Exercise addicts, how do you cope with getting old?

Ride somewhere new to you. Works for me . 64 and three quarters.

Get older and slower? Im 61 and have ridden 300 miles a week for 3 months with all my camping kit. I met a chap in his 70s doing the same thing

I dont get wheels in the air on my bike anymore. I hardly drink alcohol. I learned to pace myself and not push too hard.

I too get twitchy if i dont get my time outside and i need a lot of it but being unable to exercise is not something that is inherent in aging until you get into your 80s and even then mild exercise is still perfectly possible

Pace yourself i guess is the key

Rage rage against the dying of the light.

That or an ebike and the U3A ramblers.

You got a touch of depression?

It's all relative isn't it. Was it the amount of exercise, the intensity of it that you enjoy(ed) or the fact it got you out the house and did stuff?

For me it's a combination of all three but primarily getting out and enjoying what mother nature has provided.

I've never claimed to be quick but my fitness levels have definitely dropped off over the last 3-4 years. I expect it's a combination of less cycle commuting and maybe the after effects of Rona.

As an example I went on a ride today that took me 4 hours and I've done in the past loads of times and quicker. Really enjoyed the views and getting out, but didn't enjoy feeling really slow. Plus when I got back felt knackered.

But I'd still rather get out and be fat and slow and enjoy the views, than sit at home watching crappy TV or playing on the computer all day.

Edit: Forgot to say, that if I don't get out enough I'm even more of a grumpy arse to the family than normal. Glad I'm doing the 100 days until Christmas as it's getting me motivated.

 the rest is being 50

Get over yourself. That's not old. 🙂

I’m just not able to cycle at anything the level I used to, or for the length of time, or as often.

These are not all the same thing. You just need to weigh up intensity vs duration and decide which is more important to you.

FWIW I recently bought myself a small drone. It encourages me to go on "interesting" walks and rides where I'll stop to film/photograph stuff. That reduces intensity and gives my mind something other than exercise to stimulate it. Birdwatching/geology/archaeology etc are all ways of making something out of being outdoors. For instance, I love finding and exploring old tracks. I do some volunteer work for Scotways too, linked to the latter, so I'm also "giving something back".

How do you cope with not being as good as what you were? With never again having that feeling of euphoria as you overcome a hill, a climb, a rapid, a couloir that you thought was too hard, but actually turned out to be just doable.

59 and I ride singlespeed, so I blame always being in the wrong gear, though I did manage 30 pretty tough miles saturday morning in just over 2:40 with two breakfast stops. Also I tend to ride more little and often these days.

Pace yourself i guess is the key

I’m going to take this advice on board. The wife keeps telling me that I’m way too yang with my exercise and need to go a little easier. Only 52 but can definitely feel a slight decline, especially my physical strength which I feel is declining faster than my fitness.

Further to what scotroutes says the last ten years i have been looking for neolithis archeology to give a point to walks and cycle rides.

Also picnics. Lots of good picnics

50 was no problem for me.59 however, has been a real downer.Get out there before bits of you start falling of.
For a change and a bit of support, why don't you join the 100 day challenge.It might get you started again.

Off road Everesting is overrated:

https://strava.app.link/TO6e7uxtstb

Get on the roids

Testosterone drops quickly post 40. One of the biggest issues with drop for athletes is recovery time and how you feel after exercise.

Worth having a look into some natural ways to increase.

Impacts men as well as women.

Spend time with some old people that still have it and they will put you to shame and inspire you at same time. 70 yr old lady deadlifting my bodyweight gives me push to never give up.

I'm a bit the same - first big skiing crash for aaages in February (month off) and then COVID in July/AUgust (another month off) and I'm now miles off what I was last year, even

I'm 57 and I think it's just going to take a long while to get back on - maybe some "proper" training too, for once.
I also think  have a bit of the brain fog going on; not so easy to concentrate at work and when riding I have a feelig that I just let my focus drift a bit and end up not going as hard as I should.

Still, I've had a good innings ...

🤣

You can’t compete with your younger self, but you will have a massive stamina and mental experience advantage over that guy after all those years working hard.

Point your efforts to things that require long effort stamina and you’ll soon feel satisfied with what you can still do.

Part of it might be ‘rona, a huge part of it is lack of sleep* 

I've had a few moments where I've had a massive drop off in fitness, and every time I've thought 'this is it, I'm old and done for', and every time so far the real reason has been lack of sleep. Get that sorted first and see how things pan out

Ride somewhere new to you. 

Yep good idea. Have actually been trying to do that but finding the travelling hard work!

You got a touch of depression?

Yes, I'm a complete mess. Have quite a lot of self loathing and a history of using exercide/ ticks/ challenges as a crutch for my low self esteem. I'm basically kryton but with a lower FTP! I'm not as bad now but I recall going to Gisburn and doing a lap in semi winter, it was shit, so I did another one, and another one, and I think a fourth. Which was just as shit as the third one, just slower. It was just a way of punishing me for being me. Some of the time it was a huge positive, like when I did the WHW, that was great and put my demons back in their box for a while. But....
I have some stupid skin condition that makes me itch when I'm tired. I take antihistamines but if I'm bad it really doesn't make any difference. I just doze and dream of itching, and wake up itching and it just gets worse. Then when I'm tired is when the demons come out again. I get into a spiral of rubbish. I'm tired today. I think the itching is psychosomatic. My mind does it because it knows I need sleep, and without sleep I am lost.

Was it the amount of exercise, the intensity of it that you enjoy(ed) or the fact it got you out the house and did stuff?

