TRAIN FOR YOUR AGE

As we age, our maximal aerobic capacity (VO2 Max) and anaerobic threshold gradually decline, as does our muscle mass. The good news is this deterioration can be significantly slowed down by doing regular high-intensity and threshold sessions all year round. These are the key principles to address:

Loss of muscle mass with ageing is greatly reduced with regular strength

training that primarily targets the legs and glutes, such as squats, lunges, step-ups and single-leg split squats and deadlifts. Three to five sets of 10-15 repetitions are generally recommended but, like all training, the load would ideally be adjusted to suit your fitness and the time in your training cycle. There is a progressive need for

more recovery from hard sessions as you get older — this is a cornerstone of performance. A 45-year-old, for example, might get away with one day’s recovery after a hard session, while a 55-year-old might need two and a 65-year-old might need three.

Make time for regular ‘maintenance’ and ‘scaffolding’ sessions (e.g. stretching, foam rolling, strength) to help build long-term suppleness and mobility. Eat sensibly, avoiding sugar spikes that can lead to compromised insulin sensitivity and increased belly fat. Adequate protein is also important in our normal diet and recommendations for masters athletes vary between one and 1.5g per kilo of bodyweight per day, spread out as regularly as possible. Good sources include lean meats and fish, eggs, dairy, and nuts and seeds. Supplementation, in the form of a recovery drink, is recommended immediately after high-intensity sessions (usually 25g protein per portion). Get good sleep. Shut-eye is the best supplement for hard training. Train smart with a plan matched to your goal and lifestyle, and which prioritises consistency, progression and recovery.