yes, but you should not follow 100% of what Garmin says. If you are doing crits or XCO your training will look very different than pure endurance. However, the general premise of balancing out your training and giving time for recovery is on point.
@ashleyhouse9690 how 'bout this: even if you aren't a cyclist but wear, say an Apple watch, start looking at your HR, sleep data, HRV, etc., and see what you can optimize... And then, get a bike! 😉
Excellent video. I am 51 male, I have a 52 Vo2Max and 294 FTP. This is the fittest I have ever been thanks to keeping track of all my metrics. Something that was not available for regular people just a few years ago. Its life-changing. I quit sugar and alcohol and my weight plummeted. My father died of cancer when he was just 50 so I am aware of how important is to be fit when you are not young anymore.
What a video! Congratulations, your approach is more accessible and easy to follow than most of others TH-camrs. I'll put you at the 1% category, the one that the video is really helpful, contextualized and fun to watch. Thank you very much for your content and looking forward for the next ones.
What a great video. I am guilty of not running / cycling with friends often because it interferes my training. It indeed is sad hearing you say that. Think I will change that straight away.
Me too, Nick. I'm making a big effort to get out with new gravel riding friends as well as my mtb pals this year. Also going on cycling trips is just such a great sports/social thing in life (which then just motivates me to train... so I don't get dropped 😊)
Excellent video as always. A few things off the top of my head. I went from being a "if it isn't on Strava, it didn't happen" type of guy to the opposite for a while, ditching the metrics all together. Then I hit my 50s and with that came a kind of fitness imperative. I worked very hard, mostly doing the Garmin running training programmes with a ton of fast intervals and got my VO2Max quite high for my age. It's slipped a little in the last 2 years, but I'm back on it again. For me, having the watch really fires my competitive side. So often I will say to myself - I'll just knock off an easy 10 kayer (trail run). At the 1km mark, my watch will note my 1k time (say 4:58). That will trigger me to commit to keeping every km < 5 mins with a reward if I do (like a milkshake or a new sports car*). That goal will almost certainly change to - I'll have a 10k average of < 4:30mins/km etc. So much for the easy run, but running on my own, it is a form of motivation. Trouble is, that I will have hurt so much that it's a bigger effort next time to get started! Great channel and as a cyclist myself, I recommend checking out Veloviewer, which latches on to Strava and gives an amazing metrics interface for not much $. I have no affiliation with Veloviewer, but love it (being a numbers guy)! Cheers from Australia - Dave * _...well, maybe just a milkshake!_ 😛
Thanks, Dave! I'm with you: I created a zone 2 workout for my Garmin watch so it beeps when my ride starts turning into tempo and threshold. LOL. It's so hard to go slow. But there's no doubt about it training different zones really helps with VO2 Max (and endurance). 🙌
Really enjoyed this thanks. Great tips, I’ve been doing the zone 2 work, tempo and riding with friends, since I retired. I got back into serious cycling four years ago and in the process lost 16kg, putting me back at 60kg, I love the hills and am lucky at 67, I have a healthy VO2 Max around 49, low resting HR around 42bpm and high around 177bpm. Which I put down to all the things you mention.
I just came across this video as a suggestion. I CANNOT believe you only have 778 subs. The content was AMAZING and the production quality is on point. Excuse me while I go check out the rest of your videos :)
I liked you right away!!! What a great content and well edited video... Awesome!!! I just got in my forties and I gave myself a Garmin watch and which was a life-changing for me... I lost forty pounds in 6 months, became a runner and i just signed up for the Chicago Marathon just after 8 months of my first run with my Garmin watch no more to saying I love data and buying a Garmin watch was a real life-changing for me... thank you!!!
Great vid. Just found this on my feed today. Everything you’ve talked about here is me! 52, Garmin fixed. Cyclist. Just started strength training with Kettlebells last year. I’ve ridden outside today here in the UK. 2 degrees / windchill -4 degrees. Sun was out. Roads were safe. Wrapped up and tootled along for 1hr 15m. Loved it. Shall be catching up with your content 🙌🏻
Thanks for the feedback, Geraldine! Great to have you on the ride with us. And agree 2C is okay... We had that and now it's -10 to -20C... it's a hard pass. 🥶
Thanks for a great video. I’m fortunate to live on the shores of Georgian Bay where I can cycle all summer and cross-country ski all winter. At 69, my VO2 Max is 46 (down slightly due to the transition between seasons). About 18 months ago I was diagnosed with Atrial Flutter and had an Ablation surgery (they go through the groin into your heart to resolve the abnormal heart beats). Studying my Garmin stats, primarily heart rate and HRV led me to seek medical advice in the first place. I continue to review my stats, especially the quality of my sleep and I have never been more active. Last year I met a 91 year old going up a hill cross-country skiing. I WANT THAT.
