I have been competing in Masters since I turned 25 in 1974, self coached the whole time. From age 35 to 62 I was slowing down very slowly. I started slowing down more rapidly at 63, but it wasn't until age 69 that aging(and injuries)were noticeably affecting my training. I need more rest and more recovery time now. There is precious little information on training at a high level after age 70.What experience, either personally or as a coach, do you forumites have with this age group? One accomadation I am making now is to take my pulse regularly during workouts and pausing a set to let it get down to 130 before proceeding. This seems to help. Noteably, depending on the equation, my maximum heart rate should be 150-160, but I can easily get to 180 with sprints (I enjoy sprints and swimming fast, that is what I find fun.Long slow swims are intolerably boring for me.)
Again, what has worked for others over age 70?
Allen,
I am in your boat! It takes way longer to recover from a workout and that's with a nap afterwards! I'm 78. Last August I had *** cancer surgery with radiation following. I couldn't train in my lane because I couldn't keep up, couldn't do the volume of the workout, and needed time to get my fitness back. Luckily, on most days, I was able to swim by myself in a lane or at least do my own workout in the lane. What I learned was, I could eliminate a lot of the accessory yards and focus solely on technique and kicking - no clock involved. After a few weeks I added at least one effort swim to the training. That made warmup (1000 with 4 x 25 stroke drills), a main set that included something with effort that I did use the clock for, some kicking and warmdown. Most days 2000-2200 yards total. I was pleasantly surprised by my times at a mid-January meet and was eagerly looking forward to seeing what they are now, before everything got cancelled. I even did 3040 yards for the hour swim which really surprised me as I haven't done any distance training! What I'm trying to say is that for me bringing the volume down and focusing mainly on technique and not expending energy on accessory yardage, I've been able to handle my training pretty well. I do take a nap, 1-2 hours, and don't walk around perpetually tired anymore. I don't do multiple 200s or 100s without a break, like 3 x 100 followed by a 50 or 100 recovery before I might try it again - or not. I listen to my body and if it's not up to speed, I focus on something else. I had a friend who when she was 86 and breaking the records she'd set as 85, I asked her how she could do that? I've never forgotten her answer, "I'm not going to get fitter but I can always improve my technique." So there you go. For me it was accepting that things have changed and for me to stay competitive, I have to change. Unfortunately I won't be able to evaluate my short course training by the clock this year but I am sure it's working. Accepting where you are at this moment and not where you were months, years, or decades ago, is the key to creating a training plan that will move you forward.
Allen,
I am in your boat! It takes way longer to recover from a workout and that's with a nap afterwards! I'm 78. Last August I had *** cancer surgery with radiation following. I couldn't train in my lane because I couldn't keep up, couldn't do the volume of the workout, and needed time to get my fitness back. Luckily, on most days, I was able to swim by myself in a lane or at least do my own workout in the lane. What I learned was, I could eliminate a lot of the accessory yards and focus solely on technique and kicking - no clock involved. After a few weeks I added at least one effort swim to the training. That made warmup (1000 with 4 x 25 stroke drills), a main set that included something with effort that I did use the clock for, some kicking and warmdown. Most days 2000-2200 yards total. I was pleasantly surprised by my times at a mid-January meet and was eagerly looking forward to seeing what they are now, before everything got cancelled. I even did 3040 yards for the hour swim which really surprised me as I haven't done any distance training! What I'm trying to say is that for me bringing the volume down and focusing mainly on technique and not expending energy on accessory yardage, I've been able to handle my training pretty well. I do take a nap, 1-2 hours, and don't walk around perpetually tired anymore. I don't do multiple 200s or 100s without a break, like 3 x 100 followed by a 50 or 100 recovery before I might try it again - or not. I listen to my body and if it's not up to speed, I focus on something else. I had a friend who when she was 86 and breaking the records she'd set as 85, I asked her how she could do that? I've never forgotten her answer, "I'm not going to get fitter but I can always improve my technique." So there you go. For me it was accepting that things have changed and for me to stay competitive, I have to change. Unfortunately I won't be able to evaluate my short course training by the clock this year but I am sure it's working. Accepting where you are at this moment and not where you were months, years, or decades ago, is the key to creating a training plan that will move you forward.
