Strategies for the aging athlete

[Dangerscouse]

The recovery question also interesting - I find almost the opposite of conventional wisdom on this. As a general rule I don't suffer Doms/Aches/Pains despite doing an erg session practically every day (there are odd occasions!). However, I can feel it in my legs the day after a hard session so I would struggle to perform well if I tried another hard session the next day. What I do find is that if I miss more than one day for some reason, the first day back on the erg is both tough and more likely leaves me with pains. Daily is much easier for me than doing work/rest days.

Same here. Having a rest day is generally at least slightly detrimental to me, but in varying degrees, I've never liked tapering and I don't ont ever recall having DOMS from erging. I do need one rest day, but I accept the next day will be at least slightly impaired.

For me, after more thought, what I have noticed since Covid is that I got really tired at about 19:30 every night. This has improved, but I still get it when I push harder in my training. I never had this even when I was doing my ultra distances and was setting PBs in 2021.

[Mike Caviston]

I remain surprised that so many people report taking longer to recover as they get older. I’ve found the opposite to be true, and regularly do 2-3 activities per day in sessions that are never easy. The other side of the coin is I can’t work at the same intensities as when I was younger (currently 63yo). I work as hard as ever, relative to my abilities, but my absolute paces are slower (rowing, running, climbing, cycling) and create less stress and damage to recover from. In retirement I have more time to train consistently and ten weeks into my current training year, I’m averaging more hours of training per week than I ever have in my life. Paradoxically, more training means less fatigue. Different activities can complement each other when modalities, durations and intensities are sequenced properly. Many sessions are not only training for one activity but active recovery for another. They are energizing, not depleting. I don’t take rest days and don’t schedule “easy” days. I also know how best to use strength training to enhance my endurance performance and prevent injuries, and I understand how nutrition affects health and performance.

I’m rarely eager to start a training session and in fact often have to psych myself up to overcome the inertia of sitting in my comfy chair with an iced tea and a good book. But training is a habit, and I know there will be satisfaction when I finish a workout. I do sometimes feel like a prisoner trapped in the lifestyle of training for performance, and sometimes wish I could just enjoy physical activity without specific goals – but I can’t. I don’t mind much that my performance declines as I get older, because accept it or not it’s going to happen. All I can do is try to keep from going down the hill too quickly. The only thing I do mind is not knowing how much of decline is really due to age and how much might be due to not working hard enough or smart enough. It’s not difficult to work hard but it is difficult to attempt a truly best performance, because I know that whatever result I achieve will never again be equaled. It was mentally easier to go to the wall when I was younger and still improving.

[Ombrax]

I know there will be satisfaction when I finish a workout.

+1 on this, especially for cycling.

Erging is generally predictable and the environment well-controlled, but cycling is different and unpredictable. No matter what happens on a bike ride (nasty weather, miserable humidity, surprise rain storm, flat tire, a new route with a killer hill, etc) I don't think I've ever regretted doing the ride. If everything is perfect, then great, I enjoy it. If the conditions are terrible, I'm that much more satisfied that I was able to overcome the obstacles and complete the ride.

[KeithT]

Interesting differences between many of us. I definitely don't recover the same as I did when younger - I notice it more with weights than the ERG but still a big difference and I didn't do the ERG when younger (not til later 40s). I always have DOMS from weights and it last longer and that's with hitting muscle groups way less frequently that when young. I also feel I just don't have as much desire on the ERG when I know I will be slower. I am definitely not as strong as I used to be either and that's very easy to measure. I continued to progress from late 40s into early 50s but then seemed to stop progressing and now declining. I also wonder about COVID and other health issues I have had. Anyway, I am glad we all keep trying to beat Father Time.

[Jerome]

I did much sport my whole life, so I really should be able to do this amount and intensity
But when I felt the decline in recovery and at the same time some health issues popped up, this made me think about my diet, as I assumed my other lifestyle factors were quite in check. After the changes I made, recovery improved much, as well as all my health issues/symptoms.

Interesting that diet made such a big difference.
What did you change, if I may ask?

