I am a faster rider now at 62 than was I was 25. I use a coach, eat well and prioritize sleep. While I recognize that I have lost some physical capabilities I have gained a mental tenacity I never had when I was younger. I have taken my weight in 5 years from 220 to 164. This year I raced cross in Cat 5. I out performed many riders 30 years or more my junior. Ride On Boys!
I am similar to you, great eh. Kudos. I knocked 30 seconds off a pb off a strava segment the other day... turning 58. I realise I need that protein recovery drink as soon as I get indoors.
Al Sayers This is great but I wish I started cycling properly when I was a kid. It’s a massive regret. Now I have to make the most of middle age, & I tell you recovery is slow & painful now :(
@@JoeA111 My fitness/weight loss journey has taken place over five years. The first year I lost about 15 -20 pounds on my own. Running 4 days a week and lifting weights 2 days. But I really didn’t change my diet all that much. After a year of that I started using a cycling coach and in that first year I stayed about where I had been with weight at around 192-196, but my FTP increased dramatically. The next year I went to see a nutritionist and had my RMR, VO2 and PBF measured, 19.5 using an InBody. I also started tracking everything I ate on the “My Fitness” app. I was targeting specific calorie and nutrients values. That took me to 182 average. At that time I had another InBody scan and I was at 13.7 PBF. This past August I changed my lifestyle. I work evenings in the theater in NY, aka stagehand, doing shows. I eat my last bite at around 8:15pm to 8:30pm and go right to bed after getting home at around 10:30pm. No TV, computer or any screens. Nothing to eat. Usually I drink some sparkling water, brush my teeth and off to bed. On average I get another hour per night of sleep. In that time 15 to 20 pounds has just melted off. I am working out an extra day a week. I drink alcohol once or twice a week but not more than one drink with dinner. I eat whole foods. Virtually no red meat. Chicken, fish, brown rice, potatoes, vegetables, beans, oat meal, fruits and a little dark chocolate. I track to make sure I am getting the necessary calories and nutrients. I plan to have my body fat measured again. I have had no loss of power on the bike, as tracked on TP, or lifting in the gym, from the additional weight loss. That is how it has gone for me. Each thing has built on the other. I thought I was at the pinnacle of middle age fitness when I weighed 182. Now I look at that and realize there was weight there that could go. I am enjoying trying to optimize myself. Strange to think that my max fitness is taking place in my 7th decade. Good luck on your journey!
I am 61 - 170cm. Two years ago, from being a weekend-warrior I started riding mid-week (2018 - 20000km), last year joined a club and began competing (Cat 2 here). Weight dropped from 72kg to 66kg. This year I am over 24000km/260000m altitude. In the club training rides, I match guys 20 and 30 years younger, and in the climbs I am there with most of our Cat 1 guys. I keep a balanced diet and try to get 7 hrs sleep every night. My mid-week rides are before work (leaving around 5:30am), many of which are fasted. Overall my recovery (from one day's ride to the following one) seems to be good. Monday is team mid-week training day (usually some HIIT or hill repeat intervals) which I ride to/from it. Friday and Saturday are team volume and/or drill days. I do solo rides 2 or 3 of the other days of the week. In general, I feel I have not peaked (of course, I was not a competitive cyclist in my 20s/30s/40s).
I'm 75, and I made some mistakes when I was younger. I quit cycling in my early twenties, due to hay fever, marriage and kids. My second mistake was running. My knees are now shot. So I can't do squats, but I'm fairly okay on the bike. I can only average in kph what I used to be able to do in mph. But I'm gonna keep trying to improve.
Rich get your knees done now. I'm 66 and just had mine done. Still in the recovery stage but I don't have the pain I once did. It's a tough surgery/recovery with plenty of pain but it's going to be worth it. I highly recommend that you go to someone that does knees and or hips only. I also recommend Dr Ryan Molli at the Whole Health Joint Replacement Center in Meadville Pa. Thats all he does is knees and hips. You won't regret it.
If you knees are bad, all the more reason to do squat. I'm not saying go out and put 4 plates on the rack. But I do mean go through the motions. My knees cracked when I was a teenager. By the time I was 30 they began to hurt all the time, and more and more as time passed. I stopped training figuring that was the end of that and it turned out to be the biggest mistake I ever made. All my life I had seen people get older and stop training because some joint or body part failed. Then they'd get fatter and more frail by the day. I vowed that I would never let that happen to me but fell into depression and did just that. Sure enough, I got fat and ugly, and so weak I could barely walk. Then 5 years ago I read a study on people weight training in their 80s and decided to turn that around. I started doing leg extension beginning with just a single plate and you know what? I got stronger and stronger and my knees got better, not worse. Nobody can stop father time, but you can give him a run for his money. Of course that's just what worked for me, and I felt compelled to share it. Only you can decide what's right for you.
I'm 59. My objectives for cycling are: getting out into nature, keeping as fit as I can (for too many reasons to list), exploring, staying out of trouble, stress relief, meeting new people, seeing what I am capable of doing. In "decline" slowly, yes. C'est la vie.
Great point. At 46, I have similar goals but I still want to ride hard. My legs are often sore and some of my riding partners complain of increased soreness as well.
I think I found the magical method of not hitting the decline: Sit on the sofa playing video games for my entire 20-30's and don't start taking fitness seriously until 40's. Endless gains every year! Now get off my lawn.
My Grandfather rode his old Schwinn 10 miles a day, right up until the month before he died at age 92. He and my grandmother played Scrabble everyday. They had the unabridged dictionary and knew every word in the book. Their philosophy was, "If you don't use it..you loose it." Both of them were mobile and had a sharp mind right up until they died in their 90's. "Us it, or loose it"
Wonderful if it finally works out that way; with one of my grandmothers it didn´t and it was quite painful and sad to see her fading away this awful way
So, bicycling every day eventually killed him? I can relate . . . once went out for a quick 20-miler and woke up in an ambulance. At 67, hadn't ridden in 16 years . . . got sick while riding 50-milers 3X a week . . . stress + over-exercise = raised Cortisol. Now, just riding slow 10-milers to improve my health, lose weight.
I am now 70. I cycle about 30 km per day at an average of 30 km/h. I just bought a new road bike and intend doing some 100km races this coming year. My Ave speed when I was in my fifties was about 35 km/h. I love every ride I do which for me is the most important factor. I don't use a power meter simply because of the cost involved. Carry on cycling guys.
That's quick. I've never been able to do 30km/h for more than a couple of minutes and I cycle every day too. I'm 52 now and cycle at more like 20km/h rather than 24km/h. It's the last 5 years or so when I've noticeably slowed and get overtaken a lot more than I used to.
I had to get blood tests done to ensure my vitamin and mineral levels were adequate for strenuous cycling. Vit B, magnesium, potassium and iron levels are very important for fast cycling. I regularly take supplements for the above. Hope this helps.
Backwards hat grandpa is still figuring out how to use Strava but as soon as he does he's coming for your KOMs. Thank you to Paolo Usseglio for helping with the research on this video!
It would be really interesting to see a video about the effect of age on recovery. I am 40 now, and I don't see that much of a difference in peak performance compared to when I was 27, but I definitely can notice how much more often I need a rest day, how much one night of bad sleep can do to me now etc.
I'm 78. I died my hair flaming red and I'm much faster. When I say `my hair' I mean just that: the only strand of hair on my head is red. Question: if I snip that red hair off will it increase my aero?
Thanks Dylan. I'm 75 so have experienced all of the first half of your video. I still try to get 1200 miles a year, mix of road and MTB. No competition, row, hike, paddle and lift upper and lower body. But I'm still 75 and my age is not going the other way. Great video, good inspiration. Merry Christmas
Hi Dylan, I just want to acknowledge how much time and effort you put into these videos. You essentially have to research and write an entire term paper as the script and then create the video and graphics. It is crazy how much time this must take. You should combine every video you've done into your dissertation and get a Ph.D. in sports science and physiology. Well done.
I’m 67 had two hip replacements in the last two years. I cycle 30 miles a day to and from work (I’ve been officially retired since 2013 but don’t want to spend my remaining years in a recliner in front of the TV) I’m ordering a Priority 600 so I can continue riding through the winter (winter cycling is slowly becoming a possibility in Montreal) Cycling is the best exercise I can do with my arthritis. I’m on my last car. An 11 year old Vehicle that I use to drive another senior grocery shopping. Cycling has changed my life!
Yes. Yes. ... and Yes. All three major points presented very well! Now, let's examine WHY so many of your viewers are Masters. Here are three "general truths" I've discovered: 1. Masters athletes have more control of their schedule than younger athletes (e.g. jobs, kids, yardwork, etc. -- all figured out, or delegated, by Masters) 2. Masters athletes often have a bit more discretionary spending (e.g. gym equipment/membership, power meters, travel funds) allowing them to better optimize their training and performance 3. Masters athletes are more goal-oriented -- Masters are not out to roll with their bros, they're trying to achieve specific goals. IOW, Masters are often more "coachable." Again, we all really appreciate the work you put into your reading, research, and production. Thank you! WWBHDD!
This makes it even more amazing that Ned Overend won the Mt Hamilton Hill Challenge at 56 years old! He was competing against the top cyclists in the world, regardless of age.
Popular subject - Now 72 - only started 4 yrs. ago . Great sport but I particularly enjoy the coffee stops - the reward for the effort ! Average about 18 m p h over shortish distances ( 30- 40 miles) Best biking for me - Gran Canaria in the south of the island . Wanna get fit? Spend three months down there - varied climbs , nearly all road surfaces really good , weather perfect and restaurants good and not too pricey - Covid may restrict last comment though .
@Dylan Johnson Good stuff here. Your points are very helpful. At 57 I can confirm you are spot on. I road for exercise (road bike) in my 20's at least 100-120 miles a week in 25-50 miles segments. After moving across country at age 30 I basically dropped all forms of cycling until about 5 years ago when I started mtb riding for fun (20-30 miles a week) with the occasional 30 mile road ride thrown in once or twice a year. It was quite clear after the first month or so after I started riding again that I sucked, literally, I could never seem to get my lungs to cooperate. My legs would generally hang on climbs but man would I struggle for air. I had never known this to be this uncomfortable in my 20s. After a little research I determined this was a VO2 max issue, so thanks for the confirmation. Oh and my weight had gone up from 165 to about 188 during the 22 year hiatus. So now I'm on a mission (thanks to new CycleOps Hammer) to lose some weight and work on improving the VO2 Max. My first FTP with the Hammer came in at 209 and not knowing how to pace for it I think I had some left in the tank (lungs were not maxed out). First I have to get my butt used to that roadie seat again! Keep'em coming!
