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WARDY WISDOM 29.1.25

10 Top Tips for Athletes Over 50

1. Eat More Protein

As we age, our bodies become less efficient, making it essential for older athletes to consume more protein than recommended for younger individuals. Lean mass—both muscle and bone—declines with age, affecting longevity and overall functionality. Recent research suggests people over 65, especially women, need over 2.0 g/kg of body weight daily to slow muscle loss. Prioritize high-quality protein in your meals for optimal results.

2. Get a Physio Assessment

A full physio MOT can uncover ways to move better and reduce tightness caused by years of training and injuries. Improved range of motion and movement efficiency can significantly boost performance. This might be the best investment you make in your athletic journey.

3. Prioritize Recovery

Age may just be a number, but the need for longer recovery is real. Recovery requirements vary based on factors like sleep, nutrition, and gender. Consider adding extra rest days between hard workouts or adopting a 1:1 pattern (one hard week followed by one recovery week). Consistency is key—don’t let one heroic block of training lead to illness or injury.

4. Work Harder for Quality Sleep

Contrary to popular belief, you don’t need less sleep as you age—you still need plenty! Sleep remains your best recovery tool as an athlete, though maintaining good sleep can become trickier. Focus on your pre-sleep routine (the 2-3 hours before bed) and improve sleep hygiene by creating an environment conducive to restful nights.

5. Lift Heavy Weights Regularly

Muscle mass and power naturally decline with age due to the loss of fast-twitch fibers. Heavy lifting can help maintain and even restore these fibers, ensuring you feel stronger and more powerful during training. **If you are a beginner to this type of training get some guidance from a strength coach and start low and slow.

6. Build Muscle

In addition to lifting heavy, include hypertrophy training in your routine to build muscle and replace natural losses. Endurance athletes often fear this might hinder performance, but the benefits far outweigh any minor weight gain. Extra muscle improves posture, power development, and overall robustness.

7. Do Less Cardio

While Zone 2 cardio feels safe, especially for avoiding injuries, you've likely accumulated enough of this work over the years. Now, it’s time to restore your “top end.” Reduce the length of your cardio sessions and substitute them with an additional HIT session to maintain intensity and performance.

8. Incorporate More High-Intensity Training (HIT)

It may seem counterintuitive, but maintaining fast-twitch muscle fibers is crucial as you age. HIT workouts help sustain power output and maximal aerobic capacity (VO2 Max). While injury risk may concern you, a proper warm-up and good technique mitigate this. If you're cautious, consider focusing your efforts on lower-impact activities like swimming or cycling.

9. Focus on Technique

Getting faster requires effort, but poor technique can waste that effort. Improvement is possible at any age, so don’t let that hold you back. Whether it's swimming, cycling, or running, refining technique makes you more efficient, particularly over long distances like half and full Ironman events.

10. Use Race Craft

Though physical prowess may decline with age, your experience gives you a competitive edge. race craft can shave valuable minutes off your time. For instance, focus on efficient transitions and other strategic areas to outsmart competitors.

Aging doesn’t mean slowing down—it just means training smarter! By focusing on strength, recovery, sleep, and strategic intensity, you can continue performing at a high level well into your 50s, 60s, and beyond. This guide highlights key areas to help older athletes maintain strength, endurance, and overall health while adapting to the body's changing needs.

Small adjustments—like eating more protein, prioritizing recovery, lifting heavy, and incorporating high-intensity training—can make a huge difference. Which of these tips do you need to focus on more? Maybe there are one or two that I have overlooked. Feel free to post your thoughts on my Facebook page.

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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance. Simon

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