Slower times with aging

RE: Slower times with aging

05RE6 — Sat, 20 Jul 2024 23:12:12 GMT

A couple of years ago, I performed a detailed analysis of how Masters swimmers should be expected to slow down with age. It was based on the record times at each age (not age group) for both men and women in all 18 standard USMS events. I don’t see a way to attach the pdf file to this chain, but please e-mail me at jerry.r.meyer.civ@us.navy.mil to request a copy. There is also an Excel spread sheet that compares your “age-handicapped” times at various ages in each event. The idea is that while it is inevitable that you will eventually slow down with age, if you can beat the handicapping curve you’re ahead of the game!

RE: Slower times with aging

Theresa C — Sun, 30 Jun 2024 14:55:58 GMT

Thank you so much for your reply. I’m 62 and am with my ex-Olympian teammates at 6 am.
and I have to remember it’s all about showing up. I’m grateful for my health but yeah, sometimes I feel slow, but it’s never my teammates that make me feel that way. But yes, it’s all about growth mindset and being grateful that I like something that’s good for me. I’m grateful that I like something that is good for me and will help me age well and with a better attitude than if I didn’t swim. Thank you for putting it all in perspective.

RE: Slower times with aging

60V5G — Wed, 26 Jun 2024 13:25:29 GMT

Just wanted to let you know that this was my second day back after being out of the water for over a decade. It was very humbling. I needed to read your post. It's not about not aging; it's about aging well. Appreciate that.

RE: Slower times with aging

NR1WE — Sat, 22 Jun 2024 15:37:32 GMT

I'm 53, and I really love this response. I think for me, it's about engaging with where I am today, rather than what I wish I still was from some hypothetical baseline in the past. It's not relevant or useful to get hung up on what I could do twenty years ago. I'm interested in what can I do now? How can I raise the bar now? How can I continue to challenge myself, get better, and meet my current goals?

I think the culture I was raised in is hung up on perfectionism in a lot of ways, and sport is no different. I struggle with that. For example, I'm the slowest one in my club's practices at 0545 in the morning. But I try to remember two things: one, it's 0545 in the morning, and at least I'm there; two, my club has a number of retired Olympians and college athletes, and neither of those cohorts are mine. So trying to BE them is goofy. I need to be me: 53, just had a total knee replacement, sedentary job on a computer with a lot of stress, and issues with my right shoulder. So how do I embrace that and set goals that help me go from where I am today to where I want to be this time next year?

I think also it's dangerous, our obsession with preventing aging. Aging is normal. All organisms age. When we ask how to prevent it, we're disrespecting our own natural processes and reality. I think a better question is, how do I age well? How do I embrace this phase of my life, that - let's face it - I'm only ever going to be in now? I'm never going to be 20 again; but by the same token, I'm never going to be 53 again. So what can I do now, that will inform how I show up at 63, 73, and 83? What can my self of today do for myself of tomorrow that's healthy and life-giving? I think "being the best" can let us fall into the trap of rigid mindset. It's better, at least for me, to stay focused on a growth mindset: what am I learning? How am I feeling today vs. last week, vs. last year? How is my knee feeling and performing? What can I do today that I couldn't do this time last year when my knee started to deteriorate? How can I keep my right knee strong and supple so that either I can avoid surgery or if replacement is inevitable, how can I help recovery so that I can live my best life now, outside, hiking and swimming?

I know this isn't a direct answer to the original poster, but the comment clearly struck a chord for me and I wanted to share my thoughts. :)

RE: Slower times with aging

Sojerz — Sat, 02 Mar 2024 22:44:24 GMT

It's not easy to reset as one gets older. For me too. Hope it goes well and you're back at it soon. One step physically and mentally at a time, i think.

RE: Slower times with aging

orca1946 — Mon, 19 Feb 2024 18:59:37 GMT

I'm almost 78 and after 3 operations in the last year am just about ready to start back in the pool with very low confidence in myself! I must just get in and see what I an do --- then go from there!

RE: Slower times with aging

02ER5 — Wed, 31 Jan 2024 01:16:48 GMT

I just count my career from 59 almost 60 to the last meet at 66 almost 67 years old. I did a best time in the 50 yard breaststroke at 49,83.. The 100 was different the best time as 1:48.4 in 2017 in 100 yard breaststroke.. I just swim one local meet and least year did a 2nd local meet. I mean a year.