@Dylan Johnson Found out something interesting yesterday while taking a 1 hour spirited ride (89% FTP average) while my heart rate average was 93% MHR for the ride but in reality once I was warmed up and at pace it was more like 96%, definitely higher than expected. Keep in mind I am now just starting to use HR and Power monitors. Although the effort was tough I didn't perceive it to be 96% tough, but it does make sense why I get so out of breath once a climb is thrown in, or why I slow down so much on a climb. Enter MAF heart rate training, didn't know this was a thing until yesterday. So it seems that my training really needs to be based around MAF which more or less coincides with the zone that burns more fat.
Great video young fella. From personal experience as a 54 yr old racer, your assessment is accurate. Especially the significance of strength training. I'd add;(i) the physiological characteristics you have as a young athlete (relative to your peers) will remain as you age. Ie my VO2 max was very high as a 20 yr old track athlete and still is high relative to my age cohort, yet 1 min power was always terrible. (ii) use it or lose it, is more significant than aging. (iii) flexibilty degrades so stretching is more importantly to maintain an aero position (iv) yes recovery rate reduces so training discipline to stay in the planned training zone is important (v) monitoring fatigue is important, flex the program as needed in response to perceived fatigue. (Vi) All that said, you always feel 30 yrs younger when on the bike!
When I was your age, I read a book on masters running and I thought the same thing. Well here I am and I found out. Everything we knew back then was wrong. But we had some great masters runners and it was worth getting to know them.
Wa a competitive runner in school and stayed in shape most of my life raced mountain bikes in my 40s but I am 51 now and I don't have the stamina or recovery not even close. I get tired easy and recover slow. Lol. Eat good and sleep good it's just age. Getting old sucks
I'm 57 I was at Dylan's level at his age, got out of shape in my early 30's and have been chasing the dragon since late 30's. Got back in to fairly good shape in my 40's, and the goal now is sustain. But the only way to keep that up is to up game. So far so good. Finished a tri this year, 57th out of 150 overall and 2nd in age. 6 min mile runs and 25 mph bike are long gone
As an older rider who took up exercise (I started with mountain biking because how hard could that be?), I appreciate this video and the science behind it. I always learn something new from your videos.
Hey Dylan, I thoroughly enjoy your channel! I am 63 and love road cycling I ride the Blue Ridge Parkway a lot. And enjoy the climb from the French Broad to Mount Mitchell. I hope to meet you day when I get to Brevard my daughter and son n law live at Wolf Laurel. You live in an amazing place and I have learn a great deal from you. Have a safe and wonderful Christmas and New Year. Keep up the excellent work 👍
I'm 51 now, but as an 18 year old I remember being in awe of the gnarly old timers who just kept going like diesels on club runs. I'm probably at my fittest ever right now; thanks Zwift! I dare say going vegan has helped too.
Hear, hear. Always looked up to those guys with the "no quit" attitude, and knew early on I wanted to one be one of them. I hope I can be the inspiration for the next generation.
Thanks, Dylan. As a 50yo male 5-day-a-week cyclist, one who was not competitive at 25, my decline is actually an increase in fitness! I suggest it’s a question of how and where one measures. Sure, my TSS is higher than the much younger cyclists I ride with on a group ride for the same effort, but if I’m still holding with the pack or even lagging a bit behind mid pack on the climbs, it’s still all good. Find the right place and people and ride with the right spirit. Looking up the hill of age, if all you see is decline from what once was, I suggest looking up a different incline! I’ll await a comment from a wiser someone in their, say 70s, to put me in my proper place...
67 here. The perception seems different than academic wisdom. When you ride within your age-group it feels just as being younger. Plus better training (enthousiasm) and more quality miles compensate in real life to the lesser trained younger buddies.
I wonder sometimes when I will hit my peak. Starting as an untrained cyclist three years ago, I've enjoyed seeing gains and even the occasional KOM along the way. I'm not sure if coaching and better quality training may take me further (I'm 50), but my question is how does the age at start impact one's fitness? Is there still more room to improve potentially? Thanks for the great video!
Absolutely spot on ! With age the main decline in fitness and VO2 max comes from "self" induced inflammation and then not recovering quickly enough.. Consuming foods that is high in antioxidants which are also excellent in reducing inflammation helps a ton. The quicker and better you recover..the more you can train.. I just completed a 373km mtb race at age 52 and got 19th... and this was achieved by a pre-diabetic, arthritis in all joints at 40 years of age ..I could hardly walk... that absolutely sucked, changed my diet..and just wow ! . I will definitely start lifting as my power is going down...stamina for days.. but we must bump up on intensity and power. Thx Coach ;)
Dylan: I am 72 years old and would like to comment on body fat and aging. I have not had breakfast since I was 7 yo. I do 2 hrs of bike riding in the morning 6 days a week for a total of 6 to 8000 miles a year. I have a cup of coffee after my ride and eat one meal a day around 2 PM and a cup of tea at 7 PM. The result is that my weight at age 17 was 63 Kg and now is 61 Kg. There is an obvious reduction in muscle mass, but over all it has worked for me. I take no meds and my only surgeries have been sports related. I was a jogger until my late 30's and a bike rider since then. May be exercising while fasting is another way to teach your body to burn fat and help the aging process.
This may sound like I'm over thinking it at the age of 40 but honestly I am already feeling the efforts in the big way. Sofar I've changed my diet to VEGETARIAN for a few months now and it's working. Also I've always thought about spending more time at the gym year-round. Just haven't made the move cause I was scared it would take too much time out of my cycyling schedule. Looks like I'm going have to re plan my 2020. Thank you so much for posting this VDO. Just perfect
Another great video Dylan. I' m 54 and probably just as fast as I' ve ever been. I do need to factor in rest/recovery days now as I get worn out if I try riding every day. I think I'm still fairly quick, as I understand training a lot more now. I used to just ride hard all the time like Backwards Hat Dylan probably does. My favouritr saying is "Only your potential diminishes with age." So unless you're almost at your maximum potential, most riders can still get faster.
Great video with very useful information. Fortunately for me, or perhaps unfortunately for my younger self, I spent from 25-47 years of age obese and very much out of shape. I took up cycling 8 years ago and lost 160 pounds and am now in the best shape of my life. I say that's fortunate because I don't ever feel the "I'm nowhere near as fit or strong as I was when I was 20" thing. Sometimes that can be depressing, and I've heard so many friends say things like this. Of course I wish I would have started cycling when I was young, but it is what it is. At 55, I do have to keep a very close eye on everything I eat, and recovery and rest are super important. Luckily I am a professional napper and have all the time in the world to train. I used to lift quite a bit when I was in my late teens, and really need to get back to the gym on a regular basis. Your video just reiterated that point and as soon as we can go back about our lives in a somewhat normal way, I will start lifting at least 3 days a week. Thanks and I hope everyone stays safe out there.
What is clear: backwards hat guy has aged well. Use him from now on. As a 53 year old, you just described my regimen except for the weight training which I’ll start doing. I can attest that eating a predominantly vegan diet and keeping up endurance training has made me much stronger and I’m able to recover quicker. Great video as always. Thanks Dylan.
Great video Dylan. I found that study on atherosclerosis being a higher risk for endurance athletes shocking. Many people think they can just eat whatever and since they ride or run, they don't have a threat of cardio issues. Great video!
Dylan, I just wanted to say thank you for your videos. I love that what you say is based on research. I am an older master cyclist at 60 and your instruction has greatly changed my training as I always just biked to max levels and now I am working on zone 2 rides and 2 days intervals along with weight training and I have worked to get my FTP. So thank you!
I just finished an 800 mile bikepacking trip at 68. Eat healthy, watch my weight, get some sleep, laugh every day and enjoy the ride. An 85 year old athlete once told me "If you wanna stay, you gotta pay". Good advice to keep moving forward.... Thanks for the video! All the best, Steve
I’m 64 and have been cycling for 32 years, accumulating over 461,000 miles. Weigh the same 60 kg when I graduated from college in 1977. Still riding 250-275 miles a week. I noticed a decrease in endurance, stamina and top end starting 2-3 years ago. Before, once I got in shape, I stayed in good form all season. Now I need more rest between hard rides. I’ve finally learned to embrace taking days off and doing easy rides.
Great content as usual. 54 year old lifetime athlete here...started weight training/power lifting/body building at age 11 in 1976 (thank you, Rocky 1) and haven’t stopped, and ‘recently’ picked up cycling at age 49. Went plant-based three years ago. From the neck down I still look 25. While there can be no doubt that performance at all levels decreases with age, there can also be no doubt that, barring an accident or unforeseen medical calamity, maintaining regular healthy eating and training will result in a much higher and longer quality of life into the later years than a sedentary lifestyle would.
66 years old I did a 5.4 mile jog in 1 hr and my Garmin told me I need a 63 hour recovery. It's correct too, I feel beat for 3 days especially my legs. Thanks for a video that just doesn't recommend 1 rest day per week.
I was at my weakest while vegan. I’ve been carnivore for 18 months now. Im 45, my body composition looks like it did when I was 18 and I’m stronger now than I’ve ever been.
This is quickly becoming my favorite channel! At age 46, which I know is not that old compared to some on here…old farts haha! But serious, I continue to get faster every year. Common sense dictates. Eat well, don’t overdo it, don’t over drink, hit the gym for the full body circuit twice a week, do yoga for mobility, stay hydrated--and get out on the bike. Rest when you need to rest. I have learned that your body will let you know what needs to happen next if you are paying attention. I’ll never forget the day I went for a MTB ride and got my ass kicked by a 72-year-old named Charlie... I asked him his secret, and he just said this: I keep riding.The man was a beast and completely redefined how I saw aging on the bike and gave me a goal to aim for. Here’s to becoming more like Charlie!
59 here. You just have to never stop. Train hard, eat right. It helps if you work from home and can schedule a regular training cycle. My last really good season before COVID was 2019. I could climb a 15 minute col at 1200 VAM. Strava estimated power at over 300 watts. I could lead the Carpentras training group on the cols around Ventoux and sometimes drop them. You just have to keep pushing.
Love your videos Dylan. Thanks so much. As a 45 year old I have been cycling all by life been training properly for the last two years. Now I got into the Cape Epic .... and sucking up all your videos is helping a lot! Cheers man!
I just turned 66 and have been running/cycling most of my life - I had a few years where injuries limited my physical activity, which I am currently recovering from. Until these injuries, I was able to maintain my muscle mass without any extra focus. I lost significant muscle mass during the 5 years of surgeries and spending a high percentage of my time in a wheelchair. I started cycling again 11 months ago, first on a recumbent and recently on a gravel bike. My diet includes fresh fruits, veggies, complex whole grains, and non-red meat - I also practice intermittent fasting. I was able to loose all of the weight gained really fast, but have found it harder is regain all of my muscle mass. Over the years what I noticed more than anything was that my fast twitch muscle fibers seem to decrease while my slow twitch fibers seemed to increase. I lost speed, but gained endurance. I train 5-6 days a week now, both gym and cycling, and have noticed that I need more recovery time between high intensity efforts. Just a data point.