Initially I was the adrenaline from the adventure sports. The feeling of completing a scary climb, or paddling a scary rapid or dropping into a steep Gully. That feeling of sheer terror and then the rush as that terror and elation and adrenaline combined. Then I moved away from the risky stuff and took the satisfaction from the physical challenge. Being in the wild is part of it, but only a part. Sitting on a bench outside Jacksonville ain't gonna do it for me.

For a change and a bit of support, why don’t you join the 100 day challenge.It might get you started again.

My immediate response is that isn't the problem, its the opposite problem. I'm not fit enough to do as much as I want, so 100 enforced days won't help. But actually, doing some tiny bits of exercise just because, rather than as a goal might help.

I'm approaching fifty. What's currently working for me is losing the feats of endurance mindset that seems to dominate cycling/running to leave me enough energy to exercise 6 days a week. Look at other forms of exercise and set yourself some goals. For example, I'm trying to: * become more competent at trials riding * hold a free standing handstand for over 5 seconds * do 3 sets of 10 pull ups * lose that shoulder issue * run 10k once a week * cycle commute 50 miles a week without tiring myself out. Sometimes seems unrealistic, sometimes seems quite close! My motivation are my two young boys, I want to maintain my physical ability so that by the time they're old enough for more physically demanding activities I'm still capable and able to enjoy it alongside them.

Lols at Mike. That's awesome 🙂
You got the Local Legend too!

At risk of dragging the thread off on a tangent, was it all rideable up?
Was it interesting descent, or easy?
I'm trying to work out if there exists a track that's rideable up but sufficiently techie to need an MTB in descent.

FWIW, I've just turned 65, ride around 30 miles a day, with 2000+ feet of climbing, on an mtb, with about 75% off-road. Do pretty much the same route most days, the one I've been doing for around 25 years. Still absolutely love it. Don't compare myself to how I was x years ago, as I was always crap. The only thing I do differently now is I usually stop for a coffee halfway round. Make of that what you will.......

Get some help for your head. If your leg was broken you would go to the leg doctor so if your head is broken go to the head doctor.

I have done so and it helps

take up cycle touring. ride slow, ride far not fast.
ride with your wife, ride with your kids, i now also ride with my grandkids.

i have done sport all my life, including pro rugby league. but i cant run a mile. i also cant cycle at 15mph for very long.
but i can cycle at 10mph all day. so 100 miles a day is still achievable if a want it to be.

embrace the journey.

When I was young I was near to where you were when You were young. OK I wasn’t that good or that energetic. I did some great climbing. A few bigish adventures. Driving to Tanzania, 3 months cycling in the USA followed by cycling through the South Island of New Zealand followed by a 60 day trek in the Everest region. But I would say I wasn’t goal focused. I did some great climbs but it was never about the next grade

In my 30s it all collapsed. Kids, tendonitis every where plus some work stress. But loads of it was just my having the wrong attitude

But it did reset my adventure threshold. Doing a multi pitch severe with my son at Tremadoch was more of a buzz than all the Gogarth extremes. I remember being sat at the cafe in Grizedale wishing I could ride the trail centre (tendonitus in my foot that day). Years later I breezed round with my son. I’m way beyond that cycling wise now but every single ride is an adventure. I’ve done 3 x 1 hour rides this week as my back flared up a bit. But each one still felt amazing

So it’s all perspective

From where I am you seem to be doing brilliantly. Quite annoying in fact. Always out doing great routes

I know it sounds stupid. But it’s all about feeling the moment

Yesterday I learnt my bike over for a couple of crappy little corners. But I just felt the bike rail round. You have to let go of thinking about longer and faster as it just wrecks what you have got in that moment

I sort of started to get it when I could climb a bit. We kind of wrecked some ones day by getting pissed at lunch time then doing the Dervish (not our finest hour). Hardly flattering for the team behind us for whome doing the route was a big deal.

But climbing is full of those moments that put you in your place. You go for a hard lead and some one solos down a higher grade route next to it. You feel clever as you’ve gone to Ravenstor on a wet day and you link some moves on a 7a, but then a bloke you know from Manchester turns up and redpoints Mecca, then hardest route in the country (this literally happened). You think it’s great because you’ve done technical master but that counts for nothing as Dawes did it in trainers

So in the end you have to forget the grades and the times because unless your Adam Ondra or Pauline Ferrand Prevot it’s all a bit disappointing

Instead we have to learn to love doing what we’re doing because we love doing what we’re doing

Oh and mindfulness really helps me. Ask if you want to know more

I fenced competitively.

When I was 24 i just couldn't get the same hits I could when I was 18 to 21.

I just didn't have the speed, despite more training.

You'll be fine, just stop comparing your self to something you are not.

My reactions are never going to be the same as 18 year old me. I don't fence anymore as it's an actual fight and there is always a winner and looser.

I love the mountian bike as you can me the fastest up this hill today, or it might be your mate. Or down that hill, or round that corner.

I'd suggest a coach+ structures sessions if you want to build your fitness. If you don't try, you won't know if it works for you and your life style

So, tell me people. How can I cope with transitioning from a mediocre wannabe to a decrepit bitter old man?

How do you cope with not being as good as what you were? With never again having that feeling of euphoria as you overcome a hill, a climb, a rapid, a couloir that you thought was too hard, but actually turned out to be just doable.

Honest answer. I have a mixed group of friends, spending time with those that treat a pint and roll up as cardio makes me feel superhuman and gives me a sense of perspective.

I try to enjoy myself, take the odd win against younger riders (last year as a Veteran) and hope injury number 257 doesn't play up.

