Athletic performance in your 40s?

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Originally Posted by bodywhomper

Thanks for sharing the recommendation. Curious how you were dovetailing your 3 days/week weight workouts with big ski days at the resort. With legs, I had a challenge balancing weight workouts focusing on legs (that coupled with knee PT) with leg blaster workouts with bigger ski days riding the lifts with rest days.

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I generally just tried to time my workout so I didn’t ski the day immediately after working out or I scaled my leg workout down. One mistake I think people make is also not lifting the day after skiing (unless you are injured or had a really big day). Don’t lift through pain but you can lift through soreness. It doesn’t need to be your biggest or hardest day but still lift.

Athletes today virtually all lift in season, sometimes they get in the weight room immediately after a game even. Some things you can do if you are planning on skiing the next day or two is to reduce your weight / volume and / or cut out or reduce the eccentric part of the movement (I.e. do your deadlift but drop the bar instead of lowering it or use two legs to squat to a box and one to stand up, lower like a rdl then raise like a SLDL). I’ve seen a lot of athletes do trap bar deadlifts, hang snatches, or even pull-ups where they drop from the top position. The eccentric part is what makes you sore (mostly).

I used to do leg workouts right after skiing or mountain biking. I would be a lot more sore on day 2, but i could ski or ride without issues

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Thanks for the responses!

From Science of Alpine Ski Racing nothing new really but a good one sheethttps://uploads.tapatalk-cdn.com/202...82e22bea39.jpg

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Originally Posted by bry

From Science of Alpine Ski Racing nothing new really but a good one sheet

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Thanks, that's great! I'm a knuckle dragger myself, but Paloff press has been money for some chronic low back issues I've had

Skiing the the carrot! If you are not kicking ass, today is the day.

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Originally Posted by zion zig zag

So did anyone ever get this done? I did mine last week and the score came back 70. I was hoping for less, my cholesterol has never been “bad” over the last twenty years but I do have a big family history for heart disease.

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Yeah, I had it done. I have bad cholesterol and the docs have been pushing me to do statins which I really don't want. So I did this and it came back 0.

On the exercise front, since covid, I quit going to the gym and have focused on being disciplined about bike riding. So, every day, I do a ride between 30 minutes and an hour with between 150 vertical feet of climbing and 250 vertical feet of climbing spread over approximately 6-10 miles. Also, I do a lot of yardwork, cleaning storm debris on our heavily wooded 5+ acres. Between sawing, hauling, stacking, mowing, weed whacking around 4 hours a week, that adds up. Gardening is another derisible activity that takes up a bunch of time.

I do slack when the rainy season starts and will likely start at the gym again where I do work weights/lifting as well as ellipticycle, stairs, core exercises like leg lifts, situps, etc.

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Originally Posted by Buster Highmen

Yeah, I had it done. I have bad cholesterol and the docs have been pushing me to do statins which I really don't want. So I did this and it came back 0.

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Same exact thing here. That was 4 years ago, doc still pushing statins, so I am getting it done again in a couple of weeks. If it comes back 0 AGAIN, I am going to tell the doc to stop pushing.

Aren't statins cheap AF? Why not just go with doc rec?

the decision is always “do the expected benefits outweigh the risks”

financial cost of the treatment can be factor that has to be considered - but just because a pill is cheap doesn’t mean you should take it without considering whether or not you truly need to be on it

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Originally Posted by klauss

Aren't statins cheap AF? Why not just go with doc rec?

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Muscle tightness, liver damage, diabetes and increased likelihood of dementia.

Read up on it. statins are of questionable virtue.

https://www.mayoclinic.org/diseases-...s/art-20046013 ..

Plus, over the course of my life, I only take recreational drugs.

This one was good: https://www.amazon.com/Clot-Thickens...-0212610?psc=1

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Originally Posted by klauss

Aren't statins cheap AF? Why not just go with doc rec?