Good information, Dylan. As an aging cyclist, 68, I can speak to the benefits of testosterone supplements. Over the past two years I have been taking testosterone supplements. Through a slightly modified diet and the supplements, I have reduced my percent body fat from 25% to 16%. This has improved my climbing ability and power-to-weight ratio. Though I'll never be what I was at 28, I feel quite good about how I perform in my age group. Keep studying and bringing us this great, relevant content.
@@billbrandon5936, I take MuscleTech AlphaTest ATP & Testosterone Booster. It doesn't actually contain hormones, but helps your body produce them naturally. It's worked well for me by helping me maintain muscle mass. If you want to get the actual male hormone, you'd have to see your physician to get a shot.
68 year old roadie here. 172cm and 60kg. My FTP is 190 and VO2, according to my Garmin 520 is 53. I am a vegetarian. I eat breakfast and a large lunch, no dinner. Follow the dietary advice of Dr. Greger. My muscle mass has declined over the years but can beat many of my peers on the bike (going up hill anyway). Will follow your advice. Love your well informed videos. Thanks BTW Was introduced to Strava last summer and do pretty well for an old fart LOL
Best presentation and summary of masters cycling performance I have come across. I was able to relate a lot of My personal experience as a masters cyclist competing at a state, national and international level over the last 10 years directly to the aspects you covered, well done.
Barbara I have always gone to the gym (before it was fashionable). I started biking at 59 - lots of hills where I live - could do 50 miles. However, a torn shoulder ligament in June 2018 halted activity. Started again with care. 2019 diagnosed onset of osteoarthritis in hip and knee so no more lunges and swats. You can't beat the years you wear out, but I won't give up. Now researching alternative ways to keep fit. Biking is a good one. My bikes serviced and I'm ready to go though it may only be 20 miles now ... but they are hills.
Super Informative, thanks Dylan. I watch all your videos. By the way I'm 52 and I had my V02 max tested in the lab (with mask and electrodes) a few months ago and the result was 62 mL/kg/min (4200/67 kg) - 380W. The people at the labs were surprised and they told me that it was very good result. I have to say that I am a cross country skier in winter and a cyclist the rest of the year. I train 6 days a week in order to achieve and maintain this level of fitness. I prefer to train year round other wise I’m afraid that my fitness will decreases rapidly. At the moment my fat mass is 9.8%. Take care!
Thank you, Dylan! There is a ton of great information here and I'll have to watch this several more times to let it all soak in. My cycling coach is spot on with his training plan for me, and I recently started serious strength training with a fitness coach. I have already seen improvements in my performance on the bike. My plan... stay healthy, don't break anything, and keep going until the wheels fall off.
I raced as a master for 18 years and found that greater levels of intensity were required to generate a training effect as I aged, this required more rest as well. As I aged, I trained my base only until solid 2.5 hour efforts were possible, then focused on intensity, and rest. This allowed me top 10’s in 40+ racing until 55, when I couldn’t sufficiently recover to keep up the high levels of intensity. Adding more endurance early in the season only added more fatigue, burnout,, less speed. Hope this helps other master racers.
I've had the same experience. I did real well this year racing as a 55-year-old, but I'm at the point where the intensity required is no longer possible. I just can't recover. I do pretty well still against others that are 55 years old or older though :-)
I really enjoy your videos Dylan, I appreciate that your presentations are science based. Soon to be 62, this one hit home for me. Fortunately I've already adopted a diet with increased veggies and fruit and have been rewarded with a 7 kg weight loss in about as many weeks. You've really encouraged me to hit the gym, which I'm not a fan of, in a couple of months when my list of events is over. Thanks for the good info and keep up the good work.
Love Backwards Hat Geezer Dylan. As I get older, 60+, focus on 80/20 (Zone 2 light/Zone 5 Intervals, and lift weights). But also heed the proverb that “one hand full of rest is better than 2 fists full of labor.”
I’m a paleo man 👨🏻 56 years old testosterone levels are through the roof@ 740, with zero substance or prescribed substance abuse. I don’t feel old. I do have to be cool with my back for the first hour of the day, other than that, I’m good! Third place on Strava (8sconds quicker and I’m in second) at my local trail in my age group all time. I enjoy the channel
50 year old subscriber here, I appreciate your ideas and recommendations! I rode a lot in my twenties, and had some medical issues and stopped . Started up again a few years ago. I definitely need to pay attention to recovery and it is easy to wear myself out if I overdo it. BUT I have been pleasantly surprised by how well I can still do.
Timely advice, Dylan. Sobering but helpful to see the actual numbers line up with how I feel. I have not raced but was an avid recreational rider. My new goal is to complete the Davis (CA) Double Century in May 2021 - that would be the 30th anniversary of the last time I rode and finished it, at 33 years old.
If I could give Dylan and grandpa BHD 2 thumbs up I would! Great video, as always best I see on YT. Appreciate your research and synthesis into strategy. As a 58 yo cyclist I'm too busy prepping healthy meals and recovering from my HIIT to do the research.
I was in road racing for over 25 years (started at age 18), with a modicum of success, and yes, really started to notice a decline when I hit my 40's, until the bottom seemed to drop out both physically and mentally around 45. I struggled through a year or two more of racing, basically being little more than pack fodder in my age group even though I was on a very good masters team, and then finally quit at the end of 2008, as it just wasn't any fun any more. I did win my last race, a club TT on a hilly course, but the tank was empty, to steal a quote from Eddy Merckx. However, I still ride my bike and do HIIT workouts 3 days a week, along with a couple days of easier aerobic riding, just to maintain some physical fitness as I age.
Wow. Now I know what that grandpa here in my neighborhood's secret is - with his KOM on that hard segment nearby 😂 Thanks for this informative video again, Dylan! Wish we had coaches like you here in the Philippines
Nice job Dylan! Notwithstanding physiological changes, the other dimension that affects fitness as you age is lifestyle. When we were young, we could be selfish with our time but as we get older, we get married, have kids and maybe get more job/career responsibilities that compete with our time - so, priorities change. Coaching or watching your kids play sports competes with that race you want to run on Saturday morning or that 70 mile training ride. Being able to balance your life, - to stay fit, keep a family and a job, as you grow older is not easy, but can be done. Cheers to all of us "old guys" who have been able to have our (high density) cake and eat it too. BTW...66 years old and still plenty fit.
I've been a more or less active cyclist all my adult life, doing almost everything from daily 2 x 18 Km and 2 x 23 Km commutes to trips home to the family, 135 Km with a backpack, to club cycling. I was also a kind of Pro for 5-6 years in the beginning of the Millennia when I worked 35 hours per week as a bike mesenger, covering 77,700 Km between 1st December 1999 and 30th June 2007, including six months sick-leave due to a work-related collision with a city bus. In 2017 I was granted early retirement due to that collision so I have all the time in the world to exercise. However, in 2017 I also quit smoking cigarettes after 30 years of active smoking, and in January 2019 I got 60 cubic meters of timber to fell, cut, handsplit, and stack. That took all my daylight time on dry days to process until March this year. Then some real bad weather set in, so I didn't really restart the training until 5-6 weeks ago, except from a few 25 Km sessions in May and occasionally 56 Km on really hot days where I just have to go because I cope very well in warm weather and just love to ride in the heat. In the meantime I gained more than 15 Kg from not smoking anymore, topping at 90 Kg, making restarting quite painful at a certain body part, and having to stand up on every incline. But it's slowly going the right way now. I've lost six pounds in six weeks, I can sit down on the lesser climbs, I can press myself a little without bonking, and I recover somewhat faster. In May I did 229 Km, in June 460 Km, nothing in July, and 242 Km in August. I have done 920 Km so far this month, including a scenic 124 Km route last tuesday without clicking out of the pedals even once. It's far from flat where I live; it's either up or down, almost never horisontal. The 124 Km route has an elevation gain of 840 meters, the shorter routes more than 500 meters. The 87 Km and the 124 Km routes include a short but nasty 8.5% climb, and a 3 Km 2-3% climb. The 124 Km route also includes a 4 Km 3-4% climb 60 Km from home and a climb of 1 Km at 6% after almost 120 Km. At the top it still goes up 1-2% for the next Kilometer. Today I did 87 Km at 26.8 Kmph, and I have planned to do the 124 Km route tomorrow, but in the opposite direction this time for variation. I have long since removed the computers from my bicycles. I'm just interested in the distances covered, so I meassure my routes once with an app, and then I let my body decide the rest. However, I have to feel tired the last 15-20 Km in order to be satisfied with my ride. Okay, my average speed is low, around 26 Kmph, but hey, I just rebooted my cycling, I'm still 15 Kg overweight, I turn 55 this christmas, and… wait for it… I do almost all of my rides on my 10 Kg single-speed racing bike on a 44 x 18 gearing.
Heh. I did it! 124 Km today. Perfect weather, but I had a rear flat after 105 Km and bonked 9 Km from home. Luckily, I still had some fruit biscuits left to recover myself before tha last 3 Km 3-4% climb. 872 meters of elevation gain, average 25.2 Kmph. Not flashy, but considering my current form and overweight, and considering that I did 87 Km at 26.8 Kmph yesterday, I am in no way disappointed with my performance on my single-speed.
Great video. At age 59 I noticed a drop at age 50, but with training and greater periods of recovery can still perform endurance. Low Calorie density is the key to fitness!
I just came across this video. I'm 63, exercise a lot doing Blood Flow Restriction resistance training (drawing from Kaatsu), HIT with plyometrics and now adding mountain biking which I began a couple months ago. I feel like I ride as fast as 15 years ago. I don't race. I am maintaining muscle mass and going towards carnivore rather than vegetarian. Opposite what you say and opposite what I used to do. Much more endurance, strength, lean muscle mass, mental clarity, reduced inflammation... I draw from the work of Stephen Phinney MD, and Virta health and Paul Saladino MD amongst many others.
There is nothing scientific about it in real life...I consider myself fit and athletic at 49. There is this man who rides everyday on his mtb..I mean everyday all year round like 4 hour sessions. I have ridden with him and I couldnt stand a chance..he is 65. My point is you make gains at what you do..period.
The key here is to underperform relative to your potential in your youth and then rock the socks off your younger untrained self. And a single 65 year old's performance is a single data point in a normal distribution. There will always be people for whom the decline in performance associated with aging will be less pronounced.
Thanks Dylan. I have a bike with V brakes in my garage and can remember when the original Stump Jumper came out (the first mass-marketed MTB, I believe)!