Way to go on the VO2 Max! 🙌 Impressive. Thanks for that addition to the content: seeing when things aren't right! My dad had ablation surgery too -- really worked. We need to see more of those nonagenarians in the wild to see what can be! Thanks for watching and sharing.
Despite watching a lot of TH-cam videos, I never comment. I felt compelled to do so on this one though - it was great. Production quality is incredible and content is informative and accurate. Keep going, I'm pretty sure this channel will explode soon! Well done!
73-year-old mountain biker here that lives in northern Arizona. I ride 2 to 3 times a week totaling 50 to 75 miles. Although I am not racing, I feel like I am training for the rest of my life to be as physically fit as I can as long as I live. I will bike until I am no longer able to push the petals.
I love all the datas! As a 46yo coming from a 3:33 to a (hopefully very soon) sub 3 hr marathon my VO2 max hasn’t changed in 12 months (it’s 52). I know if I do all the right things like you mention, all will be good!
As a fellow Torontoian, and road cyclist, I’m counting down the days till spring, not a fan of winter riding and getting all bundled up and dodging pot holes AND ice patches. Got a great deal on a wheel on trainer and have been loving Zwift. Really appreciated your video, and high quality editing, and fact checking. Ride on 😊
Great video ❤️ absolutely true with data and your description 👍 I have been tracking and training very long, now I am 61 with 51 vo2 max doing mostly zone 2 running. I follow restitution and load on my Garmin as well as sleep quality and more . I fully agree on what lowers sleep quality - it hits me every Saturday morning 😂
After I don’t know how many years of following cycling fitness videos, yours just popped up my feed today. Great content! I’ll definitely be looking for more I have a love/hate relationship with Garmin. I hate the fact that every enjoyable ride results in a recommended recovery time of two or three days. But I forget all that when it tells me that I have the VO2 max of an excellent 20 yr old. Nice to hear when I am 64😊 Have to work on sleep score and #5, but we all have choices to make🤔
Thanks for the feedback - really appreciate it! My guess is the recovery time will shorten when you optimize your sleep. And yes -- #5 is a lot easier to nix when you didn't do much in the first place. Maybe run an experiment for a month? 🤔
Agree. Good content that rings true for me. I've found the odd drink (if before 7pm) does not impact my sleep much. But eating late, eating too much (my personal problem) or eating dinner with high-fat content is for sure going to produce a poor sleep score.
Great video! I enjoyed it so much. I had COVID over the holiday season and my VO2 Max dropped from 54 to 50. I really want to get it back up to 54, or even get it to 55, which is my age.
I'm so glad you enjoyed it! That makes my day. I'm still stuck at 48... I have a thought on this that I'll share in an upcoming video. Keep on truckin'!! 😊
Good Stuff. At 72 I’m just learning about VO2max. I’ve increased from 32 to 35 in the last year. Good for my age, but not elite. I’m mixing in interval training once a week to push it up. A real fan of Dr. Attila,s work. Thanks for the good informative video. I do some videos myself so I appreciated the effort and production quality. It’s a lot of work!
Thanks for the support, Ray! We're just really getting going. I love figuring out how to put sports physiology/longevity science to work for us as cyclists. It's a labour of love!
Great video and sound advice...but, what is High Aerobic HR while cycling??? I have been in Zone 2 to some time, indeed the reports appear to suggest upping the effort! Thanks listening. Shaun
Zone 3 and 4 will help with high aerobic... Pushing beyond the pace where you can still talk. I try to do one anaerobic session per week which is over 90% of your max HR. Thanks for watching 😊
Great video. I’ve only just started wearing a smart watch, after once mooring people for wearing them, and have been surprised at how much I’m looking at the data. It’s definitely been a motivator to get me moving some more to achieve my goals. It’s also been interesting to see how my body responds to being on a business trip, and it’s worse than I would have imagined. I woke this morning to a indicated 40% body battery.
