{"id":261,"date":"2018-08-26T19:02:29","date_gmt":"2018-08-27T00:02:29","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=261"},"modified":"2018-08-27T05:38:58","modified_gmt":"2018-08-27T10:38:58","slug":"tips-for-the-aging-athlete","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/08\/26\/tips-for-the-aging-athlete\/","title":{"rendered":"Tips for the Aging Athlete"},"content":{"rendered":"

I\u2019ve been an athlete for nearly five decades and while there\u2019s quite a lot of published research that shows us an athlete will experience physiological deteriorations with aging, I\u2019d never really experienced a significant performance loss as I got older.\u00a0 Or so I thought.\u00a0 Then one morning in the gym I had an epiphany \u2013 I couldn\u2019t do the same things I once did! \u00a0That realization led me to acknowledge I was aging, and things had changed.<\/p>\n

\"AgingI\u2019ve learned many lessons over 50-years competing at regional, State, National and International events.\u00a0 Some of the most difficult and painful personal lessons have come in the last few years as a master\u2019s athlete.\u00a0 Based on my experience and what I\u2019ve observed while coaching over the last 38-years, here are the most common mistakes I see age-group athletes make as they begin to age.\u00a0 While these tips are directed towards aging athletes, they are equally beneficial to younger athletes or those just returning to competitive sport after some time away.<\/p>\n

    \n
  1. Follow proven training methods<\/strong> \u2013 \u201cProgressive Overload\u201d is a foundation of endurance training. Too many athletes \u2013 especially those new to sport, or those that haven\u2019t trained recently \u2013 train too hard, too long, or too frequently.\u00a0 Excessive fatigue, burnout, overtraining, illness or injury are often the result.\u00a0 To avoid this mistake, gradually and progressively increase your training duration, frequency, and intensity \u2013 in that order.<\/li>\n
  2. You aren\u2019t 25 anymore <\/strong>\u2013 As we age, mitochondrial density declines, lean muscle mass decreases and the heart doesn\u2019t beat as fast. As a result, speed and endurance, in general, decrease with age. More importantly, our ability to recover from hard training decreases \u2013 recovery takes longer. Training smarter, more balanced intensity with longer recovery, should become the new normal.\u00a0 You aren\u2019t 25 anymore \u2013 your training should reflect that reality.<\/li>\n
  3. Not training hard enough<\/strong> \u2013 If you are an athlete, especially a master\u2019s athlete, who is on the \u201cpointy-end\u201d and competing for a podium position or greater, you need to be training with intensity. I understand that not all athletes are concerned with winning a medal \u2013 most just want to do their best on race day.\u00a0 Research has always shown the same thing for ALL athletes \u2013 intensity is the key to going fast.\u00a0 However, intensity brings fatigue, and an increased risk of injury.\u00a0 Go back to my first point about progressive overload and prepare the body for hard work by developing a solid base, get the muscles and joints strong, then progressively add and build intensity.<\/li>\n
  4. Not recovering properly <\/strong>\u2013 You don\u2019t get stronger when you are working out. You get stronger while you are recovering.\u00a0 An aging athlete\u2019s muscle simply doesn\u2019t recovery as quickly as a younger athlete\u2019s making recovery even more important.\u00a0 This not only means allowing longer recovery periods after longer or harder workouts, but also employing scientifically proven recovery strategies \u2013 active recovery, compression garments, hot\/cold baths, proper nutrition, hydration, stretching, and massage.<\/li>\n
  5. Listen to your body <\/strong>\u2013 Your body knows when it\u2019s tired, when it has a slight little pain in a joint or muscle that might mean problems ahead. When your training performance is off, or you have the first signs of a cold or other illness \u2013 these are all signs you need to rest and recover, or perhaps change your training regimen.\u00a0 Ignore what your body is telling you at your own peril.<\/li>\n
  6. Cut back on training stress when life stress is high <\/strong>\u2013 We all have commitments beyond our training \u2013 family, work, social. The body\u2019s response to stress from exercise and stress from life is the same.\u00a0 When you\u2019re undergoing high levels of life stress \u2013 pressure at work for example \u2013 cut back on training intensity, duration, or frequency in that order.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    I\u2019ve been an athlete for nearly five decades and while there\u2019s quite a lot of published research that shows us an athlete will experience physiological deteriorations with aging, I\u2019d never really experienced a significant performance loss as I got older.\u00a0 Or so I thought.\u00a0<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[53,52,54],"class_list":["post-261","post","type-post","status-publish","format-standard","hentry","category-training","tag-aging","tag-masters","tag-mature"],"yoast_head":"\nTips for the Aging Athlete - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Based on my experience and what I\u2019ve observed while coaching over the last 38-years, here are the most common mistakes I see aging athletes make.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bscmultisport.com\/blog\/2018\/08\/26\/tips-for-the-aging-athlete\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for the Aging Athlete - 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