Is 20 miles in under an hour a realistic goal for a MAMIL?

[asterix]

I take it you don't mean that the saddle is pointing down slightly at the front, as I understand that has a detrimental increase on the load on the shoulders? To be honest, I think it's less of an adjustment issue, and more to do with the fact that - up until a fortnight ago - I wasn't doing any core exercise and I haven't spent that much time of the drops. (Though that is being rectified. ).

No, more like level. I do see people with up-tilted saddles and I know from experience I'd get LBP from such a set up. I do core exercises a lot doing building work like wot I do and have very strong back muscles but would still get back pain if not careful.

 

[Trull]

I'd recommend finding a route of 25miles and train on that, then every 8 weeks TT round the 20miler full gas. Your body knows it can get round the 25mTT so a 20m is going to be easily achieved…or at least that's the plan anyway.
This is where a gps device (no need to spend lots - a 2nd hand Garmin Forerunner 205 is more than enough - about 50quid) and strava can be really good for you, after the first ride, break the route into segments and then you can see where you are going fastest and where you need to work harder.
When I was timetrialling, I concentrated on every individual km, so I noted what time splits were needed and committed them to memory before ticking them off as I cycled. Every km for me was like a card in a deck - for the last km I ripped up the deck.

Good luck and let us know how you do!

 

[sunsport coach]

Over the last two years I have achieved my targets of radically improving my fitness and losing weight. (There's still some flab that could go - that's a work in progress.) There has also been the unexpected bonuses of rediscovering a love for cycling and a passion for being out-and-about in the Suffolk countryside which more than compensates for the effort involved. And while - ironically - I've become less interested in targets the more miles I put in, I still hanker after being able to know I can do 20 miles in under an hour. This time, last year, I was able to do it in an average of just under 18 mph - the heart monitor said it was mostly done in the red zone - but is this a reasonable, and sensible, goal for someone of my age (fifty-five),to aim for?

Hi Jon,
This is an achievable goal for sure. Lots of good advice here already!
A structured training plan based on your current fitness levels and your desired goals is a great starting point.
Once you have benchmarked the important aspects of your fitness that would enable you to achieve this goal you can set about training to improve them.
Current body composition, flexibility and core strength and nutrition will all have a big influence on performance on the bike.
Another key factor is a good aerobic endurance, this would be the foundation of your fitness that will allow you to ride hard for 60 miuntes.

Many ways to improve, lots of them simple and FREE but the really important point is to understand your current fitness and the fitness required for success in your goal, and then using a progressive plan create the correct training stimulus that ensures continual fitness gains.

Fitness testing and coaching is a great way to take your performance to the next level!

Good luck!

 

[Over The Hill]

So the consensus seems to be that you CAN do it if you want to but I would say WHY do it?

I am a similar age and it is a fact of life that we are not as fast or fit as we may have been 30 years ago (you don't get many 55 year old sportsmen).
To achieve something you perhaps did 30 years ago will not be proving that you have not aged or are as good as you were, as you will certainly need to put in more effort to get the same result you reached back then.
If you are an alpha male type who needs goals then really there is not too much to worry about (although I would not think going over your recommended heart rate for your age is at all good). It that is what you want to get out of it then do go for it.
The other option (that I think is better for you) is to push for endurance. Get up to doing 100 milers. That is building stamina. While I suppose an hours cycling is not a sprint it will build you in a different way.

I just cycle to enjoy it now. Generally I don't even time or measure the ride. Just go out, enjoy it, come back. It does all really doing that in a way that suits you.

 

[Rob3rt]

So the consensus seems to be that you CAN do it if you want to but I would say WHY do it?

I am a similar age and it is a fact of life that we are not as fast or fit as we may have been 30 years ago (you don't get many 55 year old sportsmen).
To achieve something you perhaps did 30 years ago will not be proving that you have not aged or are as good as you were, as you will certainly need to put in more effort to get the same result you reached back then.
If you are an alpha male type who needs goals then really there is not too much to worry about (although I would not think going over your recommended heart rate for your age is at all good). It that is what you want to get out of it then do go for it.
The other option (that I think is better for you) is to push for endurance. Get up to doing 100 milers. That is building stamina. While I suppose an hours cycling is not a sprint it will build you in a different way.