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It's not the cost, it's the side effects. Not to mention that in my case (and for people in similar situations), on a very low carb diet, cholesterol is often high but with no negative effects. Cholesterol is not the boogeyman many make it out to be, our body needs it and uses it. High cholesterol isn't the problem, the problem is plaque in arteries, and high cholesterol is used as a proxy for treatment of that condition, regardless of whether you have that condition. Yet that is exactly what the coronary calcium scan checks. So, if the score on that test is 0, that means that there is nothing needed from the statin. And if there is nothing needed from the statin, why take a life-long drug with side effects to "cure" a condition that doesn't really exist?

There are plenty of docs who don't play the statin game, but I have not tried to find one as my primary.

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Originally Posted by klauss

Aren't statins cheap AF? Why not just go with doc rec?

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Old tech with non-trivial side effects, especially for active people. There's better stuff now that is far more targeted, namely bempedoic acid and PCSK9 inhibitors, but both are still on patent and expensive so insurance usually won't cover them as first-line treatment. Bempedoic acid goes off patent next year but the more effective PCSK9 inhibitors were only approved in 2015 so those will be a while.

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Originally Posted by Danno

Cholesterol is not the boogeyman many make it out to be, our body needs it and uses it. High cholesterol isn't the problem, the problem is plaque in arteries, and high cholesterol is used as a proxy for treatment of that condition, regardless of whether you have that condition.

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The Mendelian randomization studies that have come out in the last few years have thrown some cold water on this idea. Basically, these studies use natural genetic variability to create population-level RCTs and they show a linear relationship between lifetime LDL exposure and ASCVD risk. A zero coronary calcium score is good, but that scan only picks up calcified plaques which tend to be stable and typically don't cause MIs. A CT angiogram will pick up gooey non-calcified plaques that are more likely to rupture and cause a MI, but a lot of insurers consider them "investigational" and won't cover them.

Good timing. This just showed up in the New York Times today:
Can I Lower My Cholesterol Without Taking a Statin?

Gifted link:
https://www.nytimes.com/2024/09/04/w...smid=url-share

Since there's been on a discussion on "standards" and when to be content with strength rather than push for more, MTI has standards posted. It uses pull ups, squat, deadlift and bench press as standards.

It doesn't adjust for age, but as I get back into shape from a broken arm, it's something I'll consider to set goals for myself.

Took a look- MTI doesn't know shit about training for a 100 miler.

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Originally Posted by fool

Since there's been on a discussion on "standards" and when to be content with strength rather than push for more, MTI has standards posted. It uses pull ups, squat, deadlift and bench press as standards.

It doesn't adjust for age, but as I get back into shape from a broken arm, it's something I'll consider to set goals for myself.

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Their numbers seem high to me, but a good goal nonetheless. I’ve fallen into at least one of their categories my entire adult life and there was probably less than a one year stretch where I could bench press 1.5x my body weight, and it wasn’t during a period where I felt most fit. YMMV.

https://www.youtube.com/watch?v=1sqP3nhXw24

Since we kinda do the Super Thread thing

I'm not the expert but this pod speaks to the importance of diet and health. And health is not fitness but its all related.

I live under a pretty big rock. How are Casey Means and Mark Hymen regarded? I try to be pretty aware of those drunk on click and becoming a cult of personality. Is they any info here that is controversial?

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Originally Posted by zion zig zag

Their numbers seem high to me, but a good goal nonetheless. I’ve fallen into at least one of their categories my entire adult life and there was probably less than a one year stretch where I could bench press 1.5x my body weight, and it wasn’t during a period where I felt most fit. YMMV.

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its a hard/fast go-by, but yeah, its gonna be much easier to hit those strength numbers with a shorter stocky build, than with a lanky build. If youre 5'10" 190lbs vs 6'4" 190lbs thats gonna be a big difference. I also find it odd that for tactical and mountain athletes (folks who are always weighted down with packs or plate carriers) they have a standard for unweighted pullups- it really should be weighted pullups with ~35lbs. IME there is a big difference in how people can perform weighted vs unweighted pullups.

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Originally Posted by gaijin

Oh... and Wim... that nose looks like alcoholism.

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Apparently

https://archive.is/2024.09.28-040510...ence~v1176564/

For Caroline (65) and her children the news was bitter. For them the name Wim Hof is synonymous with years of aggression, physical violence, humiliation, manipulation and – in Caroline’s case – also sexual abuse. They know the Iceman, as Hof calls himself, as a mean drunk with an explosive character and delusions of grandeur. Someone of whom they had to be permanently wary.

