Hello everyone. I’ve watch the video from FastFitness.tips that advocated Polarised training as the best way to improve performance. He makes a good case for that. But I’m wondering if the same holds true for people (like me) who no longer expect continuous (or even any really) improvement but whose aim is simply to hang on to what fitness we have for as long as possible! I’m in my 70s and it’s a long time since I did a PR on a regularly ridden Strava segment but I am keen to stay strong for as long as I can and to delay the purchase of an e-bike likewise.
There are a few questions asked on multiple forums relating to aging athletes.
I’m no expert on the science, but I do listen to a large variety of podcast, and interact with a few sports scientists. VO2max is like a pension fund… the sooner you start, the better, i.e. the longer you have been “training it”, the better the results would be for the future. But mobility, flexibility, general strength and conditioning is also important.
So, yes… Polarised (VO2 and Zone 2) is good for longevity.
Peter Attia is a good source for some literature.
For aging athletes, this is probably the most important. Avoid muscle mass loss as much as possible with regular strength training. Compound exercises also target flexibility, so those are the better choice.
And off course keep doing aerobic training.
Joe Friel has written a couple of books with tips for senior athletes.
Fast after 50 and Cycling past 50 if I remember correctly.
Those titles are correct. Cycling Past 50 was published 1998. Fast After 50 was May 2023. I ordered the “Fast…” and am looking forward to reading that. A synopsis says includes nutrition, cross training, recovery, HIIT, strength training, like you say. A whole approach which is recommended for seniors.
Book just arrived. Hundreds of footnotes each sourced with numerous scientific studies which took him the better part of a year to read and contained, I’m guessing, virtually all the relevant data on aging that could apply to senior cyclists. Safe bet . I was concerned “after 50” was a bit too young for me , but seeing as how he wrote this book as he was turning 70 I don’t think I’ll need to worry!
. I was concerned “after 50” was a bit too young for me 
, but seeing as how he wrote this book as he was turning 70 I don’t think I’ll need to worry!