After my first two unpleasant Covid vaccine jab reactions in April and June '21, followed by ~3.5 weeks of proper flu in October, I got to the point where I got fed up with trying to boost my power numbers and then lose a chunk.

I then started simply riding everyday for at least 25mins, usually very steady, mostly turbo Nov-Apr. From January I started doing sub 20min Zwift races, using them as workouts to mainly prepare me for climbing the local hills over the summer.

A fair few of PBs but then the heatwaves came, then Covid/flu hit me for six late July and then I somehow sprained my neck and upper back, putting the brakes on training for ~6 weeks. Still kept riding everyday, just very easy.

Then out of nowhere I signed up for 7 days of unlimited Zwift use last week and ended up doing just over 16 hours, lots of base, but fair bit of DOMS from the ~100% over my usual weekly time. Motivation from wanting decent cycling legs for holiday next week and I wanted to put a decent effort by my own standards up a 4 mile climb today... Considering the last 2+ months and I'm approaching 49, climb went better than hoped.

Set targets/goals, but be prepared for things not to go to plan and adapt.

How do you cope with not being as good as what you were?

Because: realism, and the aging process. It's going to happen whether you like it or not, I'm afraid.

I started doing Crossfit a while ago in my mid forties (just before my divorce started) and got heavily into it, partially because it was an escape from the house, partly because it was a means to an end.

Yes, the kids/twenty-somethings were all over it as they could recover more quickly and had fewer age related issues with knees and backs and stuff, but they really did lack the experience to say "I'm going to start this a bit slower/lighter and that will mean I can go faster/heavier later". It really does make a difference when endurance is involved.

Now though, my motivation has just evaporated. I've not touched weights in a long time and Covid really knocked back my aerobic capacity. I am currently trying to make 30 minutes of turbo a daily thing, but work seems to have other ideas and, when you work from home, there's no escape.

It's still better than commuting, but I really do want to be able to get my cardio back.

In a performance context I find it exceptionally hard.. I'm not getting better, stronger or faster... So i've had to change and manage expectations, plans, routes and goals... It's not what i want, not what i like, but it's where we are, so what we need to come to terms with.

I think the OP knows what he need to do... accept that you are aging and get a grip.

No, that's wrong... be f'in glad that you are aging... do things you enjoy; don't compare yourself to your younger self or others and try to live at least one day each week as if it was your last.

It's a transformative time. Embrace it 🙂

I turned 50 this year and think I may have finally accepted the reality of getting old. All that means though is that I’ve come to terms with the limitations that age brings, and that I really need to manage my efforts and be realistic about what I can and cannot do.

I’ve always been very fit, but up until my late 30s also drank and smoked a lot. This was never a problem, such that I sometimes wonder just how fast/strong/whatever I could have been had I lived a healthier life back then. Anyway, when I hit my 40s things started getting a bit harder but I kept pressing on regardless. Roll on to late 40s and I was constantly injured - calf pulls, sore knees, shoulder problems. Nothing ever seemed to go away for long until I reduced the intensity of my exercise. For example instead of running 2-3 x 8-10km per week at a decent pace, I’ll do 3-4 x 4-6km at a reasonable pace and/or an 8km or so run at a slower pace. Rides are similar. I’ve actually started running with the wife a lot, something we’ve never really done as I always wanted to go faster. Now we find a nice pace that pushes her a little and slows me down.

I’ve also done a lot of crazy and exciting things in my younger days, but I don’t miss those at all and don’t feel the need to find that buzz. That was a younger, braver, stronger, (etc etc) version of me which I am very proud of but could not imagine doing those things again now. I know it’s a bit of a jokey cliche, but I tend to live my more exciting life through my kids now - I’ll take a lot of joy in seeing them accomplish something small. For example my youngest (11) has just discovered some jumps down the woods and now spends all his spare time there with his mates learning to jump. I don’t go and watch, as that would be far too embarrassing, but I love hearing all the no-doubt exaggerated tales of massive air and heroic crashes.

I said all of the really to say two things:
1. You’re getting old, the sooner you accept that and work with it the sooner you’ll find some peace and happiness.
2. Agree with TJ, you might want to consider talking to a professional to get to the underlying issue.

I never did much structured training but I read fast after fifty by Joe Friel in my early fifties and it really transformed what I do and how I do it. If nothing else, its a really informative read for people who want to keep doing what they enjoy, good luck

I know that I’ll now never manage that sextuple metric ton

Suspect the average age of audaxers is somewhere north of 50...

Joe Friel is worth a look: https://www.trainingpeaks.com/blog/fast-after-50-high-intensity-interval-training-and-the-aging-athlete/

There's also massive health benefits in slowing down your aging via exercise: https://www.theguardian.com/lifeandstyle/2017/mar/11/can-high-intensity-interval-training-delay-the-ageing-process

Reading some of the comments here a few may also want to check out TRT. I'm 51 & for the last few yrs my mojo had well & truly left the building to the extent I was thinking of selling my bikes. My girlfriend started HRT & bluntly I was jealous & worried about getting left behind! A bit of digging & unsurprisingly (to me) I had low T & diagnosed with hypogonadism. It's not unusual for men over 40 to have lowered or even low T but you don't have to live with it if you don't want to. So the question I asked myself was do I want to feel old or do you want a bit more spring back in your step? I've been on it for 6 mths now & initially it was a bit "is something changing or not?" But now it's light & day & I wouldn't go back unless health reasons said otherwise. My energy is better, I've more confidence, I am for once actually making gains in my training (not huge but any positives are a win for me), my girlfriend is happier. Yes a 100k gravel ride is still pretty exhausting & I will need a day or 2 off after & you can't turn back the clock but you can sure as hell slow it down a bit..

