Why You're Slow after 40 and How to Fix It

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Why You're Slow after 40 and How to Fix It | Rider Support

Рет қаралды 7,439

Күн бұрын

In todays episode Sarah and Anthony answer this weeks listener questions. A question that comes in over and over is about how to get and stay fit after 40 so today that question is tackled! Also covered is how to recover from a high volume training block and finally an environmentally safe chain lube!
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Пікірлер: 43

@user-qr7sb3km6u 4 ай бұрын

Sarah, you should start your own podcast. I really enjoyed your solo efforts last year! What a voice!

@gavgams 3 ай бұрын

Great duo. Like lantern Rouge.

@pbeachboy 3 ай бұрын

4 1/2 years ago, (I was was 65, having ridden 70-100 miles a week for more than a decade) I was hit by a car: TBI (with a helmet) + fractured vertebrae/subsequent spinal issues; 16 months ago, I had TLIF spinal fusion surgery. Now, 3 months away from my 70th birthday, I'm finally back in the saddle averaging 70 miles/week the past couple months (yoga mat stretches, bands and TRX straps on the off-days help manage the lower back soreness/tightness) With that kind of a forced layoff, getting back in shape is, as I'm sure you can imagine, rather brutal. Perhaps the best benefit? I can now take my 10-year-old grandson on off-road riding and exploring adventures. Magic. All that said, "patience and discipline" is my daily mantra. I'm listening to the body, sleeping well, eating healthy (plant=based), shelf full of supplements, taking it one day at a time and am quietly determined. French cyclist legend Robert Marchand is my spirit cyclist (he rode until he was 106). 😎

@SrFederico 4 ай бұрын

The faff of waxing a chain is comparable to deep cleaning a dirty sticky messy oiled chain. But less messy. The performance gains may be marginal, but the vastly increased longevity of the whole drive train components is not only saving you money, it also means less production of bike parts, hence it’s environmentally friendlier. Silca adds tungsten to their wax, both wax and tungsten are not especially toxic and nicer than any oil-based lubes.

@FullSimDriving 4 ай бұрын

great reply, I did not expect such outrage on Wax from Anthony, reminds me EV battery saga fuelled by people using half truths

@richardmiddleton7770 4 ай бұрын

I've only ever heard of efficiency benefits with waxing, not drive train longevity. I mean, how would you test that?!

@SrFederico 4 ай бұрын

@@richardmiddleton7770 On one hand anecdotal evidence from a lot of YT channels and commenters. And mainly Adam from the YT channel Zero Friction Cycling who does test on that.

@Second247 4 ай бұрын

@@richardmiddleton7770 There is one stat i've seen, maybe one of Dylan Johnson's videos on chain/drive train is where is saw it. Running chain thru number of hours and measuring chain-wear in lab-like condiditons. There is huge difference on longevity, might be hundred fold. Practically drivetrain stops from wearing with couple waxes. Generally you have to submerge the chain into wax, simply applying wax to chain as common lube does little compared to oil-based lubes.

@alainpfammatter8224 4 ай бұрын

Waxing your chain gives you mainly one huge benefit: your drivetrain as a whole stays much cleaner and wears out less than with oil. For me thats a huge benefit and thats why I wax my chains.

@h20s8804 4 ай бұрын

me too, but I also continue to be stunned when I swap them out for the dip, I have still not been able to measure any wear. I have 3 chains and none of them show any wear after 10k+ miles.

@Second247 4 ай бұрын

@@h20s8804 Same here. I have still same cassettes in my bikes as i did 4 years ago. And i ride dirt roads which can be very bad on components: destroyed chain and cassette in 1000km when using oil. If there would be oil into which you submerge the chain it would be probably as good as wax. Because main reason wax works is that you sink the chain into it and let it soak in... But cleaning process is probably quite bad to get all the dirt off from with-in the links.

@h20s8804 4 ай бұрын

@@Second247 You bet. I switched from wet lube to wax on my MTB right away too. Summers here in OR it doesn't rain. Winters, I use wet lube bc the wax disappears in the rain in one ride. Summer MTB riding, everything stays so clean--so much better than wet lube collecting and accumulating all that dirt and dust.

@adambrickley1119 11 күн бұрын

@@h20s8804i don't think I could go back to dirty messy oiled chains now. I just bought a crock pot and thinking of rotating chains after each couple of rides.

@adambrickley1119 11 күн бұрын

If the cars in Ireland are getting to you id really recommend cycling in Langeudoc national park in the south of France. Plenty of hill and so few cars.

@ramsden35 4 ай бұрын

I’ve found moving into cycling this year (aged 51) after years of CrossFit. The fitness required for cycling has taken me back, well to be at least competent. I’ve kept the strength and stability session once a week. But to make aerobic improvements I’ve had to invest a lot of time in zone 2 coupled with two sessions a week of Vo2 MAX and Threshold or Sweetspot. I think total training time is around 15 hours a week which includes 1 long 4hr plus ride

@pscoop 4 ай бұрын

Great podcast as usual! The main benefit to me of a waxed chain is that it's clean! No more smears of grease on my hands or calf or clothes. It's is a faff to setup up but once done it's so easy to maintain with drip wax top ups. I'm so slow that the efficiency benefit makes zero difference (it could give me 50 watts free but I'd still be slow) but for the cleanliness and convenience I would happily pay someone else to wax the chain for me if I didn't have the kit (my brother-in-law found me a cheap crock pot from one of his local charity shops).

@Markhypnosis1 4 ай бұрын

I'm faster at 52 than I ever have been. But that's probably because I only started cycling 3 years ago. 🙂🤣

@rg807 4 ай бұрын

I think Sean was talking about while during a race, which makes sense.

