Okay thanks… My next workout has me doing a VO2Max and it will be outdoors. Was supposed to be today but HRV has me at amber so I will adjust tng if I’m green tomorrow I will execute.
Ok thanks. I always thought I had a pretty high VO2max age wise from the official stress test in the hospital to my Garmin that says fitness age is 20 and I’m in the 1% of my age group. I love Garmin hahahah.
I’m 61 and been doing TR for a couple of years. Really haven’t raced much due to daughter’s Volleyball schedule. I enjoy the workouts and the ability to workout after sunset. I really haven’t wanted to go to gym since COVID. I feel TR is much better. I have also picked up online yoga to address strength and flexibility issues
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Thanks!
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Just found this forum, (after you found me). Raced the Austin Rattler this last fall which is a very punch y3 lap course. First lap I was routinely punching at 2.5 times my FTP. At the end of the first lap felt the first twinges of cramps. Hit the pickle juice, and pondered. I decided that it was the high power output relative to my FTP that was the problem. Next two laps I Paced with these goals, don’t go over FTP (when possible), keep heart rate at 85-90%. Cramps never occurred but I knew they were close to the surface. I took 3rd in the race. Lesson learned is exactly what you mentioned and I do wonder if I had paced better on the first lap if I could have had a better outcome. Take away, be careful about laying down power on long course event and in training. Those Creatine energy system is precious fuel.
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10,000 KM for the first time, and faster than ever before at 68. (Of course, I was let’s just say, un-athletic in my more youthful years.) Top FTP for 2021 was 228. TR was a great way to give structure and goals to my riding and have really enjoyed it. ready for a great 2022.
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A month away from being 60 and enjoy the program and podcasts. Going to try to be more consistent with it during the cold months on the trainer.
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I’m curious if anyone in the group has any thoughts on the “experimental periodized plan” that TR is offering. I’m currently training inside, doing low volume (3 workouts/wk), substituting Z2 work, 2 days a week. And waiting for snow to melt after which,
I would like to consider higher volume lower intensity Periodized work. My concern with the periodized plan is the two days a week of hard work, don’t seem that hard. And I know we have a forum for this topic but, was hoping to hear from fellow “Master Senior Athletes”, ha, nice term that just indicates we are a bunch of old farts that still like to try hard.
I think you mean the Polarised Plans?
I did them during summer prior to starting with AT. I did all the workouts outdoors - we’ve a lot of hills around us so I just chose a hill of suitable duration according to my Strava times and pushed as hard as I could for the duration.
I’m back on the Polarised 6 week plan, essentially the Base variant, Medium Volume. I’m on the first week of it and let’s just say Sleeping Beauty wasn’t exactly taxing! https://www.trainerroad.com/app/career/bobw/rides/128481475-sleeping-beauty I only got into my HR Z3 for 3 seconds. Given that it’s basically base training at the moment and my main event is at the end of May I’m not too bothered.
Current PLs -
I’ve got Hualapai today which is slightly super-threshold 2 x 16min @ 102%
Starting that plan next week. Hoping to continue my strength training 2-3 times a week as well, but I’ll see how it goes.
I have completed both the 6 and 8 week experimental polarized plans, although in all honesty I didn’t do all of the recommended 2 and 3 hour Z2 weekend workout because I was doing a Z3-4 group rides. If you read Joe Friel or listen to Stephen Seiler, they both say 20% percent of your workouts should include VO2 Max work, with the rest of the workouts being Z2. If you do the TR HV Pol plan with 6 days a week, then 2 hard workouts should be plenty to get the benefits from a polarized plan. In an earlier post, I mentioned a good podcast with Friel talking about this: Who's over 60 y/o and using TR? - #442 by DavidWms
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I havent tried there plans but I did notice that the mid volume polarized for the 8 week plan is really the workout structure that I am presently doing. VO2, threshold and 2 endurance workouts each week. I am also doing 2 sessions of strength work on my intensity days.
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I’m doing a self constructed polarized plan. 2 day/week I’m doing VO2 max work, 2 sets of 5 at 120% of FTP, I started with 30 sec intervals 90 sec rest, and this week am moving up to 2 min intervals with 90 sec rest. The other rides are zone 2, 2-3 hrs depending on day. 67 yo
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I am 61 and returning from knee injury and signed up for LP in July. Trying to figure out the ideal plan to follow for someone of this vintage where recovery is likely even more important. I have no problem knowing what to do on the swim and run, but ideally would like a structured plan to do well on the bike. Historically, I have followed a MAF approach for the run and bike, so I am nervous about the intensity that may be suggested by TR but perhaps with the AT method, that worry may be unfounded. I was leaning toward low volume of some sort.
I am trying my own version of a “polarized” plan. I typically have done a lot of sweetspot work in base. This winter I am doing one weekly VO2 workout (18-21 minutes at 120%, starting at 30 sec. intervals moving up to 1 minute on 1 minute off) and 4 endurance rides (60-75% of FTP), currently 1.5 hrs., 2 hrs., 2.5 hrs., and 2.5 hrs. building to 4 hrs. I will do that for 6 weeks and then replace the 2.5 hr. endurance ride with a sweetspot ride, and build the VO2 workout to 5x5 at 110%. I’ll let you know how it works. Ideally I would have done the initial part for 12 weeks but I futzed around with different plans for too long before I decided to give this a try.
Bruce
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I’ve posted a progression VO2 intervals with 2 sets of 5 reps and 90 sec rest at 120% FTP. Starts with 30 sec and works up to 3 min with 90 sec rest. These are based on a podcast with Joe Friel and his son Dirk Friel; recommended for the "senior athlete.
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I appreciate everyone’s response to my question. I want to apologize for not getting back to you individually for your thoughts. I work in healthcare and frankly we are just buried. Everyday I am having to work extra… this with my training and some need to actually spend time with this person I live with (she tells me her name is Rhonda and that we are married 
) has really cut down on available time.
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I’ve been using TR since it’s inception - I was a beta user. I’m now 78 and still training in the ‘off-season’.
I find that when spring arrives I’m ready to ride outside and climb the Catskill Mountains. I don’t race. I usually ride solo, and cycling keeps me fit. I don’t feel or look like I’m 78; and cycling (along with TrainerRoad) is a big part of that.
TR works, and I have tried other systems, but it’s not long til I go back to TR. I use Sweet Spot, low volume. My FTP creeps down as the age goes up, but it’s all relative.
I’m not alone with these results!
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Great to hear your still riding. Knowing what you know now…if you were back at age 60 would you do anything differently for your cycling training?
I’m 66 and in my second TR year. My main interest is endurance multi-day road events and touring abroad, mixed with a few sportives (Ride London this year) just to mix things up.
I’m sticking with whatever TR deals me as a plan for now. It’s not the Vo2 stuff in polarised that puts me off (plenty of that in my current plan) but the 2+ hours in Z2. I find it soul-destroying if done indoors (British winter), no matter what the distractions are!
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