Now I know there's some talk about TRT causing Prostrate cancer. That's been debunked: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424887/

You do need to have regular blood tests but that's it.

If anyone is curious take this test & see what you score. It's not definitive but it is useful: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2834355/

50 is a spring chicken to some of us on here.
I can't add much to what others have said, but, I think the 'pacing' yourself advice is good.

On one of the hot days a few weeks ago, I did absolutely nothing. The next day I felt great, the best in years. 50 isn't old and you've got many, many more years of sport to come. Maybe stop being so competitive with yourself, stop drinking, get to bed earlier and take more days off.

Keep pushing it. Rage against the dying of the light as others have said.

But trying to compare yourself against a younger you is just daft.

Leaving aside the mental stuff, I'd third or whatever, Joe Friel's book, Fast After 50 It's a good primer on what ageing does for you physiologically and ways of minimising the impact. If you don't use and train your top end, you lose it. If you don't do resistance training, you lose muscle mass and strength Your recovery won't be as rapid as it was. And you need to modify your diet a little. BUT if you know that and train for it, you can keep a load of that stuff for years to come.

There are plenty of people out there still doing impressive things in their 50s, 60s and beyond. And plenty of people who've given up and plod around slowly. Look to the people who are still out there killing it, Nick Craig is still competitive at elite level xc and is now 53. Steve Peters, the guy who wrote The Chimp Paradox is - googles - 69 and an age group international sprinter who ran a 25-second 200m at the age of 66.

57 and finally did the SDW in a day in July now trying to get out most mornings for a cross country run, up to 11 miles for the longest ones now. Did get to 20 miles in the first lockdown but then started working on the bins and 15  20k + a day of walking and lifting glass boxes saw me just back to one short run a day. Number one tip for getting older, ditch all the Strava and measuring crap and realise it's the doing it that's fun not turning into something to share or analyse. I only really record something if it's a new route and I'm curious as to how far it might be. Who cares how long it takes in comparison to how much fun it is. You really don't have to make what you do for fun like your job 🙂

ditch all the Strava and measuring crap and realise it’s the doing it that’s fun

This is a great point. I do still measure everything but only because I like to keep track of effort etc, partly to ensure I’m not over doing it.

Totally agree about doing things for the enjoyment, this is key for me these days.

I've been racing bikes since my mid 20s. I am now 53 and what I lack in top end I make up for in being able to push hard for much longer than when I was younger. The classic analogy is my engine is more diesel than petrol. I do more miles now than I did 10 years ago, too (half od my kids are of adult age now so have more time for non family stuff).

I'm older than you, and still battling on. Sopmetimes I'm still improving but I tihnk for that you need to
1. You're not young and new rules apply
2. Get your sleep under control else everything else you do is pissing in the wind. Poor sleep = poor health = poor fitness
3. You might need to think how you're training a bit more. Going out and random thrashing isn't very effective

I kind of assume that nothing good happens quickly anymore, but I'd likely make an exception for the benefits of good sleep, and mental health

We've spoken before about this, but here are the things you are leaving on the table:

Managing your medical condition optimally
Getting a solid 8 a night
Sleep hygeine and routine (read why we sleep)
Macro periodization
Micro periodization
Progressive overload
Formalised rest
SMART (T especially) goals
Healthy habits to get to the goals
(Ps get a coach for the last 6)
Performance minded approach to diet feat. Sufficient water, protein and quality micros
Putting some grease in your goodamn rear hub (part of the reason I always disappear on descents ;-)).
Recovery activities
Yoga
Strength training (you're over 50, this is more important than it was before)
Blood tests to establish a baseline
Recovery tracking
Aero
Waxing your chain
Putting less pressure in your tyres
Not carrying a 35l backpack on every 3hr ride
Trying new sports and diversifying

You aren't giving yourself a chance to be faster and to achieve things that have value for you. Until you've addressed all of the above, you are whining (and being unkind to yourself). Age and treachery will overcome youth and skill.

Get some help for your head. If your leg was broken you would go to the leg doctor so if your head is broken go to the head doctor.

I have done so and it helps

This +1.

Also i think you need to change your focus - i'm 50 in a few weeks and although i was never any good at cycling i think slower/longer rides are going to be the way to go.
I did the RideLondon100 this year and was overtaken/beaten by many people who looked a lot older than me.

I'm 63. I'm still getting PRs on both road and MTB routes (although TBH I wasn't ever that quick to start with). I met a guy in the cafe recently who was in his mid-80s and was two thirds of the way round a 100mile ride. What you actually do might be different, and maybe you can't target being 'the fastest' any more, but you can still challenge yourself and if you want to be competitive you can still see how you rank against your age group. Since I turned 50 I've been saying to my riding buddies, who tend to be a bit younger than me, that this will be the year that age wins over training and I will get slower - it still hasn't happened, partly because I've got more time to train these days. My ambition now is to become one of those wiry old cyclists who can knock off a 200k Audax and then ride 150k home again without even thinking about it.

Rage rage against the dying of the light.

I like the fact that TJ posted on either side of that quote on his epic journey, and when he passed through this area I took him to the pub where the author of those words drank. (Among many other pubs!)