54 year old roadie here. Awesome nice work. I always laugh at myself about all the phases of my cycling life whatever bike I was riding it was bad ass, until the next one came out and over the decades this resulted in laughing at the type of bikes we were riding back in the day like 21 cm tires with 120 psi for example. What set up are you rocking right now that will be dated in the near future? Your archaic power meter? True about the fruits and veggies. Smart to talk large demo group We all know we will decline. So talk about all the little things that ad up to a sum. But start with compliment the people you are reaching out to is my first advise. Zero mention about specialization like pursue the cycling type that you excel at. but rather a lot of making fun of old people and their bikes.. Zero mention on flexibility work, amateur hour! I’ve lowered my cockpit over the last 2 years with micro adjustments as a result of flexibility focus specifically hamstrings and how that pertains low back pain which is a major limiter to power output. Result not noticeably more power but longer AND more aero which does equate to faster. But you will put that in your techy language in your next video won’t you. But yeah totally blown chance on that subject. Zero mention on daily timing of eating, blown chance there to talk about nutritional timing like eat for your activity. Or exactly what to eat when riding long to enhance performance. No mention on the power of sugar as it especially pertains to competition or “full gas”. or what to eat during recovery, blown again. Question-What will the kids say about your dated videos and Bikes you ride in 15 years from now? Might want to do a remix here on this video since it’s so clearly outdated and I would suggest some actual out reach of your own.
I'm 73 and still mountain biking, gravel riding a few times a week, 20 to 40+ rides all year long in Michigan outside.. my drink for my main bottle is, Coconut water(stops cramping), Apple Cider Vinegar(helps pain/inflamation/arthritis), Maple Syurp(lots of vitamins/minerals, an energy)... Apple Cider Vinegar, with the mother in the bottom..
My (altogether relatively sporty) dad is in the same age; bought him now a pretty expensive (and so hopefully attractive) comfortable endurance road bike with drop bars (he refused getting an e-bike! :-/) tryiing to lure him - lazy as he tends to be - out of his comfort zone, ´cause he never was really interested in (healthy!) endurance sports. Tense if it will work and so beeing able to help delaying his age-related decrease in overall fitness for the next couple of years
The decline is all about yourself. I am riding faster in my 50s than ever before. True, I could have ridden faster when I was younger, but I didnt. If you are at the top of your sport you may miss being the best of the best , but you can still be competetive by age etc. If you are just a regular mere mortal like myself who enjoys riding to keep fit, it matters little that you may slow down with age. Dylan, genetically you will be on one end of the distribution curve, I expect you will be faster than most 30 year old club riders when you are 60 as long as you continue to train. I think the weights, constantly working on vo2 and eating well particularly for recovery has made the biggest difference to me.
This video calmed me a lot, I still have a few more years of improving, Ive been increasing my cycling in all aspects as Im getting older,but I was expecting the stagnation due to age very soon, but you just showed me I have a solid 5 years to become a better cyclist, and then starting to take it easy or limiting my battles to cyclists within my age group
Im 64 and had my MHR and FThr tested at the Cleveland Clinic in 1995 and it was 185....It has remained the same since then and i have 20 years of Polar HRM data on my computer...Also at 55 I started riding shorter 20-30 mile rides at Hi intensity or 80-90 percent...I had a blast doing my 20 course with about 1200 feet of climbing over 1000 times....and I got better every yeartill
Dylan, great vid! 52 laps around the sun now... and if I could ride as fast as the years fly by I'd have more KOMs then I could count! Watch out youngN the years are comN for you, keep your pace ;-)
Live long and prosper Dylan lol….im a builder, 60 and still trying to keep the cobwebs off. Its a tough battle but a mind war at the same time. When you young uns glide past i reason to not beat myself up… currently in Tenerife on family holiday.. going out most days after 7am back for midday…In 3 weeks probably get 80 k ft and 650 miles. I Reckon with your attitude youll be fine with ageing process riding in your 70s god willing
I began road biking just as turning 61. First bike a Steel Bianci, the next bike a titanium light weight w/ triple. I was into 5000 or more miles a year, several years, doing many many 100 milers and rides name like torture, RAMROD, etc. I was always competitive and biking was a good outlet for that. Never met a hill I didn't like! ( I lie) The comradery of riding with others was another big plus. It changed my life. I quit at 69 after a big accident at 67. but now at 80 I'm thinking about that "Lite Speed" hanging from the rafters below. Bet the bike needs new tires! :-)
73 limited by heart valve. Still ride daily 1171 consecutive days 48000 miles. Halted by a crash in July. 6 months into new streak. Old and and slower by a few mph. Heart rate limited to 130. Competed for 50 yrsas a swimmer, runner ,cyclist , triathlete and obstacle racer. Been a lot of fun
Thanks for the great summary of current state of research on the subject. My bad is that I took a break from cycling for roughly 17 years and now I don't know why I ever did that, but regret it very much ... Anyhow, I do not recall giving permission to use my voice around 13:21 😆
Dylan, thanks for the sobering news and the tips. As a 55 year old XC mountain biker who likes to race this is helpful (and kind of painful). I think it will be tougher for me to add the lifting (I really don't enjoy it much) than eating more vegetables.
Glad that report clarified the ED stood for Energy Density... not that other 'performance' indicator... As we get older, our hormones play bad games with our bodies... I use Intermittent fasting, weight lifting and endurance cycling, with 1 or two HIIT sessions a week to lift Human growth Hormone levels, plant based keto diet also helps to manage body composition... works for me at 55... and cleaning out the colon and detoxing at least once, properly... BTW, I love my 1992 Gary Fisher Montare - no suspension forks, triple front chainring... bar ends too... 26'ers rule!
Dylan, you been read my mind and taking its content for this video! Couldn't agree with you more, especially the higher energy density food. The prevalence of which has ruined the average person on a "western" diet. P.s. as a ex biochemist I understand nutrition better than most! Just getting back into the swing of regular exercise after 30 years away. Lost around 20lbs in 9 months and back to my weight when I was in my 20s. I will try to loose another 10lb of so for the sake of the cycling. I am try to avoid calorie dense food when possible apart from the occasional treat. Eating as much vegetable as I can get onto my plate. Got my own home gym and trying to hit that 2x a week. I currently don't do much leg exercises as the cycling is enough for my legs to cope with as I've only just started cycling again 4 months ago after over 30 years off the bike. Got myself an indoor trainer and including the commuting on the bike aiming to do around 100 to 150 miles a week. Once my legs can cope with this work load I will build on some leg strength training. Recovery is definitely taking longer than it use to!
I’m 48. Former cat 3 racer. My endurance riding has actually improved with age. But I used to be more of a sprinter (crit racer), and now I can barely hit a 1000 watts. I also find it imperative to weight lift one or two days a week to prevent back pain and stay strong on the bike.
Dylan! Right on the money....sonny. Just turned 57 here and can confirm all of what you said. Tough to get my max heart rate over 165bpm with intense work (Limiting factor). Power work in the legs is absolutely critical to maintaining power on the bike. Overall need to do gym strength to hold the body together. And in terms of diet, I'm pretty light, but am primarily vegetarian near vegan which keeps the bmi under 22. Favorable power to weight happens when I'm around 145lbs with good strength. Good video thanks. Will keep on it.
Nice job Dylan! With 40 years of age is taking more time to my body recovery after hard training sessions. Also my FTP loss petcentage is increasing in the off season period year after year. The difference my indoor and outdoor FTP is rising more too.
Great video. It all makes sense. I too was surprised by the study saying atherosclerosis risk is greater for endurance athletes. I’ve got to look that one up. One thing you didn’t focus on that’s really important to me is the increased risk of injury with age. I don’t stop training bc I lose interest. I stop because I get injured and have to stop. This is by far the biggest impediment to my training and it is the reason I am not in the shape I want to be in. Finding the correct balance between intensity and injury is the most important trick for many older athletes to manage.
One study showed higher calcium score in marathon runners. Not great evidence since vessel wall could have calcium due to “trauma” or fibroblast apoptosis rather than atherosclerosis and more research is needed.
Fast after Fifty updated in a nutshell. Joe was finding success using glycemic load, which you may find parallels the diet you're describing. I myself have had decent success this season running very close to keto while pulsing carbs during training. I'm the lightest I've been in a decade. The last 5 years I have previously ascribed to Matt Fitzgeralds Endurance Carb centered diet, Carbs begat Carbs = weight gain for me, likely due to insulin resistance in my mid century. My Power #'s are acceptable, surely would be better on High CH diet, but I would be heavier, and the flip side with Keto, and why I will continue this season following it, is that I feel fantastic off the bike, mentally and physically, weight, sleep, sex it's all better. I believe this all needs closer inspection and not discarded as an option with adjustments, particularly related to aged athletes.
I am a faster rider now at 62 than was I was 25. I use a coach, eat well and prioritize sleep. While I recognize that I have lost some physical capabilities I have gained a mental tenacity I never had when I was younger. I have taken my weight in 5 years from 220 to 164. This year I raced cross in Cat 5. I out performed many riders 30 years or more my junior. Ride On Boys!
I am similar to you, great eh. Kudos. I knocked 30 seconds off a pb off a strava segment the other day... turning 58. I realise I need that protein recovery drink as soon as I get indoors.
That's a huge drop in weight. What did you change to loos the weight?
Al Sayers This is great but I wish I started cycling properly when I was a kid. It’s a massive regret. Now I have to make the most of middle age, & I tell you recovery is slow & painful now :(
@@JoeA111 My fitness/weight loss journey has taken place over five years. The first year I lost about 15 -20 pounds on my own. Running 4 days a week and lifting weights 2 days. But I really didn’t change my diet all that much. After a year of that I started using a cycling coach and in that first year I stayed about where I had been with weight at around 192-196, but my FTP increased dramatically. The next year I went to see a nutritionist and had my RMR, VO2 and PBF measured, 19.5 using an InBody. I also started tracking everything I ate on the “My Fitness” app. I was targeting specific calorie and nutrients values. That took me to 182 average. At that time I had another InBody scan and I was at 13.7 PBF. This past August I changed my lifestyle. I work evenings in the theater in NY, aka stagehand, doing shows. I eat my last bite at around 8:15pm to 8:30pm and go right to bed after getting home at around 10:30pm. No TV, computer or any screens. Nothing to eat. Usually I drink some sparkling water, brush my teeth and off to bed. On average I get another hour per night of sleep. In that time 15 to 20 pounds has just melted off. I am working out an extra day a week. I drink alcohol once or twice a week but not more than one drink with dinner. I eat whole foods. Virtually no red meat. Chicken, fish, brown rice, potatoes, vegetables, beans, oat meal, fruits and a little dark chocolate. I track to make sure I am getting the necessary calories and nutrients. I plan to have my body fat measured again. I have had no loss of power on the bike, as tracked on TP, or lifting in the gym, from the additional weight loss.
That is how it has gone for me. Each thing has built on the other. I thought I was at the pinnacle of middle age fitness when I weighed 182. Now I look at that and realize there was weight there that could go. I am enjoying trying to optimize myself. Strange to think that my max fitness is taking place in my 7th decade.
Good luck on your journey!
Al Sayers Thanks for the break down.
