Before we talk about age, think about your mum for a moment. Imagine you are standing with her at the starting line of a bike race. After the starting gun sounds, your mum shoots into the first trail and you pant after her. After five minutes, the time has come: your lungs feel like they've been sandpapered. With every turn of the pedals, the lactate boils more in your muscles. Meanwhile, your mum pedals smoothly up the climb while you let go, gasp for air and shift to the smallest chainring, completely exhausted. 40 minutes later, your mum laps you too.
You're thinking now: What an abstruse idea! But this scenario turns out to be extremely real for many female bikers in the World Cup. Why? Sabine Spitz and Gunn-Rita Dahle Flesjå are two athletes competing for the trophies whose rivals could often be their children. And yet the two over-40s still pull off the most in the field of riders. They even win World Cup races.
ENDURANCE SPORT SLOWS DOWN THE AGEING PROCESS. AND IS ALSO FUN.
But how can it be that two women of advanced age are still getting the better of the younger riders? And this despite the fact that, from a purely biological point of view, the grey-haired ladies have long been on the decline. From the age of 25, the metabolism is geared towards maintaining rather than building. Testosterone levels drop, the skin wrinkles and teeth slowly turn yellow. Is it doping, the special genetics, or does it have to do with the sport itself? Because let's put it another way: is there a 40-year-old sprint world champion or world-class footballer? How can it be that endurance sports seem to fuel a kind of Methuselah gene? And not just in women? The American Chris Horner (42) won the legendary Tour of Spain this year. It was his best sporting result ever. Doctors have long known that sport slows down the ageing process. Constant exertion seems to put an end to the diseases of civilisation in particular. Endurance athletes are 40 to 50 per cent less prone to heart problems. Type 2 diabetes is much less common in endurance athletes. But that doesn't explain why people over 40 are still travelling at top level. Why 50- or 60-year-olds simply put the younger participants of a BIKE-Transalp in their pockets.
Sports scientist Clemens Hesse, himself the trainer of several senior world champions, answers these questions in a few words: "Performance only decreases slowly and linearly. However, threshold performance in particular can be increased for a long time. And this is crucial for long endurance performances."
Studies also show this: The more the cardiovascular system is required in a discipline and the less the skeletal muscles are the mainstay of performance, the higher the peak performance age tends to be. In plain language, this means that sprinting or weightlifting will no longer be practised professionally at the age of 40. Cycling, on the other hand, is. The average peak performance age for German track and field athletes over 100 metres is 24 years and rises to 30 years for marathon running. Cyclists notice an age-related decline in muscle strength during sprints and attacks. To counteract this decline in performance, strength training becomes more important with increasing age. Older athletes in particular should incorporate maximum strength training more into their training programme. Those who also work on their VO2max (maximum oxygen uptake) remain at top level for a long time. This has been shown in long-term studies on master athletes (Journal of Applied Physiology, Vol 62): High-intensity training enabled older runners to maintain their VO2max level almost constantly over ten years, where in contrast the comparison group, who trained more lightly, recorded a significant drop. Nevertheless, the drop in performance will come sooner or later. So at some point you will definitely lose your mum.
Gunn-Rita Dahle Flesjå's list of victories would fill an entire magazine if it were written down. The Norwegian is an Olympic champion and multiple world champion. The exceptional athlete has been one of the world's best since the nineties. Dahle Flesjå has reinvented herself time and time again: "I structure my training completely differently today than I used to," explains the 41-year-old, adding: "Today, the technical part is very important. I also place much more emphasis on high intensity and less on hours of basic training." Especially after the birth of her son, the professional athlete's life changed. "Suddenly it's no longer all about you. You have to cut back and prioritise." The resulting lack of time initially threw the Norwegian's training into disarray until she found the right balance. "I wanted to stay in top-class sport, even with a child. It's a good feeling that you can still have a say at international level even as a mum."
