A couple of over 50 athletes talk about training "older"

[LINDA]

This is a pretty good introduction into how we think differently about our training and goals after 50. (It was on a Twinlabs site so there may be some bias towards OTC product supplementation)

source: http://www.twinlab.com/content/triathletes-discuss-fitness-after-fifty

Triathletes Discuss Fitness After Fifty



There is no debate among experts that regular exercise can improve overall health, and increase longevity. As the number of older Americans rises steadily and people live longer lives – it is estimated that by 2030, individuals aged 65 and older will represent 20% of the American population – more attention is being placed on the importance of exercise in later years.
Older Americans are leading more active lives, leaving behind the old stereotypical image of senior citizens sitting on the porch in their rocking chairs. Evidence of this is illustrated by the rise in the number of older athletes in America, including in physically demanding sports such as triathlon, a multi-sport combination of biking, running and swimming. Brian Smallwood, 54, and Candy Argondizza, 52, are both prime examples that getting older doesn’t necessarily mean slowing down. Brian and Candy are members of Full Throttle-Twinlab Racing, a triathlon club based in New York City.
Candy works 10-hour days as a chef instructor at the French Culinary Institute in New York, and has appeared on The Today Show to discuss her culinary expertise. Despite her hectic work schedule, Candy enjoys making time for her daily, 2-hour training sessions. She took 3rd place in her age group at her very first triathlon, and has been hooked on the sport ever since. Brian is a cancer survivor who has competed in more than 200 triathlons, including three Ford Ironman World Championships. He is also the current Ultraman World Champion for his age division. When he’s not training, Brian is also a father, engineer, business owner and a triathlon coach.
Candy and Brian sat down with us to discuss the importance of staying fit after 50, as well as some of the unique challenges and advantages fitness poses for older individuals.

Twinlab: There seem to be many more older athletes than there were, say, a generation ago. Why do you think that is?
Brian: Certainly it is partially due to the "baby boomer" factor, as that generation is getting older. I also think the current over 50 population is very concerned about continued quality of life as they age further, and the key role being fit has in this.

Twinlab: What is your motivation to stay fit now, as opposed to your motivation to stay fit say, 20 years ago?
Candy: The motivation to stay fit hasn’t changed too much for me over the years. My motivating factor has always been to challenge myself and feel the rush of doing something well. The added benefit, of course, is that I’m healthier and fitter than many people my age and even younger!
Brian: For me, staying fit has always been a big part of my drive towards continuous improvement. Each year I set new goals, and ask myself: What do I need to work on to improve further?

Twinlab: What benefits have you experienced from exercise after the age of 50?
Brian: The benefits are countless. On the surface, there is feeling younger and healthier - most people guess my age to be 20 years younger than I actually am! Then there is the freedom that comes from not feeling limited by a lack of fitness, which is an issue for many people as they get older. I don't have to look at a set of stairs with dread, I can comfortably commute to work on my bike, and I get to wake up every day feeling great!
Candy: Training after the age of 50 has enabled me to feel strong and in touch with my body. It makes me feel like I can still do pretty much anything I put my mind to. It’s empowering.

Twinlab: Are there any challenges that you’ve experienced in your training in recent years?
Brian: For me there haven’t really been any physical challenges. The biggest challenge is, and has always been, balancing all my commitments and making sure that I also have the time to dedicate to my training. As you age, family responsibilities may change, but they do not necessarily lessen, and the same is true with business.
Candy: Like Brian, fortunately I haven’t experienced many physical challenges. However, I do notice that I need more time to recover from intense training sessions.

Twinlab: Are there any particular types of exercise that you now struggle with or find more difficult than you used to? How have you compensated for that?
Brian: So far, I have been fortunate enough to not experience any limitations in the exercise or activities I do.
Candy: I feel that running is pretty hard on my body, but I love it and just make sure to allow for recovery days when needed.

Twinlab: What kinds of you adjustments have you made to your fitness/training regimen as you’ve gotten older?
Brian: Most of my training adjustments have been related to getting smarter regarding nutrition and recovery. I have developed a much better understanding of the important that role recovery plays in achieving benefit from a workout, and how nutrition helps with both the quality of the workout as well as shortening recovery time.
Candy: As I mentioned, I definitely focus more on recovery. I allow my body more time to recover than I used to; I cannot train as hard as I do every day without a day or two off a week.

