Well, a decline in cycling performance is a problem I won’t have to face in my fifties. Didn’t start cycling until 48, and expect to be able to set PRs for a long time to come, 
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I turn 71 this coming Saturday. Tomorrow I’m doing at least a 71 mile ride to celebrate my age!
I have been doing structured training with a power meter for almost two years. I have been fortunate in that I could afford to be professionally coached for much of that time.
My training goals are to enjoy riding more, average 15 mph on group rides, and to age gracefully. I enjoy riding much more now that I can easily climb hills that used to challenge me and do 60 mile rides and still feel strong at the end.
I can now hang with the fast group in my club which is mostly composed of men and women in their sixties and seventies. I can even challenge many on some difficult stretches. A year ago I would be dropped quickly.
I appreciate the TR Ask a Cycling Coach podcast and have learned a lot listening to it. I especially like Amber’s advice to approach your training with curiosity and compassion. I am intrigued by discovering how I can improve and I am able to accept my limitations.
I went to a week long bike camp last fall with other locally coached athletes. I wasn’t the oldest as one of the others in the group is 74. I was the slowest, though, and was awarded the Lanterne Rouge at the end of camp with an accompanying t-shirt! I wear it with pride.
My A event this year is do a 100 mile ride with 5,100 feet of climbing.
My CTL last fall was in the 80 -90 range. I always take two days off the bike/week and I always foam roll and stretch. 7-8 hours of sleep is important as is eating well. I avoid doing more than two HIIT sessions/week. Every 3 or 4 weeks I have an easier week. I wear an Oura Ring and am influenced by its advice.
For the last 2 years I haven’t been able to do squats despite being intensively coached without developing Trochanteric Bursitis in my left hip. But that’s about my only limitation.
My advice is to not be discouraged by your age.
70 year old athletes can improve. I am proof of that. Progress does come more slowly and I will never be as fast or as strong as I once was but I’m ok with that.
I love riding. I love getting stronger. I enjoy riding with friends or in a group or by myself. I love challenging myself with multiple hill repeats, over/unders, and ever longer sweet spot or FTP intervals. I also enjoy LSD rides at the low end of Zone 2 in a 6 zone system. I enjoy doing virtual rides on Fulgaz on mountains in France and Mallorca.
One of the men in my club is 89. He likes to observe when we’re riding, “Aren’t we lucky we get to do this!” The answer, my friends, is Yes!
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I agree wholeheartedly with your @mwglow15 conclusion about starting strength training. However, I would start by using either a Physio or Exercise Physiologist, rather than a PT. Strength training like swimming is 80% technique, “Doing the right thing, right”, and PT aren’t knowledgeable or proficient enough to deal with injured seniors.
After technique there is then the rep pattern, eg, high reps/low weight vs low reps/high weight. Although the latter pattern has the advantage of engaging the wider range of body components and the shorter the work duration, this isn’t necessarily the right solution for older injury restoration.
Another aspect is @estarkie also feeling too fatigued to do both riding and S&C. This maybe to do with scheduing, eg, most recommend early morning S&C, which can then be followed some time latter with riding, but the reverse is not so feasible. Also if you are doing highreps/low weight this may also reduce the fatigue aspect.
Lastly, while breaking the back of the S&C recovery work, do endurance pace riding, eg, 70% effort level. Introduce the HIIT after you are getting noticeable strength benefits.
BTW, I’m 72 and weigh 71kg. As an example, a year ago had knee and shoulder issues. Could manage 70kg double leg press of 3x10, twice/wk. A year later can do 225kg double leg or 100kg single, with a slightly increased range of movement. If, I’d managed it myself, I know I would have tried to gain this improvement much faster, with poorer technique, and possible damaging myself on route. About November, added TR programme of 3 bike intervals.
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Great summary Amber! Thanks for including the links. I’m a recent TR subscriber. And I’m loving the app and the community. The podcast is great.
I’m 62 YO. Along with starting TR in November, I concurrently upped my weight training, working with a trainer twice a week. Chad’s input has also encouraged me to work on nutrition reaching 2 g protein/kg body mass. The whole mix of weight training + endurance training + nutrition + sleep is nearly magic. I’m gaining some weight but with benefit of greater strength.
Sarcopenia is inevitable but it doesn’t have to be a glide path! My Dad is turning 90. He struggles to lift things around the house and his mobility is not great. I’m encouraging him to move more. Dad’s condition is a reminder to keep working hard.
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Mitochondria for the win! Study of older athletes by biopsy and proteomics. This is an overview with links to a 2022 paper and a prior 2019 paper.
https://www.science.org/content/article/will-you-keep-winning-races-old-age-your-cells-hold-clues
(This thread seemed as good as any to drop the reference into - enjoy!)
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