How Can Older Riders Improve Recovery?
Τελευταία Ενημέρωση στις Παρασκευή, 31 Δεκέμβριος 2010 11:03
- Increase intensity and rest. Studies show that the best way to preserve VO2 max and other performance parameters as we age is to maintain training intensity. Some masters athletes set personal bests when in their 50s and even 60s. They accomplish this by training intensely -- in some cases with more hard efforts than they did when they were younger.
These hard efforts can take various forms. Included are formal interval training, climbing, time trialing, spirited group rides, racing -- whatever drives your heart rate or wattage to your lactate threshold or slightly above. That's where maximum training benefits occur.
Work out like that twice a week, then ride short and easy or do something different (or nothing at all) on the days between. Rest is essential so you can recover from the hard work and benefit from it.
Simply cruising around each time you ride may be enjoyable, but that won't cut it if you want to retain strength and fitness as you age.
- Pay more attention to nutrition and hydration. As we age, our sensation of thirst becomes an unreliable guide to our real need for fluids. So drink frequently on the bike, at home and at the office. Now is also a good time to improve your diet with more whole grains, vegetables and fruit.
Post-ride recovery is crucial too. Immediately after a hard workout, consume carbohydrate and protein while your muscles are depleted and eager for nourishment. There are various ways to do this. I like a turkey sandwich on whole wheat with lettuce and tomato. Or a bowl of cereal with a banana and skim milk. A tall glass of chocolate milk works well too. If you prefer to be more precise, you can use a commercial recovery drink and follow the mixing guidelines based on body weight.
- Get quality rest. All rest isn't created equal. Puttering around the house, washing the car or mowing the lawn aren't as demanding as a tough hill workout but they still take a toll. When you're resting, really rest with your legs up. Strive for at least 8 hours of quality sleep each night. Apply the pro bike racer's creed: Never stand when you can sit, never sit when you can lie down, and never lie down awake when you can lie down asleep.
- Cross train. Variety in training can help recovery. Doing the same thing day after day puts you in a mental and physical rut that requires more rest. So do some hiking, fast walking, snowshoeing, swimming -- anything aerobic that works your muscles (and head) in a different way.
- Lift weights. After about age 55 we tend to lose muscle mass at an accelerated rate. That's bad because muscle is the engine that propels us up the road. And muscle tends to be replaced by fat as we get older. This is why many 65-year-olds weigh nearly the same as they did when they were 20 but have a greatly increased fat percentage.
- Have a goal. It's easier to train hard and rest properly when you have a date circled on the calendar. A cross-state tour, a century or brevet, a championship race -- anything that motivates you to establish and maintain a training program.
What Does Dr. Mirkin Say?
"Muscle damage during cycling is caused by pressure on the pedals, not by how fast you spin. When you press very hard on the pedals, muscles start to burn. This burning is caused by a stretching and tearing of muscle fibers.
"How long you stay in the burn determines how much muscle is damaged. So, practice going into the burn as you normally do, but get out of the burn as quickly as you can.
"What you perceive as delayed recovery really is caused by your weaker muscles. You have to stay in the burn longer than younger people in order to keep up with them, because they are stronger than you are. Because you stay in the burn longer, you get more muscle damage and therefore take longer to recover.
"Here's how to help yourself recover faster: Eat a sugar and protein load near the end of your hard workouts or within 30 minutes of finishing. The sugar raises insulin levels, which helps drive protein into the muscle cells to promote healing.
"Aspirin and nonsteroidals such as ibuprofen may help reduce muscle soreness, but they can delay healing.
"Stretching and massage make your muscles feel better but there is little evidence that they make you recover faster.
"Studies of electrical muscle stimulation and cold therapy (ice packs) are so inconsistent that most exercise researchers do not recommend them.
"On the other hand, virtually everyone agrees that each bout of intense, muscle-damaging exercise followed by next-day, reduced-intensity exercise makes muscles stronger."
