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At almost 57 years old, I am happy to report that I am in the best shape of my life! Yes, I have hot flashes, wrinkles and don’t always sleep well, but I’ve never been a faster cyclist! I have the joy of visiting my doctor and seeing their surprise that my pulse is 56 and I take no medication… a rarity to be sure.
No, this doesn’t come without some hard work, but the benefits are worth the effort. Here, I’ve outlined 5 steps for you to work your way into shape no matter what your age.
- Lift weights! I know you say “Do I have to?” YES, it is so good for us in so many aspects that you need to do it. We lose up to 30% of our muscle mass between ages 50 and 70. Muscle loss affects so much. Most importantly it helps us to remain independent as we age. By keeping our “core” strong, we maintain our overall balance which means less falls and broken bones. But to build muscle mass, you do need to lift with 60-85% intensity… you need to sweat. Get a training buddy and lift 3 or 4 times a week. Oh yeah, another benefit—Lifting increases your metabolism, which means weight loss!
- Get off the couch and do something that makes your heart work. My cardio is biking. Find something you like to do and make it a habit. Once again, you need to understand your own body and increase your heart-rate to the correct “zone” to get the best benefit.
- Keep trying new ways to stay active overall. Step out of your comfort zone, Don’t worry what others think, My comment is “I’m old, who cares!” I took my first swim lessons last winter to learn how to swim. I was definitely one of the oldest in the class. I had no clue how to do the proper breathing in the freestyle swim, but I learned. You can teach an old dog new tricks!! I had to practice a lot more than the younger class members, but I now have the basics to build on.
- Watch and monitor your food content on a daily basis, try MyFitnessPal app. By recording your food, it helps you to understand how much and what types of food you are eating. As you form healthy eating habits you will be amazed by your increased energy and overall body function.
- Positive attitude – if you don’t feel like you are positive – fake it until you make it! If you do steps 1-4, you will see a huge change in your hormones which will naturally help you feel good!
The bottom line is that menopause will come to all women whether we like it or not. Don’t succumb to it, embrace it and overcome it! Some people say I’m crazy for racing, that may be but it takes me to my happy place. I would have never imagined I’d be sponsored on a race team at this time in my life. Take the first step and see where your passion takes you. Yes, it’s a sacrifice to make time for exercise and healthy habits, but YOU are worth it!!
Don’t know where to start in a program, contact Athletic Mentors. They offer all kinds of programs at their location or remotely. athleticmentors.com
The post Winning at a different game… women and aging appeared first on Team Athletic Mentors.
Colorburst Tour, sponsored by the 
Winning, then, is more about character and strength than glory and podiums. No doubt, every team strives for the podium… we are athletes, after all. Of course we like to see tangible evidence of our hard work. But, if this defines success for the team, disappointment will result, individuals will become frustrated and resentful, and the team will fall apart. However, if success is defined by hard work, great teamwork, and true enjoyment of the sport, then everyone wins. A podium spot is just icing on the cake.
I’m so thankful to be surrounded by winners in the sport of cycling.
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lead group and Daniel Yankus found himself in a small group of leaders. But, with so far to the finish, the group wasn’t able to unite in purpose, allowing the group swell once again to more than 20.When the course headed south for the final time, the attacks came quickly, and Daniel engaged a counter attack, putting himself into a small lead group. This lead group of about 12 rolled into town. But, Dan, with tired and cramping legs, found the chaotic scramble through the 22 miles finishers too much to mount a sprint for victory. Even without a sprint, though, Daniel earned a podium 7th with Cory narrowly missing top 20, rolling in 21st.
The Men’s “Thriller” 36 mile race is divided into many age categories due to the incredible number of riders. 
This race is the second to go off with the younger men rolling out first and each age group rolling out in 2 minute increments until the last group of men, the oldest riders, and the fat bike division start their race. We had several Team OAM NOW/Athletic Mentors Masters Men racing the 36 mile race. One team member landed on the podium, taking his place among the fastest Masters men of the day. Rich Landgraff placed 2nd in his age group, earning a coveted podium spot.
The Women’s “Thriller” 36 mile race started after all of the men, which created quite a different race for the fastest of the women. The entire race was spent using bike handling skills to weave through thousands of men, while also managing the dirt, gravel, sand, mud, and potholes. The women started fast and kept on the gas from the start to the end. By 10 miles in, the lead group of women was down to about five riders. After navigating Sager road, there were three. 
But, the crit. NO. NOT THE CRIT. My friend, who had encouraged me to come in the first place, took a great stance. She said, “You know, it is going to be a great learning experience.”
The course was very tough (as my coach said, it was the shape of a banana), the racers even tougher. The only thing I had to lose was… was… um… nothing.
But, what I had to gain? Practice cornering in the hardest corners, holding really fast wheels (especially through corners), multiple opportunities to practice lining up for sprints due to mid-race sprints and primes, positioning throughout, reading the field, picking a good wheel to follow (and ones not to follow). My friend never said, “You should stay.” Instead, she reminded me of all I have to gain by staying (stretch). My coach, Terry, with utmost respect for my family life and other priorities also encouraged me to stay. My husband… “If you want to stay, I’ve got the home front.” Do you see how no one said I should? No one said I was crazy if I didn’t? No one said I need the practice (which is obvious). Rather, they all allowed me to stretch… to come to my own decision that I would be a better rider and racer if I stay.
So, I stayed. And, everything that they said came true. I practiced hard corners, followed good lines, hopped on experienced wheels, and practiced positioning. It was the fasted criterium I have ever raced with the largest field I have ever raced with. It was a huge stretch. And, it was good.
I ended up sixth in the Omnium, which felt great. But, more importantly, I stretched myself far outside of my comfort zone… with crazy climbing, 4 races in less than72 hours, and the much dreaded criterium. I now will enter races with better awareness of my own capacity, with better ability to push myself, with more confidence in reading the field, with better cornering ability, with better understanding of positioning, and stronger all around because I stretched. I stretched hard. I stretched well.
Now, I need to work on my flexibility, right Terry?
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Christian was the first to race at 9:15 in the morning. It was foggy and cold, but that didn’t slow this little guy down. He put his game face on and turned up the heat. He even carried his 30 pound bike up the fly-over (keep in mind he barely tips the scales at 70 pounds), hopped back on and rolled down like a pro. 