[Dangerscouse]

Interesting differences between many of us. I definitely don't recover the same as I did when younger - I notice it more with weights than the ERG but still a big difference and I didn't do the ERG when younger (not til later 40s). I always have DOMS from weights and it last longer and that's with hitting muscle groups way less frequently that when young. I also feel I just don't have as much desire on the ERG when I know I will be slower. I am definitely not as strong as I used to be either and that's very easy to measure. I continued to progress from late 40s into early 50s but then seemed to stop progressing and now declining. I also wonder about COVID and other health issues I have had. Anyway, I am glad we all keep trying to beat Father Time.

Resetting your expectations is such a difficult thing to do, which I assume is mainly due to the intangible evidence that you are going slower on the erg due to age. It could be a bad day, bad patch or you just need to tweak something that has always worked in the past. When your mind gives up, then it's a huge battle to get it back on track, as that's got to be the basis of the driving force to keep it going.

I'm also finding weights is taking a bigger chunk out of me than erging, and the day after a weights day (admittedly with a circa 12k erg and a 5k walk in the morning). This used to be fairly manageable, but in the past couple of years, I've had to stop it altogether for a while to start with, and then build it back up slowly.

Out of interest, are you comparing yourself to younger ergers, or just your own times?

[Sakly]

I did much sport my whole life, so I really should be able to do this amount and intensity
But when I felt the decline in recovery and at the same time some health issues popped up, this made me think about my diet, as I assumed my other lifestyle factors were quite in check. After the changes I made, recovery improved much, as well as all my health issues/symptoms.

Interesting that diet made such a big difference.
What did you change, if I may ask?

Sure.
I consumed very much white sugar and sweets, normal amount was ca. 200g per day, besides the other "normal" stuff. Many of them considered healthy, full wheat/rye bread, cheese, fruits and vegetables, meat, fish.
I started to feel some undefined issues way back before more serious issues popped up, but didn't link them to diet.
I completely cut out sugars first, followed by wheat products and increased vegetables and fat intake to compensate for the missing carbs. That was already doing better. Transitioned to much more meat, eggs and much less vegetables (nearly none) to reduce fiber as much as possible. That is doing me best right now. Also now eating two times a day, max 3. Before I needed to eat every 2 to 3 hours.
I am convinced a diet containing mostly fat and protein is most sufficient for me, at least the last two years of self experiment shows it.

[Jerome]

Sure.
I consumed very much white sugar and sweets, normal amount was ca. 200g per day, besides the other "normal" stuff. Many of them considered healthy, full wheat/rye bread, cheese, fruits and vegetables, meat, fish.
I started to feel some undefined issues way back before more serious issues popped up, but didn't link them to diet.
I completely cut out sugars first, followed by wheat products and increased vegetables and fat intake to compensate for the missing carbs. That was already doing better. Transitioned to much more meat, eggs and much less vegetables (nearly none) to reduce fiber as much as possible. That is doing me best right now. Also now eating two times a day, max 3. Before I needed to eat every 2 to 3 hours.
I am convinced a diet containing mostly fat and protein is most sufficient for me, at least the last two years of self experiment shows it.

Thanks! That sounds a bit like a keto-diet. Somehow, I expected a bit more of a vegetarian-twist, not sure why , but considering your training I can see that high protein makes sense. I’ve often toyed with the idea of cutting out sugar. I’m curious to see what that does to my body and performance. But easier said than done, as sugar seems to be a major component of nearly everything these days.

[Sakly]

Thanks! That sounds a bit like a keto-diet. Somehow, I expected a bit more of a vegetarian-twist, not sure why

It is kind of, but not by intention. I don't think that the body should be in ketosis day round and I'm not interested in reaching that state (never measured or even bothered about it). I'm interested in getting my body's needs fulfilled and found this is giving me great results for the last months, now nearly a year.
Vegetarian diet is not useful for humans from my point of view (without getting into details, information about diet can be found enough and anyone is free to get an own opinion on that), so I would never go this route. My personal experience/results make my opinion about it even stronger.