Deadly Nedly, as he is known, has been a model athlete for three decades. Overend won the first Mountain Bike World Championships in Durango in 1990 and, at the age of 44, was still beating the entire world elite in cross triathlon. Even at 50, he finished 18th in a Bike World Cup race - a feat achieved by very few German cross-country professionals. In short: the 59-year-old has won and continues to win races - even against younger competitors. Overend himself can hardly put into words how this works: "I'm just into training and I like to ride intervals. That seems to be my advantage. I also have a good feel for my body and know when to stop." However, the fact that time has left its mark on the bike icon is evident in his jersey pocket. "I have my reading glasses with me. I can still change a tube blind. But if I have to work on the brakes, it's really hard if I don't have my glasses on."
Can you turn back the clock even in your mid-forties? You can, at least Jack Schneebeli proves that. The Swiss pensioner only started cycling at the age of 45. "Back then, I weighed 112 kilos and was completely out of shape," explains the senior citizen, who has just returned from crossing the Alps. "I first had to lose weight and changed my diet. After a year, I had 32 kilos less on the scales." However, the Swiss is not only responsible for his success. His son Köbi started the great bike adventure, as they call it, together with him. The now 67-year-old managed to achieve top ten placings in major mountain bike marathons even as a father of several children. "We spurred each other on, and that was probably the big plus. I always had a training partner who was stronger," explains Jack Schneebeli. Today, the Swiss rider is still fighting for top placings in marathons and doesn't shy away from long distances.
OPPORTUNITIES AND LIMITS IN OLD AGE
Nobody can escape grey hair or wrinkles, but you can still train and maintain your stamina for a long time. We tell you what happens as you get older and what sporting opportunities you still have.
Less oxygen: The maximum heart rate decreases with age (around 7-10 beats per decade, although there are exceptions). The heart's stroke volume also decreases by around ten per cent and the oxygen saturation difference between arterial and venous blood also decreases slightly. The bottom line is that with increasing age, less oxygen can be transported to the muscles, which reduces performance.
Favour the long haul: If you have just passed the age of 40, you should start structured training now at the latest, otherwise the competition will outrun you. Accompanying strength training is recommended, with a focus on maintaining maximum strength. Training should also increasingly focus on developing VO2max (maximum oxygen uptake). With this training, you can score highly in time trials and long-distance races.
THE CHANGES 40+
As soon as you pass the age of 40, your hips start to put on weight and your performance decreases. We show you what changes occur in your heart, muscles and general body structure. You will also find tips on what to pay particular attention to in this decade.
Heart The first major heart check should be carried out at the age of 40. Basically, the performance of the heart muscle is still very good at this age. However, oxygen uptake is slightly reduced, but this is compensated for by the ability to increase fat metabolism. This means that a high threshold performance is still possible - ideal for long distances.
Power The strength capacity begins to decrease significantly. The recovery time is noticeably longer. Simply training hard, as you might have done in the past, and then being fit again the next day is a thing of the past. Now you have to think a lot more about how to make the most of your training time, especially with regard to maximum strength training.
Body structure Even if people over the age of 40 do not change their eating habits and exercise, they can gain around one kilo per year. The metabolism also changes with increasing age. From the age of 40 at the latest, the organism switches to maintaining body mass: The metabolism is slowed down by up to 15 per cent.
Interview with Gunn-Rita Dahle Flesjå: The perennial winner
You're still fast - how does that work?
I'm definitely training less than I used to, focussing more on intensive stimuli instead of rolling around for hours on end - that favours my regeneration. If I did what I used to do, I'd be half-dead in the corner.
What are these stimuli?
I adapt my training to the routes. In the past, riding technique wasn't quite as important as it is today. My training is strongly characterised by riding technique. I go on tour with downhillers.
Not afraid that something will happen?
No, not really. My trick when training is to focus 100 per cent. I don't let anything distract me. Even if I only ride the base for two hours, that time is dedicated to training and not mobile phone calls or thoughts about any problems.
...
THE CHANGES 50+
The Senior Masters 2 category amazes every year with their performances at the BIKE Transalp. But what do the bodies of these athletes look like and what should you pay particular attention to in this decade? Find the answers here.
Heart Long-distance races can still be finished far ahead - Ned Overend is the best example - but the maximum oxygen uptake decreases significantly with advancing age. One of the reasons for this is that the maximum heart rate continues to fall with every year of life. Here too, an annual examination by a sports physician is mandatory in order to detect possible changes to the heart.
