CYCLING PERFORMANCE TIPS - aging and performance

CYCLING PERFORMANCE TIPS

Aging and Physical Performance

There are two approaches to the relationship of aging and physical performance. Most athletes are concerned with the effects of aging on their own abilities to perform and compete. But for the nonathlete, the question is often whether physical activity can counteract or blunt the aging process itself. From that perspective, the answer is yes it can, and it has been estimated that 30% of all deaths from heart disease, diabetes, and colon cancer are related to inadequate physical activity. One study indicated that no more than 20% (and more likely less than 10%) of adults in the US obtain sufficient regular physical activity to have a measurable impact on their health and fitness levels.

Is it safe to exercise as you age? If one uses common sense, the long term health benefits far outweigh any potential cardiac complications. One should avoid the extremes such as exercising above and beyond the level you have trained for, environmental extremes of temperature and humidity, and exercising when not feeling well. But even orthopedic injuries, which might be expected to be more common in the older athlete, do not appear to be increased with activities of moderate intensity and duration.

EFFECTS OF AGING ON PHYSIOLOGIC FUNCTION

Physiologic and performance measures peak in the late teens and 20s, and then decline with age. However they do not all decline at the same rate, and the rates of deterioration vary according to lifestyle (the old use it or lose it philosophy).

a) Bones (osteoporosis)

Aging is accompanied by a loss of bone mineral content. Aside from using calcium supplements to minimize bone loss, there is no support for a role of diet in preventing this natural process. On the other hand, there is excellent evidence on the benefits of regular physical activity to maintain muscle and bone structure.

b) Muscular strength

Strength levels for men and women are at their peak between the ages of 20 and 30. Without a regular exercise program, there is then a decrease in muscle mass from muscle fiber atrophy hat becomes particularly apparent at age 60 . However, this is a combination of aging effects on the muscle/ nerve unit AND a decrease in daily muscle loading. One study of men between the ages of 60 and 72 years, training with standard muscle resistance exercises, demonstrated an improvement rate equal to young adults. Another group of 70 year olds who had regularly trained from age 50, had a muscle cross sectional area equivalent to a group of 28 year old students.

c) Neural function

Reflexes do slow with age, but as with muscular strength, activity minimizes the effects. Active men in their 70s had reaction times equivalent to inactive men in their 20s.

d) Pulmonary function

Once again, there is a decrease in lung function with age that can be blunted with regular activity. These studies indicate that a lifetime of regular physical activity may retard the decline in pulmonary function associated with aging.

e) Cardiovascular function

aerobic capacity declines twice as fast in sedentary individuals and may even plateau with a regular training program.
the maximum heart rate does decline with age
cardiac output also falls with age - partially related to heart rate, but also from a decrease in stroke volume

But a group of active 45 year olds on a regular endurance exercise program, followed for 10 years were found to have maintained a stable blood pressure, body mass, and VO2 max. during the ten year period.

HEALTH BENEFITS

Ben Franklin once said that the only constants in this world were death and taxes. The negative effects of aging on physical performance should probably be added to this list. However numerous studies have demonstrated the dramatic effect a regular exercise program (riding three to four times a week) can have on blunting the inevitable changes.

41% less likele to die from heart disease
58% less likely to develop diabetes

And the training effect is so effective that the aging process may be held at bay for up to a decade or more. In fact, for any age group regular riders are 150% less like to die from all causes.

NUTRITION AND THE OLDER ATHLETE

Although there is a trend towards an increased percentage of body fat after age 30, there is good evidence that a resistance training program will minimize the loss of muscle mass, and good eating habits and self awareness will prevent weight gain.

There are no special dietary needs for older athletes. However there is less "physiologic forgiveness" or latitude to skip the pre-event carbohydrate meal, and an increased sensitivity to major fluid shifts from sweating and inadequate replacement, but aside from this decreased tolerance for physiologic abuse, the principles of nutrition are exactly the same for all age groups. This includes vitamin, mineral, and electrolyte replacement as well as the use of ergogenic aids such as diet supplements and unusual food products.

STRATEGIES TO STAY AHEAD OF THE CURVE

It's not just the miles you put in. Athletes who maintain or increase workout intensity tend to see their VO2 max decline at a lower rate than those who focus on higher mileage but at a slower pace. Stay with those intervals - year round. Aim to keep the heart rate is at 85 - 90 % of max.
There is a drop off in muscule volume near age 60. Keep lifting those weights.
You will need a little more recovery time than when you were 25. So take factor in a little off the bike rest time to let those muscles heal between workouts.
Stay on that balanced diet with an emphasis on fruit, vegetables, more whole grains and enough protein to help main muscle volume. And, of course, plenty of carbs to replace what you will be using on those rides.
Keep your life in emotional balance and enjoy family, friends and other activites. Don't just focus on the biking to the exclusion of all else.

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