I regularly have to recalibrate my expectations of what I can do, driven by I'll health rather than age (although I am older than you). The 'sort your head out' approach is certainly the best for me. I was never better than a mediocre rider but I rode a lot and did a lot of big epic rides. That's all beyond me now and my riding is e-bike assisted and generally involves taking a book and a flask of tea to somewhere with a nice view to take in. I also started new things, weight training and climbing are new to me and all done around my physical limitations (and less looking back at the old me). But enjoying them is about recalibration of expectations and realising I can still enjoy stuff, just not pushing myself at the same level as I could before.

51 here and still managing meaningful activity. It's probably been mentioned that a lot of older gentlemen fail to do any resistance training. I'm lucky as I'm in the military and our on site gym does has circuit training at lunchtime. My amateur assessment is that this sort of HIT produces benefits way beyond the time invested but is avoided by a lot of people because it's frankly often bloody hard. Why not see of a local gym offers something similar.
I've also adopted a little and often approach to cycling and I feel a lot better for it (happier and faster).

Approaching 57 here. I do miss competition - and training - however you can still get this as many have said over shorter distances - I did a PB at Park run on Saturday - however I am well behind Older Vets who smash out 20-21 minute hilly park runs. Me - I just enjoy the competitive run. Aiming for some longer off road runs in the lakes next year and the great north Swim (both low impact). Good points about resistance training - need to think about that.

Oh, fwiw, you don't strictly seem to be taking about 'exercise addiction', more a need to experience new and exciting stuff and feel you've achieved something, which is somewhat different, I think, though I guess there are obvious parallels in the space they fill in you.

I suspect that I'm loosely exercise / activity dependent, so when I couldn't really do anything for 18 months thanks to long covid, I had to find other ways of staying approximately sane. Turns out that mediation and mindfulness generally works pretty well to help you reframe things and be more accepting of life generally.

Also, you do seem to have a slightly grandiose penchant for the epic, which I get because a part of me used to lean that way too, but just because something's not hugely difficult or technically hard doesn't mean that it has no value. I've come to appreciate my local trails just as much as further flung stuff, maybe more. I like the way lines and textures change along with the seasons and the weather, even the sound you tyres make on different surfaces. Anyway... be there more would be my advice 🙂

I'm 54, and only really got into outdoor stuff in my mid-late 30s. Dabbled in a few things and for the last 10 years, riding has been my #1 choice of activity. Having had 2 marriages and 2 families, I never really had years of solo adventures or pushing the limits of fitness and/or adrenaline stuff.

So, most of my cycling has been on an upward curve, in terms of skill, fitness, places to ride, explore and appreciate. And in lots of ways, it still is.

I don't have your longer history, or variety of stuff you've been into. But I do, absolutely, 'need' and crave exercise. I need to do 'something' most days, or I just end up restless and a little bit grumpy, sometimes resentful.

Most of my motivation, though, is about head space, me-time, being in the outdoors (mostly) whatever the weather. I'm no longer that motivated by being fitter or faster than I was, say, 5 years ago (albeit I don't want to decline/age too quickly, so I do take some care over lifestyle, diet etc). I do set some goals or challenges that push me out of my comfort zone (a road 400km in a day, and my first Enduro this year) ... and things like a recent weekend riding in the Lakes always challenge me from both a fitness and technical/skills point of view, but I also get great satisfaction with a 2 hour SS local XC blast, a 1 hour gravel bimble, or an overnight bike-packer either solo or with a mate. So, from that point of view, I'm fairly 'easy-to-please'.

I have started to think about ageing and what exercise may look like for the next 10/20/30 years. Partly, reading this thread has prompted me to consider taking training and nutrition a bit more seriously; I'll likely buy the 'faster at 50' book, not to try and make me better/fitter than 10 years ago, but to try and make the next, hopefully, 30 years of exercise as close to a plateau as possible rather than just a decline.

But I also think it's partly (mainly) about mindset. Its about appreciating and valuing what you can do and what you are capable of, rather than constantly putting yourself under pressure to be better (be fitter / have 'better' adventures/experiences) than your younger self. It's about finding peace and satisfaction in the here and now, giving more credence to being in the moment rather than fearing the moment doesn't live up to all your previous moments.

So, yeah. Some of the advice on here will help resist/slow the decline associated with age, and help you perform 'respectably' compared to your younger self. Some it will be adapting, playing to your strengths as an older athlete ... and the stuff about rest/sleep/nutrition will help with that, as well as choosing goals and challenges more thoughtfully. But mostly, I reckon for you to continue to enjoy exercise for the next 30 years, it's all about what you do with your head, your attitude and approach to it, and finding a way of being at peace with whatever stage you are at in your life.

Answer 1: if you're getting a lot slower/weaker at 50, see a doctor, that's not normal. I set my marathon PB aged 50. Past that, sure, you'll probably go gently downhill. but it shouldn't be a nosedive. Which brings me to answer 2: if you think getting older sucks, consider the alternative. My sister only made it to 52 and her last few years weren't great (cancer).

I'm 55 and got a dog. Weekend trail runs are at her pace - squirrel! - and focusing on the pleasure of trotting along somewhere nice. My brother is a very competitive runner (Vets international level) but doesn't seem to enjoy his running more than me.

E7 at 72:

We’ve spoken before about this, but here are the things you are leaving on the table:

Managing your medical condition optimally
Getting a solid 8 a night
Sleep hygeine and routine (read why we sleep)
Macro periodization
Micro periodization
Progressive overload
Formalised rest
SMART (T especially) goals
Healthy habits to get to the goals
(Ps get a coach for the last 6)
Performance minded approach to diet feat. Sufficient water, protein and quality micros
Putting some grease in your goodamn rear hub (part of the reason I always disappear on descents ;-)).
Recovery activities
Yoga
Strength training (you’re over 50, this is more important than it was before)
Blood tests to establish a baseline
Recovery tracking
Aero
Waxing your chain
Putting less pressure in your tyres
Not carrying a 35l backpack on every 3hr ride
Trying new sports and diversifying

I'm exhausted just thinking about that lot! How do you find time to ride?

