Will You Slow Down This Year?

Does Age Have to Slow You Down?

A COMPLAINT I HEAR over and over is:  “Once I reached 40, everything changed.” And, for those of you over 50, the sentiment about diminished performance is even stronger. Mounting research on Masters athletes has delved into the particulars of the changes in performance with age.

Initially, peak performance slowly drops with age, but the process of performance loss accelerates from year to year. According to a 2008 study, there are relatively modest decreases until 50-60 years of age, with progressively steeper reductions after that. No one is immune from this: Males and females, elite and non-elite athletes show similar patterns in all three disciplines.

Another important question was asked in a study just last year: What are the sport-specific and distance-specific declines with age? Perhaps unsurprisingly, cycling showed the least amount of age-related changes, and there was less of a steep decline in overall performance in the Olympic distance compared to Ironman. Swimming showed the highest rate of decline in performance.

Why do these drops in performance occur with age? There are three factors to consider:

VO₂MAX

It has been shown that VO₂max is the best predictor of age-related changes in performance. VO₂max declines with age by approximately 1 percent per year after the mid-30s.  Interestingly, this drop is even higher in well-trained athletes compared to sedentary individuals.

“We do not completely understand the mechanism by which VO₂max declines with age,” says Dr. Phil Skiba, my coach during my world championship season who currently works in the University of Exeter’s Jones lab, the world’s leading center on oxygen transport and use. “However, it’s possible to slow the decline by as much as tenfold through hard, consistent training.”

LACTATE THRESHOLD

Lactate threshold (LT) denotes the point at which the muscles begin to become progressively more inefficient in terms of oxygen use, and begin to use progressively greater amounts of carbohydrates for fuel. “LT is a very good predictor of endurance performance−in some ways more important than VO₂max,” says Skiba. “It does not seem to decline in the same way with age, especially in athletes who remain fit and well-trained.”

EXERCISE ECONOMY

This is a measure of the amount of oxygen the body uses to do a task. If two athletes weigh the same and are running at the same speed below LT, the athlete using less oxygen is the one who is more economical. This does not seem to change much with age, which is good news indeed!

More good news: These are generalizations, as not everyone experiences the same rates of decline for the same reasons. And many athletes report personal bests later in life, which suggests that most athletes are working so far below their true potential that they can improve performance in the face of a declining physiology. Skiba uses this analogy: “Imagine that your fitness is a ladder. The top of the ladder is VO₂max. With age, you lose rungs from the top of the ladder. If you keep training, you can still climb higher and higher. Most people never get anywhere near the top, so they keep setting PRs. They never realize they have lost the rungs above because the ladder was so tall to begin with.”

Joanna Zeiger

Pain relief.... not always a good thing!

Red flags about pain relievers

Over-the-counter does not mean risk-free

University of California, Berkeley “Wellness Letter”

For many people, pain relievers are wonder drugs, allowing them to carry on with their lives despite disabling arthritis, for instance, or recurrent headaches. But all pain relievers, whether sold over-the-counter (OTC) or by prescription, have potential risks. Recent studies have amplified the concerns.

   The most recent warning came from a large Danish study, in Circulation, of people who previously had a heart attack. Those who took certain pain relievers, including ibuprofen (but not aspirin or naproxen), had about a 50 percent increased risk of having another heart attack or dying during the next three months-even after just a week’s use. Last year another large study from the same group of Danish researchers found that the drugs also increased cardiovascular risk in healthy people.

   You may be surprised to hear that those innocuous-looking tablets can increase the risk of heart attacks, but the evidence about this has been growing. That’s why two years ago the FDA ruled that the labels of all OTC pain relievers should carry tougher warnings about this and/or other risks.

   The basics: Though there are many brands of OTC pain relievers, there are two basic types: acetaminophen (such as Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs), all available in generic form. These nonprescription NSAIDs are aspirin, ibuprofen (such as Motrin and Advil) and naproxen (such as Aleve). Some NSAIDs are also sold by prescription.

What to watch out for

The following issues relate primarily to people who take these drugs at least several times a week:

■ Cardiovascular risk. In a 2007 report, the American Heart Association concluded that, with the exception of aspirin and probably naproxen, NSAIDs increase the risk of heart attacks, particularly in people who already have cardiovascular disease or are at high risk for it. The so-called COX-2 inhibitors (Celebrex, sold by prescription is the only one still marketed) are riskiest, followed by ibuprofen.

■ Blood pressure. NSAIDs can raise blood pressure. This may be at least partly responsible for the increased risk of heart attack and stroke. The evidence about acetaminophen is inconsistent.

■ Gastrointestinal (GI) bleeding. NSAIDs can damage the stomach lining and cause bleeding and ulcers. This has long been considered their major drawback, as the labels warn. The risk is greatest in long-term users, those over 60, heavy drinkers, those with a history of GI bleeding or ulcers and those taking certain medications, such as blood-thinning drugs or steroids.

