Resuming Updated Twice-Monthly Lifestyle Tips

PREPARATION 3.1 REPORT (05/26 – 05/31)

HIGHLIGHTS: Over the past several years, I’ve posted a series of twice-monthly active lifestyle tips. They were primarily aimed at individuals who were considering starting or resuming an active lifestyle. During my preparation for becoming a certified health coach, I learned that the likelihood of successfully starting an active lifestyle at age 50+ is incredibly high. Research shows that middle age is an ideal reset window. Adults who begin exercising in their 50s experience the same reductions in disease and mortality risks as those who have maintained lifelong exercise habits.

But I have a greater interest in individuals who, like me, were amateur athletes in high school, college, or post-college. We were forced by circumstances, such as marriage, career, or illness, to abandon our competitive aspirations in the decades between age 30 and age 50. So what is the likelihood of successfully resuming an athlete’s lifestyle at age 50+? Research again shows it is highly achievable and increasingly common, though the “likelihood” of success depends heavily on what you define as an athlete. Whether your goal is daily recreational fitness or competitive masters-level sports, adopting this lifestyle offers profound health benefits.

Starting on June 1st, I will resume posting lifestyle tips twice monthly that have been updated for individuals who want to resume an athlete’s lifestyle. These tips will address the reality of “late-onset” athletics, the keys to success, and common sports to explore. They are focused on reigniting your passion for movement, discipline, and confidence with the wisdom and perspective you didn’t have in your 20s.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength workouts with resistance bands were completed.

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Endurance – “Coffee Shop Ride” workout was 16.05 miles in 1:10:00. Average speed was 13.8 mph; maximum speed was 15.9 mph. Average power was 68 watts; maximum power was 91 watts. A 30-minute strength training with resistance bands workout was completed.
• Wednesday’s Endurance Intervals (11 x 6/2 minutes) workout was 28.65 miles in 1:57:00. Average speed was 15.2 mph; maximum speed was 21.8 mph. Average power was 86 watts; maximum power was 131 watts.
• Thursday’s Foundation Medley Interval (8 x 5/1 minutes) workout was 16.93 miles in 1:07:00. Average speed was 15.2 mph; maximum speed was 19.5 mph. Average power was 87 watts; maximum power was 131 watts.
• Friday’s Recovery – Endurance Blend workout was 13.60 miles in 0:56:00. Average speed was 14.6 mph; maximum speed was 18.7 mph. Average power was 79 watts; maximum power was 120 watts. A 30-minute strength training with resistance bands workout was completed.
• Saturday’s Endurance Intervals (8 x 8/1 minutes) workout was 24.88 miles in 1:37:00. Average speed was 15.4 mph; maximum speed was 18.8 mph. Average power was 90 watts; maximum power was 126 watts.
• Sunday’s Recovery – Endurance Blend workout was 16.54 miles in 1:04:00. Average speed was 15.5 mph; maximum speed was 18.3 mph. Average power was 92 watts; maximum power was 132 watts. A 30-minute strength training with resistance bands workout was completed.

BY THE NUMBERS:

• Total Distance: 116.66 mi
• Longest Ride: 28.65 mi
• Total Time for Week: 9:21:00 (h:m:s)
• Avg Speed: 14.9 mph
• Max Speed: 21.8 mph
• Avg Power: 84 watts
• Max Power: 132 watts
• Calories: 2,859 C
• Avg Weight: 177.4
• Chronic Training Load: 44 (+1)