Welcome to the data club! You are so right about business trips and travel in general. I'll bet your HRV is lower too. It has an impact on body battery. Thanks for watching!
Great video! I'm not a cyclist, I run + lift weights, and I absolutely love all the data my Fenix provides me. I don't train for anything specific, but am always trying to improve, with the main focus on recovery. I'm 51, my sleep went down the drain when I was going through menopause, and when it finally started getting somewhat decent again, I got thyroid issues. So I make sure to train smarter these days, with plenty of zone 2 work, with separate speed days. The combination of resting heart rate and HRV allowed me to pick up on my health issue early, so that alone makes it more than worth it.
Great comment! Runners are welcome. 😊Yes, I was a full-patch insomniac in my 40s (peri-menopause). It's a 100x better these days. I totally agree that HRV is very predictive of health issues... even the flu. We've seen our HRV hit rock bottom right before we realize we're sick. I love how smart you're being about your training!
Great video. I am borderline obsessed with the stats from my Garmin but am mindful to keep it all in perspective. The way I figure it, there are a lot worse ways to spend your time and attention.
Fab video. Didn’t know what vo2 max was. Now i do. My biggest challenge now is getting a sports watch. Can’t decide between a garmin 265 and an apple watch.
Thank you! I'm not an Apple watch person... maybe another Century Rider will weigh in on that. One thing I like about my Garmin is I can go days without charging it which means I can wear it to bed and get my sleep data on top of all my activities.
I'm 49 years old and I run anywhere from 600 to 700 miles a year. I also plan on running a marathon when I'm 80. I struggle with lots of stress on my sleep and keeping my energy up all the time. My goal is to get my VO2 max to 53. This might be the best video I've ever watched that will affect my life. I'm always trying to beat the 20-year-olds in races but I'm not doing much for my health as I age. I am happy to start following you to get more guidance on Better Health and happiness. Thank you so much.
John, wow - your comment means a lot. Thank you. I love you how mentioned "happiness". I think there are 6 big buckets we've got to focus on to round out our cardio to age well in every respect. I don't know if you've signed up for our new email, "The Signal" but in the course of my research there are so many things that amaze/shock me, I thought I'd share them with our Century Riders. Here you go: centuryride.com/email/ Totally up to you, but I'd love you to join us.
Yes, I absolutely LOVE numbers! (That's part of the reason I got a Garmin...) So yeah, I get the night of sleep that's all orange. Not even a bit of blue. My watch usually says it was "Non-restorative". I've added your sleep video to my watch later list, so I am definitely looking forward to that. I want to wake up in the morning with some energy so that I can get out on the mountain bike more!
Superb video! new sub here... I started running almost a year ago and i love it. The data aspect is so intersting in this type of sports and pull of my nerdy side... sorry if my english is kinda bad.
G’day! At 52, I look back on my 42 y.o self & though I was pretty fit, I was far from elite then. I’d be worried about setting such a high standard for myself given I am now far more prone to injury. Above average VO2 max may be a far more achievable 1st step. Like you, I’m loving the data the Garmin gives me. Take care
You’re very good on camera and great at conveying a clear message. You did an excellent job with this video. Your subscriber count does not match up with your talent. Keep up the good work.
it happen to me too, when i start running at 40s. I interested in every data on my garmin. I also follow the daily suggested workout, but not always, cause sometimes, when i pause training for more than 3 days (you know, life gets in the way), i shouldn't go for high aerobic, or even anaerobic things. Sleep quality and stress level is very important to be blue (i mean many resting condition all day). i start vo2max on 38 and now 42. its getting harder to get higher, when there is not enough time to train (exercise & resting)
OMG you nailed it with this video as i too am a Garmin Data Junkie!!! and the alcohol and sleep data is amazingly how different my sleep has been since I gave it up 1 January
The only issue i have is the 7 day average for hrv affecting training status. It constantly says I'm strained. I work 3 13hr shifts and I'm off for 4 days. But when you score in the 40s for 2 days in a row no matter how good I sleep for the other 5 it always shows I'm strained.