Maybe we need a new updated thread called athletic performance in your 60s now?

Bunny is so much better than Scott:

https://www.instagram.com/reel/DG3Pu...c4MTIwNjQ2YQ==

Thank you, someone needed to post that

so good

thats great. I have a mom who ran until she was 70 when she had to get her hip replaced, she still walks her dogs 2+ hours a day at 74.

My mom’s 78. She taught me to ski and did the whole live out of the motorhome during almost all school breaks. She definitely wasn’t dropping cliffs in her early 60’s.

But, she takes daily long walks and does a bunch of daily PT for her feet, hips, shoulder, and neck. Has a new shoulder. She broke a hip in the early 80’s playing soccer with me, but never had a hip replacement. Knees have been good. She stopped skiing about 15 years ago when somebody took her out on a run at Mammoth - broke her helmet and gave a small concussion. She’s still working as a substitute teacher, partly to maintain social connections.

As I close in on that number myself, seeing Scott’s post of her on insta was jaw dropping. Serious shredding at any age. Super inspiring

Unbelievable skiing for a woman in her sixties.











Literally.

I find that now Im mid forties my tendons and joints crap out or start getting sharp pains. For those of you still lifting heavy weights (I use mostly dumbbells) do you have any tips?

Instead of increasing weight now I just increase reps but my left elbow seems to give out before my muscles are close to exhausted.

For example the elbow joint gives me the most shit.

When I start getting pain I’ll wear a brace or just take a break from that exercise until it heals, just do push ups or something else for a week or so.




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Sounds like tendonitis. Might be a good idea to get it confirmed so you arent pushing hard and further wrecking a joint if there is something structurally going on instead. Its not fun when the doc tells you that you wore away all cartilage and there is nothing they can really do now except replacement (if that is even an option). Tendonitis is a real pain in the ass to deal with, and is a long term thing you have to keep on top of or it will return with a vengance and you go back to square one. You can preexhaust muscles to get to overload quicker and with lighter weight (IE, if your elbow doesnt let you bench press heavy, then do triceps beforehand so that your pecs have to do more of the work on bench instead of loading up your tricep). But also, Icy Hot/TigersBalm/Blue Horse Lotion. There is a reason older powerlifters use the stuff on their joints before and during a training session.

What kind of elbow pain? Lateral epicondyle? Medial epicondyle? Triceps tendon? Other? All have different treatment protocols. There's pretty good info online for each but if this is a chronic issue you should see a good PT.

You can try using grips to reduce the strain on your forearms. Dr. Mike advocates for grips for experienced lifters regardless so that grip isn't a limiting factor standing in the way of yer gainz.

There's solid RCT data showing that collagen peptides improve joint pain and function in old fucks. I recommend that pretty much everyone over 40 take a collagen supplement. We'll see how tariffs affect pricing but 10 g/day only costs about $0.30/day (https://www.bulksupplements.com/prod...32133413765231). I also supplement with about 10 g of glycine per day.

This is the best collagen study I'm aware of to date: https://pmc.ncbi.nlm.nih.gov/article...20_2243252.pdf

Detailed discussion with the study author runs from 1:25-1:50: https://www.youtube.com/watch?v=30GvAgubVeY

Low dose radiation treatment for tendinopathy also appears to be legit. Discussed in detail here starting at 1:23: https://peterattiamd.com/sanjaymehta/

For what it's worth, I had orthopedic surgery for tricep tendon issues at the end of last year. My triggers were bench, push ups, any kind of paddling where you extend that arm, and all the triceps specific exercises like tricep extensions. If that matches your situation, might be worth getting some imaging. Mine appeared to be exacerbated by a bone spur under the triceps tendon

It wont fix everything but years ago my brother (US Natty Coach) told me that there's a whole lot of stuff that can fixed by stretching it and strengthing it. I have found that to work more often that I can remember.

Reduce the workload a little but keep doing your activity. Stretch around the offending joint to allow everything to move freely. Work the muscles to strengthen them. Try that for a bit. Surprising simple, but has often worked for our clan and it not the type of intervention people usually try.

