{"id":67656,"date":"2021-01-22T08:43:56","date_gmt":"2021-01-22T16:43:56","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=67656"},"modified":"2021-08-06T07:09:33","modified_gmt":"2021-08-06T14:09:33","slug":"how-aging-affects-cycling-recovery-and-what-you-can-do-about-it","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/how-aging-affects-cycling-recovery-and-what-you-can-do-about-it\/","title":{"rendered":"How Aging Affects Cycling Recovery, And What You Can Do About It"},"content":{"rendered":"\n<p>Recovery is fundamental to training. The better you recover, the more work you can handle, and the faster you can get. But recovery takes time, and that time seems to increase as we get older. Luckily, recovery can be improved with training, and there are many factors beyond age that influence your ability to bounce back from a hard workout.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>For more on training and nutrition check out <a href=\"https:\/\/www.youtube.com\/watch?v=jqS5Lmai8PY\">Ask a Cycling Coach Ep 293<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Is Recovery Trainable: How Age Affects Recovery Time (Ask a Cycling Coach 293)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/LO6JvDMyl_A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recovery and Aging<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/recovery-the-elements-of-getting-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">Recovery<\/a> is when you actually get faster. Workouts push you into a state of depletion and fatigue, and during recovery your body repairs itself, restores its energy reserves, and <a href=\"https:\/\/www.trainerroad.com\/blog\/science-of-supercompensation\/\" target=\"_blank\" rel=\"noreferrer noopener\">overcompensates<\/a> for the work you\u2019ve done. The end result of this cycle, repeated over and over again in the form of <a href=\"https:\/\/www.trainerroad.com\/blog\/training-periodization-macro-meso-microcycles-of-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">structured training<\/a>, is an improvement in ability.<\/p>\n\n\n\n<p>Unfortunately, recovery doesn\u2019t move at the same pace for everyone. Common wisdom holds that recovery takes longer for older athletes, but the evidence is surprisingly unclear. In fact, some studies actually suggest that in trained athletes, older individuals fatigue and recover at a similar rate to younger subjects. Age may be a factor, but it certainly isn\u2019t the only one.<\/p>\n\n\n\n<p>What\u2019s certain is that age isn\u2019t something we can change, and we\u2019re all getting older by the day. We can, however, control a multitude of other factors that affect recovery. By understanding a few key principles and focusing on nutrition, rest, and training, you can improve your body\u2019s ability to repair itself and get faster, no matter how old you are.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recovery is Trainable<\/strong><\/h2>\n\n\n\n<p>The most important thing to understand about recovery is that it is trainable. The fitter you get, the more adept your body becomes at handling and recovering from stress. This is called the <strong>Repeated Bout Effect<\/strong>, and is a phenomenon in which exercise primes your muscles to handle more exercise. If you\u2019ve ever noticed how much harder a workout is after taking time off compared to how that same workout feels midway through a training block, you understand how this works.<\/p>\n\n\n\n<p>The moral of the story is that as you train, you increase your ability to handle training stress. It\u2019s a strong argument in favor of <a href=\"https:\/\/www.trainerroad.com\/blog\/consistency-makes-you-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">consistency<\/a> &#8211; whether you\u2019re 18 or 80, regular structured training reinforces itself and improves your ability to handle fatigue, and you get faster as a result.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Perception is Key<\/strong><\/h2>\n\n\n\n<p>It\u2019s heartening to know that recovery can be improved, but you might assume that younger athletes improve this ability more quickly than older cyclists. Intriguing research suggests you\u2019d be right- but only subjectively.<\/p>\n\n\n\n<p>A study had 18 cyclists complete a series of time trials several days in a row. Interestingly, none of these riders experienced major performance declines over the course of the study, but the older athletes reported significantly more perceptions of soreness and fatigue. In essence, riders of all ages recovered and performed equally well, but the older riders <em>felt<\/em> more tired and less recovered than the younger cyclists. While they were able to ride just as fast as before, it felt subjectively more difficult.