The Shift - 1st Edition
Coach Brian Allison
Happy New Year and welcome to the first edition of The Shift, where we will dive into foundational topics, tactics, and measures that will help you write your 100 Year Athlete success story.
Today, we will look at the compelling case for strength and endurance training for Masters athletes, with respect to your lifespan and athletic performance on the mountain.
Imagine yourself as a 60-something-year-old athlete who is active in the sports you love and successfully managing your ‘controllable’ health markers. Sound like a challenge for later? I used to think the same thing until my mid and late 50s snuck up on me and blew up what I thought was an ironclad approach to training and long-term health.
What The Science Says:
You are leaving significant health gains on the table if you focus on only strength or endurance training.
Research has consistently shown that a higher VO2 max is an independent predictor of extended lifespan, better overall health, and lower risk of chronic diseases. VO2 max measures how much oxygen your body consumes while exercising and is a staple of endurance training.
Without strength training, people can lose up to 30% of their muscle mass between the ages of 50 and 70. And the decline in muscle strength can be 2-5 times higher than the decline in muscle mass according to the CDC
In 1980, a seminal study established the concept of the interference effect, where strength training is impaired by simultaneous endurance training. Thankfully, more recent research has shown it is possible to combine strength and endurance training effectively for the vast majority of Masters athletes.
My Experience:
Get ahead of the curve in your 40s and 50s in order to thrive in your 60s and beyond.
While Masters athletes are classified as 35+ years old, it was not until my early 50s that I was forced to change my mindset and training approach in order to achieve specific performance and health objectives.
It is possible to realize significant gains, even when ‘starting over’ in our later years.
I have been able to decrease my injuries, improve important health markers, and medal in cross-country mountain biking and the 2000-meter row at the 2024 Huntsman World Senior Games.
Three Things You can Do Today:
Develop a fitness and performance plan that includes targeted strength and endurance capabilities. In conjunction with this, you may want to sign up for a competition in your favorite sport - there are now many opportunities for Masters athletes!
Consider working with your healthcare professional and the 100 Year Athlete team to build training plans that address your critical health markers.
Getting started is often the hardest part. You’ve made a strong first step by investing in 100 Year Athlete. Keep going!
Are you ready to develop and implement a transformative plan for 2025? I welcome the opportunity to partner with you on that journey.
Best,
Brian Allison
brian@100yearathlete
650.996.8803
Resources You May Find Helpful:
Stop The Clock: The Shocking Truth About Age-Related Muscle Loss and Steps to Fight Back
“Outlive: The Science and Art of Longevity” - Peter Attia and Bill Gifford