I'm a bit intimidated by your intensity.

@BadlyWiredDog

I need you to be my coach 🙂

@cb200

I don't have kids yet!

The point I was making was less 'your life is valueless unless you adhere to this cult of wellness', but more 'unless you give yourself a fair and objective chance at things, there is a good chance the only thing that is actually deteriorating is your sense of self worth'. It could be when you did all these things you were proud of you were getting 8hrs sleep a night, but now are getting 5 but you're blaming age. No, get more sleep!

Right, sorry. So many good points to respond to that I wanted a keyboard. But I don't got one so phone it is...OK

1) to be clear, when I say 'good at...' I don't really mean good, I mean OK. Let's be honest, I'm just a middle aged IT Man... you get the drift

2) I've got a wee cold/ manflu this week. Clearly I had it at the weekend too, which exasperated my low (PS, don't you love that malapropism? Someone I worked with used it all the time without even realising)

3) lack of sleep/ tiredness is indeed the main issue here. I'm actually fairly at ease with getting old. It's the terminal lack of sleep that I currently have which is killing me. When I was 40 I could quite happily have a shit night sleep and then do the Fred. Nowadays I can't.

I’ve had a few moments where I’ve had a massive drop off in fitness, and every time I’ve thought ‘this is it, I’m old and done for’, and every time so far the real reason has been lack of sleep. Get that sorted first and see how things pan out

God I wish I could 🙁

4) speed versus distance... not sure where I gave the wrong impression, but to be clear I have no interest in speed or power at all. I have two aims when cycling without my kids: 1) to clean as much as I can and 2)to go as far as I can.
I have never been fast or powerful on a bike I think I have only ever done 20mph on a bike once properly solo ( ie 20 miles in an hour). When me and conti did Cut Gate last weekend he sets off to get a PB and I settle down into a slow plod to see if I can do the ascent in 1 go ( I can't, yet).
So yes totally on board with the distance thing, almost all my cycle goals are distance related.

Poor sleep = poor health = poor fitness

Word! 😛

You might need to think how you’re training a bit more. Going out and random thrashing isn’t very effective

Yep, I've only just realised this really. I plan to be more structured in future.

Oh, fwiw, you don’t strictly seem to be taking about ‘exercise addiction’, more a need to experience new and exciting stuff and feel you’ve achieved something, 

Agreed. Didn't want to talk about adrenaline junkie or any of that cringe stuff, and I thought that I had successfully replaced the extreme ( ish) with the exercise, but clearly not.

Also, you do seem to have a slightly grandiose penchant for the epic, which I get because a part of me used to lean that way too, but just because something’s not hugely difficult or technically hard doesn’t mean that it has no value. I’ve come to appreciate my local trails just as much as further flung stuff, maybe more.

I have a real problem going out for a short ride. I think whether it'll involve a decent distance 60km or 1,500m minimum or some especially interesting/ techie sections.... if it doesn't then I just CBA. I have this stupid idea that if a ride isn't utterly amazeballs then there's no point. And if i do plan something then I just don't sleep the night before and am a mess.
Like in July, when it first got really hot I drove out to Hayfield on Saturday and parked. I sat in the car fir 15 minutes trying to work out in my mind how to get a " good" ride in. I was knackered and demotivated, and ended up driving back home. The next day I realised that there was no point in repeating the process so I would start the ride from home. 4 hours later on Roych Clough I finally hit the wall and then limped home in the heat completely exhausted. No idea why I did it.

And tbh no idea why I'm telling you this. I'm just rambling.

PS. Big thanks to whassname for the PM. I need to look at that.

Leaving aside the fitness side of it, would it not be worth your while investing some time with a counsellor? Given you've referenced low self-esteem quite a bit, that's a hard 'demon' to battle with feats of athleticism as you get older. If you can shake off that burden, then you can get on with enjoying your life through your fifties.
For what it's worth, I've never reached the level of fitness that you seem to have, but during my fifties, I shifted focus in my career, notched up several outdoor qualifications, including my Winter ML, and gained a great sense of achievement and satisfaction along the way. I've just turned 60 this year, and in a similar fashion to Scotroutes, I've started spending a bit of time working on my photography skills as a way of adding a bit of value and interest to my time outside, although I'm not entirely convinced lugging a rucksack full of camera equipment to the top of a hill for sunrise counts as a particularly easy option.

Whatever route you take, I hope you get that self-esteem monkey off your back, and find the space to enjoy life a bit.

Cheers for an interesting thread!
I'm in a very similar position (in terms of historical adventures and current feelings on (lack of) fitness) but probably slightly less worried about it.
Not sure about the structured training thing, I think it would remove the enjoyment for me. I ride (canoe, scramble, climb etc) to have fun and to burn calories to allow me to eat more! However need to balance this with the desire to be fit enough to enjoy big adventures without ending up exhausted.
I also need to learn to temper my own expectations of my body as I can't just go do some of the things I used to.
The Strava debate is another interesting one. When out solo I tend to push myself and I make myself aware that Strava is watching which makes me work harder. Maybe I should try going out without it to see if I enjoy it more just going at mellow pace and appreciating my surroundings.
Definitely want to keep having adventures as I think I would really struggle mentally without them. I just need to figure out what my body can still do and how to keep enjoying the great outdoors without breaking myself.

almost all my cycle goals are distance related.

