Last year I turned 40 and it was the first time my triathlon season was wiped out due to an ongoing injury. As we are all getting older, I thought it could be interesting to hear from 40+ higher volume athletes who have developed effective micro and macro strategies that have allowed them to stay healthy while continuing to train alot year after year.
For instance, I’d rather not take a day completely off every week but if that’s just what it take as you age to avoid injury, then I guess I am in. Also thinking about regular massage, more yoga/pilates/core/flexibility work and maybe a little less running but be very interested to hear what has worked and has not for others.
I’m turning 59 and have been (touch wood) relatively injury free. My advise is - Develop a daily stretching program, work on core exercises, run less, don’t “work through the pain”, realize that a DNF is alright, stop if it hurts, take days off (at least two a week) and don’t crash on the bike. And finally, spend more time posting on ST and less time training.
As a 41 year old who has been fortunate to remain injury free, I think a lot has to do with being consistent. If you keep up with your training all year, even if lowering the volume and picking up the frequency, I think that helps keep me free of injury. Clearly it’s the run where most injuries seem to present, and I actual think keeping up our running is better than running less. I also believe in stretching as a preventative measure although i know the science isn’t there on that subject. I also think diet is key, eating whole foods to help support and repair our bodies. Oh, and a little upper body resistance training to off set muscle loss as we age.
There are many things but one of the most important is ease into things until your body adapts. Don’t decide one day that you need more speed and go out to the track for some 1:15 quarter miles.
Good advice from Bryancd. I also am getting up there and after doing triathlons for 29 years, I also believe that consistency is a very large factor. A day off is good, at least every other week. By all means, periodize your training and don’t do the stupid workouts to stay with the young guns in workouts. If you train smart, many of them will be behind you come race day, when it counts. Get a good training plan, periodized, and stick to it. I have found that it actually gets more meaningful and fun after 50. The competitors are still good and fast, but they have a great perspective on sport that is lost on the young. It becomes a joy and a priviledge instead of an ego booster. Then you’re in it for the right reasons and will stay with it. Be smart.
Turned 55 yesterday. I agree with most everything you said, but it’s hard to cut down mileage when my weekly run miles are already hovering at about 3 : ).
Is it not true that reading ST will make you faster? So why injure yourself training. Just read all the aero threads, spend the money and arrive at T2 before you leave T1. I could get negative drag and negative split the entire bike leg : ) without leaving my living room.
As a 41 year old who has been fortunate to remain injury free, I think a lot has to do with being consistent. If you keep up with your training all year, even if lowering the volume and picking up the frequency, I think that helps keep me free of injury. Clearly it’s the run where most injuries seem to present, and I actual think keeping up our running is better than running less. I also believe in stretching as a preventative measure although i know the science isn’t there on that subject. I also think diet is key, eating whole foods to help support and repair our bodies. Oh, and a little upper body resistance training to off set muscle loss as we age.
A few years younger than you and very glad to hear this is what the older/faster people do as its my plan. I must say, I’m surprised no one criticized the resistance training - but I agree with it 100%.
As a 41 year old who has been fortunate to remain injury free, I think a lot has to do with being consistent. If you keep up with your training all year, even if lowering the volume and picking up the frequency, I think that helps keep me free of injury. Clearly it’s the run where most injuries seem to present, and I actual think keeping up our running is better than running less. I also believe in stretching as a preventative measure although i know the science isn’t there on that subject. I also think diet is key, eating whole foods to help support and repair our bodies. Oh, and a little upper body resistance training to off set muscle loss as we age.
A few years younger than you and very glad to hear this is what the older/faster people do as its my plan. I must say, I’m surprised no one criticized the resistance training - but I agree with it 100%.
Because I am not advocating it as a means to train for triathlon, simply as part of a general wellness idea.
At age 49, with a few injuries along the way, I’ve found the advice of BarryP very helpful. Some posters here say run less…it is the running that tends to cause the injuries…but I’ve found running more often (daily) but shorter distances works for me. Check out his post. http://forum.slowtwitch.com/...untraining7;#1311512
Learn to listen to our bodies, they know. I think Dev said if you feel something small in the morning walking down the stairs and you dont address it then, 5 days to a week later it will be a full blown injury. Or something like that. Wish I listenened more then. Also never milk a injury a cliche so to speak for sure but it got to be a cliche for a reason.
I’m 58 and have run and/or cycled for over 30 years without a injury severe enough to side line me until a year ago. During that entire time I stretched religiously. Then I started reading the latest intelect that says stretching isn’t necessary and can actually be harmful. So, I cut back on my stretching. Within 2 weeks I was sitting reading ST instead of running. STRETCH, STRETCH, STRETCH…then stretch some more!!!
Also, the advise that Barry P offers is excellent. My weekly milage is higher than it has been in 10 years and I’m injury free. Did I mention that you should stretch???
**
Bryancd and Ggeiger have some good advice, as far as a day off build in an easy day where all you do is swim or do a recovery ride on the bike, do drill work in either of these or do both and not feel guilty at all. Key is consistency but news flash 40 is not old.
Thanks to all for some great thoughts. What will work best is of course an individual exercise, but it always helps to get insights from those who have done what you hope to do. And no offense meant to anyone by linking 40 to getting on in years. In fact, just the opposite - I am most impressed by you guys who are dedicated, smart and lucky enough to do it consistently year and year and want very much to be one of you over the next 30 years.
I’m 58 and have run and/or cycled for over 30 years without a injury severe enough to side line me until a year ago. During that entire time I stretched religiously. Then I started reading the latest intelect that says stretching isn’t necessary and can actually be harmful. So, I cut back on my stretching. Within 2 weeks I was sitting reading ST instead of running. STRETCH, STRETCH, STRETCH…then stretch some more!!!
Also, the advise that Barry P offers is excellent. My weekly
I know this might sound crazy, but I’d actually take a different lesson from your experiences.
My view is that no one else is an expert in your body the way that you are. So, if something has been working for you, don’t stop. If something doesn’t work for you, don’t start.
