The Aging Athlete

The other night I was invited to attend a talk about the "Aging Athlete". Since I'm creeping into my mid 40's I found this of interest. PC of Sub 5 cycling put this together and Dr. Rob Schott was the speaker and gracious host. Here is some of the information from the talk.

"Squaring the curve"
Most people (non active) decline when aging at a normal perceived rate. Gradually they decline until they die. However there is evidence that when people stay active they can defy the normal decline and "square the curve" of decline. As in staying in a steady state of health and then suddenly and rapidly decline when the body finally gives out. Thus "Squaring the Curve" by pushing the biologic limits of aging. For example: The best marathon time for age over 70 is 2:54 (age 74).

Body composition + aging = double whammy. After age 30 fit free mass decreases. Thus there is more fat integrated into muscle (Marbling). To help alleviate it is to strength train and stay active with cardio whether it is cycling or running. There is a increase of bone loss among cycling and running and strength training will help with that.

As we age fast twitch muscle fibers decrease and slow twitch muscle fiber increases. Sports performance declines after age 35. With the peak being 25-35 years of age. However that can be up for argument because: http://velonews.competitor.com/2011/06/news/at-52-jeannie-longo-wins-french-national-time-trial-title_179850 Read this and you will be amazed.

As we age our peak HR changes. To figure it out here is the equation: 220-age=Peak HR
Also...... Max HR - stroke volume = V02 max Note: Dehydration plays an affect on stroke volume within the cardiovascular system. Dehydration is the number one performance limiter. SO drink up people!!

So let's review:

1. Stay active (cardio and strength train every muscle in your body)


2. Strive to "square the curve" new mantra


3. Eat a healthy diet


4. Hydrate


5. You can still beat the 35 year olds when you are 52!!!

Keep "sqare'n the curve" ;)