I'm assuming your HRV is "unbalanced"? One of our good friends is a firefighter with erratic sleep patterns as a result and his sleep score is really poor. He was stunned when he got his Fenix 7. You may want to follow this guy: Marco Altini... his whole focus is HRV and I thinks he built an app. So much to learn on the HRV front.. I even think some of the experts skirt this topic.
OK... this looks new... is it? Anyway, I'm almost 77, hopefully not in my marginal decade, VO2 Max 31 (after a Covid bout), but climbing, Brit born and Canadian by adoption, however living in Santa Cruz, CA. I'm on Strava, Garmin 955/TACx tied, for many years a Zwift, Rouvy (I've ridden Vancouver to Whistler "Sea to Sky" virtually) indoor rider and I ride outside too, mostly a roadie on bike paths (we have some great long ones here on the Monterey Bay, and the "real" Sea to Sky is on my bucket list). I've been doing the GCN January 30 for 30 but just took a day off after #12 when I got the dreaded "overreaching" on the Garmin. What you are preaching I am very much aligned with, so keep this going please!
Thank you SO much for the encouragement! I'm encouraged by YOU! I don't think people see enough examples like you to see what's possible. 🙌🏼 And yes... Video is new and channel is pretty new 😊
PLEASE keep going... there are a lot of "mature" riders out there, a community that is growing thanks to the newer world of virtual riding, which makes it even easier to maintain interest, activity, and even fulfill the competitive urge when it crops up. GCN's released a video last week on endurance advantages of being older, which to me shows there's a whole new world out there to explore as we get older. I count myself as extremely lucky. I'm healthy (although recovered from a virus induced CHF several years ago), with good genes, a supportive family and a good overall lifestyle, and still working full time in high tech. A great deal of this is due to mental attitude as well, which is something else I am learning about.
@@davidwrightsr4188 We will David! I really believe you have to craft the life you want to live after 50... on and off the bike. And we're going to talk about that on this channel. So glad you're on this ride with us.
Belle video, très intéressante et motivante. L’activité physique change vraiment la vie. Moi je rame plusieurs fois par semaines et à 57 ans, ça me va bien. Et à ma Garmin aussi.
I hear a lot of videos on this topic, especially the giving up of alcohol. My question to everyone is “how much are you drinking?” Having a glass of wine or a cocktail, keyword being “a” it should not be affecting sleep or performance. This is something that needs to be quantified.
I'm a sample of one. Actually we're a sample of two. I've just noticed for me, that a single glass of wine does affect my sleep. I have heard Peter Attia (who does drink) say that one glass can affect the quality of sleep. But what's great is that you can watch your data and know.... for you!
Just got a fenix, which is watching me all the time.. and I’m having to get used to, not just extra weight on my wrist blimey they big, but also the feeling it’s criticising me.. undertraining, to over reaching, at the same time telling me in not recovering enough but also telling me I’m not meeting goals do more consistent runs.. my heads spinning 😂😂
I had to get used to it on my wrist too! I think it's a matter of watching for trends over time. I've found when I'm not sleeping well and my HRV gets "unbalanced" I get those "cool it" messages.
Nice video. One tiny thing to instant improve your VO2 max Mentioned definition of VO2 max is milliliters of oxygen per kilogram of the body mass per minute Per kg of the body mass exercises You cannot beat math. But any activity will boost this even further.
This is the question of the day! I'm right there with you. I'm down another point... After a sprints ride!! What I'm curious about is your HRV currently. Mine has dipped in the last 10 days into the red. But it's bouncing back. I think HRV has a lot to do with it. We've been wondering if the lack of sun, and being outside has an impact.
Great video! At the point I’m at, I’m just very happy to be in elite for my decade with elite for the decade younger being a viable possibility with the right training and loss of the extra pounds I’m carrying.
Yes! I love my Garmin watch (I have the Fenix 6... there's a Fenix 8 now) for cycling but also for sleep tracking, our morning walks, tracking my weight and water intake. I like the holistic data I end up collecting. Also it lasts for days without recharging.
I 100% agree with what you are training for. I don't race, but I live for every mountain bike ride. I take a bike ride over a night of drinking every time. Even switched to NA drinks at guy's poker night and golf course. Also that climb you showed toward the end looks a lot like the trails that keep me exhausted here in MI. Great video. Any effort people can put into their health pays back many times over.
