One of the faster Endurance Nation triathletes wrote in about his father, whom he talked into doing a triathlon. His Dad did fairly well, now wants to get faster, but is leery of the work implied in the EN training plans. Here’s what I wrote in reply:
Use it or lose it, that’s the motto as we get older.
First off, two quick thoughts. EN plans do not prescribe speed or intensity, just time and/or distance. Thus, when confronted with a plan which starts off saying “go run a 5K”, all one has to do is run 3 miles at whatever speed one chooses. That speed then becomes one’s training pace until the next “test”. So if a “fast” or “hard” 5K scares you, just do what you can, train based on that pace, and then do another one 4-6 weeks later. You’ll almost surely see some improvement, without worrying about how “hard” you need to work.
Case in point (my second thought): A year ago, I was in the midst of recovery from an accident which cased me to lose 15 # (on a base of 145#), mostly muscle, and also required me to be totally on the couch for 3+ months. I started back in at essentially square zero, and “ran” a 5k at a speed which almost made me cry. But I used that pace and the OS plan, starting with the beginner plan, to build myself up by 6 VDOT points without feeling like I was overworking things.
The cool thing about the EN plans for older people (or for people just getting into sport) is that they focus on making every minute of training count – ROI – so that what work you do doesn’t get you simply tired, it gets you faster.
Now, as to modifying plans for individual’s needs: I’d note that people of any age may need to modify them, based on where they are in their athletic career and their own capabilities. The simple strategy is: first, reduce the amount of time at the prescribed intensity, second, reduce the intensity, and third, reduce the frequency (take a day off).
I get a hint of contradiction in your comments about your father. On the one hand, he wants to make some improvement in his Olympic Distance tri performance, based on a self-perception that he’s leaving some time on the table. On the other hand, he seems a little leery of the hard work required to make those improvements. The truth is, even for us OFs, getting better requires some amount of effort. The good news, after medical clearance (e.g., your heart can take it), a little bit of speed/intensity will go a long way towards making that improvement. The payoff: there’s nothing like a first place medal (or ribbon) to boost one’s self-esteem when society is trying to shunt you to the background.
Here’s a recent post about aging and endurance training:
http://www.joefrielsblog.com/2011/11/q-a-.html
Key quote: “As we age there is a tendency to increase duration at the expense of intensity. Workouts become longer and easier. The aging athlete needs to do just the opposite [emphasis added] if he or she is to slow the aging process. Workouts above 80% intensity factor with an emphasis on muscular endurance, anaerobic endurance and sprint power (see my Training Bible books for details) should be the basis of their training. This typically results in shorter training sessions but higher weekly average intensity. This stimulates testosterone release and maintains muscle mass.”
Also, if you have access to this month’s (Dec) Triathlete Mag, check Joanna Zeiger’s “Fast at Forty” column on page 22. The essential message is one I subscribe to: improvement is possible at any age, given a consistent, disciplined approach.
“Age is just a question of mind over matter; if you don’t mind, it don’t matter.”