RE: Slower times with aging

Z9F1V — Sun, 13 Aug 2023 18:27:26 GMT

Thanks Allen! I am doing that already in advance. I enjoy it! I also came upon an online Swimmer who is a PT and recommended that I could try freestyle with closed fists... I did, and also incorporated my own PT's advice to go wide with the arms like a surfer paddling a board. That initially didn't work for me. But combined with the closed fists, and keeping the lap count low, feathering in lots of kick laps and breast stroke, I've been able to get in some satisfying workouts before I fly to Seattle to get this shoulder seen in person at the UW Shoulder & Elbow clinic, which is the best in the West!

RE: Slower times with aging

Sojerz — Fri, 11 Aug 2023 17:50:28 GMT

Yes. I used to swim with Shafer summer mornings at Greenfields, but that was probably 30+ years ago now. Would also sometimes find Rick at the Y in the winter, but that's even longer ago. Haven't seen either in very long time. Dave's name rings a bell, but not sure from where or what.

I'm still in Woodbury, was swimming with GPAC masters until COVID stopped us in 2020. I developed a hardware infection on my femur in 2021 from a tri-training bike accident in 2014. Just now got back in at Riverwinds in WD a few weeks ago and hoping to start back at GPAC in the fall.

I started swimming on LI but my Dad got transferred when i was 15 to Hartford where i started snow skiing and kept up my swimming onto a D1 team for a couple of years. In '65 we had used leather lace-up boots and wooden skis with steel edge inserts and cable bindings. I haven't been out east or west now in maybe 10 years.

One can tell from the litany of health issues and injuries that life takes a toll: its short, precious, and I've been lucky enough.

RE: Slower times with aging

Allen Stark — Mon, 07 Aug 2023 01:20:40 GMT

As soon as the doctor okays you getting in the water, after shoulder surgery is a great time to work on your kick

RE: Slower times with aging

Z9F1V — Sun, 06 Aug 2023 19:48:05 GMT

I'm also 65 and I'd just be happy to be swimming at all, at any speed. After getting into it for the past 5 years doing open water training and an annual 2- mile event, I've got some seriously messy shoulders to contend with. I face surgery. I'd give anything just to be swimming. So time to focus on what you have not what you don't have!

RE: Slower times with aging

Windrath — Wed, 02 Aug 2023 15:31:33 GMT

Skiboy - you definitely can appreciate the impact of health issues!

RE: Slower times with aging

skiboy58 — Tue, 01 Aug 2023 07:53:08 GMT

I think we talked about skiing before on these boards. You were the guy who lived in Woodbury for a bit (I'm originally from West Deptford), if memory serves, and I think you knew Rick Brown, Shafer Henry, Dave Thompson (all swim teammates back in the day). Am I right?

RE: Slower times with aging

skiboy58 — Tue, 01 Aug 2023 07:50:38 GMT

I've got all of the above and then some: type II diabetes (that onset before I got back into swimming), hypertension. I've had asthma all my life, but it's not severe. I've not had cardiac issue per se, but I've got a high calcium score and therefore plaque...I'm on a statin and Repatha. I've got degenerative disc disease, likely brought on by aging, but also by years of engaging my other passion, which is skiing---(I also race in that sport). I definitely feel like I never recovered from the pandemic. Even after the pool opened back up, we were at first restricted to 30 minute swims, since only person at a time could be in a lane. I try to avoid layoffs, but its especially hard on vacations.

RE: Slower times with aging

R0N5V — Sun, 30 Jul 2023 14:50:54 GMT

Great response!:) I too have come back after a 35 year hiatus from swimming collegiately for a D1 school. I am almost 58 and starting to work with a PT physiotherapist to address back arthritis issues that hinder me. I think it’s important to reduce inflammation with diet and seek out treatments to get range of motion improvements. Logically, I would surmise that will affect speed but idk. Still a work in progress!!!

RE: Slower times with aging

Windrath — Fri, 28 Jul 2023 14:54:44 GMT

Skiboy,

Short answers to your questions:

1) Adding time is normal and inevitable. A combination of loss of muscle mass, reduction in VO2 max, lung capacity, etc.. And, other lurking health issues. Some defy the evitable longer than others, but eventually, it catches up to everyone.