I am 61 - 170cm. Two years ago, from being a weekend-warrior I started riding mid-week (2018 - 20000km), last year joined a club and began competing (Cat 2 here). Weight dropped from 72kg to 66kg. This year I am over 24000km/260000m altitude. In the club training rides, I match guys 20 and 30 years younger, and in the climbs I am there with most of our Cat 1 guys. I keep a balanced diet and try to get 7 hrs sleep every night. My mid-week rides are before work (leaving around 5:30am), many of which are fasted. Overall my recovery (from one day's ride to the following one) seems to be good. Monday is team mid-week training day (usually some HIIT or hill repeat intervals) which I ride to/from it. Friday and Saturday are team volume and/or drill days. I do solo rides 2 or 3 of the other days of the week. In general, I feel I have not peaked (of course, I was not a competitive cyclist in my 20s/30s/40s).
I just turned 60. I agree with all your points. Especially the early in the AM fasting rides.
Possibly a zombie thread but your story caught my eye.
I'm 75, and I made some mistakes when I was younger. I quit cycling in my early twenties, due to hay fever, marriage and kids. My second mistake was running. My knees are now shot. So I can't do squats, but I'm fairly okay on the bike. I can only average in kph what I used to be able to do in mph. But I'm gonna keep trying to improve.
How many years did you run? How many days a week did you run and for how long each run?
Rich get your knees done now. I'm 66 and just had mine done. Still in the recovery stage but I don't have the pain I once did. It's a tough surgery/recovery with plenty of pain but it's going to be worth it. I highly recommend that you go to someone that does knees and or hips only. I also recommend Dr Ryan Molli at the Whole Health Joint Replacement Center in Meadville Pa. Thats all he does is knees and hips. You won't regret it.
Tell me about it! Don't give in, keep going.
My long term goal is to still have the passion to ride in 30 years like you are. 💪
If you knees are bad, all the more reason to do squat. I'm not saying go out and put 4 plates on the rack. But I do mean go through the motions. My knees cracked when I was a teenager. By the time I was 30 they began to hurt all the time, and more and more as time passed. I stopped training figuring that was the end of that and it turned out to be the biggest mistake I ever made.
All my life I had seen people get older and stop training because some joint or body part failed. Then they'd get fatter and more frail by the day. I vowed that I would never let that happen to me but fell into depression and did just that. Sure enough, I got fat and ugly, and so weak I could barely walk. Then 5 years ago I read a study on people weight training in their 80s and decided to turn that around. I started doing leg extension beginning with just a single plate and you know what? I got stronger and stronger and my knees got better, not worse.
Nobody can stop father time, but you can give him a run for his money. Of course that's just what worked for me, and I felt compelled to share it. Only you can decide what's right for you.
Just ride till the wheels fall off. Who cares about declines just enjoy the ride 🚴🏿♂️🔥💨
or till you fall off your bike
jom_ aca That is how I expect to go 💥
Of course you're going to decline. That's a fact of life. But you'll decline a whole lot faster if you just sit on the sofa eating pork rinds all day.
I'm 59. My objectives for cycling are: getting out into nature, keeping as fit as I can (for too many reasons to list), exploring, staying out of trouble, stress relief, meeting new people, seeing what I am capable of doing. In "decline" slowly, yes. C'est la vie.
Great point. At 46, I have similar goals but I still want to ride hard. My legs are often sore and some of my riding partners complain of increased soreness as well.
I think I found the magical method of not hitting the decline: Sit on the sofa playing video games for my entire 20-30's and don't start taking fitness seriously until 40's. Endless gains every year! Now get off my lawn.
So funny, I just posted that I had a very similar life. So I don't miss all the "I was so much stronger and fit in my 20's" that most people miss.
My Grandfather rode his old Schwinn 10 miles a day, right up until the month before he died at age 92. He and my grandmother played Scrabble everyday. They had the unabridged dictionary and knew every word in the book.
Their philosophy was, "If you don't use it..you loose it."
Both of them were mobile and had a sharp mind right up until they died in their 90's.
"Us it, or loose it"
Wonderful if it finally works out that way; with one of my grandmothers it didn´t and it was quite painful and sad to see her fading away this awful way
Rob K lose....
@@ChopperCindy Thank you.. i'm visually impaired and sometimes my dictation program makes errors.
So, bicycling every day eventually killed him? I can relate . . . once went out for a quick 20-miler and woke up in an ambulance.
At 67, hadn't ridden in 16 years . . . got sick while riding 50-milers 3X a week . . . stress + over-exercise = raised Cortisol. Now, just riding slow 10-milers to improve my health, lose weight.
I am now 70. I cycle about 30 km per day at an average of 30 km/h. I just bought a new road bike and intend doing some 100km races this coming year. My Ave speed when I was in my fifties was about 35 km/h. I love every ride I do which for me is the most important factor. I don't use a power meter simply because of the cost involved. Carry on cycling guys.
That's quick. I've never been able to do 30km/h for more than a couple of minutes and I cycle every day too. I'm 52 now and cycle at more like 20km/h rather than 24km/h. It's the last 5 years or so when I've noticeably slowed and get overtaken a lot more than I used to.
I had to get blood tests done to ensure my vitamin and mineral levels were adequate for strenuous cycling. Vit B, magnesium, potassium and iron levels are very important for fast cycling. I regularly take supplements for the above. Hope this helps.
ONe word.......WOW..
Backwards hat grandpa is still figuring out how to use Strava but as soon as he does he's coming for your KOMs.
Thank you to Paolo Usseglio for helping with the research on this video!
Dude, hat backwards grandpa, MY NEW HERO!!!!!!
Grandpa doesn't cotton to those computers and such
Backwards hat grandpa figures he can smash it hard every day and just take a Centrum Silver for recovery.
Gramps looks terrifying. The makeup was very well done.
It would be really interesting to see a video about the effect of age on recovery. I am 40 now, and I don't see that much of a difference in peak performance compared to when I was 27, but I definitely can notice how much more often I need a rest day, how much one night of bad sleep can do to me now etc.
I am 70. My only comment regarding this well-researched video is that you've got great hair.
LOL
No Doubt!! It’s like it’s an unwritten rule in cycling, good hair = go faster
😂😂😂😂😂😂
So far...🤪
I'm 78. I died my hair flaming red and I'm much faster. When I say `my hair' I mean just that: the only strand of hair on my head is red. Question: if I snip that red hair off will it increase my aero?
Thanks Dylan. I'm 75 so have experienced all of the first half of your video. I still try to get 1200 miles a year, mix of road and MTB. No competition, row, hike, paddle and lift upper and lower body. But I'm still 75 and my age is not going the other way. Great video, good inspiration. Merry Christmas
Hi Dylan, I just want to acknowledge how much time and effort you put into these videos. You essentially have to research and write an entire term paper as the script and then create the video and graphics. It is crazy how much time this must take. You should combine every video you've done into your dissertation and get a Ph.D. in sports science and physiology. Well done.
I’m 67 had two hip replacements in the last two years. I cycle 30 miles a day to and from work (I’ve been officially retired since 2013 but don’t want to spend my remaining years in a recliner in front of the TV) I’m ordering a Priority 600 so I can continue riding through the winter (winter cycling is slowly becoming a possibility in Montreal) Cycling is the best exercise I can do with my arthritis. I’m on my last car. An 11 year old Vehicle that I use to drive another senior grocery shopping. Cycling has changed my life!
Yes. Yes. ... and Yes. All three major points presented very well! Now, let's examine WHY so many of your viewers are Masters. Here are three "general truths" I've discovered:
1. Masters athletes have more control of their schedule than younger athletes (e.g. jobs, kids, yardwork, etc. -- all figured out, or delegated, by Masters)
2. Masters athletes often have a bit more discretionary spending (e.g. gym equipment/membership, power meters, travel funds) allowing them to better optimize their training and performance
3. Masters athletes are more goal-oriented -- Masters are not out to roll with their bros, they're trying to achieve specific goals. IOW, Masters are often more "coachable."
Again, we all really appreciate the work you put into your reading, research, and production. Thank you!
WWBHDD!
This makes it even more amazing that Ned Overend won the Mt Hamilton Hill Challenge at 56 years old!
He was competing against the top cyclists in the world, regardless of age.
Popular subject - Now 72 - only started 4 yrs. ago . Great sport but I particularly enjoy the coffee stops - the reward for the effort ! Average about 18 m p h over shortish distances ( 30- 40 miles) Best biking for me - Gran Canaria in the south of the island . Wanna get fit? Spend three months down there - varied climbs , nearly all road surfaces really good , weather perfect and restaurants good and not too pricey - Covid may restrict last comment though .
@Dylan Johnson Good stuff here. Your points are very helpful. At 57 I can confirm you are spot on. I road for exercise (road bike) in my 20's at least 100-120 miles a week in 25-50 miles segments. After moving across country at age 30 I basically dropped all forms of cycling until about 5 years ago when I started mtb riding for fun (20-30 miles a week) with the occasional 30 mile road ride thrown in once or twice a year. It was quite clear after the first month or so after I started riding again that I sucked, literally, I could never seem to get my lungs to cooperate. My legs would generally hang on climbs but man would I struggle for air. I had never known this to be this uncomfortable in my 20s. After a little research I determined this was a VO2 max issue, so thanks for the confirmation. Oh and my weight had gone up from 165 to about 188 during the 22 year hiatus. So now I'm on a mission (thanks to new CycleOps Hammer) to lose some weight and work on improving the VO2 Max. My first FTP with the Hammer came in at 209 and not knowing how to pace for it I think I had some left in the tank (lungs were not maxed out). First I have to get my butt used to that roadie seat again! Keep'em coming!
@Dylan Johnson Found out something interesting yesterday while taking a 1 hour spirited ride (89% FTP average) while my heart rate average was 93% MHR for the ride but in reality once I was warmed up and at pace it was more like 96%, definitely higher than expected. Keep in mind I am now just starting to use HR and Power monitors. Although the effort was tough I didn't perceive it to be 96% tough, but it does make sense why I get so out of breath once a climb is thrown in, or why I slow down so much on a climb. Enter MAF heart rate training, didn't know this was a thing until yesterday. So it seems that my training really needs to be based around MAF which more or less coincides with the zone that burns more fat.
My cycling metrics
Weekly (currently in week 9)
* Road/path: 100-130 miles: avg speed 15.5mph
* Trainer: 4 sessions at 1 hr each=240 mins: avg power (watts) 73 (85 np)
* No lifting
* Nutrition: mostly vegetarian
* Use Garmin Vector 3S pedals. Specialized Allez w/Claris groupset
* Age: 71. 5’10”. 165lbs.
