Aging and Performance, Part 2

In my last post on aging I pointed out that the rate of decline in endurance performance appears to accelerate after age 60. What is the cause of this decline and how can you train to moderate it?

Before getting into all of this let’s review the basics of training for endurance sport because when it comes to modifying how you train in order to reduce the negative effects of aging on performance you to need to first know what your options are.

You may recall from earlier posts here that there are only three elements of fitness you can manipulate in training for your sport to improve performance – aerobic capacity (VO2 max), lactate threshold and economy. I’m not going to discuss these here as you can read about them in the links provided. If you’re not quite sure what these are I’d strongly recommend that you reread the posts as they are the focus of the research on aging and performance.

Actually, there isn’t a whole lot of research on aging related to athletic performance. The few studies and literature reviews I’ve come across that seek a cause for the declines in competitive endurance performance with advancing age point the finger of blame at aerobic capacity as the most likely reason (3,4). One implicated lactate threshold as a primary cause (1) while others found this to be of secondary importance (3,4). None suggest that economy is not an issue  .

The best studies for topics such as aging are longitudinal as opposed to cross-sectional. The latter research looks at a large group of people of various ages at a given point in time. Such research assumes that a 60-year-old athlete studied today would have performed 20 years ago the same as a 40-year-old athlete also studied today. On the other hand, a longitudinal study follows a group of subjects over several years to see what changes occur. These are the most revealing but for obvious reasons are rare.

One such longitudinal study out of the University of Zurich measured the change in VO2 max over a 15-year period in a group of 27 elite endurance runners (2). They were first tested in 1973 with a follow up in 1988. In the follow-up the athletes would have been in their late 30s to early 40s, so hardly what you might call “old.” Over the years, however, they had changed their exercise routines. Nine of them had become fitness joggers. Their rate of decline in VO2 max was 16% per decade. That’s a lot of change. Sedentary folks’ loss of aerobic capacity is generally thought to be around 10% per decade. Some research suggests that athletes who cut way back or stop training altogether tend to lose VO2 max as they age at a faster rate than their sedentary peers (3). This is probably due to the athletes’ higher starting point when the cut back began.

In the Zurich study the five most active who were still training and racing at a high level maintained or even increased their aerobic capacities. Remarkable! The 13 athletes in the middle group who trained but were less concerned with performance showed a rate of decline of 7% per decade. The changes were found to be mostly the result of changes in training mileage (fewer miles), average running pace (slower), and body composition (as body fat increases VO2 max is likely to decrease).

Another such longitudinal study comes from the human performance lab of acclaimed exercise physiologist David Costill, PhD, at Ball State University in Indiana (I started my grad work there in 1971). Talk about longitudinal! This study followed a group of 53 elite, male runners over 22 years (5). They were first tested in the late 1960s and early 1970s. All experienced a loss of VO2 max. The accompanying chart (click to enlarge) illustrates how great the changes were. Notice that those who kept on racing had the lowest rate of decline on average, but somewhat more than the Zurich study’s racers. The training mileage was higher for those who continued racing, their average pace was greater and they gained less weight than the athletes who ran only for fitness. (Side note: It’s reported that Dr. Costill, a collegiate swimmer in his youth, actually improved his swim times by his 50s .)

In summary, it appears that aerobic capacity (VO2 max) and lactate threshold are the most likely culprits when it comes to slowing down as we get older. And there is considerable evidence that VO2 max does indeed decline. However, researchers appear to be less interested in studying lactate threshold. So where does this leave you when it comes to your long-term training? In part 3 of this series I’ll get into what I think is the best way to maintain performance with advancing age.

But first I’m off to Bangkok for a few days to speak at a seminar. I’ll come back older (and perhaps wiser) with answers to this question. I hope.

References

1. Allen, W.K., D.R. Seals, B.F. Hurley, et al. 1985. Lactate threshold and distance-running performance in young and old endurance athletes. J Apply Physiol 58(4): 1281-1284.

2. Marti, B. and H. Howald. 1990. Long-term effects of physical training on aerobic capacity: Controlled study of former elite athletes. J Apply Physiol 69(4): 1451-9.

3. Tanaka, H. and D.R. Seals. 2003. Invited Review: Dynamic exercise performance in Masters athletes: Insight into the effects of primary human aging on physiological functional capacity. J Appl Physiol 95(5): 2152-62.

4. Tanaka, H. and D.R. Seals. 2008. Endurance exercise performance in masters athletes; Age-associated changes and underlying physiological mechanisms. J Physiol 586(1): 55-63.