<\/p>\n\n\n\n<p>Perception can dramatically affect your ability to perform, for better or worse. Your mental state can make an easy effort feel harder or a hard effort feel easier, and any athlete with a <a href=\"https:\/\/www.trainerroad.com\/blog\/training-with-a-power-meter-what-every-cyclist-should-know\/\" target=\"_blank\" rel=\"noreferrer noopener\">power meter<\/a> knows RPE (rate of perceived exertion) doesn\u2019t always match reality. So while it\u2019s always important to listen to your body, sometimes your brain and legs just don\u2019t agree, and you might be capable of more than you think. This disconnect seems more pronounced in older athletes than in younger cyclists.&nbsp;&nbsp;<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Power of Nutrition<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/nutrition-the-elements-of-getting-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition<\/a> is a crucial part of recovery for every athlete. During exercise, the body consumes stored energy supplies as fuel and experiences muscular damage. Consuming <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-carbs-for-maximum-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohydrates<\/a> and protein <a href=\"https:\/\/www.trainerroad.com\/blog\/timing-your-recovery-drink-what-and-when-to-drink\/\" target=\"_blank\" rel=\"noreferrer noopener\">post-workout<\/a> allows your fuel supplies to be replenished and your muscles to be repaired. Without the proper nutrients in the right proportions, adequate recovery is delayed, or impossible.<\/p>\n\n\n\n<p>A survey of 182 Australian triathletes found the majority (regardless of age) didn\u2019t know the recommended amount of carbohydrate or protein to consume after training, but younger athletes as a group still managed to come close to recommended intakes. Older triathletes, on the other hand, were found to consume significantly less carbohydrate and protein relative to their body mass than recommended. They also consumed less overall energy relative to their body mass than the younger athletes.<\/p>\n\n\n\n<p>In other words, the older athletes in the group weren\u2019t adequately fueling their recoveries. Ironically, many of these athletes also reported using post-exercise sports nutrition supplements, probably assuming these products were providing ample and complete recovery nutrition. They weren\u2019t, and for these Australian triathletes, there\u2019s clearly more than age to blame for poor recovery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Other Crucial Factors<\/strong><\/h2>\n\n\n\n<p>Beyond nutrition and the improvement that comes with training, the makeup of workouts themselves may influence recovery time and affect some athletes differently. For instance, a pair of studies showed older athletes may take longer to recover from HIIT (high-intensity interval training), but not from intense sprint workouts with shorter intervals. The <a href=\"https:\/\/www.trainerroad.com\/blog\/how-strength-training-can-improve-endurance-for-cyclists\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscular makeup<\/a> of athletes themselves also seems to play a role, as athletes with greater proportions of fast twitch muscle fibers seem to take as much as 15 times longer to recover from the same efforts as athletes with predominantly slow twitch muscles.&nbsp;<\/p>\n\n\n\n<p>And finally, perhaps the biggest single factor of all is sleep. Athletes of all ages need more sleep than non-athletes, and while older adults don\u2019t necessarily need more sleep than younger people, sleep quality does tend to decline as we age. Thus, it\u2019s entirely possible that some older athletes may be limiting their own recovery through insufficient or poor-quality sleep. If you want to improve your recovery, whatever your age, getting more sleep is an ideal place to start. For hints on making this possible, <a href=\"https:\/\/www.trainerroad.com\/blog\/sleep-and-endurance-training-tips-for-improving-the-quality-of-your-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">click here.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More Than Just Age<\/strong><\/h2>\n\n\n\n<p>So while there does seem to be a connection between age and recovery, it\u2019s not as simple as saying older athletes recover more slowly. Subjective perception, insufficient nutrition, and poor sleep may be even bigger factors than the effect of age, and they\u2019re certainly easier to remedy. In the end, that\u2019s a good thing- you can\u2019t stop the march of time, but you can probably reduce its effects on your training.