[Mike Caviston]

As long as we’re sharing personal experience, results, and opinions... My diet hasn’t changed significantly during the last 40 years. At least 60% of total calories from carbohydrates (typically more than 500g CHO per day), primarily complex carbs from whole grains, cereals, pasta, breads, and beans plus plenty of vegetables and fruits. I believe too much simple sugar is not desirable for most people who need to limit their caloric intake, but it’s not poison, just empty calories. I drink soda or have sugary snacks like licorice or dates as necessary to keep up with energy demands and glycogen production. I think most athletes consume a ridiculously excessive amount of protein. On the order of 1.2-1.5 g of PRO per kg of body weight is ample. I like meat a lot but only consume beef or chicken once or sometimes twice per week. No supplements, ever. I eat plenty of fats but probably no more than 25% of total calories. I eat nuts and seeds, avocados and olives, and fatty fish. I limit saturated fats as much as possible, such as skinning my chicken and using skim milk and yogurt. I can’t complain about the results. My body weight has been the same since high school, and my body fat has never been measured at more than 10%. I shouldn’t need to bring up my athletic accomplishments. My health is great and for 35 years before I retired I never once needed a sick day from work. So, sample of one, yadda yadda yadda, take it or leave it.

[hikeplusrow]

As long as we’re sharing personal experience, results, and opinions... My diet hasn’t changed significantly during the last 40 years. At least 60% of total calories from carbohydrates (typically more than 500g CHO per day), primarily complex carbs from whole grains, cereals, pasta, breads, and beans plus plenty of vegetables and fruits. I believe too much simple sugar is not desirable for most people who need to limit their caloric intake, but it’s not poison, just empty calories. I drink soda or have sugary snacks like licorice or dates as necessary to keep up with energy demands and glycogen production. I think most athletes consume a ridiculously excessive amount of protein. On the order of 1.2-1.5 g of PRO per kg of body weight is ample. I like meat a lot but only consume beef or chicken once or sometimes twice per week. No supplements, ever. I eat plenty of fats but probably no more than 25% of total calories. I eat nuts and seeds, avocados and olives, and fatty fish. I limit saturated fats as much as possible, such as skinning my chicken and using skim milk and yogurt. I can’t complain about the results. My body weight has been the same since high school, and my body fat has never been measured at more than 10%. I shouldn’t need to bring up my athletic accomplishments. My health is great and for 35 years before I retired I never once needed a sick day from work. So, sample of one, yadda yadda yadda, take it or leave it.

Diet high in complex carbs +1

[Jerome]

Ultrarunner Courtney Dauwalter often talks about her love for nachos and beer. For such an amazing athlete, she is surprisingly relaxed in her diet. Can’t argue with her results though. Diet seems to be a highly personal thing indeed.

[iain]

Agreed, I need 4,000 kCal/day to maintain 80k/week of erging. I find it a stretch to eat that much and regularly lose weight and sometime lean mass as a result. As a result I just keep eating what I can!

[Sakly]

Diet seems to be a highly personal thing indeed.

Yes, it is. What works for me, just don't need to work for you or Mike or anyone else.

Agreed, I need 4,000 kCal/day to maintain 80k/week of erging. I find it a stretch to eat that much and regularly lose weight and sometime lean mass as a result. As a result I just keep eating what I can!

Due to eating very much fatty stuff, energy intake is never an issue. I could gain ca. 6kg in the last months eating 2 to 3 times a day. Don't know the calories, but I would estimate roughly 3,500-4000.
Less rowing than you do (50-70km per week), but 3 gym sessions added.

[iain]

I could gain ca. 6kg in the last months eating 2 to 3 times a day. Don't know the calories, but I would estimate roughly 3,500-4000.
Less rowing than you do (50-70km per week), but 3 gym sessions added.

Just shows either I am bad at getting the nutrition from my food or I have a much faster metabolism as I am sure your weight sessions more than make up the difference. Also:
1)you are significantly larger than me
2) you row much faster than me so

You would be expected to have a higher metabolism.