How to Develop a Training Program as an Endurance Athlete Over 60

Well, I’m over 60 myself and still revel in participating in Ironman distance events and ultra runs. Plus, with over a decade of coaching experience, I’ve noticed a rising number of folks in their 60s and 70s taking on challenging endurance events. While it’s an awe-inspiring trend, there’s a dearth of information catering to our age group. So, I’m here to fill that void!

Endurance Activities – What Are We Talking About?*

When I say endurance activities, I’m looking at you, the ones tackling half Ironman and longer distances, marathons, ultra-distance running, and long-duration cycling events. If you fit into this active over 60 category, then buddy, this series is tailor-made for you!

The Training Conundrum.

1. **Balancing Act:** Current literature suggests shorter, high-intensity workouts are beneficial as we age. However, when you’re training for an event that takes 10-17 hours, short bursts won’t cut it. The challenge? Mixing the essential long-duration training with high-intensity spurts.
2. **Intensity vs Recovery:** As we age, we resonate more with long, less strenuous workouts. However, research emphasizes the benefits of high-intensity training for our age group. The catch? Our older bodies need more recovery time post these intense sessions. It’s like juggling flaming torches!
3. **Strength Matters:** With aging, our muscles are more prone to atrophy. While strength training is crucial, the traditional methods involving heavy weights might increase injury risk. Recent research suggests moderate loading with more reps to exhaustion can lead to desired muscle growth without risking injuries.
4. **Recovery:** This one is huge! Given the rigorous training components, our 60+ bodies demand extra recovery time. Crafting a plan accommodating all these facets is an art and a science.
5. **Metrics – Don’t Just Go By Feel:** We need solid metrics to monitor our physiological well-being. Think resting heart rate, heart rate variability, sleep patterns, and performance outputs. I swear by my aura ring – a handy device that tracks sleep stages and heart rate variability. 

Stay tuned, and let’s embark on this incredible journey together! ❤️

Cheers,

Judy