Download What do we do Now That We`re 50

How should I modify my race now that I’m over 50?
Is there really a difference between the abilities of a 50 year old versus a 30 year old
when it comes to sports? It used to be that the answer was simply, yes, but we can say
now…. it depends. With advancing years there are some changes that occur but a lot of
the changes that have been thought to be inevitable turn out to be due to changes in
lifestyle. If we continue an exercise program with just a few minor tweaks, we can
maintain our performance and increase our endurance to a level similar to or better than
what we could do in our younger years.
The physiologic changes that occur include:
o An increase in free radicals and potential oxidative damage
o Decrease in the maximum heart rate by 6 beats per decade
o A decrease in stroke volume by 3 to 4% every 10 years
o Decreased tolerance to heat
o Decreased elasticity in muscles, vessels and lungs
o A decrease in the fast twitch muscles and decreased muscle mass
These changes mean that we are not the same as we were at the age of 30 but we can
perform as well if not better by taking into consideration this information.
The increase in free radicals occurs in all athletes involved in endurance sports but in the
older athlete we have the added stress of the cumulative changes that occur with aging.
As a 50 year old it is important to consider this in our diet. Incorporate a lot of fruits and
vegetables in your diet. Supplements containing anti-oxidants have been shown to be
beneficial. Acetyl-L-carnitine and alpha lipoic acid have been found to decrease
oxidative damage and should be considered especially to support mitochondrial health.
Mitochondrial health improves power in the younger athlete and in the older athlete helps
to prevent changes that are noted to occur with aging.
The use of Coenzyme Q10 should be considered not only for its anti-oxidant affect but its
ability to combat calcium build up in the arteries. This is more important in the older
athlete than in the younger populations who can usually make adequate Coenzyme Q10.
The use of omega-3 fatty acids should also be considered. Some studies have shown a
decrease cardiovascular mortality due to a reduction in arrhythmias (abnormal heart
rhythms). The other option is to include fish and oils rich in Omega-3 oils in the diet
(flax seed, canola oil). Caution should be exercised if the athlete is also taking a blood
thinner due to increased risk of bleeding associated with Omega-3 oils.
With a decrease in maximum heart rate, we will have a decrease in VO2 max. What this
means is we deliver less oxygen to our cells per minute during exercise than we would at
an earlier age. Interval training will help to improve the VO2 max. This means we
should plan our workouts with more intensity but for shorter periods of time.
With a decrease in stroke volume, hydration is more important than ever before. It is
critical that we replace our fluids and electrolytes during exercise to maintain the highest
stroke volume possible.
Heat stress will have more of an effect on our ability to perform than it would when we
were younger. It is important that we take this into consideration and try to train prior to
a race in weather conditions similar to that which we will be exposed to on race day. If
we are doing a race in June a 5 AM run in May might not prepare us for the heat of the
day. Multiple short term exposures to heat conditions during the month before the race
are very important to acclimatize to race conditions.
Due to decreased elasticity of our joints and supporting structures, we should always use
the rule of increasing volume of training slowly. Do not add more than 5 to 10% of your
distance for example, per week. Slowly stretching after the muscles are warm will help
to prevent some injuries. The use of Yoga and other techniques will help improve
flexibility. Core training to decrease stress on our joints will help to prevent injury. The
literature shows that with age we have a decrease in muscular responsiveness that
accommodates for the lack of our ligaments’ ability to deal with acute changes or stress.
This change, however, is noted in older athletes who continue to maintain an exercise
program.
The loss of muscle mass as we age makes it imperative that we maintain a healthy
amount of protein in our diet and incorporate strength training in our training program.
The older athlete should focus on rapid turnover and pace to help train the fast twitch
muscles which are more affected by age than the slow twitch muscles. The good news is
that we may have some advantages in endurance that we did not have when we were
younger. However the way to improve our endurance is still to make the most out of our
workouts and not to increase distance.
We need to focus on intensity and decrease our focus on time (distance) and frequency in
order to decrease the risk of injury. The use of speed drills and hills with one long run or
ride per week should provide you much more in preparing for a long race than running,
swimming or cycling for hours. We also need more time to recover so if you are a
triathlete, alternate your hard workouts with relatively easy ones. If you are a runner or
cyclist, consider cross training or skipping a day between your hard workout days. Give
yourself increased time to warm up and cool down to allow your muscles and
cardiovascular system to adjust. Include time between your important races to make sure
you have recovered adequately.
So although we may need reading glasses and we have a few more grey hairs, we can be
grateful for the benefit of our endurance capability and enjoy continued competition at a
higher level than before. Hopefully our kids are in college or have graduated, we have
more leisure time and we can afford to go to those far away races…..unless we are still
paying for those college bills!
We hope these general recommendations are helpful to you. If you are interested in
implementing some of these concepts into your training plan, fee free to call us!
Thanks,
P.B.Rosen, MD, MPH
www.wellnessforeworkers.com
512.371.8822