@carlcole9026 4 ай бұрын

Regarding Toxins: I've been hot waxing chains in paraffin and adding graphite to the mix, for years...... I love the performance, longevity, and I believe it to be environmentally friendly. No graphite escapes from the wax.

@joekawasaki 4 ай бұрын

Wax is the way! I wipe grime off the chain with a rag after a ride. Top up with drip wax every 300-400 miles. I get a few thousand miles out of chains before the full rewaxing. Less wear & tear on components is worth it!

@robtt27 4 ай бұрын

I'm 49 and spend 1 hour in gym lifting heavy 4 days a week, 2 hours on the bike each day until the weekend where I may spend 3-6 hours each day. 2 days of threshold or VO2 max work and the rest is mostly zone 2. Many cyclist I know think lifting weights will make them big and heavy. Getting stronger will not make you bigger. This year I found doing 3 sets of 4 heavy squats (315 lbs) and 4 sets of 4 single leg leg press has been a huge improvement in cycling strength. Low volume, heavy weights.

@Markhypnosis1 4 ай бұрын

Seriously? 😮 That's far too much at 50 years old. 4 days a week heavy weight training along with at least 15 hours cycling? Unless you don't work and have any other external stresses, I don't see how you can recover from that each week.

@robtt27 4 ай бұрын

@@Markhypnosis1 My heavy training is low volume. It's not that difficult as most of my training is zone 2. I do a 3 week build then back off to a 6-8 hour week for recovery. I don't have external stresses. Unlike people that try to out busy everyone else, when I leave work, I have nothing to do so I ride, workout, do landscape photography but I don't have to. I can sit on the couch and be lazy if I want to.

@Northwindbreeze 4 ай бұрын

@@robtt27this is very important here like you said “don’t have stress”. Most of people have no clue that all the stress they have during the week debilitates their body and mind, lacking the chance of achieving bigger physical gains. Well done to you

@Northwindbreeze 4 ай бұрын

@@Markhypnosis1i thought it so too

@Markhypnosis1 4 ай бұрын

@@robtt27 Four 1 hour sessions of heavy weight training a week isn't low volume. Especially considering you do over 15 hours a week of cycling too. This is the amount of volume someone 15 years younger than you can handle with no issues. For me at 52, 10 hours cycling a week max is what I can handle with only two 45 min full body weight sessions a week. Any more than that and I start to feel rough. Can I ask, what's your current FTP if you work with power?

@grahamriley8124 4 ай бұрын

I am 54 and ride very slowly. Have done for years but my Garmin tells me my VO2 max has gone from good to excellent and while I am sure it isn’t accurate I’ll take that!

@pierrex3226 4 ай бұрын

Been waxing my chains for years. It's dramatically increased my understanding of bike mechanics and frequency of maintenance, because it's ALWAYS CLEAN. and it's so simple. The only skill needed is removing and reinstalling a quick link. If that's too much to expect of someone, then the human race might as well end. I melt my wax in a metal bowl over a bain marie, the same way you melt chocolate. It's so incredibly simple and clean. CLEAN. and it happens to be faster. And your chains last longer.

@yuva 4 ай бұрын

Regarding the question #2 from Claire about the guy who's aggressive towards motorists and runners on bike paths, I have encountered cyclists with this behaviour. Such people lack graciousness, patience and restraint. Your first reaction shouldn't be anger. And this chap likely keeps doing it because nobody speaks up. If Claire notices it, very likely other members of the group notice it as well, but nobody is willing to speak up out - likely out of fear of upsetting the group dynamics and creating a fuss or even out of fear of picking a fight with someone aggressive. My opinion is that such individuals needs to be talked to in a public setting. It could be a group chat. Yes, you could argue that perhaps the right approach is to speak to that person in private, but a public talking could embolden others to also speak up and collectively, you could get that individual to be less aggressive.

@lionelbrink 4 ай бұрын

I'm too crap & old to ever be a sponsored rider, sp whilst I don't mind 1% gains & all that, having a drivetrain that is lasts more than double the amount of time compared to my previous "standard" drip approach, without changing component spec or riding style, just makes financial sense too me! It's obviously great to look at the environmental impact of bike chemicals, but let's not discount the environmental cost of manufacture & transport logistics either. Besides, once the chain had been cleaned (yes, its a bit of a faff) - it is far simpler to keep it clean & I suspect uses far, far less chemicals to keep it that way!

@WesCineLab 4 ай бұрын

I loved it ❤🎙️☝️

@DDai-qd8uk 4 ай бұрын

Huell as in the bouncer from Breaking Bad? 😂

@user-ur4lv4zh4h 4 ай бұрын

And you both are 40 together?

@veloweegie3458 4 ай бұрын

Just don't get a greyhound. They just sleep all day!

@Gsp_in_NYC 4 ай бұрын

why do you need to be fast over 40? maybe you. need other priorities in life?

@cmathews1 4 ай бұрын

I also don't like it when other people have nice things.

@Gsp_in_NYC 4 ай бұрын

@@cmathews1 no. just an observation based on data. If someone is actually worried about riding a bike fast over the age of 40--their personal priorities (or mental health) is / are probably not balanced. I could be wrong, but statistically speaking, I would be a lot of money on this..

@cmathews1 4 ай бұрын

If you're "statistically speaking" "based on data" then perhaps you could cite the source of your statistics & data? Or are you just making this up as you go?

@Gsp_in_NYC 4 ай бұрын

@@cmathews1 based on everyone I've seen over life. Of course there are no studies on something like this...that would be absurd.

@cmathews1 4 ай бұрын

@@Gsp_in_NYCso despite you saying data & statistics, there is no data or statistics. You admit that your own language was "absurd". Only your baseless bitter vibes about people who have a hobby that involves ride bikes faster than you. Cool, glad we established that.