If you are a master cyclist 40 You still have a lot to give, it is possible to remain fast on the bike. By observing the end times of the master category races you will realize how fast they are. If you are entering this stage you may wonderHow to train with aging? Here we will give you some practical suggestions.
The influence of exercise on the master cyclist 40
It is no secret to anyone that age-related losses are irreversible. As we age our aerobic capacity decreases, the lactate threshold and our muscle fibers. We lose a lot of muscle mass and recovery from training is usually slower.
It is impossible to hide from nature, but to control the extent to which these losses occur. You just have to persist in being a good master cyclist 40. Many studies have confirmed that our lifestyle influences the speed with which deterioration occurs. If you slow down and adopt the lifestyle of an older man you will go back significantly.
A good training plan can greatly reduce the decline factors related to age. For that reason we come to see how some athletes with decades of experience are more competitive than young runners. In other words, the exercise may resemble the fountain of youth.
Decrease factors in 40 master cyclists to optimize training plan
In the master cyclist 40 It is common that four main factors are reduced. These factors are aerobic capacity, lactate threshold, muscle loss and recovery rate. In the case of mountain bikers, a fifth reduction factor would be technical skill. Let's analyze in detail how to train each of these factors.
Aerobic capacity and threshold lactate
El training for cyclists master 40 the year should focus on aerobic capacity and the lactate threshold. If you try to optimize these two factors throughout the year, they will be less likely to decrease by age. You can keep the volume low and the frequency once or twice in the pre-season.
As the main races approach you can increase the volume and frequency. The outstanding performance of a master cyclist 40 It will be the result that is evident at the end of the season.
It is normal that entering the 40 you worry about your ability to compete. The key to achieve it? maintain strength training to avoid the typical loss of muscle mass due to age. You should include strength training in your routine throughout the year. So you can maintain the muscle mass that you have acquired after several years on the bike.
To be a master cyclist 40 Competitive it is advisable to focus on the heaviest weights during the pre-season. So you can rebuild strength and muscle mass. Once the season comes your focus should be directed towards a volume maintenance program. And obviously, focus your attention on bike training.
In cyclists it is usually the reduction factor, the product of age, most notable. Cyclists in this category usually take longer to recover from intense training or a race. For this reason in the training plan Intense training sessions should be well separated from each other.
It would be ideal to include weeks of recovery more frequently in the training plan. In other words, the master cyclist 40 It should include fewer sessions and high intensity careers and more recovery. In addition, you must use additional tools that allow you to speed up the recovery process.
A fairly appropriate recommendation is to take naps after training as much as possible. When you sleep your body increases the release and recovery of beneficial hormones, try to sleep 8 hours or more per night. Other techniques to accelerate recovery are: cold baths, stretching, compression garments, massages and meditation.
This last reduction factor usually develops on its own, it is a lifestyle factor. For a master cyclist 40 Who has been pedaling for decades, preserving his technical skills can become a great strength. If technical skills are part of your routine, don't change it because your age changes.
You can continue to develop the descent speed, in the case of those who follow a mtb training plan. Even after the 40 you can also continue to develop other technical skills such as those related to driving. Keep including them in your routine and don't let age stop you.
Maintain good health: Essential requirement in the master cyclist 40
Over the years it is normal for the master cyclist 40 have accumulated some injuries. In this case, consistency in training becomes a priority as important as maintaining good health. There are injuries that never heal completely and need to be managed for life.
It is also possible that after so many years of training you have suffered some injuries that have made you go back in your training. Whatever the case, daily stretching and physical therapy are essential to take care of your health. Another activity that can help you is yoga, it is usually appropriate so that accumulated injuries do not stop your training.
All master cyclist 40 You should recognize that planned rest is better than forced rest due to injury. Another important aspect that you should keep in mind is nutrition. The 40 will reflect the bad habits you could acquire as a young person such as lack of sleep or poor diet.
The latter can accelerate the reduction of your recovery rate. It is essential to adopt a balanced diet and sleep well in order to take care of your health. Finally, the training requirements of a cyclist of 20 years are different from those of a Master Cyclist 40. Adapt your training plan according to your age, but always try to do your best.