All my cycling goals are "having fun" related. I have a rough goal in mind when I mountain bike in terms of what a"ride" is. It's about 30km and about 1000m of ascent. But other than that I ride to put a smile on my face. On the weekend I did just shy of both of those, but - and this is the crucial bit. I had a heap of fun, I cleared a couple of sections that I've puzzled over, and a change in diet has meant some more leg power which has made me happy.

It sounds very much like you use sport (if you don't mind it being said) as a crutch. I think you probably are coming round to the fact that it's not that aspect (the sport) that needs your attention. I hope you get it sorted.

The Strava debate is another interesting one. When out solo I tend to push myself and I make myself aware that Strava is watching which makes me work harder.

I removed Strava this year, only installing it last week to time myself on a race-course, but removed again... It's helped massively... Sometimes i go hard, sometimes i go easy... but it does remove the 'need' to go hard that Strava brings often.

Oh yes, getting shot of Strava was - for me at least, a weight off my shoulders that I didn't realise was there. I was starting to look at some segments in a way that wasn't helpful for what I want to do. Removing the time element from my riding has helped massively

Have you seen the Dr about your lack of sleep for the skin condition? By which I mean have you tried some sort of sleeping tablets that will be strong enough to actually put you to sleep? I'm with you on the lack of sleep is crippling but which a lot of people dont appreciate. My IBD means I suffer with exhaustion/fatigue and it's vital I get the 8 hours even with my ten years less than you. I'm also with you on the fact we use exercise as a crux to cope with low self esteem, if I found myself unable to ride for whatever reason I wouldn't cope at all and I know I get obsessive over stuff. Even with my ten years less I'm trying to come to terms with riding less gnar stuff after the wrist break just because I feel like with my back issue I'm on the cusp of injuring myself and not being able to ride vs being able to ride. I TOTALLY agree with the weight you carry on your back for every ride comment though but I know why you do but I'm not sure it helps as is putting your body under more than necessary load.

Not sure I can advise on how to cope but you can always send me a message if you're struggling and just need a sounding board.

would it not be worth your while investing some time with a counsellor?

Yep, did this. The second one did produce some useful stuff, but not to the degree that I need. Not sure where to take it...

I think I would really struggle mentally without them. I just need to figure out what my body can still do and how to keep enjoying the great outdoors without breaking myself.

Agreed

All my cycling goals are “having fun” related.

Very positive. Mine rarely are/were. Even some of the excellent fun rides I've had ( eg 4 passes with GolfChick) had an element of challenge/ potential suffering which appealed to me as much.
I can just imagine GC sat at her desk going " so that's why you dragged me up that screeslope hike a bike from hell on Fairfield you twisted ****"
😝

I have a rough goal in mind when I mountain bike in terms of what a”ride” is. It’s about 30km and about 1000m of ascent. But other than that I ride to put a smile on my face. On the weekend I did just shy of both of those, but – and this is the crucial bit. I had a heap of fun

Yep, and I've been trying to do that much more. I was discussing with continuity last month how much fun our recent rides were because we binned the torturefest aspirations at the start and just rode around having fun. And I made no effort whatsoever to try to keep up with him on the hills, which was sooooo much more relaxing.

I TOTALLY agree with the weight you carry on your back for every ride comment ... body under more than necessary load.

TBF I'm getting much better at this. You and Conti are right that I did have the kitchen sink with me on our first few rides, as you say for a specific reason. I do still carry a lot on some solo rides, probably to try to offset the additional risk that I am placing myself under by being there, alone. Like this one, on the Carneddau
https://flic.kr/p/2n83pWN

But nowadays if I'm cycling with someone I know then the rucksack is largely empty.

I have a real problem going out for a short ride. I think whether it’ll involve a decent distance 60km or 1,500m minimum or some especially interesting/ techie sections…. if it doesn’t then I just CBA. I have this stupid idea that if a ride isn’t utterly amazeballs then there’s no point. And if i do plan something then I just don’t sleep the night before and am a mess.

At the risk of stating the obvious, it doesn't seem to be making you very happy and maybe you need to ask yourself some questions about what you're trying to prove and to who. I don't mean that negatively, just that you seem to be so invested in 'challenges' that it's actually stopping them being enjoyable, though I guess it's a question of whether it's apprehension or excitement that's hitting your sleep.

Maybe you could reframe what you're doing in a way that makes it less of a black and white, binary, succeed or fail proposition?

That's easy to say, of course, but less maybe straightforward to do, depends what's at the root of it I guess, which is where counselling of some sort might help. Sometimes this stuff's really obvious, I went through a phase of being stupidly and needlessly competitive on a bike and in the end it came down to me just realising that I didn't have to prove I was fast to anyone - unless I was racing of course, when I was mostly proving that I wasn't particularly fast at all.

Come for a ride and a chat some time. We can look at lichen and appreciate the joys of mindful cycling 😉

I have a real problem going out for a short ride. I think whether it’ll involve a decent distance 60km or 1,500m minimum or some especially interesting/ techie sections…. if it doesn’t then I just CBA. I have this stupid idea that if a ride isn’t utterly amazeballs then there’s no point. And if i do plan something then I just don’t sleep the night before and am a mess.

I'm almost the exact opposite. most rides are an hour, maybe 90 mins, sometimes less. Its rare I ride for more than two hours. I often don't decide where I'm going until I'm rolling down the road from my house.

go average, go often

Sounds like you need to try and redescover the joys of just pissing about on a bike.

