Over 60, advancing the cause whilst avoiding injury

[Chief Broom]

Ive often heard that in later life its a steady decline with inevitable muscle wastage.....well sod that im going down fighting! Most of my rides are around 50 miles with a rest day in between. Just lately ive been getting that raw, achy fatigue feeling in my legs and so have been extending recovery time. I dont want to overdo it or develop any problems and am content as long as im making steady progress. Would taking the occasional week off be of benefit? How do other riders of my age [and late starters] view there future in regards to fitness/endurance/mileage etc My ambition is to be reasonably competent touring cyclist

 

[Oldhippy]

Don't wipe yourself out every ride I'd say. Touring without a hectic schedule would 30 or 40 miles a day is easily doable and still have plenty left at the end of the day. I don't do any training of any kind now or ever. I just ride my bike regularly for transport and pleasure.

 

[Rusty Nails]

Ive often heard that in later life its a steady decline with inevitable muscle wastage.....well sod that im going down fighting! Most of my rides are around 50 miles with a rest day in between. Just lately ive been getting that raw, achy fatigue feeling in my legs and so have been extending recovery time. I dont want to overdo it or develop any problems and am content as long as im making steady progress. Would taking the occasional week off be of benefit? How do other riders of my age [and late starters] view there future in regards to fitness/endurance/mileage etc My ambition is to be reasonably competent touring cyclist

You haven't said how old you are. If you're in your 60s you've likely got plenty of time and strength left to continue the rides you do. In your 70s and 80s it will get progressively harder to avoid muscle wastage. You can't fight it completely but you can minimise the effect of age on muscles with a balance of work and recovery time and there is no one size fits all for that balance.

There is no problem with the occasional week long, or several days recovery period as long as you have credit in the bank in the form of regular mileage. A recovery period could be no miles or a short easy ride.

Just try experimenting with schedules, eg two/three slightly shorter daily rides and a day's rest, and see until you get the right balance for you.

 

[Drago]

Muscle wastage? I'm still clangin' and bangin' the weights (albeit my workouts are now much changed), staying bulked,fighting osteoporosis and, most importantly - staying awesome.

I onky really ride for utility or pleasure purposes now, but keep riding I most assuredly will.

 

[Chief Broom]

You haven't said how old you are. If you're in your 60s you've likely got plenty of time and strength left to continue the rides you do. In your 70s and 80s it will get progressively harder to avoid muscle wastage. You can't fight it completely but you can minimise the effect of age on muscles with a balance of work and recovery time and there is no one size fits all for that balance.

There is no problem with the occasional week long, or several days recovery period as long as you have credit in the bank in the form of regular mileage. A recovery period could be no miles or a short easy ride.

Just try experimenting with schedules, eg two/three slightly shorter daily rides and a day's rest, and see until you get the right balance for you.

Thanks for the advice im 64

 

[SuffolkBlue]

At the risk of telling you something you already know!!
Make sure you eat shortly AFTER exercise. I used to share an office with someone who had competed at Commonwealth Games and now coaches although his discipline is short burst, high energy event. He used to say that it was extremely important to recovery - within 20 mins of finishing was his advice. Carbs and protein - something simple like fruit and yoghurt is my choice as it is quick to prepare and easy to eat so I can easily fit it in within the 20 mins. It certainly worked for me - less muscle aches, etc.

 

[Big John]

I raced as a vet mainly in the TLI with occasional races in what was then the LVRC and packed in at 60. Guys were racing into their seventies and still are. We had a chap at our club who was riding his bike well and he was 92. We're all built different, mores the pity, but I wouldn't give it too much thought and just ride until you can't. I'm 68 now and get out three times a week all year through. I stick to shortish rides of around 40 miles at whatever pace the legs will let me. No Speedo, no fancy techie gizmos....just me, the bike and the countryside. Keep it enjoyable and let's hope all of us reach a ripe old age before we have no choice but to stop.

 

[Oldhippy]

For what my opinion is worth and I know it is important to some, just get out and what you can and fancy on the day.

 

[Rusty Nails]

Muscle wastage? I'm still clangin' and bangin' the weights (albeit my workouts are now much changed), staying bulked,fighting osteoporosis and, most importantly - staying awesome.

I onky really ride for utility or pleasure purposes now, but keep riding I most assuredly will.

But you're still a youngster. Keep up the good work and you'll be the most awesome octogenarian in the village.

 

[All uphill]

Coming up to 70 here.

I've stopped all the measuring and just follow my feelings - usually 20 - 30 mile rides in winter, 30 to 50 in the rest of the year. I ride at a pace I can sustain throughout the ride.

For me it's about enjoyment.

 

[The Central Scrutinizer]

Coming up to 70 here.

I've stopped all the measuring and just follow my feelings - usually 20 - 30 mile rides in winter, 30 to 50 in the rest of the year. I ride at a pace I can sustain throughout the ride.

For me it's about enjoyment.

71 here
I also ride throughout the year usually between 30-40 mile rides twice or three times a week(all according when we are looking after the grandkids!).
I used to do much longer rides and my average mph has dropped significantly but who cares i just like riding my bike and enjoying the fresh air.

 

[Smokin Joe]

Coming up to 70 here.

I've stopped all the measuring and just follow my feelings - usually 20 - 30 mile rides in winter, 30 to 50 in the rest of the year. I ride at a pace I can sustain throughout the ride.

For me it's about enjoyment.

Computers, heart monitors and power meters are great when you are racing or training, but I gave up on any of those gizmos when I stopped. I found the constant drive to improve or match previous performance levels made cycling a chore rather than enjoyable. Distance and speed don't matter, enjoyment is what counts.

 

[ebikeerwidnes]

I would aim for enjoyment and generally liking going out for a ride over distance and stuff

If that involves 20 miles or 50 - and whether or not it involves a cafe - are not as important and liking doing it because it is the enjoyment that will keep you doing it when/if it starts to get difficult

 

[Drago]

But you're still a youngster. Keep up the good work and you'll be the most awesome octogenarian in the village.

I'm closer to 60 than 50.

Which does indeed make me a youngster in these parts.

 

[boydj]

Ive often heard that in later life its a steady decline with inevitable muscle wastage.....well sod that im going down fighting! Most of my rides are around 50 miles with a rest day in between. Just lately ive been getting that raw, achy fatigue feeling in my legs and so have been extending recovery time. I dont want to overdo it or develop any problems and am content as long as im making steady progress. Would taking the occasional week off be of benefit? How do other riders of my age [and late starters] view there future in regards to fitness/endurance/mileage etc My ambition is to be reasonably competent touring cyclist

A recovery day after a ride should be all you need, if your effort levels are not too high. An occasional hard ride is fine, but most rides should be at a pace where you are finishing with a bit left in the tank.