Joe Friel On: Best Way To Recover From Training, Overtraining, Training As You Get Older And More

[@johngaiger]

Hi Joe I took up boxing at 60 and I’m 69 now. I do 2 intense boxing training sessions a week and a weight lifting class once a week. Every day I do 10,000 steps. VO2 max varies between 41/42.(via Apple Watch) My max heart during boxing hits about 172bpm, is this safe for short periods? My heart recovery is quite fast and I feel great after each session.

[@MartyPanos-i5b]

I just turned 60 and am trying to get back in racing shape. It’s been about 6 years. I was still riding but probably 50% of my racing days. I’m stuck. FTP just won’t increased. Im at 280W and for reference about 350W 12 years ago I had a coach, so I do have structure. What’s going on? For sure recovery is so slow

[@jimsjacob]

I was fighting the “tired every day” thing. Went to my doc and turned out I was fighting leukemia. Sure explained all those “bonked” episodes. Now I train smarter.

[@pierrex3226]

How should I name my cat? I was thinking of Wattington?

[@iham1]

Great information again Joe. As a 61 year old I have worked out most of my life. I've found just listening to your body really helps. I just have to remember to ease of on my easier days. I find it difficult to do.

[@Favero_cycling]

We tend to demand a lot from ourselves, which is good because it pushes us to get over our limits. A good balance, though, is to learn to be also patient and to know when to ease down. But, as you said, this is not always easy!

[@ArunVenkatesan]

Thanks for answering my question Joe! And thanks @Favero for organising these episodes, really useful information being put out there.

[@punishmentforall]

Thanks for highlighting sleep. 100% agree this is the primary focus.

[@NARRASSAFilmes]

what is your recommendation for the cyclist who has a herniated cervical disc?

[@Favero_cycling]

Hi Narrassa! This is a very specific question as there are many personal factors to consider. In any case, we'll forward your question to Joe, who will try to give you some useful tips applicable to this situation.

[@richardmiddleton7770]

We also become more insulin resistant as we age, you can't keep slamming down gels and having porridge and toast for breakfast into you're 40's, 50's, 60's etc! Stress also slows your digestion and you have less stomach acid to absorb the nutrients. Stress compounds and is unavoidable to most people as you age. Enter zone 2 training, and much more of it as you get older! You no longer have the reserve to combat the extra stress of high intensity riding. Zone 2 gives you most of the benefits for a fraction of the stress. By the way that's zone 2 in a 6 zone model NOT a 3 zone model. 180 minus your age in HR is a great middle ground for zone 2.

[@SteveT__001]

For over 60's when you say have a couple of easy rides between the 2 hard rides a week would you class doing a long endurance ride (say 75% FTP) as an easy ride?

[@pjpj2639]

Any recommendations for other sports for people over 60? Tennis for example…..or is there someone like you for tennis? Ty

[@NARRASSAFilmes]

Thank you!

[@daness40]

I'm currently training for a race that will roughly take 8hrs to complete. How much time a week should I be spending on the bike to be adequately prepared? Right now I'm falling at 10hrs a week.

[@Favero_cycling]

Hi Dane, this is a very specific question that definitely needs a bespoke answer. What we can suggest is having a look at it with a trainer to understand how you can maximize your time and get the most out of your training. Have a nice week ahead! Anna

[@TheBianchi76]

Advice for a 90 yr old concerning training

[@MrConradd]

Hi, Joe. I'm a 66-year old runner. I hope you don't mind my asking a running-specific question. Firstly, can I substitute a bike or swim session for an easy run (as part of my 5-easy-day and 2-hard-day weekly exercise regimen)? And, secondly, do you consider the Long Run an Easy Day (as compared with the two harder sessions)? If, for e.g., my first Hard Day is Tuesday and my second Saturday, on what day should I do the Long Run for my 10K training? Or do you consider the Long Run a Hard Day so that my two Hard Days comprise of a Tuesday interval session and a Saturday Long Run? Thank you!

[@Favero_cycling]

Hi Conrad, thank you for asking! You can address your questions directly to Joe on his Twitter account: twitter.com/intent/follow?original_referer=https%3A%2F%2Fjoefrielsblog.com%2F&ref_src=twsrc%5Etfw%7Ctwcamp%5Ebuttonembed%7Ctwterm%5Efollow%7Ctwgr%5Ejfriel&screen_name=jfriel. Have a nice day ahead! -Anna

[@MrConradd]

@@Favero_cycling Thanks, Anna!

[@MrPaddydog]

Brilliant!! Merci