Athletic performance in your 40s?

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Originally Posted by grskier

I like air, how do I look at it healthily? I like speed, how do I not rely on memory and muscle memory of what that limit is?

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1. Don't look for good jumps, look for good landings.

2. Mind your runouts.

3. Pick your days and be mindful. Not every day can or should be full-send.

4. Don't write checks your body can't cash. Put in the time at the gym, the kitchen, and the bedroom required to be in shape to do those things or walk away. There is no skiing yourself into shape at this age. There is also no "Ski season is 8 weeks out, time to get in shape." You stay fit and strong year-round, period, or you walk away.

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Originally Posted by Dantheman

You stay fit and strong year-round, period, or you walk away.

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Sorry, but that's way too black and white and not realistic for some people.

Also, you missed the mental aspect of it. Being physically strong is one thing, being happy with yourself is another. I guarantee you'll have a better time with any activity if you're happy with yourself.

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Originally Posted by Touring_Sedan

Sorry, but that's way too black and white and not realistic for some people.

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I don't disagree at all. If that's your situation then you need to strongly reconsider whether you should be going fast and jumping off shit. Also, "fit and strong year-round" doesn't have to mean absolute peak form all the time. Training can and should have cycles. But, if someone has the money and free time to go skiing is there really a valid reason to be 20+ lbs overweight and get winded climbing a flight of stairs?

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Originally Posted by Touring_Sedan

Also, you missed the mental aspect of it. Being physically strong is one thing, being happy with yourself is another. I guarantee you'll have a better time with any activity if you're happy with yourself.

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Others have sufficiently emphasized that part so I didn't feel the need to repeat it. That said, while I can be happy without being in the best shape I can possibly be in, I'm happier when I am. Also, it's not the end state that makes me happy, it's the process. Training isn't some awful drudgery I have to endure, I love every minute of it, even the minutes that suck.

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Originally Posted by Dantheman

1. Don't look for good jumps, look for good landings.

2. Mind your runouts.

3. Pick your days and be mindful. Not every day can or should be full-send.

4. Don't write checks your body can't cash. Put in the time at the gym, the kitchen, and the bedroom required to be in shape to do those things or walk away. There is no skiing yourself into shape at this age. There is also no "Ski season is 8 weeks out, time to get in shape." You stay fit and strong year-round, period, or you walk away.

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Truth!
I’m in the gym year round and my ski specific work outs ramp up the beginning of September. Feels so good coming into ski season really strong. It’s even more important for us as we age.
Doing nothing then starting a program 8 weeks out is a recipe for disaster.
I absolutely tone it down when conditions are sub optimal. Live to fight another day. When conditions are ripe the pedal gets smashed!
Staying strong and fit all year is very doable for everyone if they make it a priority.


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Originally Posted by Dantheman

1. Don't look for good jumps, look for good landings.

2. Mind your runouts.

3. Pick your days and be mindful. Not every day can or should be full-send.

4. Don't write checks your body can't cash. Put in the time at the gym, the kitchen, and the bedroom required to be in shape to do those things or walk away. There is no skiing yourself into shape at this age. There is also no "Ski season is 8 weeks out, time to get in shape." You stay fit and strong year-round, period, or you walk away.

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Thanks, I think this is the rake I need to step on.

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Originally Posted by grskier

So, my issue is this.
Now that I'm in my mid 40s, how do I reset my 'bar'
I'm obviously in a bad pattern of injuries. Most have been more on the freak than the beyond the pay grade part of the spectrum.

I'm starting my 8 ish week workout set to get ready and strong for ski season. I'm barely able to kick a soccer ball with the kids without really feeling it.

I like air, how do I look at it healthily? I like speed, how do I not rely on memory and muscle memory of what that limit is?

My goal is to make a little content (like above) the next few years and keep incorporating my kids into it more and more. Also, to stay out of my PT and Ortho's office if I can help it.

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Jeez, we could be long-lost ski twins. I have all the same questions ping-ponging around in my head right now. Sorry I don't have any words of wisdom.
For myself I'm trying to reconcile how to be able to ski well into my 70s, while still having some fun now. Of course I can barely walk down the stairs in the morning so I guess it's one step at a time. (Har har)

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Originally Posted by Touring_Sedan

I decided to just go out there and have a good time.

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Ironically this is what happened right before my season ending injury last year. I had just collected the family from the lodge after they ate lunch, we were farting around on a jump line on an intermediate trail, and... whammo. (Skiing with the groms is prime-time though, and always worth it in my opinion.)

