For me, mixing my fitness routine up with a bit of running and rowing keeps me mentally fresh. Cycling is still the focus but I need a break from it sometimes
If you were doing extra aerobic activity, could you drop the length of those maintenance sessions anyone know? I generally I do pivot to a bit of running, with a couple of TR workouts (probably not as intense) and (weather allowing) a social spin at the weekend.
Hi all ive just found this thread its very on topic for me, im also a dad of 4 but 47 in july coming back to road/gravel riding. I road mtb for years but havent ridden for a year but started turbo training a couple months ago and im finding i do 3 1hr sesions a week and hopefully a 2-3hr ride towards the end of the year ? Im finding using all the diffrent programs in my app keep me happy some low intensity some high sprints , no idea what im doing but im definitely getting stronger 
my average cadence has gone up to around 80rpms ive picked a event next april to aim for its gravel and more of a event than race but its timed and theres 3 distances 65kms,130kms,200kms im doing 65 lol id love to get to a 300ftp but im riding for fun now and my ego has gone from my 20s one ha. All the people on here sound like great lads and alot seem to know what there doing 
imho doing 3hrs a week is enough to get you a base fitness but i think id need alot more than that to get what i class as fit 
but also there are people near me in there 50s that ride 3 times a week and are just fast genetics plays a role aswell ? Not to get to soppy but i enjoy rinding quiet roads or trails and just not thinking of anything else to have a break from work or family see nature, but im definitely enjoying seeing my power numbers go up aswell if u have 3hrs a week just ride that and enjoy it if you have more great if not thats ok aswell i think its all about balance god my 20 something me is cringing at that statement but middle age makes you appreciate what yiu have
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^this
I’ve been doing low volume TR plans for a long time (like 10 years). I’m a triathlete, so other days are utilized for running and swimming. I’m 54 years old, and the strongest on the bike I’ve ever been…including in my 20’s. I simply make the three days a week on the bike as productive as possible, recognize when I need a rest day (even if its not prescribed), and am on the bike consistently year round.
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3 hours of vigorous exercise per week will make you fitter than the majority of the population. Whether you consider that “fit” or not is pretty subjective.
Genetics is always going to influence potential, but training history has a big effect on what level of fitness someone can easily maintain. Lots of older guys with 100K+ miles in their legs, that kind of fitness is pretty sticky as long as you aren’t just sitting on the sofa.
4hr/week, highest recorded within-subject increase in citrate synthase activity anywhere in the literature iirc: https://journals.physiology.org/doi/abs/10.1152/jappl.1973.34.1.107
4hr/week, highest recorded increases in vo2 max anywhere in the literature iirc (do read the fine print, though): https://journals.physiology.org/doi/abs/10.1152/jappl.1977.42.3.372
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wasn’t this the study where they tried to get some subjects to continue to see how far this linear progression could go and everyone point blank refused to participate any longer?
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Yep lol