* Hike long trails Mar-Sep. >800 miles per year
* Strava: Dave Tamblyn. Uploaded from Wahoo Fitness
Great video young fella. From personal experience as a 54 yr old racer, your assessment is accurate. Especially the significance of strength training. I'd add;(i) the physiological characteristics you have as a young athlete (relative to your peers) will remain as you age. Ie my VO2 max was very high as a 20 yr old track athlete and still is high relative to my age cohort, yet 1 min power was always terrible. (ii) use it or lose it, is more significant than aging. (iii) flexibilty degrades so stretching is more importantly to maintain an aero position (iv) yes recovery rate reduces so training discipline to stay in the planned training zone is important (v) monitoring fatigue is important, flex the program as needed in response to perceived fatigue. (Vi) All that said, you always feel 30 yrs younger when on the bike!
what is your vo2
I’m 16 so there wasn’t really a reason for me to watch this video but I just enjoy ur videos what can I say
Sean, Inherent knowledge is a the magic of getting older! enjoy.
When I was your age, I read a book on masters running and I thought the same thing. Well here I am and I found out. Everything we knew back then was wrong. But we had some great masters runners and it was worth getting to know them.
Wa a competitive runner in school and stayed in shape most of my life raced mountain bikes in my 40s but I am 51 now and I don't have the stamina or recovery not even close. I get tired easy and recover slow. Lol. Eat good and sleep good it's just age. Getting old sucks
I'm 57 I was at Dylan's level at his age, got out of shape in my early 30's and have been chasing the dragon since late 30's. Got back in to fairly good shape in my 40's, and the goal now is sustain. But the only way to keep that up is to up game. So far so good. Finished a tri this year, 57th out of 150 overall and 2nd in age. 6 min mile runs and 25 mph bike are long gone
Speaking as a 50- year cyclist, you nailed it, young lad. Useful data. Thank you. 🌞🖖
As an older rider who took up exercise (I started with mountain biking because how hard could that be?), I appreciate this video and the science behind it. I always learn something new from your videos.
Hey Dylan, I thoroughly enjoy your channel! I am 63 and love road cycling I ride the Blue Ridge Parkway a lot. And enjoy the climb from the French Broad to Mount Mitchell. I hope to meet you day when I get to Brevard my daughter and son n law live at Wolf Laurel. You live in an amazing place and I have learn a great deal from you. Have a safe and wonderful Christmas and New Year. Keep up the excellent work 👍
I'm 51 now, but as an 18 year old I remember being in awe of the gnarly old timers who just kept going like diesels on club runs. I'm probably at my fittest ever right now; thanks Zwift! I dare say going vegan has helped too.
Vegan FTW!
@@savonaaaron Forever Two Wheels!
Hear, hear. Always looked up to those guys with the "no quit" attitude, and knew early on I wanted to one be one of them. I hope I can be the inspiration for the next generation.
Thanks, Dylan. As a 50yo male 5-day-a-week cyclist, one who was not competitive at 25, my decline is actually an increase in fitness! I suggest it’s a question of how and where one measures. Sure, my TSS is higher than the much younger cyclists I ride with on a group ride for the same effort, but if I’m still holding with the pack or even lagging a bit behind mid pack on the climbs, it’s still all good. Find the right place and people and ride with the right spirit. Looking up the hill of age, if all you see is decline from what once was, I suggest looking up a different incline! I’ll await a comment from a wiser someone in their, say 70s, to put me in my proper place...
67 here.
The perception seems different than academic wisdom.
When you ride within your age-group it feels just as being younger.
Plus better training (enthousiasm) and more quality miles compensate
in real life to the lesser trained younger buddies.
I wonder sometimes when I will hit my peak. Starting as an untrained cyclist three years ago, I've enjoyed seeing gains and even the occasional KOM along the way. I'm not sure if coaching and better quality training may take me further (I'm 50), but my question is how does the age at start impact one's fitness? Is there still more room to improve potentially? Thanks for the great video!
Absolutely spot on ! With age the main decline in fitness and VO2 max comes from "self" induced inflammation and then not recovering quickly enough.. Consuming foods that is high in antioxidants which are also excellent in reducing inflammation helps a ton. The quicker and better you recover..the more you can train.. I just completed a 373km mtb race at age 52 and got 19th... and this was achieved by a pre-diabetic, arthritis in all joints at 40 years of age ..I could hardly walk... that absolutely sucked, changed my diet..and just wow ! .
I will definitely start lifting as my power is going down...stamina for days.. but we must bump up on intensity and power. Thx Coach ;)
I am 62 years of age, lean, and ride better than I used to when I was younger. Its all in genes and your mental outlook. Ride on.
Dylan:
I am 72 years old and would like to comment on body fat and aging. I have not had breakfast since I was 7 yo. I do 2 hrs of bike riding in the morning 6 days a week for a total of 6 to 8000 miles a year. I have a cup of coffee after my ride and eat one meal a day around 2 PM and a cup of tea at 7 PM. The result is that my weight at age 17 was 63 Kg and now is 61 Kg. There is an obvious reduction in muscle mass, but over all it has worked for me. I take no meds and my only surgeries have been sports related. I was a jogger until my late 30's and a bike rider since then. May be exercising while fasting is another way to teach your body to burn fat and help the aging process.
I'm not a fan of fasted exercise. I tried it and it didn't work for me. But what works for you is all that's important. Good luck.
This may sound like I'm over thinking it at the age of 40 but honestly I am already feeling the efforts in the big way. Sofar I've changed my diet to VEGETARIAN for a few months now and it's working. Also I've always thought about spending more time at the gym year-round. Just haven't made the move cause I was scared it would take too much time out of my cycyling schedule. Looks like I'm going have to re plan my 2020. Thank you so much for posting this VDO. Just perfect
I am 75 and I ride better now than when I was in my 50
Another great video Dylan. I' m 54 and probably just as fast as I' ve ever been. I do need to factor in rest/recovery days now as I get worn out if I try riding every day. I think I'm still fairly quick, as I understand training a lot more now. I used to just ride hard all the time like Backwards Hat Dylan probably does. My favouritr saying is "Only your potential diminishes with age." So unless you're almost at your maximum potential, most riders can still get faster.
Great video with very useful information. Fortunately for me, or perhaps unfortunately for my younger self, I spent from 25-47 years of age obese and very much out of shape. I took up cycling 8 years ago and lost 160 pounds and am now in the best shape of my life. I say that's fortunate because I don't ever feel the "I'm nowhere near as fit or strong as I was when I was 20" thing. Sometimes that can be depressing, and I've heard so many friends say things like this. Of course I wish I would have started cycling when I was young, but it is what it is. At 55, I do have to keep a very close eye on everything I eat, and recovery and rest are super important. Luckily I am a professional napper and have all the time in the world to train. I used to lift quite a bit when I was in my late teens, and really need to get back to the gym on a regular basis. Your video just reiterated that point and as soon as we can go back about our lives in a somewhat normal way, I will start lifting at least 3 days a week. Thanks and I hope everyone stays safe out there.
Dude I'm an old fart that has been looking for a balanced answer to ageing and endurance! You hit it!!! Thanks
You speld aging rong.
Woohoo! I'm part of the 0.3% of your youngest viewers! Keep it up, great training advice - a 16 yo junior from New Zealand
What is clear: backwards hat guy has aged well. Use him from now on. As a 53 year old, you just described my regimen except for the weight training which I’ll start doing. I can attest that eating a predominantly vegan diet and keeping up endurance training has made me much stronger and I’m able to recover quicker. Great video as always. Thanks Dylan.
Great video Dylan. I found that study on atherosclerosis being a higher risk for endurance athletes shocking. Many people think they can just eat whatever and since they ride or run, they don't have a threat of cardio issues. Great video!
Dylan, I just wanted to say thank you for your videos. I love that what you say is based on research. I am an older master cyclist at 60 and your instruction has greatly changed my training as I always just biked to max levels and now I am working on zone 2 rides and 2 days intervals along with weight training and I have worked to get my FTP. So thank you!
I just finished an 800 mile bikepacking trip at 68. Eat healthy, watch my weight, get some sleep, laugh every day and enjoy the ride. An 85 year old athlete once told me "If you wanna stay, you gotta pay". Good advice to keep moving forward.... Thanks for the video! All the best, Steve
I’m 64 and have been cycling for 32 years, accumulating over 461,000 miles. Weigh the same 60 kg when I graduated from college in 1977. Still riding 250-275 miles a week. I noticed a decrease in endurance, stamina and top end starting 2-3 years ago. Before, once I got in shape, I stayed in good form all season. Now I need more rest between hard rides. I’ve finally learned to embrace taking days off and doing easy rides.
My goal is to be the best 40, 50, 60...etc. year old in the group. As long as I'm can be that I'm satisfied.
Great content as usual. 54 year old lifetime athlete here...started weight training/power lifting/body building at age 11 in 1976 (thank you, Rocky 1) and haven’t stopped, and ‘recently’ picked up cycling at age 49. Went plant-based three years ago. From the neck down I still look 25. While there can be no doubt that performance at all levels decreases with age, there can also be no doubt that, barring an accident or unforeseen medical calamity, maintaining regular healthy eating and training will result in a much higher and longer quality of life into the later years than a sedentary lifestyle would.
This is very informative and high quality informations ! No doubt this channel will get bigger soon for sure ! good luck ! thanks Dylan
66 years old I did a 5.4 mile jog in 1 hr and my Garmin told me I need a 63 hour recovery. It's correct too, I feel beat for 3 days especially my legs. Thanks for a video that just doesn't recommend 1 rest day per week.
Going plant based has improved my performance and endurance by 300% over a year and I’m 52, but riding like 30 yr old
Samson9740 same here.
Plant powered and going strong 💪
Imagine what carnivore would do!
spinz7 a carnivore would ride like a 70 year old.
I was at my weakest while vegan. I’ve been carnivore for 18 months now. Im 45, my body composition looks like it did when I was 18 and I’m stronger now than I’ve ever been.
This is quickly becoming my favorite channel! At age 46, which I know is not that old compared to some on here…old farts haha! But serious, I continue to get faster every year. Common sense dictates. Eat well, don’t overdo it, don’t over drink, hit the gym for the full body circuit twice a week, do yoga for mobility, stay hydrated--and get out on the bike. Rest when you need to rest. I have learned that your body will let you know what needs to happen next if you are paying attention. I’ll never forget the day I went for a MTB ride and got my ass kicked by a 72-year-old named Charlie... I asked him his secret, and he just said this: I keep riding.The man was a beast and completely redefined how I saw aging on the bike and gave me a goal to aim for. Here’s to becoming more like Charlie!
59 here. You just have to never stop.
Train hard, eat right. It helps if you work from home and can schedule a regular training cycle.
My last really good season before COVID was 2019. I could climb a 15 minute col at 1200 VAM. Strava estimated power at over 300 watts.
I could lead the Carpentras training group on the cols around Ventoux and sometimes drop them.
You just have to keep pushing.