I just cycle to enjoy it now. Generally I don't even time or measure the ride. Just go out, enjoy it, come back. It does all really doing that in a way that suits you.

There are recommended heart rates people should not exceed based on age?

 

[50000tears]

There are recommended heart rates people should not exceed based on age?

I hope not or else I am in a lot of trouble on some of my interval sessions.

 

[numbnuts]

I hope not or else I am in a lot of trouble on some of my interval sessions.

age and maximum heart rate uk

http://www.brianmac.co.uk/maxhr.htm

 

[Over The Hill]

There are recommended heart rates people should not exceed based on age?

Yes it comes down quite a bit.

The link above is good and has a scale. Basically I put in cycling for an average person aged 25 and 55 and it comes up with max heart rate of 195 for the younger person and 165 for the older.

Andrew Marr puts his stroke down to over exercise and there is an interesting quote in an article in the Telegraph on Marr -

Sports cardiologist Dr James O’Keefe, from the Mid America Heart Institute, has carried out a number of studies on the impact exercise has on the body, and says that moderation is the key.
“There is this growing movement toward longer and more intense exercise into middle age and the body simply doesn’t recover as well," he said.
“Exercise can cause damage to the heart, including causing premature ageing. The bottom line is that when you get to 40 you have to be more moderate about your exercise.
"When you overdo it you give up most of the longevity conferring benefits - if you are running marathons long term you won't live any longer than someone who is a coach potato.
“Exercise is probably one of the single best things that you can do for your health, but if you overdose you start getting other affects that outweigh those benefits, and in extreme doses they even have fatal complications.”

So really it seems a bit counterproductive to try to keep up with something you did aged 25 when you are 55.
I keep meaning to get a heart rate monitor to see what I max out at.

 

[uclown2002]

 

[smutchin]

I would say WHY do it?
...
I just cycle to enjoy it now.

Your idea of enjoyment might not be the same as the OP's.

 

[Big Nick]

Whilst I keep an eye on average speed to try and stay within a reasonable zone of 12-15 mph, for me stamina is much more important.
I'd much rather be able to ride 50 leisure miles without being destroyed than blasting 20 miles to exhaustion which seems more like racing to me
Each to their own though, I would suggest whether you reach your goal is largely dependent on steep/long hill route avoidance!!

 

[400bhp]

Yes it comes down quite a bit.

The link above is good and has a scale. Basically I put in cycling for an average person aged 25 and 55 and it comes up with max heart rate of 195 for the younger person and 165 for the older.

Andrew Marr puts his stroke down to over exercise and there is an interesting quote in an article in the Telegraph on Marr -

Sports cardiologist Dr James O’Keefe, from the Mid America Heart Institute, has carried out a number of studies on the impact exercise has on the body, and says that moderation is the key.
“There is this growing movement toward longer and more intense exercise into middle age and the body simply doesn’t recover as well," he said.
“Exercise can cause damage to the heart, including causing premature ageing. The bottom line is that when you get to 40 you have to be more moderate about your exercise.
"When you overdo it you give up most of the longevity conferring benefits - if you are running marathons long term you won't live any longer than someone who is a coach potato.
“Exercise is probably one of the single best things that you can do for your health, but if you overdose you start getting other affects that outweigh those benefits, and in extreme doses they even have fatal complications.”

So really it seems a bit counterproductive to try to keep up with something you did aged 25 when you are 55.
I keep meaning to get a heart rate monitor to see what I max out at.

What claptrap.

 

[400bhp]

So the consensus seems to be that you CAN do it if you want to but I would say WHY do it?

blah blah....
.
The other option (that I think is better for you) is to push for endurance. Get up to doing 100 milers. That is building stamina. While I suppose an hours cycling is not a sprint it will build you in a different way.

But WHY?

 

[uclown2002]

And perhaps he can already cycle 100 miles.

 

[50000tears]

Well even if I won't live longer than the couch potato, at least in my later years I will be far more active and able to live a fuller life.