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Originally Posted by BaseFloopy

<snip> we were farting around on a jump line

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I see the root of the issue, old man. :D

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Originally Posted by BaseFloopy

Ironically this is what happened right before my season ending injury last year. I had just collected the family from the lodge after they ate lunch, we were farting around on a jump line on an intermediate trail, and... whammo. (Skiing with the groms is prime-time though, and always worth it in my opinion.)

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Many of the worst injuries I and people I know have had happened while "taking it easy" when they let their guard down.

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Originally Posted by Dantheman

Many of the worst injuries I and people I know have had happened while "taking it easy" when they let their guard down.

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This is how it happens when I'm mountain biking, that's for sure. :mad:

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Originally Posted by skaredshtles

I see the root of the issue, old man. :D

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Heh. At least it wasn't the terrain park. This time. :fmicon:

Regarding being in shape, I’d echo what Dan said. You don’t always have to be in sub 2 hour half marathon shape but you can’t not be active May - November and have a 10+ minute mile time and expect to ski hard in your 40’s and beyond.

Put another way, if you struggle to complete a couple sets of leg blasters, you should dial it down.


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Originally Posted by EWG

I kinda think its SI too. My brother/coach agrees. Trying to get in to see a PT tomorrow. I've always felt, for almost all injuries, that stretching and strengthening is the best approach as opposed to rest, so it's hard for me to rest. Also, nighttime fucking hurts everytime I move. The chair exercise Dan linked didn't instantly fix it, but I will try again.

Some great thoughts so far - I appreciate all the ideas. Hopefully I can see the PT tomorrow and they can get things sorted.

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PT report. After some hip opening stuff and some dry needling (first time - most spots were just weird but one was searing pain) I'm hopefully on the mend. Diagnosed with very weak gluteus medius muscles, putting too much strain on maybe my internal obliques? I think I have that right. I'll get a reminder next week when I head back.

Makes sense. I do deadlifts, but I have been lazy about single leg deads and balance ball one legged squats, so the gluteus medius probably atrophied (bar deadlifts only work the gluteus maximus). Got some good band exercises to work on it. Pain is the IO in spasm, most likely, and tightness above hip is at the attachment point for both the IO and the GM, so there's that explanation. Use it or lose it becomes more pronounced as you age.

Info in case it helps someone else.

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Originally Posted by neufox47

Regarding being in shape, I’d echo what Dan said. You don’t always have to be in sub 2 hour half marathon shape but you can’t not be active May - November and have a 10+ minute mile time and expect to ski hard in your 40’s and beyond.

Put another way, if you struggle to complete a couple sets of leg blasters, you should dial it down.


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Yeah, 2-3 weeks off seems to the be the magic number now. Any more than that and it gets to be a chore to come back. Baseline fitness is important for me. If I stay above a certain level of fitness everything seems to work pretty well and I feel pretty good - metrics like having my lifting 5x4 rep/sets be at 185 for bench and 225 for squats and deads, FTP above 200 for cycling, covering 4-5 miles minimum in a 90 minute outdoor soccer game, that kind of thing. You just have to figure out what yours are for your sport. And then never dip below those. You will get stronger/faster/fitter when your sports are in season. But those minimums provide you a good base to move up from.

Also the older you get the longer it takes to bring your levels up.

The biggest thing, of course, is rest. The older you get the longer it takes to recover. That's the real limiter to fitness as you age. You can still work, but you just can't build as well in between workouts, so the max work/rest/improve ratio slowly decreases.

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Originally Posted by EWG

PT report. After some hip opening stuff and some dry needling (first time - most spots were just weird but one was searing pain) I'm hopefully on the mend. Diagnosed with very weak gluteus medius muscles, putting too much strain on maybe my internal obliques? I think I have that right. I'll get a reminder next week when I head back.

Makes sense. I do deadlifts, but I have been lazy about single leg deads and balance ball one legged squats, so the gluteus medius probably atrophied (bar deadlifts only work the gluteus maximus). Got some good band exercises to work on it. Pain is the IO in spasm, most likely, and tightness above hip is at the attachment point for both the IO and the GM, so there's that explanation. Use it or lose it becomes more pronounced as you age.

Info in case it helps someone else.

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A lot of PTs are really good at making you sore with those super specific exercises for whatever they find weak!

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Originally Posted by neufox47

Put another way, if you struggle to complete a couple sets of leg blasters, you should dial it down.