5. Trappe, S.W., D.L. Costill, M.D. Vukovich, J. Jones and T. Melham. 1996. Aging among elite distance runners: A 22-yr longitudinal study. J Appl Physiol 80(1): 285-90.

Comments

[Bob Chappell]

I turned 66 today so I ask you to keep writing on this topic.

[Jim Wade]

Joe,

Thanks for writing this series. I will be 69 next month. My 10K time in the early 80's was just above 36 min. Today I would be hard pressed to break 46 min. I have alternated between a fitness trainer and a racer over those 25 + years. I have recently decided to return to race training - not necessarily racing. I am currently running in Z2 (which is about a 8:30 pace for me). I am interested to see what the research suggests. Will adding tempo and intervals help save some fitness at my age.

Thanks for writing on this topic.

Jim

[Steve Kent]

Hi Joe,

No question from me, but just a huge "thanks"! Very thought provoking stuff for us old guys. I've been a "use it or lose it proponent for years. Now I know why...(-;

Have a great time in Bangkok!

Steve Kent

[Bill Gleason]

Hi Joe,
Very interesting as always. I am curious about what data may be out there re: the rate of acceleration in the decline in VO2 max past, say 40, when we start to think of an athlete as "old," i.e. a "master." That is, I guess, the second derivative of the change in VO2 max over time. Is it ++ ?? (please say no.)

Also, going back a few posts re: recovery: great post, almost exactly what I both practice and preach (advise my athletes who'll listen). But what about post BT workout massage, such as trigger point, a roller and other hands on methods? It's my experience that this speeds muscle recovery by slowing or preventing "knots"...

Thanks!

Bill G.

[Joe Friel]

Hi Bill--Thanks for your comment. Beyond about age 35 the decline in VO2max appears to be rather small and linear pretty much as the marathon world record chart showed in the previous post. One study of marathoners actually found no significant difference in a large group of marathon finishers (several thousand if I recall right) in the 40+ and 30+ age groups. That's probably a good proxy for VO2max also.

Yes, I agree that massage or self-massage post-workout can be very affective.

[KK]

Hi Joe,
Is there any data about folks who never were elite athletes and who start training later in life? Can these folks achieve fitness to a level to be competitive w/ their peers who were former elite athletes?

[Joe Friel]

Hi KK--Thanks for your comment. No, I've not seen any related research on that. As for 2nd part of your comment, it would depend on what the former elite athlete has been doing recently with training and how you've been training relative to your potential. For ex, I think I could beat Eddie Merckx on a hill climb now without much difficulty. We're about the same age but he's no longer training. Back in the early 70s, however, I couldn't have even come close.

[Greg Lopez]

Hi Joe as a beginner in Triathlons (47 years old) I happened to come across your books and purchase them, and today I found your blog about aging. Interesting topic since we all age at different rate of course but always going in the decline no matter what. I have a question. Did High Altitude Training (1500 meters over sea level or more) will help to maintain a higher level of Vo2 max and slow the decline of the factor?
Again thanks for your excellent books and book companions.

[Joe Friel]

George L--I've seen no research on altitude's effect on aging. My guess is that it is not a positive effect and may in fact be detrimental due to inability to work at high intensities as at sea level. The heart, after all, is a muscle and like all muscles in order to become stronger (i.e., greater stroke volume) it needs near max efforts.

[John]

I've started cycling in my 50's for weight control but found I was pretty good at it; (I can do the club 10 M TTs in 22-23 min on my road bike). I've concentrated my training on a broad based improvement. But now that I'm hoping to step up to the "next level", I'm wondering what to do with the following observations: Riding with others, I notice they start breathing hard long before before I do, but I notice that the lactic burn in my legs is my limiting factor. I'm already quite muscular, so I doubt it's a strength limiter. I'm big, 6'1", 205 lbs (about 12% BF). Any suggestions as to what would be going on?

[Joe Friel]

John--Not sure what you're getting at with "What would be going on?" With what? Lactate acid build up? I'll assume that's it. I won't go into all of the physiology here regarding lactate (which is not a problem at all). But I don't know anything about your ride's terrain, variability index, power, your experience, fitness level this time of year, normal training, etc. It's really not possible for me to tell you what's going on with a group ride. That's even hard to do when I've coached someone for several months, let alone a complete stranger. You'll need to either do lots of reading on train to figure out what's going on or talk with some experienced people who understand exercise physiology and can probe into all of the details with you. Good luck.