■Liver damage. Acetaminophen, the No. 1 nonprescription pain reliever, does not cause GI bleeding, but long-term frequent use or even large single doses can cause severe liver damage. In fact, acetaminophen overdosing is the most common cause of acute liver failure in the U.S., often as the result of suicide attempts.

   Most people still don’t know about this risk and don’t realize that acetaminophen is in hundreds of OTC cold, allergy and headache products and some prescription pain relievers. Check labels for acetaminophen, and don’t take more than 4 grams-equal to eight Extra Strength Tylenol tablets-a day from all sources. Alcohol (three drinks or more at a time) and certain other drugs increase the risk. Heavy drinkers and those with liver disease should avoid, or at least limit acetaminophen. Taking the drug while fasting also increases the risk.

■ Kidney damage. NSAAIDs (and acetaminophen to a lesser extent) can damage the kidneys. If you have kidney disease, talk to your doctor about pain reliever safety.

Here’s our advice:

For healthy people who take OTC pain relievers as directed, the risks are relatively small. However, because these drugs are so popular, thousands of Americans are affected every year. Don’t let these concerns prevent you from taking the drugs if you need them, but do follow this advice, especially if you take pain relievers often:

   √ Try nondrug treatments for chronic pain first. For arthritis or back pain, for instance, that means physical therapy, exercise, weight loss, and heat or cold therapy. It’s easier to pop a pill, but these treatments may work just as well or even better.

   √ Talk to your doctor about which pain reliever is best for you to take regularly. Weigh the potential risks and benefits, especially if you have heart disease (or are at high risk for it) or uncontrolled hypertension, or if you drink moderately or heavily.

   √ Consider acetaminophen first, then aspirin or naproxen. But the best choice depends on the cause and severity of your pain, along with your medical history. Acetaminophen is safest for the GI tract, though it may not provide enough relief, since unlike NSAIDs it doesn’t reduce inflammation. Your doctor may recommend a prescription drug instead of long-term use or high doses of OTC products. Celebrex should be used only as a last resort.

   √ Take the lowest effective dose for the shortest time possible, whatever the pain reliever.

   √ Do not exceed the doses listed on the labels or take for more than 10 days, unless your doctor has said it’s ok.

   √ Consult your doctor before starting aspirin therapy to protect your heart or to reduce the risk of colon cancer. Ibuprofen can block aspirin’s anti-clotting effect, so don’t take it during the eight hours before or half hour after you take low-dose aspirin, the FDA advises

Geezer Training Guideline!

Often what seperates a fast geezer from a slow one is simply fitness. Regardless of how fast you are fitness provides injury protection. Maintaining fitness allows us to keep motoing. The article below is about training for triathlon but the concept is the same for staying in shape for moto. One difference is we don't have to peddle.

Evolve Your Training for Your 40s, 50s and 60s

By Lance Watson

WHILE TRIATHLON IS a fountain of youth for many, it’s important that the maturing triathlete doesn’t reapply the same training strategy year after year, decade after decade. With some adjustments to your annual plan, you can stay fit and fast into your 60s and beyond.

      Many athletes can replicate the threshold training they did in their mid-30s through their early 40s. The biggest change is recovery time. The good news for the long-term athlete is that muscle memory-muscle familiarity that comes from repeating a motion-does not disappear with age, so experienced athletes can be more efficient than their younger counterparts with fewer lifetime training miles. Athletes can attain previous fitness levels with less threshold work so long as they can perform consistent, strong aerobic efforts.

40s

      Recovery weeks should take place every third week, and they need to provide a really good recharge. Increased focus on body maintenance through massage and stretching can also prolong an athlete’s high performance window.

50s

      Athletes in their 50s need to carefully “pick their spots” in the season. They can train for high level performance but cannot sustain the same levels of intensity or duration as younger athletes. You have to be clear on what your peak event is and have a longer aerobic-base phase followed by a shorter threshold-emphasis peaking phase.

      Strength training also becomes more important after age 50. Lifting two or three times per week much of the year and doing core strength and flexibility routine regularly is a good idea. There’s more need for recovery and a minimum of two weeks out of every five should be dedicated recovery weeks.

      Research out of Australia has shown that cycling performance declines less with age than swimming and running. (This is more pronounced at iron distance than at Olympic distance.) Good cycling fitness will help support a declining run split. If you can start the run feeling fresher, you are capable of running closer to your open run abilities.

60s

      After 60, the injury risk and recovery required from frequent high-intensity training is not worth the benefit. A good guideline is one high-intensity swim, bike and run workout every two weeks coupled with frequent aerobic work emphasizing movement efficiency. Take two days off per week and every second week should be a recovery week.