Love your videos Dylan. Thanks so much. As a 45 year old I have been cycling all by life been training properly for the last two years. Now I got into the Cape Epic .... and sucking up all your videos is helping a lot! Cheers man!
I just turned 66 and have been running/cycling most of my life - I had a few years where injuries limited my physical activity, which I am currently recovering from. Until these injuries, I was able to maintain my muscle mass without any extra focus. I lost significant muscle mass during the 5 years of surgeries and spending a high percentage of my time in a wheelchair. I started cycling again 11 months ago, first on a recumbent and recently on a gravel bike. My diet includes fresh fruits, veggies, complex whole grains, and non-red meat - I also practice intermittent fasting. I was able to loose all of the weight gained really fast, but have found it harder is regain all of my muscle mass. Over the years what I noticed more than anything was that my fast twitch muscle fibers seem to decrease while my slow twitch fibers seemed to increase. I lost speed, but gained endurance. I train 5-6 days a week now, both gym and cycling, and have noticed that I need more recovery time between high intensity efforts. Just a data point.
Good information, Dylan. As an aging cyclist, 68, I can speak to the benefits of testosterone supplements. Over the past two years I have been taking testosterone supplements. Through a slightly modified diet and the supplements, I have reduced my percent body fat from 25% to 16%. This has improved my climbing ability and power-to-weight ratio. Though I'll never be what I was at 28, I feel quite good about how I perform in my age group. Keep studying and bringing us this great, relevant content.
Is there a downside to testo supplements?? i hear alot of ads on media but thought it was strong hormone
@@billbrandon5936, I take MuscleTech AlphaTest ATP & Testosterone Booster. It doesn't actually contain hormones, but helps your body produce them naturally. It's worked well for me by helping me maintain muscle mass. If you want to get the actual male hormone, you'd have to see your physician to get a shot.
Thanks ____interesting
68 year old roadie here. 172cm and 60kg. My FTP is 190 and VO2, according to my Garmin 520 is 53. I am a vegetarian. I eat breakfast and a large lunch, no dinner. Follow the dietary advice of Dr. Greger. My muscle mass has declined over the years but can beat many of my peers on the bike (going up hill anyway). Will follow your advice. Love your well informed videos. Thanks
BTW Was introduced to Strava last summer and do pretty well for an old fart LOL
Best presentation and summary of masters cycling performance I have come across. I was able to relate a lot of My personal experience as a masters cyclist competing at a state, national and international level over the last 10 years directly to the aspects you covered, well done.
Barbara I have always gone to the gym (before it was fashionable). I started biking at 59 - lots of hills where I live - could do 50 miles. However, a torn shoulder ligament in June 2018 halted activity. Started again with care. 2019 diagnosed onset of osteoarthritis in hip and knee so no more lunges and swats. You can't beat the years you wear out, but I won't give up. Now researching alternative ways to keep fit. Biking is a good one. My bikes serviced and I'm ready to go though it may only be 20 miles now ... but they are hills.
Super Informative, thanks Dylan. I watch all your videos. By the way I'm 52 and I had my V02 max tested in the lab (with mask and electrodes) a few months ago and the result was 62 mL/kg/min (4200/67 kg) - 380W. The people at the labs were surprised and they told me that it was very good result. I have to say that I am a cross country skier in winter and a cyclist the rest of the year. I train 6 days a week in order to achieve and maintain this level of fitness. I prefer to train year round other wise I’m afraid that my fitness will decreases rapidly. At the moment my fat mass is 9.8%. Take care!
Thank you, Dylan! There is a ton of great information here and I'll have to watch this several more times to let it all soak in. My cycling coach is spot on with his training plan for me, and I recently started serious strength training with a fitness coach. I have already seen improvements in my performance on the bike. My plan... stay healthy, don't break anything, and keep going until the wheels fall off.
I raced as a master for 18 years and found that greater levels of intensity were required to generate a training effect as I aged, this required more rest as well. As I aged, I trained my base only until solid 2.5 hour efforts were possible, then focused on intensity, and rest. This allowed me top 10’s in 40+ racing until 55, when I couldn’t sufficiently recover to keep up the high levels of intensity. Adding more endurance early in the season only added more fatigue, burnout,, less speed. Hope this helps other master racers.
I've had the same experience. I did real well this year racing as a 55-year-old, but I'm at the point where the intensity required is no longer possible. I just can't recover. I do pretty well still against others that are 55 years old or older though :-)
Dylan - this was a good video. As a 65 yr old ironman triathlete and ultradistance cyclist, this is a topic of much interest. thanks.
I really enjoy your videos Dylan, I appreciate that your presentations are science based. Soon to be 62, this one hit home for me. Fortunately I've already adopted a diet with increased veggies and fruit and have been rewarded with a 7 kg weight loss in about as many weeks. You've really encouraged me to hit the gym, which I'm not a fan of, in a couple of months when my list of events is over. Thanks for the good info and keep up the good work.
Love Backwards Hat Geezer Dylan. As I get older, 60+, focus on 80/20 (Zone 2 light/Zone 5 Intervals, and lift weights). But also heed the proverb that “one hand full of rest is better than 2 fists full of labor.”
I’m a paleo man 👨🏻
56 years old testosterone levels are through the roof@ 740, with zero substance or prescribed substance abuse.
I don’t feel old.
I do have to be cool with my back for the first hour of the day, other than that, I’m good!
Third place on Strava
(8sconds quicker and I’m in second)
at my local trail in my age group all time.
I enjoy the channel
I’m 81. Started biking at age 65. Still enjoy biking 1500 miles per year. Would be more but living in South Dakota limits the biking season.
50 year old subscriber here, I appreciate your ideas and recommendations!
I rode a lot in my twenties, and had some medical issues and stopped . Started up again a few years ago. I definitely need to pay attention to recovery and it is easy to wear myself out if I overdo it. BUT I have been pleasantly surprised by how well I can still do.
Timely advice, Dylan. Sobering but helpful to see the actual numbers line up with how I feel. I have not raced but was an avid recreational rider. My new goal is to complete the Davis (CA) Double Century in May 2021 - that would be the 30th anniversary of the last time I rode and finished it, at 33 years old.
If I could give Dylan and grandpa BHD 2 thumbs up I would! Great video, as always best I see on YT. Appreciate your research and synthesis into strategy. As a 58 yo cyclist I'm too busy prepping healthy meals and recovering from my HIIT to do the research.
I was in road racing for over 25 years (started at age 18), with a modicum of success, and yes, really started to notice a decline when I hit my 40's, until the bottom seemed to drop out both physically and mentally around 45. I struggled through a year or two more of racing, basically being little more than pack fodder in my age group even though I was on a very good masters team, and then finally quit at the end of 2008, as it just wasn't any fun any more. I did win my last race, a club TT on a hilly course, but the tank was empty, to steal a quote from Eddy Merckx. However, I still ride my bike and do HIIT workouts 3 days a week, along with a couple days of easier aerobic riding, just to maintain some physical fitness as I age.
being 45, I can really appreciate this video, thanks!
Wow. Now I know what that grandpa here in my neighborhood's secret is - with his KOM on that hard segment nearby 😂 Thanks for this informative video again, Dylan! Wish we had coaches like you here in the Philippines
Nice job Dylan! Notwithstanding physiological changes, the other dimension that affects fitness as you age is lifestyle. When we were young, we could be selfish with our time but as we get older, we get married, have kids and maybe get more job/career responsibilities that compete with our time - so, priorities change. Coaching or watching your kids play sports competes with that race you want to run on Saturday morning or that 70 mile training ride. Being able to balance your life, - to stay fit, keep a family and a job, as you grow older is not easy, but can be done. Cheers to all of us "old guys" who have been able to have our (high density) cake and eat it too. BTW...66 years old and still plenty fit.
I've been a more or less active cyclist all my adult life, doing almost everything from daily 2 x 18 Km and 2 x 23 Km commutes to trips home to the family, 135 Km with a backpack, to club cycling.
I was also a kind of Pro for 5-6 years in the beginning of the Millennia when I worked 35 hours per week as a bike mesenger, covering 77,700 Km between 1st December 1999 and 30th June 2007, including six months sick-leave due to a work-related collision with a city bus. In 2017 I was granted early retirement due to that collision so I have all the time in the world to exercise.
However, in 2017 I also quit smoking cigarettes after 30 years of active smoking, and in January 2019 I got 60 cubic meters of timber to fell, cut, handsplit, and stack. That took all my daylight time on dry days to process until March this year.
Then some real bad weather set in, so I didn't really restart the training until 5-6 weeks ago, except from a few 25 Km sessions in May and occasionally 56 Km on really hot days where I just have to go because I cope very well in warm weather and just love to ride in the heat.
In the meantime I gained more than 15 Kg from not smoking anymore, topping at 90 Kg, making restarting quite painful at a certain body part, and having to stand up on every incline.
But it's slowly going the right way now. I've lost six pounds in six weeks, I can sit down on the lesser climbs, I can press myself a little without bonking, and I recover somewhat faster.
In May I did 229 Km, in June 460 Km, nothing in July, and 242 Km in August. I have done 920 Km so far this month, including a scenic 124 Km route last tuesday without clicking out of the pedals even once.
It's far from flat where I live; it's either up or down, almost never horisontal. The 124 Km route has an elevation gain of 840 meters, the shorter routes more than 500 meters. The 87 Km and the 124 Km routes include a short but nasty 8.5% climb, and a 3 Km 2-3% climb. The 124 Km route also includes a 4 Km 3-4% climb 60 Km from home and a climb of 1 Km at 6% after almost 120 Km. At the top it still goes up 1-2% for the next Kilometer.
Today I did 87 Km at 26.8 Kmph, and I have planned to do the 124 Km route tomorrow, but in the opposite direction this time for variation. I have long since removed the computers from my bicycles. I'm just interested in the distances covered, so I meassure my routes once with an app, and then I let my body decide the rest. However, I have to feel tired the last 15-20 Km in order to be satisfied with my ride.
Okay, my average speed is low, around 26 Kmph, but hey, I just rebooted my cycling, I'm still 15 Kg overweight, I turn 55 this christmas, and… wait for it… I do almost all of my rides on my 10 Kg single-speed racing bike on a 44 x 18 gearing.
Heh. I did it! 124 Km today. Perfect weather, but I had a rear flat after 105 Km and bonked 9 Km from home. Luckily, I still had some fruit biscuits left to recover myself before tha last 3 Km 3-4% climb. 872 meters of elevation gain, average 25.2 Kmph.
Not flashy, but considering my current form and overweight, and considering that I did 87 Km at 26.8 Kmph yesterday, I am in no way disappointed with my performance on my single-speed.
I’ve been passed by my youth legged daughter, but my new e- bike has given me a new legs! lol
It's just a motorcycle.
Steve K at 20 mph it’s a minibike 😂😂😂
@John Ratican you still need to pedal, idiot...
