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Thanks for this...my husband and I experienced a really disappointing century last weekend as we hadn't rested enough! Sometimes we believe we are still 28 and running/riding back to back hard workouts of long ago. Hard to twist our minds around being some of the oldest out on the course....!


Great boiled down opinion on aging and acid-base balance. Two topics I love to discuss/debate with my friend John.

@Joe You mention to consume "sugar" during exercise.
How do you feel about complex vs short chain during exercise?

There's convincing research showing pure complex carbs to be preferable for all exercise bouts, but I've seen great success with short chain on the sub 90 minute type events... Ideas?

Neeraj Engineer

Hi Joe,
One of the best changes that I made in my recovery ritual was to continue to ingest carbohydrate after long or intense workouts/races. I had read somewhere, that you need approx 0.7grams of carbs per pound of body weight within the first half hour and about the same for every hour after that for up to 4 hours (depending on how depleting the workout was). Even though I don't follow that formula strictly, I do ingest some carbs right after and avoid protein and fats until later. Is that a bit excessive? Do you have a formula?

Mary Weaver


What a great article! So few people devote sufficient attention to recovery. I'm reminded of what strength coach Bill Starr taught--that workout, nutrition, and recovery made up the three sides of an equilateral triangle and thus an increase in workout intensity or volume requires adjustments in nutrition and rest.

I'm glad I discovered your site. Just signed up for your RSS feed so I can keep up.

Mary Weaver, CSCS


Mike J.

Another great post, Joe. At the age of 46 I consider myself an "aging" athlete so this really hits home for me. I have increased the amount of intensity in my workouts as a result of this info. Thanks!


Joe - care to mention the name of the mag that did the interview so we can track down the rest?



Joe Friel

Matt--Performance Conditioning for Cycling

Kevin Morgan

Hi Joe,
Thanks for your insightful posts (and books!), which I feed to my blog (your the only one so far!). The trick is to think young but wise (oxymoron?)
Much appreciated.
-k @FitOldDog

Mick Mathews

So, if older athletes have a harder time coming back from detraining, what should they do in the "off season"?
Mick Mathews

Joe Friel

Mick - Stay more active. The older you get the harder it becomes.


Hi Joe,
I am 44 years old, and i am an amateur rider. I have a natural muscular body type. I have noticed in the last few years that if I do L2 heart rate endurance rides, after a few days my leg muscles will get sored like i lifted weight but not necessarly fatigued. However, later in the season when i do high intensity intervals, my legs will feel fatigued next day but not necessarly sored. what could be happening? very curious

Joe Friel

Fulton--I don't know either.

BodyBuilding Misc

Great Post Joe! Lots of great information and inspiration, both of which we all need! you all do such a great job at such Concepts… can’t tell you how much I appreciate all you do


Thanks for the post....

I'm getting up there and I hate that I dont recover as quickly as I used to. What happened? :)

Thanks again for your insight.

Barbara Angele

I study classical ballet 5 times a week and at age 72 all of my younger friends tell me it is too much. When I over stretch and injure myself yet keep going to class if possible they tell me I am crazy. They do not understand that if I only went to class when I had no aches or pains I would even more. When I have pain that I feel ballet is detrimental I walk using my imagery for body alignment and dynamic lines of energy I have learned from teaching yoga. I agree the older I am the more disciplined I need to be.


As a 64 year old Triathlete and doing them for 30 years, your article is very good. As a caution, be careful of over doing it on Intensity and Duration (together). A lot of aged athletes have a greater risk of AFIB by extending their duration while at high intensity. Keep your intense sessions to 30 min. or less after the age of 55.

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