When do geriatrics slow down? Another look

In my last post on this subject, I complained that while everybody knows performance deteriorates with age, there didn’t seem to be any research on it.

I was looking in the wrong places.

My friend and occasional training partner, Bill Skirkey, sent me a link to northeastcycling.com, and an item in which author Doug Jansen discusses age vs. performance in the Mount Washington hill climb. There are two Mount Washington bike races: the Mount Washington Auto Road Bicycle Hill Climb in August and Newton’s Revenge in July.

Mount Washington is in the White Mountains of New Hampshire, and it’s the highest peak in the northeast U.S. If you live in New England, you’ve probably seen a bumper sticker that says, “This car climbed Mount Washington.”

That people would be proud of their cars for getting up a hill probably tells you all you need to know about the climb’s length and steepness. Now, imagine that hundreds of people (201 at the most recent Newton’s Revenge) bring bicycles there twice a year to race up it, time trial style.

Doug Jansen’s discussion is based on a data file reduced by Eric Brandhorst from three years’ worth of Mount Washington races, 2002-2004. This chart depicts the age distribution of riders. There’s a column for each age, from 15 to 80, and the height of the column shows the number of riders. The most common age is 42, with over 100 riders. At the low end, there are a couple 15-year-olds and at the high end, there’s one 80-year-old. Let’s hear it for the 80-year-old! That’s the geriatric spirit.

Mount Washington bike racers slow down as they age

Rider ages are distributed in a sort of bell-shaped curve; but average times describe a steadily increasing slope.

The red squares show the average time for the riders of that age. Up to age 21, the averages are all over the place. I take it this is because there are so few cases in those age ranges and because performance is so variable among young people. But starting about age 22, you can see a fairly clear progression: times increase with age. As Doug Jansen notes in his commentary, they flatten out from about age 37 to the late 40s. He attributes this to the tendency of middle-aged men (and they are mostly men) to get more competitive as they feel their abilities beginning to wane. After the late 40s, they apparently find it more and more difficult to hold the line against decline, and performance falls off more dramatically. Here’s Jansen’s take.

Around age 50, an aggressive slowdown kicks in as noted by the abrupt increase in slope.  I know many elite senior and masters riders that do not come out to Mt Washington.  If these riders were more proportionately represented in the sample set, I would expect a much broader dip in the 25-40 year old age groups.  Then, if a trend were plotted from say 25 to 80, you’d see a much more aggressive slowdown with age, probably over a minute per year.  The flatness of the data from 30 to 50 years of age doesn’t mesh well with personal experience of riding with people spread out over these ages.  Most competitive 30-35 year olds I know are much faster than most 40-something year old riders I know.

A second chart, which I’ll let you go to the site and see for yourself, plots a linear regression of finishing time with age, and it comes out to a gain of 45 seconds for each year of age.

So, there you have it. Scientific data for the effects of age on performance. Among Mount Washington hill climbers, every year means a gain of 45 seconds in the race.

But note what the data don’t tell us. These are the records of a population of riders. They are not longitudinal views of individual riders. That is to say, the data prove that old guys ride slower than young guys. They don’t prove that a particular rider will slow down as he ages. It’s very likely that’s true, but it isn’t proved here. And, in fact, Bill, who pointed me to this website in the first place, and who only took up the Mount Washington hill climb race after he turned 50, reports he has improved his time every year. (That might not be saying much; he’s still quite a few years from being geriatric.)

As I’ve mentioned before, I took up triathlon at the age of 60. And for the races I’ve repeated from year to year, with few exceptions, I’ve done them faster each year. The training effect seems to me to have been cumulative over the past 6 years. So it’s my experience that if you continue training, you get more fit the next year. And this is one of the reasons I started this blog: to try to get a handle on the interaction of training and aging. If my performance is deteriorating every year, but my race times are getting shorter, just how much performance can I expect to lose due to age? And when?

If anybody reading this has some personal race records that shed any light on this, I’d be eager to read about them in the comments. I’d like for this site to eventually become a sort of clearinghouse for this and other geriatric-related discussions. This kind of information is going to become more and more important as the ranks of the geriatric triathletes swell.

Today’s weight: 155.9
Waking pulse: 55

Getting along with doctors

From Pumpkinman 2011

There is a joke, which is probably older than I am, that has a patient moving his arm and saying, “Doc, when I do this, it hurts.”

The doctor says, “Don’t do that.”

It’s not a very funny joke. But it suggests what used to be one of the biggest problems facing aging athletes: getting our doctors to take sports seriously.

I’ve been fortunate in this regard. I had been seeing my GP for years before I took up triathlon. So he got an opportunity to watch me drop 30 pounds and drive my HDL level from 62 to 98. I still have plenty of work to do on my fitness, but I’m pretty sure doctors, who spend a lot of time with people in their 60s, don’t often see specimens with 7% body fat and a resting pulse in the 50s.

He’s a doctor and a runner, and he didn’t need to be sold on the value of exercise. But he has often told me that he’s impressed with my commitment to triathlon. So I like to think I have trained him a little such that it would never enter his head to respond to a complaint by saying, “Don’t do that.”

He’s not a specialist in sports medicine, but when I’ve got a medical problem that interferes with my regular activities, he tries to help me find a solution that accommodates my training.

As we geriatric triathletes increase in number, more and more doctors are taking his approach, which is good. We can expect this trend to continue. An article in the Washington Post last year by Rebecca Leet said that the over-55 segment is the fastest growing demographic for fitness club membership.

So if you, like me, believe you have seen an increase in the number of geriatrics at your triathlons every year, it’s probably not your imagination. And as we grow in number, and the number of doctors inclined to say, “don’t do that” dwindles, there will inevitably be a change in healthcare and that old joke will become even less funny.

It’s expressed pretty well in what journalists called the billboard paragraph from that Washington Post article.

“How we age is 30 percent genetics and 70 percent under our direct control,” says orthopedic surgeon Vonda Wright, author of “Fitness Over 40” and director of the Performance and Research Initiative for Masters Athletes, a University of Pittsburgh program aimed at helping older sports enthusiasts exercise effectively. “Baby boomers get that, and they want control — they’ve always wanted control. But sports medicine doctors haven’t caught on that these athletes want to hear how to keep playing — not why to stop playing.”

Go ahead and read the whole article. Leet interviews about a half dozen old people, and their attitudes are heartening.

My recovery continues. Yesterday, I did a half hour on the trainer, nearly all of it in power zone 2, with no ill effects. This morning I ran 1.35 miles before the discomfort in my hip showed signs of tipping over into pain. I’m trying to walk the line between babying myself and exercising prudently. It’s not always obvious.

My always excellent coach has told me to listen to my body. But because I’ve been on a reduced training schedule, the only way to prevent serious weight gain is to stay constantly hungry. So when I listen to my body, it says, “Give me one of those glazed coffee rolls from Dunkin Donuts.” This isn’t easy, is it?

Today’s weight: 156.1
Waking pulse: 56