Great video. At age 59 I noticed a drop at age 50, but with training and greater periods of recovery can still perform endurance. Low Calorie density is the key to fitness!
I just came across this video. I'm 63, exercise a lot doing Blood Flow Restriction resistance training (drawing from Kaatsu), HIT with plyometrics and now adding mountain biking which I began a couple months ago. I feel like I ride as fast as 15 years ago. I don't race. I am maintaining muscle mass and going towards carnivore rather than vegetarian. Opposite what you say and opposite what I used to do. Much more endurance, strength, lean muscle mass, mental clarity, reduced inflammation... I draw from the work of Stephen Phinney MD, and Virta health and Paul Saladino MD amongst many others.
Thee is nothing magical about veganism (although some vegans would like you to believer there is), it is one choice among many.
There is nothing scientific about it in real life...I consider myself fit and athletic at 49. There is this man who rides everyday on his mtb..I mean everyday all year round like 4 hour sessions. I have ridden with him and I couldnt stand a chance..he is 65. My point is you make gains at what you do..period.
The key here is to underperform relative to your potential in your youth and then rock the socks off your younger untrained self. And a single 65 year old's performance is a single data point in a normal distribution. There will always be people for whom the decline in performance associated with aging will be less pronounced.
Thanks Dylan. I have a bike with V brakes in my garage and can remember when the original Stump Jumper came out (the first mass-marketed MTB, I believe)!
65 yr old male. Nice presentation. Lots of info, and funny . Well done.
Another fantastic video. Your time is appreciated.
54 year old roadie here.
Awesome nice work. I always laugh at myself about all the phases of my cycling life whatever bike I was riding it was bad ass, until the next one came out and over the decades this resulted in laughing at the type of bikes we were riding back in the day like 21 cm tires with 120 psi for example.
What set up are you rocking right now that will be dated in the near future?
Your archaic power meter?
True about the fruits and veggies.
Smart to talk large demo group
We all know we will decline. So talk about all the little things that ad up to a sum.
But start with compliment the people you are reaching out to is my first advise.
Zero mention about specialization like pursue the cycling type that you excel at.
but rather a lot of making fun of old people and their bikes..
Zero mention on flexibility work, amateur hour!
I’ve lowered my cockpit over the last 2 years with micro adjustments as a result of flexibility focus specifically hamstrings and how that pertains low back pain which is a major limiter to power output. Result not noticeably more power but longer AND more aero which does equate to faster. But you will put that in your techy language in your next video won’t you. But yeah totally blown chance on that subject.
Zero mention on daily timing of eating, blown chance there to talk about nutritional timing like eat for your activity. Or exactly what to eat when riding long to enhance performance.
No mention on the power of sugar as it especially pertains to competition or “full gas”.
or what to eat during recovery, blown again.
Question-What will the kids say about your dated videos and Bikes you ride in 15 years from now?
Might want to do a remix here on this video since it’s so clearly outdated and I would suggest some actual out reach of your own.
I'm 73 and still mountain biking, gravel riding a few times a week, 20 to 40+ rides all year long in Michigan outside.. my drink for my main bottle is, Coconut water(stops cramping), Apple Cider Vinegar(helps pain/inflamation/arthritis), Maple Syurp(lots of vitamins/minerals, an energy)... Apple Cider Vinegar, with the mother in the bottom..
My (altogether relatively sporty) dad is in the same age; bought him now a pretty expensive (and so hopefully attractive) comfortable endurance road bike with drop bars (he refused getting an e-bike! :-/) tryiing to lure him - lazy as he tends to be - out of his comfort zone, ´cause he never was really interested in (healthy!) endurance sports. Tense if it will work and so beeing able to help delaying his age-related decrease in overall fitness for the next couple of years
The decline is all about yourself. I am riding faster in my 50s than ever before. True, I could have ridden faster when I was younger, but I didnt. If you are at the top of your sport you may miss being the best of the best , but you can still be competetive by age etc. If you are just a regular mere mortal like myself who enjoys riding to keep fit, it matters little that you may slow down with age. Dylan, genetically you will be on one end of the distribution curve, I expect you will be faster than most 30 year old club riders when you are 60 as long as you continue to train. I think the weights, constantly working on vo2 and eating well particularly for recovery has made the biggest difference to me.
This video calmed me a lot, I still have a few more years of improving, Ive been increasing my cycling in all aspects as Im getting older,but I was expecting the stagnation due to age very soon, but you just showed me I have a solid 5 years to become a better cyclist, and then starting to take it easy or limiting my battles to cyclists within my age group
Im 64 and had my MHR and FThr tested at the Cleveland Clinic in 1995 and it was 185....It has remained the same since then and i have 20 years of Polar HRM data on my computer...Also at 55 I started riding shorter 20-30 mile rides at Hi intensity or 80-90 percent...I had a blast doing my 20 course with about 1200 feet of climbing over 1000 times....and I got better every yeartill
Dylan, great vid! 52 laps around the sun now... and if I could ride as fast as the years fly by I'd have more KOMs then I could count!
Watch out youngN the years are comN for you, keep your pace ;-)
Live long and prosper Dylan lol….im a builder, 60 and still trying to keep the cobwebs off. Its a tough battle but a mind war at the same time. When you young uns glide past i reason to not beat myself up… currently in Tenerife on family holiday.. going out most days after 7am back for midday…In 3 weeks probably get 80 k ft and 650 miles. I Reckon with your attitude youll be fine with ageing process riding in your 70s god willing
I began road biking just as turning 61. First bike a Steel Bianci, the next bike a titanium light weight w/ triple. I was into 5000 or more miles a year, several years, doing many many 100 milers and rides name like torture, RAMROD, etc. I was always competitive and biking was a good outlet for that. Never met a hill I didn't like! ( I lie) The comradery of riding with others was another big plus. It changed my life. I quit at 69 after a big accident at 67. but now at 80 I'm thinking about that "Lite Speed" hanging from the rafters below. Bet the bike needs new tires! :-)
Dylan, loved the old geezer. Keep up the great videos!
73 limited by heart valve. Still ride daily 1171 consecutive days 48000 miles. Halted by a crash in July. 6 months into new streak. Old and and slower by a few mph. Heart rate limited to 130. Competed for 50 yrsas a swimmer, runner ,cyclist , triathlete and obstacle racer. Been a lot of fun
Thanks for the great summary of current state of research on the subject. My bad is that I took a break from cycling for roughly 17 years and now I don't know why I ever did that, but regret it very much ...
Anyhow, I do not recall giving permission to use my voice around 13:21 😆
Dylan, thanks for the sobering news and the tips. As a 55 year old XC mountain biker who likes to race this is helpful (and kind of painful). I think it will be tougher for me to add the lifting (I really don't enjoy it much) than eating more vegetables.
Great & informative vid, thanks. I was going to ask for the references but then saw them listed - good on you for that. Cheers
Glad that report clarified the ED stood for Energy Density... not that other 'performance' indicator...
As we get older, our hormones play bad games with our bodies... I use Intermittent fasting, weight lifting and endurance cycling, with 1 or two HIIT sessions a week to lift Human growth Hormone levels, plant based keto diet also helps to manage body composition... works for me at 55... and cleaning out the colon and detoxing at least once, properly...
BTW, I love my 1992 Gary Fisher Montare - no suspension forks, triple front chainring... bar ends too... 26'ers rule!
Dylan, you been read my mind and taking its content for this video! Couldn't agree with you more, especially the higher energy density food. The prevalence of which has ruined the average person on a "western" diet. P.s. as a ex biochemist I understand nutrition better than most!
Just getting back into the swing of regular exercise after 30 years away. Lost around 20lbs in 9 months and back to my weight when I was in my 20s. I will try to loose another 10lb of so for the sake of the cycling. I am try to avoid calorie dense food when possible apart from the occasional treat. Eating as much vegetable as I can get onto my plate. Got my own home gym and trying to hit that 2x a week. I currently don't do much leg exercises as the cycling is enough for my legs to cope with as I've only just started cycling again 4 months ago after over 30 years off the bike. Got myself an indoor trainer and including the commuting on the bike aiming to do around 100 to 150 miles a week. Once my legs can cope with this work load I will build on some leg strength training. Recovery is definitely taking longer than it use to!
I’m 48. Former cat 3 racer. My endurance riding has actually improved with age. But I used to be more of a sprinter (crit racer), and now I can barely hit a 1000 watts. I also find it imperative to weight lift one or two days a week to prevent back pain and stay strong on the bike.
I’m 63 and watching this while prepping to ride my MTB … what slows me is ‘un-planned dis-mounts’ … I break easier now and it takes longer to heal.
This is a very informative video packed with a punch, thank you, I’m going to work on my diet and weight training soon. Subscribed ✌️
Dylan! Right on the money....sonny. Just turned 57 here and can confirm all of what you said. Tough to get my max heart rate over 165bpm with intense work (Limiting factor). Power work in the legs is absolutely critical to maintaining power on the bike. Overall need to do gym strength to hold the body together. And in terms of diet, I'm pretty light, but am primarily vegetarian near vegan which keeps the bmi under 22. Favorable power to weight happens when I'm around 145lbs with good strength. Good video thanks. Will keep on it.
Nice job Dylan! With 40 years of age is taking more time to my body recovery after hard training sessions. Also my FTP loss petcentage is increasing in the off season period year after year. The difference my indoor and outdoor FTP is rising more too.
Great video. It all makes sense. I too was surprised by the study saying atherosclerosis risk is greater for endurance athletes. I’ve got to look that one up.
One thing you didn’t focus on that’s really important to me is the increased risk of injury with age. I don’t stop training bc I lose interest. I stop because I get injured and have to stop. This is by far the biggest impediment to my training and it is the reason I am not in the shape I want to be in. Finding the correct balance between intensity and injury is the most important trick for many older athletes to manage.
One study showed higher calcium score in marathon runners. Not great evidence since vessel wall could have calcium due to “trauma” or fibroblast apoptosis rather than atherosclerosis and more research is needed.
EXCELLENT! Thanks for presenting!
Fast after Fifty updated in a nutshell. Joe was finding success using glycemic load, which you may find parallels the diet you're describing. I myself have had decent success this season running very close to keto while pulsing carbs during training. I'm the lightest I've been in a decade. The last 5 years I have previously ascribed to Matt Fitzgeralds Endurance Carb centered diet, Carbs begat Carbs = weight gain for me, likely due to insulin resistance in my mid century. My Power #'s are acceptable, surely would be better on High CH diet, but I would be heavier, and the flip side with Keto, and why I will continue this season following it, is that I feel fantastic off the bike, mentally and physically, weight, sleep, sex it's all better. I believe this all needs closer inspection and not discarded as an option with adjustments, particularly related to aged athletes.
Great video! I'm 49 (and faster than I was 10 years) ago, nice to find really good tips to preserve good fitness level.
Dude, solid video,and good research.