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I feel attacked.

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Originally Posted by EWG

covering 4-5 miles minimum in a 90 minute outdoor soccer game, that kind of thing.

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A guy at work plays adult rec league soccer. He tried to talk me into joining since I'm fit and he thought I'd be good at it. I politely told him to fuck allll the way off :D Soccer at 40+ is an injury waiting to happen with no upside as far as I'm concerned.

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Originally Posted by Dantheman

A guy at work plays adult rec league soccer. He tried to talk me into joining since I'm fit and he thought I'd be good at it. I politely told him to fuck allll the way off :D Soccer at 40+ is an injury waiting to happen with no upside as far as I'm concerned.

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Playing with some of the younger kids at breaks during games is what made me come to terms with where I'm at and post that.. lol.

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Originally Posted by EWG

225 for squats and deads…

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Attachment 469686

:fmicon:

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Originally Posted by Dantheman

A guy at work plays adult rec league soccer. He tried to talk me into joining since I'm fit and he thought I'd be good at it. I politely told him to fuck allll the way off :D Soccer at 40+ is an injury waiting to happen with no upside as far as I'm concerned.

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I used to play ultimate competitively, and gave it up maybe 12 years ago for that very reason. It took so goddam long to warm up and cool down, and STILL I was guaranteed to get injured at some point. Once ultimate became a secondary sport to me (to skiing/mt biking), I gave it up pretty quickly because those injuries are season killers.

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Originally Posted by Dantheman

I don't disagree at all. If that's your situation then you need to strongly reconsider whether you should be going fast and jumping off shit. Also, "fit and strong year-round" doesn't have to mean absolute peak form all the time. Training can and should have cycles. But, if someone has the money and free time to go skiing is there really a valid reason to be 20+ lbs overweight and get winded climbing a flight of stairs?



Others have sufficiently emphasized that part so I didn't feel the need to repeat it. That said, while I can be happy without being in the best shape I can possibly be in, I'm happier when I am. Also, it's not the end state that makes me happy, it's the process. Training isn't some awful drudgery I have to endure, I love every minute of it, even the minutes that suck.

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Not everyone is built like weapon x, dantheman
Lol


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Originally Posted by Dantheman

1. Don't look for good jumps, look for good landings.

2. Mind your runouts.

3. Pick your days and be mindful. Not every day can or should be full-send.

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After an acl tear at 45 from skiing too fast at Kirkwood, I swore off anything bigger than 15' and been happy with that. Conditions of me as well as the snow determine how hard I can go.

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4. Don't write checks your body can't cash. Put in the time at the gym, the kitchen, and the bedroom required to be in shape to do those things or walk away. There is no skiing yourself into shape at this age. There is also no "Ski season is 8 weeks out, time to get in shape." You stay fit and strong year-round, period, or you walk away.

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Yup.
At this age, consistency is key.

For those of you that lift, do you have a ski specific workout routine? And if so when do you typically start it? I’ve been lifting fairly regularly (4-5 times a week) for the past four months, but mainly focusing on strength the last 2 months. Which for me means 3-5 sets of 5-8 reps, trying to work to within a rep or two of failure on each set. I try to get one primary day and one secondary day for each muscle group a week.

My uneducated thought is that in October I’ll transition to higher reps of lower weight (in the 12-20 range), while still working to failure. My thought is this will build better endurance. I’ll also make sure to hit legs and core at least 3 days a week each. Am I on the right track here?

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Originally Posted by Dantheman

1. Don't look for good jumps, look for good landings.

2. Mind your runouts.

3. Pick your days and be mindful. Not every day can or should be full-send.

4. Don't write checks your body can't cash. Put in the time at the gym, the kitchen, and the bedroom required to be in shape to do those things or walk away. There is no skiing yourself into shape at this age. There is also no "Ski season is 8 weeks out, time to get in shape." You stay fit and strong year-round, period, or you walk away.

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If you don't figure out the first three by your mid to late twenties, you are going to have a lot of injuries in life.

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Originally Posted by skaredshtles

And go to Europe more often. If only to be exposed to those Crusty Fucks more.

The mountains ain't bad either...

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Or just join a local nordic ski race and get smoked by a grey bearded 70 year old guy from Sweden;)

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Originally Posted by Trackhead

Or just join a local nordic ski race and get smoked by a grey bearded 70 year old guy from Sweden;)

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But the mountains.

And the food.

:D