Right on, Chris! Glen *loves* beer and the non-alcoholic craft beer is really, really good. And a non-alcohol cocktail at a restaurant is all I need. Thanks for watching. 😊
@@CenturyRide Chestrape gives a fairly accurate heartrate, but VO2 Max estimate has much more individual variation. You don’t get lactate values from heartrate monitor.
Here is one problem regarding VO2 Max - measurement. I like data. I have a Garmin 840 cycling computer and an Apple Watch. My Apple Watch says that my VO2 Max is 46 - 47. My Garmin says that my VO2 Max is 37. Now in both cases that is very good for a 72 year old male. However, what bothers me is the size of the discrepancy. How valid are these numbers? Does it even matter? Well according to Peter Attia, VO2 Max is the single best indicator of HealthSpan. So yeah, it probably matters.
Sorry for the delay... I read an article by a reputable sports writer saying that Garmin's VO2 Max rating is correct to within 3 to 5% of a lab test. I don't know about Apple's reliability on this front. I agree with you that VO2 Max is important. I'm working on a VO2 Max video now! I'll add it to my research questions. Thanks for watching.
My social ride is a hell xD riding with an uncle of my wife he puts out 300+ watts and goes like a steam train. And he is 57 🥵 i am 27 atm but my goal is to be that fit aswell when i am 50+
I'd put it to the test over time. It doesn't have to be perfect to find which behaviours aren't serving you. You see trends after a while. I make a little note every day in Garmin Connect. I can tell you without a shadow of a doubt now if I finish eating at 8PM... it's not going to be a great sleep. Thanks for watching!
I've looked at the data, I am a trail runner, lots of hills. I went out on a 100-mile road ride on my bike, even though I hadn't ridden in a year. No problem. Why? Because cycling is easy. If you want to get fit and strong and have a great VO2 Max, and incredible endurance, throw out your bike and do a real workout - run hills.
Its easy to get sucked into all these numbers and all it does it suck the fun out of your workouts. suddenly it becomes like a job, a burden. I love your enthusiasm and I understand that you want to train in the scientific way, but please don't get burned out. VO2 max is very important, especially as we get older. But equally important is strength training.
We're in control of ourselves ultimately, right? I really listen to how I feel and pull the plug on really low energy days... or go for it when I feel like it's green lights. We're in it for the long haul, right? What's one day? 😊
Adapting to higher carb? Most studies point to weight gain resulting from restricting carbs/calories (body goes into storage mode) for serious cyclists anyway. I suppose there are different levels to “serious” though. Interested to get your take. “Low carb” is a bad word in cycling… and in my experience, it’s warranted.
@@VendetaBrown Well we're definitely "low" not "no" carbs. I start my day with carbs and protein. It has worked for us but as I've learned different diets for different people!
What do think? Are you into your data? Do you use it to optimize your health and fitness?
yes, but you should not follow 100% of what Garmin says. If you are doing crits or XCO your training will look very different than pure endurance. However, the general premise of balancing out your training and giving time for recovery is on point.
@@finder2267 🎯 You are in charge of you! I'm actually interested in trying TrainerRoad now that they have a "Masters" toggle.
Anybody who isn't mindful of their performance data is not a cyclist, they're just someone who rides a bike.
@ashleyhouse9690 how 'bout this: even if you aren't a cyclist but wear, say an Apple watch, start looking at your HR, sleep data, HRV, etc., and see what you can optimize... And then, get a bike! 😉
@@CenturyRide That's when you really get hooked! Being healthy is the best addiction. 👍👍👍
Excellent video. I am 51 male, I have a 52 Vo2Max and 294 FTP. This is the fittest I have ever been thanks to keeping track of all my metrics. Something that was not available for regular people just a few years ago. Its life-changing. I quit sugar and alcohol and my weight plummeted. My father died of cancer when he was just 50 so I am aware of how important is to be fit when you are not young anymore.
Great comment and well done on those metrics! I'm way fitter than I was in my 30s. Feels good... makes you feel young!
@@DP-sh3nk Congratulations !!!
What a video! Congratulations, your approach is more accessible and easy to follow than most of others TH-camrs. I'll put you at the 1% category, the one that the video is really helpful, contextualized and fun to watch. Thank you very much for your content and looking forward for the next ones.