Power Muscle loss continues to progress and should be minimised through targeted strength training. Maximum strength training is also suitable here. Important: The recovery time after intensive exercise units is significantly longer. The classic 3:1 training regime (three days training, one day break) only works to a limited extent. It is better to use 2:1 to ensure recovery.
Body structure Weight management is playing an increasingly important role. The body puts on fat more quickly, which can be controlled through a balanced diet. The targeted use of carbohydrates during and after training helps with this. The water balance can also become a challenge during training: Dehydration is favoured in old age.
Interview with Ned Overend: The bike icon
At almost 60 years old, you're still beating most people. What does your training routine look like?
Basically, I love riding and training hard. Cycling is my passion, I don't have to force myself to train and I can always push myself to the limit.
Just get going with your heart and soul - that would train even the fittest bikers into the ground.
The most important thing, and this is probably the decisive factor for professional athletes, is the ability to listen to your body. An example. Let's say I'm doing intervals on a Tuesday. I can easily judge how I should ride. The first interval always makes you feel bad because it's a shock to the body. If the second interval doesn't feel any better, I take it easy for a day and roll around for two hours. But if it feels good, then I keep doing the intervals.
...
THE CHANGES 60+
Attacking again as a pensioner? No problem, as long as you pay attention to your body's signals. As the ageing process progresses, training shifts towards maintaining strength and flexibility.
Heart The maximum heart rate continues to fall and the focus should only be on long-distance races. The annual heart check is now definitely mandatory - especially if you continue to train intensively. An exercise and resting ECG should be recorded for this purpose. You should also reduce cardio-pulmonary stress situations. In plain language: train frequently - yes. But train less hard.
Power Strength training becomes even more important with age and should be at five repetitions of maximum power weight (5RPM). This reduces age-related muscle atrophy and has a positive effect on bone density. Strength training can also compensate for a reduced and less intensive training volume on the bike. A good complement to endurance training.
Body structure General motor skills begin to suffer (you become stiffer) and should be specially trained. This also means that flexibility must be maintained with more effort. Technically difficult passages become increasingly difficult, especially if there is no specific routine. Targeted drinking and eating reduce the build-up of fat.
Interview with Jack Schneebeli: The late-comer
At 67, you're still running marathons - isn't it enough with the competitions?
It's fun, but I've already cut back a lot. Until I was 62, I was at the start almost every weekend. But I don't want to do that any more. I pick my favourite races and decide according to the weather.
How do you prepare for these races?
I have been training according to the same system for years. I train short and hard twice a week. At the weekend, I usually go on long bike tours. I increase the intensity towards the competition.
You started your cycling career overweight. Is weight management still an issue for you?
Yes, I still take great care to maintain my target weight. I always put on a kilo or two in winter. But that quickly comes off again in the spring.
...
Interview with sports scientist Clemens Hesse
What happens during the ageing process and what impact does this have on training?
With advancing age, the hormone situation shifts fundamentally. From around the age of 40, muscles tend to break down and become more difficult to maintain. The build-up of fat is initially increased, later fatty tissue tends to be broken down. The proportion of water in the muscle decreases from around the age of 40. Ossification of the rib cartilage border and a decrease in the elasticity of the heart and blood vessels reduce maximum oxygen uptake and blood pressure rises slightly. These factors can be counteracted to a limited extent with exercise. However, many other supposed signs of ageing can be compensated for by training and an adapted lifestyle.
And what does training look like at an advanced age?
First of all, you shouldn't fall into the misconception that particularly relaxed and long training sessions make sense in old age. This may be the case for beginners, cardiovascular patients or overweight people. But if you want to ride really fast in old age, you should train hard accordingly.
What does that mean exactly?
Short and hard intervals at VO2max performance and maximum strength training - i.e. few repetitions with high weight - are the main focus. In addition, attention should be paid to training or maintaining general athleticism as you get older. So, not just biking. This athleticism strengthens bone density and can prevent fractures in the event of a fall. One thing should not be forgotten: The older you get, the longer it takes to recover from injuries. I have also noticed that many athletes, not just senior citizens, lack mobility. This should be corrected first.