Twinlab: What measures do you take to avoid injuries, particularly as you get older?
Brian: I am very disciplined about core strength work; I have found core strength to play an increasingly important role in stability and posture as I have gotten older.
Candy: I stretch more than I used to when I was younger, and always listen to my body, especially after experiencing an injury last year. I overdid it on a stretch after the Philadelphia Marathon, and ended up with a stress fracture in my femur. It took me a full year to recover, and I had to undergo lots of physical therapy; it was the most serious injury I’ve ever had. At the time the doctors thought it was a hip injury, but after many tests and differing opinions among the doctors, it turned out that the stress fracture was in my femur, not my hip. So I wasted about a year being treated for the wrong injury, which was very frustrating. Once the injury was correctly diagnosed, I had to take 8 weeks off from any type of training. But gradually I started swimming, and then after 8 weeks, I started biking and running little by little. I got the green light to start running on June 17th and did the New York City Triathlon in July, and then the Timberman Ironman in August, so I was ecstatic to be able to work out again. You don’t realize how much you love doing something until you can’t do it.

Twinlab: As an athlete, have you adjusted your diet or food intake as you’ve gotten older? What prompted those changes?
Brian: As I do with my fitness goals, I evaluate my diet on an annual basis. Though I already eat a pretty healthy diet and don’t drink alcohol or coffee, every year I review my diet and make what I think are the necessary changes. Most of the changes I make are to promote variety and balance in my diet.
Candy: I’ve always eaten well and balanced, so I haven’t made any huge changes there. I’ve also realized that I needed to take supplements. I started to feel subtle changes occurring due to menopause, in regards to my digestion, sleep patterns and bone density. I did some research and now take calcium, magnesium, cod liver oil, an enzyme formula, and joint supplements, which have helped to improve the changes brought on by menopause.* Also, I’ve noticed that I feel healthier overall since I began taking supplements.*
Brian: I’ve had a good experience with supplements too—I try as much as possible to get most of my nutrition through natural food sources but because of timing that’s not always possible. Taking L-Glutamine has been really helpful for recovery.*

Twinlab: What are your long-term fitness goals as you get older?
Candy: I’d like to continue to improve my race times. As long as I can compete and stay healthy, I’m happy.
Brian: Like Candy mentioned, for me, the most immediate goal is to see how much further I can continue to improve my race times and overall conditioning. I started competing in multi-sport at age 39, and have improved every year for 15 years, so I am looking to push that stretch to 16 years. I keep being told that I am supposed to be getting slower as I get older, but at this point I see no reason for that to happen!

Twinlab: What advice do you have for older individuals who would like to get more physically fit? How would you recommend they get started?
Candy: I’m a strong advocate for everyone being physical to a certain degree. Walking, swimming, calisthenics… whatever you can fit into your busy schedule will make you feel so much better, and will also help you handle stress better. The easiest way to get started is to join a gym, so you can train around others. Training with Full Throttle-Twinab Racing has pushed me to new heights because I’m surrounded by some incredible athletes who inspire me and push me to work my hardest.
Brian: I think it is critical for older individuals to find a coach or mentor who can work with them to establish realistic fitness goals, as well as a plan to achieve them. I think it is also important to get involved with a group that has goals similar to your own. Getting started is as simple as using Google to find a local group or organization to join. It can be the local YMCA, fitness club, cycling club, running club, masters swim club, yoga, walking club... the possibilities are endless. So don't get hung up on not being able to get fit because you can't run, or swim, or whatever. There is an activity for everyone!

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Please Note: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

[bodyshop20]

Nice informative read Linda.
I just keep training as i have done for so many years in many sports, I feel lazy when i dont do something
Motivation has always been an image of my fat lazy couch potatoe father
I love feeling fit at 49 and many folk cant believe im past early 40s, Yes vanity i suppose but it will help me live longer and not be a dependant old aged pensioner

[LINDA]

I know what you mean. It almost drove me insane having to take 5 months off to heal hip tendonitis 2 years ago. It probably happened because I was either ignoring it or not aware of what changes happen in recovery time from intense exercise.

It takes a lot longer for my muscles to release the "tension" in them after intense or long workouts. As a result I get more cramping in my feet and lower legs and more stiffness in my back and neck. No wonder stretching is more important nowadays.

[bodyshop20]

Yes the old stretch and warm up routine before lift off.
I warm and stretch now before workouts and do a light set ot high reps to start.
When i was a youth i could just get under the bar and workout straight away.
Someone once commented to me that you know when your getting old, Its when you groan on the way down, then groan on the way up lol

[John3489]

A little go's a long way for me nowadays. I train 3 days a weeks . One is for the bench press and the other day is for the deadlift. The third day?? Ego day... biceps & triceps Seriously, I don't recover as fast as I use to, so I really make good use of the Quality vs. Quantity thing. I also don't do certian exercises any longer like presses behind the neck & upright rows