We've been at this outdoor stuff for a long time, and while maybe we're okay with prioritizing enjoyment over PR's most of the time, we still want to optimize that fun! To me this means getting out there day after day injury-free, planning big trips in tough conditions, and yes, sometimes besting that Strava age group record. Prioritizing simple but smart weekly practices can maintain our strength and improve longevity in our mountain sports. It just takes some small adjustments to ingrained "rules" for training, and the belief that improvement is still within our control.
Go hard, just a little
As we age, it’s easy to default to an easy, low-impact, comfortable pace for all rides and runs. Athletes know that improvement doesn’t come without pushing beyond their usual load, and similarly, maintaining fitness as we age depends on entering that discomfort zone, too. Older athletes, even if focused on long, slow adventures, need some dedicated intensity each week for maintaining power, durability, and aerobic output. Start with a few strides at the end of easy runs, and move on to more structured, short efforts once a week, preferably on an incline. This can be as simple as 6 x 45 seconds uphill, or 8 x 1 minute on, 1 minute off across any terrain. Really focus on a hard but doable effort, and be sure to sandwich the efforts with at least 15 min of easy running before and after.
Downshift your nervous system
Improvement also doesn’t come without true, purposeful rest, which is also necessary for overall health. We hear it often enough, “rest is where the magic happens,” but unfortunately, we don’t usually put real effort into creating the space for restoration and repair. At least once a week, try restorative or yin yoga, breathwork, or a short meditation to guide your nervous system out of fight-or-flight mode. Even self-myofascial release with a foam roller is proven to reduce holistic mind-body stress. If you can work in a short session after harder, longer efforts, you can absolutely offset accumulated stress, mitigate cortisol spikes, and trigger your parasympathetic nervous system to take control of the rest of your day.
Add extra miles, just a few
The pillar of endurance sport progress is simply volume. Luckily, if we’ve been in our sport for a couple of decades, we’ve likely built a solid base of volume. Few masters athletes are going to handle 100+ mile run weeks or double-day sessions, even if we wanted to, but we can usually add a bit more stimulus here and there. Tack an extra mile onto two of your shorter mid-week runs, add an extended hiking section into your long run, or pedal the extra miles to where you’d normally drive to start a ride. Add in a lunchtime walk or cross-train with a short 45-minute spin if you’re training for a running goal. These minimal additions are relatively safe and will absolutely yield long-term growth and aerobic maintenance at low cost. It all adds up and keeps the momentum going.