Go see a doc. PT is so worth it and effective even for little stuff, might even help you avoid surgery.

Then find a climbing gym. Won’t help with the pain or injuries but it’s so fun and the functional strength gains are amazing. And you get muscles in cool and interesting places.

Anyone have any suggestions for shoulder and elbow pain when throwing? I’m thinking the past 6 or 7 years of throwing batting practice may have finished off my arm.

I lift quite a bit and have no issues, nor do I have any issues golfing or just day to day living. But I just can’t throw a baseball much anymore. I’ll use bands and soft throwing to get loose, but I maybe have 25 throws in me before my arm starts hurting. Usually starts in the shoulder and quickly moves into medial side of the elbow. By 50 throws I’m completely shot and my forearm and hand will go numb. I’m not talking full effort throws either. Probably starting mid to upper 50’s and falling off from there. It’s frustrating because I’m not that far removed from being able to sit there and throw bucket after bucket in the mid 60’s.

Thanks for the info guys.

It is the inside of the elbow just above the joint.
It may be tendonitis from what I’m reading. Crap. Getting old sucks.


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Originally Posted by alias_rice

Anyone have any suggestions for shoulder and elbow pain when throwing? I’m thinking the past 6 or 7 years of throwing batting practice may have finished off my arm. I lift quite a bit and have no issues, nor do I have any issues golfing or just day to day living. But I just can’t throw a baseball much anymore. I’ll use bands and soft throwing to get loose, but I maybe have 25 throws in me before my arm starts hurting. Usually starts in the shoulder and quickly moves into medial side of the elbow. By 50 throws I’m completely shot and my forearm and hand will go numb. I’m not talking full effort throws either. Probably starting mid to upper 50’s and falling off from there. It’s frustrating because I’m not that far removed from being able to sit there and throw bucket after bucket in the mid 60’s.

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I got nothing, but numbness is not good at all. You need to see someone.

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Originally Posted by AK47bp

Thanks for the info guys. It is the inside of the elbow just above the joint. It may be tendonitis from what I’m reading. Crap. Getting old sucks.

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"Above" the joint meaning distal? That's medial epicondylitis aka Golfer's Elbow.

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Originally Posted by alias_rice

Anyone have any suggestions for shoulder and elbow pain when throwing? I’m thinking the past 6 or 7 years of throwing batting practice may have finished off my arm. I lift quite a bit and have no issues, nor do I have any issues golfing or just day to day living. But I just can’t throw a baseball much anymore. I’ll use bands and soft throwing to get loose, but I maybe have 25 throws in me before my arm starts hurting. Usually starts in the shoulder and quickly moves into medial side of the elbow. By 50 throws I’m completely shot and my forearm and hand will go numb. I’m not talking full effort throws either. Probably starting mid to upper 50’s and falling off from there. It’s frustrating because I’m not that far removed from being able to sit there and throw bucket after bucket in the mid 60’s.

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Do you want/need to keep throwing BP? If yes, then go get imaging and work with your ortho to gameplan a PT option and possibly a surgical option if there are significant structural issues. If you are realistically done throwing BP other than the odd weekend your kid cant find a buddy to go hit with, then you need to ask yourself if the pain and time of PT/surgery is really worth it. If you can do everything at full capacity except throw, and you dont really need to throw much anymore, then is the shoulder really a problem? By the same token, is there some structural issue or degeneration that is likely to get worse without surgical or PT intervention? you probably want to intervene.

TLDR: Its best to get imaging and KNOW what is going on in there so that you can make a gameplan. Get professional help.

Im finding aquatic exercise to be dope! Building muscle like i cant really do on dry land. Get yourself to the pool! There are some pretty intense classes out there. And some of the little old ladies have abs of steel and can kick your azz. My back issues are probably 25% of what they used to be even 3 months ago. Im way more flexible than I've been in my entire life. Unfortunately my foot issues are stubborn. Achilles tendonitis, plantar fasciitis, bone spurs on the heel affecting both of those two issues, and some arthritis setting in. FML. Mid 50s. My PT keeps refocusing my attention on my hamstrings.