieved by the 30/40 age group and if I plan it right I think I'll get there.
The fact that my times will eventually get slower has not entered into the equation.... yet. I've only been rowing for 5 years though but still manage to reduce the times so quite happy..... at the moment!

[FrankJ]

I think the erg is a sport designed for the older competitor. I didn't really discover it until I was 57 and after 28 years of running developed knee problems. Once I started training on the erg I found that multiple hard workouts in a week were again possible. Seems that I can push myself to the limit and still recover in a day or two. As a runner one or occasionally two hard efforts in a week and I was struggling to recover. I suspect it has something to do with the fact that there is no impact to the legs on the erg. My legs are always fresh and ready to go. Seems my most limiting factor is my mental toughness or lack thereof.

As with rowmyboat I also enjoy competing with younger rowers. It makes me feel younger to do it. I just hope the younger rowers enjoy it as much as I do.

Frank

[RowtheRockies]

I have never competed in a indoor rowing event but seem to recall from looking at results that they have an "open" category so you don't have to bracket yourself.

[Andy Nield]

the only minus with competitive rowing is that you have to be classified by age which constantly reminds you what 'bracket' you are in.

Only if you race as a vet/masters

[johnlvs2run]

The primary change I have noticed is a decrease in strength, and thus the top speed that I am able to reach.

My endurance has not changed much since age 31 or so. If anything it is better now, and is much better than at age 26, though I was just not doing as much distance at that time.

As to maintaining one's strength, resistance training is a must. There is a trade off though. I was nowhere as strong at age 30 as at age 25, but had much more endurance and was in much better condition. Having good strength AND top endurance concurrently is quite rare, though this would be a worthwhile endeavor to attain.

[dougsurf]

I am not a professional in the field, but read all I can on the subject. And this being the year I turn a half century, keenly interested in the topic. What John testifies is entirely consistent with the best that I've read from textbooks and numerous articles. And that is that the endurance system (red meat, slow twitch, aerobic, however you prefer to define it) will maintain itself longer throughout age, and decline more slowly. I think it is a key factor in why rowing is such a hit with the older crowd. Fast twitch systems (white meat, beach muscle, power, sprint, anaerobic, you name it) however, naturally decline much faster. And when you reach somewhere around your 60's they can roll off of a cliff.

From a general fitness standpoint, older folks are prescribed to make a real priority of some weight lifting in their habitual regimen, which will slow the decline considerably. In rowing/erging some of that translates to high intesity interval pieces. So the rub is that it is all the more crucial for older folks to have some very intense interval work, but we also take longer to recover from it. So what is the optimal amount? Add to that mix the fact that rowing is still 80%+ aerobic and that most training protocols call for a similar %age of long distance lower intensity steady state. If you hold to that proportion, then most are limited to one or two intense sessions per week, which anyone can recover from (unless we're talking about a major test or race, which can require weeks). My experience is that for moderate volumes (say 10K), LDSS work requires little recovery, and can be considered a recovery workout for a recent intense day. But if you crank away for 20k at a 2mmol level (~UT1), my legs drain enough to require an easy day to follow. And yes, those numbers are just way different than what the 20 yr olds do.

- Doug

[rowmyboat]

Interesting theories from everyone. I presume throughout my younger years as with most Mums - our energies go into our children's sporting careers and when we finally have some spare time we apply ourselves with thoughtful consideration to our bodies to obtain the best results with the least harmful effects. In my first 2 years of rowing I presumed after training over the winter and resting over the summer that I'd be able to pick up where I left off. My body told me otherwise and it took 2 or 3 months to get back to where I left off with the result now that I really don't 'rest' at all, just modify my training.
The older we become the wiser and more mature in our thinking. There's no short cuts to training so I plan, listen to my body and act accordingly.
I like it when I reach the stage that I can do 4 or 5 good workouts a week and my body isn't suffering but telling me I'm on the right track.
I do believe though that if I'm not feeling some sort of tiredness - not stiffness or aches - but a happy weariness, then I haven't pushed myself enough. With positive thoughts, (leave all the negative ones behind, they do no good whatsoever), good training plans, the right eating plans and achievable challenges in place, my goals are just around the corner.

[Alissa]

when we finally have some spare time we apply ourselves with thoughtful consideration to our bodies to obtain the best results with the least harmful effects. In my first 2 years of rowing I presumed after training over the winter and resting over the summer that I'd be able to pick up where I left off. My body told me otherwise and it took 2 or 3 months to get back to where I left off with the result now that I really don't 'rest' at all, just modify my training.
The older we become the wiser and more mature in our thinking. There's no short cuts to training so I plan, listen to my body and act accordingly.
I like it when I reach the stage that I can do 4 or 5 good workouts a week and my body isn't suffering but telling me I'm on the right track.
I do believe though that if I'm not feeling some sort of tiredness - not stiffness or aches - but a happy weariness, then I haven't pushed myself enough. With positive thoughts, (leave all the negative ones behind, they do no good whatsoever), good training plans, the right eating plans and achievable challenges in place, my goals are just around the corner.

What really nice statements of approach! There are several here that could become aphorisms for inspirational posters or samplers! Thanks rowmyboat!

Alissa

[Rockin Roland]

The ravages of age catch up with everyone. No one is immune from it but there are ways to minimize or delay it.

The best way is to keep an active, stress free and healthy lifestyle going from your early 20s right through to your late years. The key is never to take a break from your sporting interests and maintain your fitness/strength level on a plateau through time efficient workouts. Only increase your work load when a special sporting event is approaching then after it reduce the work load back to your plateau. This would obviously be harder for women who have to take a break when having children.

The problem is that so many people take a lengthy break, for various reasons, then put on weight, lose fitness and find it difficult to get back into it. It means that you have to start all over again to develope muscular & aerobic adaptations. In the process of doing that the risk of injury is greater as well as strain on your immune system. Consequently recovery from each session is longer.

As rowing already is a whole of body exercise weight training is not essential unless you plan to compete at the elite level. As you get older you can get away without doing any weights providing you replace it with interval/speed work in your rowing. I haven't done any form of weight training for over a decade now yet still have greater power (relative to rowers) than most of my peers in their 40s.

[hjs]

nice link for this subject:

http://www.cbass.com/index.html

lots to find

[Cayenne]

Rockin Roland,

I appreciate what you wrote generally, and about the high intensity work specifically. I'm 46 y.o. and I've lived the way you describe. The challenge and importance of continuing to do so increases as time goes on.

I read this the other day: http://outside.away.com/outside/bodywor ... ing-1.html

and I want to incorporate the "sprint 8" or something very close, into my regimen. Still I want to do LSD work for the stress relief, "zoning out",
"pure joy of movement" aspects.

What are your thoughts about best practices for combining LSD and High Intensity on the erg ?

Thanks.

Eddie

[Hal Morgan]

The Long Slow Distance. Was Joe Henderson first to write about it?



I love slow rate, long distance erging myself but, throw in a steady diet of interval training. Rugby Challenges, 500m 30 sec rest x 10. 2000m descending to 100m by 100m with 45 sec rest. My target spm is 21-18 on all days.

[johnlvs2run]

Ernst Van Aaken started the modern long slow distance programs in the 1940's and 50's.

Henderson got it from him.

Long distance running has been known for at least the last 200 years though. A Captain Barclay covered 100 miles in 19 hours in 1806. In 1809 he ran 1 mile every hour for 1000 consecutive hours, i.e. 41 days and 16 hours.

Long distance races were quite popular in the 1800's.

[Hal Morgan]

do you have written proof?