Thank you SO much for the feedback! Working on something new right now... see you soon-ish. Haha!
First video I’ve seen on your channel. Well done production quality!
Thanks, Jason. Appreciate the feedback 😊
Great video! I learned a lot and I really like to see points broken down in such practical detail like this. 👍👍
Thank you so much! 🙏 I appreciate the feedback from a pro like you. #learning
What a great video. I am guilty of not running / cycling with friends often because it interferes my training. It indeed is sad hearing you say that. Think I will change that straight away.
Me too, Nick. I'm making a big effort to get out with new gravel riding friends as well as my mtb pals this year. Also going on cycling trips is just such a great sports/social thing in life (which then just motivates me to train... so I don't get dropped 😊)
Excellent video as always. A few things off the top of my head. I went from being a "if it isn't on Strava, it didn't happen" type of guy to the opposite for a while, ditching the metrics all together. Then I hit my 50s and with that came a kind of fitness imperative. I worked very hard, mostly doing the Garmin running training programmes with a ton of fast intervals and got my VO2Max quite high for my age. It's slipped a little in the last 2 years, but I'm back on it again.
For me, having the watch really fires my competitive side. So often I will say to myself - I'll just knock off an easy 10 kayer (trail run). At the 1km mark, my watch will note my 1k time (say 4:58). That will trigger me to commit to keeping every km < 5 mins with a reward if I do (like a milkshake or a new sports car*). That goal will almost certainly change to - I'll have a 10k average of < 4:30mins/km etc. So much for the easy run, but running on my own, it is a form of motivation. Trouble is, that I will have hurt so much that it's a bigger effort next time to get started!
Great channel and as a cyclist myself, I recommend checking out Veloviewer, which latches on to Strava and gives an amazing metrics interface for not much $. I have no affiliation with Veloviewer, but love it (being a numbers guy)! Cheers from Australia - Dave * _...well, maybe just a milkshake!_ 😛
Thanks, Dave! I'm with you: I created a zone 2 workout for my Garmin watch so it beeps when my ride starts turning into tempo and threshold. LOL. It's so hard to go slow. But there's no doubt about it training different zones really helps with VO2 Max (and endurance). 🙌
Really enjoyed this thanks. Great tips, I’ve been doing the zone 2 work, tempo and riding with friends, since I retired. I got back into serious cycling four years ago and in the process lost 16kg, putting me back at 60kg, I love the hills and am lucky at 67, I have a healthy VO2 Max around 49, low resting HR around 42bpm and high around 177bpm. Which I put down to all the things you mention.
Wow, so impressed, Graham! Thanks for the inspiring comment. 👏🏻
I just came across this video as a suggestion. I CANNOT believe you only have 778 subs. The content was AMAZING and the production quality is on point.
Excuse me while I go check out the rest of your videos :)
Wow! Thank you so much. We're just getting started and comments like this really motivate us. Stay tuned! 😊
I liked you right away!!! What a great content and well edited video... Awesome!!! I just got in my forties and I gave myself a Garmin watch and which was a life-changing for me... I lost forty pounds in 6 months, became a runner and i just signed up for the Chicago Marathon just after 8 months of my first run with my Garmin watch no more to saying I love data and buying a Garmin watch was a real life-changing for me... thank you!!!
Wow... What an amazing story! Thanks for watching! 😊
Good production value. Keep up the good work!
Thank you!
Great vid. Just found this on my feed today. Everything you’ve talked about here is me! 52, Garmin fixed. Cyclist. Just started strength training with Kettlebells last year. I’ve ridden outside today here in the UK. 2 degrees / windchill -4 degrees. Sun was out. Roads were safe. Wrapped up and tootled along for 1hr 15m. Loved it. Shall be catching up with your content 🙌🏻
Thanks for the feedback, Geraldine! Great to have you on the ride with us. And agree 2C is okay... We had that and now it's -10 to -20C... it's a hard pass. 🥶
@@CenturyRide oh Lord, that is cold 🥶
Thanks for a great video. I’m fortunate to live on the shores of Georgian Bay where I can cycle all summer and cross-country ski all winter. At 69, my VO2 Max is 46 (down slightly due to the transition between seasons). About 18 months ago I was diagnosed with Atrial Flutter and had an Ablation surgery (they go through the groin into your heart to resolve the abnormal heart beats). Studying my Garmin stats, primarily heart rate and HRV led me to seek medical advice in the first place. I continue to review my stats, especially the quality of my sleep and I have never been more active. Last year I met a 91 year old going up a hill cross-country skiing. I WANT THAT.
