Does anyone know off hand why we lose FTP as we get older? When I was in my 20s racing, I was around a 325 FTP. And that was without structured training because we just raced into shape. At 57 years old now, I can’t get above 250 in peak form.
All other things being equal it moves pretty much in lock step with VO2 Max and that declines once you turn 35ish.
I suspect that another significant factor is that our ability to recover declines as we age, and so our capacity to do work drops too. Be interesting to understand the mechanisms and reasons…
"Age-related changes in mitochondria are associated with decline in mitochondrial function. With advanced age, mitochondrial DNA volume, integrity and functionality decrease due to accumulation of mutations and oxidative damage induced by reactive oxygen species (ROS). In aged subjects, mitochondria are characterized by impaired function such as lowered oxidative capacity, reduced oxidative phosphorylation, decreased ATP production, significant increase in ROS generation, and diminished antioxidant defense. “Mitochondrial biogenesis declines with age due to alterations in mitochondrial dynamics and inhibition of mitophagy, an autophagy process that removes dysfunctional mitochondria. Age-dependent abnormalities in mitochondrial quality control further weaken and impair mitochondrial function. In aged tissues, enhanced mitochondria-mediated apoptosis contributes to an increase in the percentage of apoptotic cells. However, implementation of strategies such as caloric restriction and regular physical training may delay mitochondrial aging and attenuate the age-related phenotype in humans.”
Mitochondrial Aging and Age-Related Dysfunction of Mitochondria - PMC.
“The changes in the cardiovascular system associated with aging are a decrease in elasticity and an increase in stiffness of the arterial system. This results in increased afterload on the left ventricle, an increase in systolic blood pressure, and left ventricular hypertrophy, as well as other changes in the left ventricular wall that prolong relaxation of the left ventricle in diastole. There is a dropout of atrial pacemaker cells resulting in a decrease in intrinsic heart rate. With fibrosis of the cardiac skeleton there is calcification at the base of the aortic valve and damage to the His bundle as it perforates the right fibrous trigone. Finally there is decreased responsiveness to adrenergic receptor stimulation, a decreased reactivity to baroreceptors and chemoreceptors, and an increase in circulating catecholamines.”
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You’ll find a lot summarized in this chart.
There’s been a podcast with Chad years ago that addressed your very question. Just to find it…
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The secret is to start cycling when you’re 40. Then every year you keep getting fitter than you’ve ever been! Last couple weeks I’ve hit several all time PRs still in Base.
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You mean, don’t know what you could have did in your twenties!
We didn’t have power meters either but we used to do this yearly event that was 5,000 feet of climbing in about an hour so I was able to model my FTP based on those times over a known course.
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Determinants of endurance in well-trained cyclists .pdf (2.2 MB)
The answers you want are mostly in this paper. Muscle strength is not a limiter for most people’s FTP, and it looks like someone linked my podcast about it already.
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Peter Attia just interviewed a guy who claimed we have plenty of mitochondria capacity, it’s getting the oxygen there that is the problem and mentioned (I think?) cardiac output.
So if the problem is “getting the oxygen from the atmosphere into your mitochondria” is the limiter, it could make sense. You (and I) used to have these nice supple arteries, you know, back in the day. The heart would push out this massive amount of blood, the aorta would expand to accommodate most of it, leaving the left ventricle nearly empty. Heart relaxes, aortic valve closes, and the aorta, that nifty hose, actively contracts to push the blood out into our muscles and we ride fast. Now it’s 30 years later and we have a lot of miles on the odometer. Our arteries aren’t as supple, they don’t expand like they use dto. We have lost some muscle in our heart and picked up some fibrous tissue. The heart pushes out all it can into a “not so supple” aorta but because it can’t expand like it used to and not as much blood comes out. The left ventricle isn’t quite as empty. The aorta still actively contracts to push the blood but it can’t do it like it used to. The heart pushes blood but not as much because it can’t empty as well and thus can’t fill with as much blood for the next beat.
And as much as I hate the phrase “altered mitochondrial dynamics”, it’s probably true they don’t work as well as they used to. And general age related muscle loss. And decreased ability to recovery. And maybe even decreased coordination leading to a loss of efficiency. And fat gain. And possibly decreased “appetite for the effort” resulting in less intensity (of course, not us, right? I’m talking “athletes in general”, we’re still hitting it with enthusiasm)
Don’t bother asking for references, I’m just kinda spitballing here. And getting depressed.
Joe
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There are many fantastic answers here guys. Thank you so much for your help!
For my own personal issues though… I just got the results from a blood test back yesterday and I’m low iron anemic. So that would explain why my ftp reaches a ceiling even after as much training as I do. Nothing to do with age or body weight. But my blood.
I’m now starting supplements under guidance from my doctor to get this resolved and I’m sure my ftp, mitochondrial density, etc will improve when I actually have red blood cells in my body again…
I would encourage anybody who’s training hard and finding that they’re reaching a ceiling to go get their blood checked. I wouldn’t have guessed what was holding me back was anemia and not my training or weight.
Edit: I listened to the podcast and I would highly recommend it. A little hard to get through the first part of it but the rest is easier to understand and a good listen!
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Nice @FergusYL!
I know you’re not on a TR plan, but from the looks of it, you’ve upped not only your volume but the amount of structured interval training in SS and Tempo. Those two combined may have well been the reason you were able to get past the brick wall 
I knocked down a fitness wall by going from averaging 5.5 hours/week to 6.5 hours/week, and significantly reducing the amount of interval work (reduced by a little over 50%). So mostly endurance riding. Then knocked down another fitness wall by pushing weekly average from 6.5 to 7.5 hours/week, with similar low level of interval work and majority of intervals being above threshold hard (full gas repeatable) and leave something on the road. At least for myself, SS and tempo work appear to be more about building muscular endurance - being able to easily push semi-hard for 1-3 hours - and less about raising fitness.
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Lol for the first time in your life your body size is not advantageous in a sport and it’s challenging your self image as guys 5’9’’ and under ride away from you.