It's all a bit pointless anyway so you may as well just go and have fun.

I'll often go out for an hour and just mess about on one or two trails.
No structure, totally pointless but good fun.

I used to race Moto Enduro at Euro and World levels and now have much more fun just pissing about on a pushbike because I don't have to train or plan anything.
Just jump on the bike and head out for a quick rip or longer if the mood takes me.
It shouldn't be causing you stress just planning a ride.

The last time I didn't get on a bike all day was 1st Nov '21, but a lot of days have been approx 45-60mins. I've still got a number of local-ish hills I want to climb for the first time this year before mid November, I did one of them on Monday, but I'm so out of practice of 40+ mile / 3+ hour rides this year that I'm filled with doubt about even attempting them. I used to do a 100Km+ ride most months, I've done three since '21.

I found switching to XC & away from endurance (racing) helpful. It means my sessions on the whole are shorter & more intense. Yes, I still need to do some 3-4hr z2 rides but I just tend to hit the local towpath & zone out. But my MTB rides are more around creating a race like vibe i.e. a 90min hard blat. Seems to be working well..

I have a real problem going out for a short ride. I think whether it’ll involve a decent distance 60km or 1,500m minimum or some especially interesting/ techie sections…. if it doesn’t then I just CBA

I recognise some of this in myself. When Covid "lockdown" was in place though I was happy to get out for a ride of any length/duration, and then the 100 day challenge thing have been quite good at getting me out for shorter rides too - often when the weather hasn't really been that great but I needed to get in my 30 minutes. In both cases I took to exploring little bits of trail I'd otherwise have bypassed when I was in a rush to get that longer ride done. I found new stuff and some of that is now incorporated in my longer rides. Just another thing to think about/divert your attention maybe?

59 (nearly 60) and had to stop all the "fun" riding epic mtb, audxing, long solo bike packing due to heart condition now that's fixed it's all down to real fun and putting a smile back. I still can't climb for toffee and the longest ride currently is 50km (on an e-bike) but it's a start.

I keep thinking of Eddy Merckx's quote .... "Ride as much or as little, or as long or as short as you feel. But ride."
Gets me past all the meds I have to take and the total lack of any form of legs that I don't have anymore but I get out and I hear the birds and smile ... 🙂

Yes, I’m a complete mess. Have quite a lot of self loathing and a history of using exercide/ ticks/ challenges as a crutch for my low self esteem.

So back in the 80's sometime I met Mr. Fisher of Fisher-Price toys... he had an old lurcher he had to lift over stiles and we walked together from somewhere outside Thirlmere to Old Dungeon Gill, possibly Honister it's a long time ago.

He was in his 70-80's ?? (looked like pics of God in kids bibles) but he'd obviously been much fitter yet he was out enjoying life still and walking a distance 90% of the population wouldn't do.

That's when I decided to be like him when I was older...

I’m just not able to cycle at anything the level I used to, or for the length of time, or as often.

and I'm sure Mr Fisher wasn't either ... (translate to climb, run, walk) yet I tell myself "be like Mr Fisher"

and ....

Scotroutes

These are not all the same thing. You just need to weigh up intensity vs duration and decide which is more important to you.

or mix and match .... it's the old pick and 2...

I can't not exercise or both my body and mind fall apart quite quickly... (auto immune issues get worse)
I can't do full on every day so I do a bit most days and a bit of higher intensity stuff or do 2 group rides in a day hopefully once a week.

I’m not as bad now but I recall going to Gisburn and doing a lap in semi winter, it was shit, so I did another one, and another one, and I think a fourth. Which was just as shit as the third one, just slower.

Sounds like you were riding alone and not for fun?

Why not start to try and reframe fitness as a means to and end or better still something that just happens as a consequence of going out and having fun?

I'm the oldest of my current riding buddies (with the exception of one who's out with his back), most are in their 40's and I'm first up and down (or thereabouts). Sometimes I'll do 2 group rides in a day... or Wednesday a young riding buddy had a shit couple of days at work so I loaned them the eBike and totally hammered it round and got a proper workout and enjoyed it at the same time. Couldn't even tell you how far or climbing as I'm not interested enough to ask her... (she was recording but I'm not really fussed I got a good workout and a nice ride with a friend)

So, quick look at strava suggests I've done the equivalent of one decent day ride in the last 7 weeks.
The sun is shining, a mate has asked if I'm riding today...

..and I've just gone back to bed to sleep, at 14:38 in the afternoon.

After two pretty good nights' sleep.

**** me.

Laying in bed on a glorious Saturday afternoon, ...5 weeks ago something went on my back deadlifting and I've been suffering with back pain and leg numbness. I can hardly put on my socks, and I'm extremely concerned after 5 physio appointment Ive not been able to sort it.

Im seeing a chiropractor on Wednesday and somewhat concerned as to what he might say...:(

If you're looking for some focus it's the Calderdale mtb marathon tomorrow @thegeneralist, entries close at 8pm - £20.

I've not ridden there much so have entered, should be a good ride. 27mile 4 thou feet.

So frustrating to still be completely bogged down with Covid a week on and not be able to take part in the Zwift Insider Tiny Races today. Not to mention it looks glorious outdoors, but I'm absolutely knackered and bunged up.

I did the Tiny today but due to having ridden a fair bit at Rogate yesterday I only did race 2&4. Once upon a time I'd have done all 4.

How do you cope with not being as good as what you were?

Because: realism, and the aging process. It’s going to happen whether you like it or not, I’m afraid.

Most honest answer so far, although maybe not the most palatable!