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Further Reading<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-aging-athletes-can-get-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">How Aging Athletes Can Get Faster (Yes It\u2019s Possible)<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/8-principles-of-healthy-nutrition-with-amber-pierce\/\" target=\"_blank\" rel=\"noreferrer noopener\">8 Principles of Healthy Nutrition With Amber Pierce<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-manage-life-stress-while-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Manage Life Stress While Training<\/a> <\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><strong>References<\/strong><\/p>\n\n\n\n<p>Doering, Thomas &amp; Reaburn, Peter &amp; Borges, Nattai &amp; Cox, Gregory &amp; Jenkins, David. (2016). <a href=\"https:\/\/www.researchgate.net\/publication\/303900206_The_Effect_of_Higher_Than_Recommended_Protein_Feedings_Post-Exercise_on_Recovery_Following_Downhill_Running_in_Masters_Triathletes\" target=\"_blank\" rel=\"noreferrer noopener\">The Effect of Higher Than Recommended Protein Feedings Post-Exercise on Recovery Following Downhill Running in Masters Triathletes.<\/a> International Journal of Sport Nutrition and Exercise Metabolism. 27. 10.1123\/ijsnem.2016-0079.<\/p>\n\n\n\n<p>Doering, Thomas &amp; Reaburn, Peter &amp; Cox, Gregory &amp; Jenkins, David. (2015). <a href=\"https:\/\/www.researchgate.net\/publication\/287661146_Comparison_of_Post-Exercise_Nutrition_Knowledge_and_Post-Exercise_Carbohydrate_and_Protein_Intake_Between_Australian_Masters_and_Younger_Triathletes\" target=\"_blank\" rel=\"noreferrer noopener\">Comparison of Post-Exercise Nutrition Knowledge and Post-Exercise Carbohydrate and Protein Intake Between Australian Masters and Younger Triathletes<\/a>. International Journal of Sport Nutrition and Exercise Metabolism. In Press. 10.1123\/ijsnem.2015-0289.<\/p>\n\n\n\n<p>Fell, J. and D. Williams. (2008) <a href=\"https:\/\/www.semanticscholar.org\/paper\/The-effect-of-aging-on-skeletal-muscle-recovery-for-Fell-Williams\/b560ea60c375592daa8e4a7ee0e9a7f8bd7417fc\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of aging on skeletal-muscle recovery from exercise: possible implications for aging athletes<\/a>.&nbsp;<em>Journal of aging and physical activity<\/em>&nbsp;16 1 (2008): 97-115 .<\/p>\n\n\n\n<p>Fell, James &amp; Reaburn, Peter &amp; Harrison, Glenn. (2008). <a href=\"https:\/\/www.researchgate.net\/publication\/5426282_Altered_perception_and_report_of_fatigue_and_recovery_in_veteran_athletes\" target=\"_blank\" rel=\"noreferrer noopener\">Altered perception and report of fatigue and recovery in veteran athletes.<\/a> The Journal of sports medicine and physical fitness. 48. 272-7.<\/p>\n\n\n\n<p>Lievens E,&nbsp;Klass M,&nbsp;Bex T, Derave W. <a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/japplphysiol.00636.2019\">Muscle fiber typology substantially influences time to recover from high-intensity exercise<\/a>. <em>Journal of Applied Physiology<\/em>&nbsp;2020&nbsp;128:3,&nbsp;648-659<\/p>\n\n\n\n<p>Newsome, Rob. \u201cAging and Sleep: How Does Growing Old Affect Sleep?\u201d <em>Sleep Foundation<\/em>, 23 Oct. 2020, <a href=\"https:\/\/www.sleepfoundation.org\/aging-and-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">www.sleepfoundation.org\/aging-and-sleep<\/a>. Retrieved January 21, 2020.<\/p>\n\n\n\n<p>Yasar Z, Dewhurst S, Hayes LD. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31027172\/\" target=\"_blank\" rel=\"noreferrer noopener\">Peak Power Output Is Similarly Recovered After Three- and Five-Days&#8217; Rest Following Sprint Interval Training in Young and Older Adults.<\/a> Sports (Basel). 2019 Apr 25;7(4):94. doi: 10.3390\/sports7040094. PMID: 31027172; PMCID: PMC6524350.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery is key to getting faster, but it seems to take longer as we get older. Luckily, there are many factors beyond age that influence your ability to recover. <\/p>\n","protected":false},"author":42,"featured_media":68044,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[878,2568,3104,446,3733,485,2288,534,537,539,3734,588],"class_list":["post-67656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-aging","tag-consistency","tag-masters-athletes","tag-nutrition","tag-older-athletes","tag-perception","tag-protein","tag-rate-of-perceived-exertion","tag-recovery","tag-recovery-nutrition","tag-repeated-bout-effect","tag-sleep"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67656","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=67656"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67656\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/68044"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=67656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=67656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=67656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}