      Along with aerobic conditioning, do resistance exercises that work the major muscle groups along with regular stretching. Yoga can help maintain strength, range of motion and stability.

      Protecting the joints from inflammation, pain, stiffness and structural breakdown means a mature athlete has to respect the body’s pain signals. The healing process from injury at this age can be much longer.

      Regardless of your age, the take-home message is: Use it or lose it!

Are Yor Sore After A Days Ride?

Lose Weight to Reduce Your Chronic Pain*

Chronic pain is a devastating condition that affects as many as 90 million Americans. Unlike short-term, acute pain-the kind that happens when you sprain an ankle-chronic pain can last for months, or even years.

        But research has shown that losing excess pounds can help relieve chronic pain. For example, a study published in the December 2010 issue of The Journal of Pain reports that there is a close association between obesity and disability in fibromyalgia patients. And losing weight has also been shown to benefit patients with arthritis of the knee by decreasing stress on the joints.

        “The most effective activity for weight loss is aerobic exercise,” says Catherine Sarkisian, MD, a geriatrician at UCLA Health System, Aerobic activities include running, bicycling, and dancing, but for people with chronic pain, gentler aerobic activities such as walking and swimming can be beneficial. Strength-training exercises that build lean muscle mass also can help, since muscle burns more calories than fat.

        In general, most people are advised to exercise for at least 30 minutes a day, most days of the week, but if you are a chronic pain sufferer, you may need to start slowly. Ask your doctor or pain medicine specialist what types of exercises are right for you, and how often you should be doing them.

Losing weight through diet. If you’re exercising regularly and not losing weight, you need to eat less. “One mistake people make is thinking that because they exercised they can `reward ᷄ themselves by eating more­ an entire hour of vigorous walking can be undone calorie-wise in 10 minutes by a glass of orange juice and a bagel,” Dr. Sarkisian says.

        “Rather than going on a diet, initiate lifelong behavior changes that will result in losing one to two pounds per week until you get to your goal weight,” she advises.

Other risks associated with obesity. It’s important to remember that carrying excess pounds doesn’t just increase your likelihood of having pain. “Being overweight increases hypertension and diabetes, both important risk factors for heart disease,” says Dr. Sarkisian. “In addition, fat cells release proteins (such as interleukins and cytokines) into the bloodstream that accelerate atherosclerosis (hardening and thickening of the arteries).”

        Aim for a body mass index (BMI) below 25, she advises. You don’t need to be rail-thin to achieve this goal. “Someone who is 5 feet 6 inches tall only needs to weigh less than 155 pounds to have a BMI below 25,” Dr. Sarkisian explains. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 or higher is considered obese (see “What You Can Do” to determine your BMI).

Treatment options for chronic pain. The most common treatment for chronic pain is the use of analgesic medications. Acetaminophen (Tylenol, for example) is the safest analgesic medication for most patients with mild to moderate pain, especially those with arthritis, back pain, headache, or other causes. Acetaminophen, as compared to non-steroidal, anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) or naproxen (Aleve), does not cause stomach problems or kidney damage and usually does not interfere with most other medications or disease processes.

        Opioid drugs, such as codeine (Tylenol No. 3), oxycodone (Oxycontin), hydrocodone (Vicodine), morphine, hydromorphone (Dilaudid), and transderm fentanyl (Durgesic) are often used for more severe pain problems. Although these drugs can cause drowsiness and constipation, and can be habit-forming, they may be essential to control chronic pain that is severe from any cause.

        “We probably don’t use these drugs as often as we should,” says Bruce Ferrell, MD, a geriatrician at UCLA Health System and Editor-in-Chief of UCLA’s Healthy Years. “There is probably an over-concern by many physicians and patients about the potential for addiction using these drugs in high does for long periods of time. In older patients, this fear is often way out of proportion to the actual occurrence of these problems and may be a barrier to their use. In fact, for many patients with chronic pain, opioid drugs may be safer than NSAIDs for long-term use.”

*UCLA School of Medicine 

It's Never Too Late To Start!

Top 11 Tips from Forever Athletes for how to start making exercise an enjoyable, regular habit now.

If you or someone you know, included ‘regular exercise’ in their 2011 New Years resolutions, the following list of unintimidating, practical tips should help make this resolution a reality.

1. Be open to trying NEW activities.
2. See your Doc for an initial physical assessment.
3. Address all potential excuses for not exercising, up front.
4. Get a like-minded buddy.
5. Create an initial 4-6 week plan, but focus one day at a time.
6. Verbally commit to your plan to those closest to you.
7. Physically schedule time in your calendar.
8. Consider this time as YOUR time—a break from other life demands.
9. Walk before you run.
10. Take baby steps toward small goals.
11. It’s not how well you play…it’s how much you enjoy it that counts, so find something you enjoy to play!

forever-athletes.com