2) You can slow the slow down by maintaining strength as much as possible (lifting weights), maintaining mobility/flexibility through stretching to reduce the impact of tightening tendons, ligaments, and onset of arthritis, and by including fast swimming in your training.

3) Avoiding injury is the best way to slow the slow down. Be smart about lifting and stretching and training. And, allow recovery time. All of these are unique to you - there is no single answer to any of this. Try to avoid extended time off without some kind of physical activity that elevates your heart rate. Time away from swimming when we're younger is much easier to come back from than 65+.

4) Accept the fact that health issues creep up. Since turning 65 (4 years ago), I have encountered cardiac issues, more persistent anemia, an essential tremor, shoulder pain from arthritis (stretch has helped this), a total knee replacement, and being a care giver have all kept me away from training. Of course, losing 12 months to the pandemic was the worst.

5) Continue to work ALOT on technique. Losses in strength (especially bicep and tricep) and flexibility (shoulders, back, and ankles) negatively affect strokes, turns, streamlining, etc..

6) As you slow down, you may think competing is a waste of time. It is NOT because being with like-minded people will motivate you. I need to take my own advice in this regard. :)

Hope this helps a little. Good Luck.

Paul

RE: Slower times with aging

Sojerz — Fri, 28 Jul 2023 02:22:07 GMT

You're asking to overcome the 2nd law of thermodynamics - Entropy, and also to overcome Newton's Law and Gravity. Basically, you can't. I believe a good diet and proper exercise will slow the decline, but your current physical condition, environment, and genetics undoubtedly have significant impacts too. I've read in a highly regarded Tri training manual that changing your diet to lower your pH can slow the process of aging after mid-life. Others have indicated this is unproven. The Mediterranean diet provides longer life, presumably because of slower aging. But I don't think it means you will be able to compete faster for longer.

RE: Slower times with aging

MA02T — Fri, 28 Jul 2023 01:23:46 GMT

this is Definitely an area that I am interested in. I have been swimming for about a year now after a 24 year lay off from the sport.

I’ll probably be looking for some books / articles . I am always utilizing my coaches advice. I also try to do a good amount of dry land / weight lifting. I’ll do anything to help myself - improve sleep, utilize massage and maximize healthy eating / nutrition. I have a bad habit of refusing to taper back my workouts before meets.

RE: Slower times with aging

ForceDJ — Thu, 27 Jul 2023 15:29:31 GMT

I’m currently 62 years old. I’ve been swimming for fitness, and competitive open-water/triathlon since I was about 20 years old. I was never really a competitive pool swimmer, but I have always done various pool workouts. Even into my late 40s, I could swim the 100m free in around 1:00. (I know that’s not fast for most of you. But again…I was never a competitive team/pool swimmer.) When I’d do a pool workout of something like 16x100m or 32x100m, I’d usually set my 100m sets target times to around 1:15 to 1:20. Back then…I thought I’d be able to do that for the rest of my life. I could swim a timed mile (1600m) in the pool in about 22:00 minutes. I actually got under 20:00 now and then. I always had an odd way to kind of determine how fast I was swimming that wasn’t really related to the clock. Bubbles. The amount of my own bubbles I’d swim into after a flip turn, and push off the wall. Like the seconds creeping in over the decades, the bubbles have mitigated. Boy how I long for those days. And now, in my early 60s, I still swim just as much. But, I’m lucky to get under 1:25 for a 100m, and 30:00 for a mile. But…I look on the bright side. I’m still churning up water. I can still go out and do a three-mile+ open water swim with relative ease. It just takes me a little longer.

Dan

RE: Slower times with aging

Allen Stark — Thu, 27 Jul 2023 04:54:54 GMT

I started a thread about this before and Jim Thornton did a Swimmer article on this. Until sometime in the 60s one can slow at a slight linear rate, but at a certain point the curve becomes quadratic. If you can come up with a way to change that, let me know. At 62 I set the WR in the 200 BR LCM at 2:50.44. At 65 I set the WR at 2:56.96. At the time I wasn’t as proud of the second one, but lots of people have beaten the first time whereas Colella has beaten the second. At 70 I set the NR of 3:06.10. That time is holding up pretty well too. I wish I could slow down slowing down.