Way to go on the VO2 Max! 🙌 Impressive. Thanks for that addition to the content: seeing when things aren't right! My dad had ablation surgery too -- really worked. We need to see more of those nonagenarians in the wild to see what can be! Thanks for watching and sharing.
Great video! Thank you for sharing all of the tips and recommendations.
Thanks, Melvin! ☺️
This was a very well made video. Thanks for the tips on sleep.
Thanks for your feedback! Really appreciate it. 🙏🏻
This Video is very well made :) Enjoyed it! Keep them coming!
Thank you so much! Working on the next one now. See you soon.
Despite watching a lot of TH-cam videos, I never comment. I felt compelled to do so on this one though - it was great. Production quality is incredible and content is informative and accurate. Keep going, I'm pretty sure this channel will explode soon! Well done!
Thank you so much! We really appreciate the support.
73-year-old mountain biker here that lives in northern Arizona. I ride 2 to 3 times a week totaling 50 to 75 miles. Although I am not racing, I feel like I am training for the rest of my life to be as physically fit as I can as long as I live. I will bike until I am no longer able to push the petals.
I'd like this 10x if I could! Love your mindset. BTW, I MTB'd in Sedona in October. What a treat!
I love all the datas! As a 46yo coming from a 3:33 to a (hopefully very soon) sub 3 hr marathon my VO2 max hasn’t changed in 12 months (it’s 52). I know if I do all the right things like you mention, all will be good!
Wow, I respect that time and goal! Way to go. Still down a point at 48... Did Norwegian 4x4 intervals yesterday but no dice. Keep going!!
Great Video! I love my Garmin and use it to inform me about out fitness. You gave me some good information to think about. Thanks!
Thanks for watching! So glad you found it useful.
As a fellow Torontoian, and road cyclist, I’m counting down the days till spring, not a fan of winter riding and getting all bundled up and dodging pot holes AND ice patches. Got a great deal on a wheel on trainer and have been loving Zwift.
Really appreciated your video, and high quality editing, and fact checking.
Ride on 😊
We did a couple of road rides along Lake Ontario when it was 2C... But now? No thanks! Indoor training for the win see ya in spring 😊
Great video ❤️ absolutely true with data and your description 👍 I have been tracking and training very long, now I am 61 with 51 vo2 max doing mostly zone 2 running. I follow restitution and load on my Garmin as well as sleep quality and more . I fully agree on what lowers sleep quality - it hits me every Saturday morning 😂
So I'm not the only one! The new dinner-done-by hour is 6. Really makes a difference. Thanks for watching😊
After I don’t know how many years of following cycling fitness videos, yours just popped up my feed today. Great content! I’ll definitely be looking for more
I have a love/hate relationship with Garmin. I hate the fact that every enjoyable ride results in a recommended recovery time of two or three days. But I forget all that when it tells me that I have the VO2 max of an excellent 20 yr old. Nice to hear when I am 64😊
Have to work on sleep score and #5, but we all have choices to make🤔
Thanks for the feedback - really appreciate it! My guess is the recovery time will shorten when you optimize your sleep. And yes -- #5 is a lot easier to nix when you didn't do much in the first place. Maybe run an experiment for a month? 🤔
Agree. Good content that rings true for me. I've found the odd drink (if before 7pm) does not impact my sleep much. But eating late, eating too much (my personal problem) or eating dinner with high-fat content is for sure going to produce a poor sleep score.
Great video! I enjoyed it so much. I had COVID over the holiday season and my VO2 Max dropped from 54 to 50. I really want to get it back up to 54, or even get it to 55, which is my age.
I'm so glad you enjoyed it! That makes my day. I'm still stuck at 48... I have a thought on this that I'll share in an upcoming video. Keep on truckin'!! 😊
Good Stuff. At 72 I’m just learning about VO2max. I’ve increased from 32 to 35 in the last year. Good for my age, but not elite. I’m mixing in interval training once a week to push it up. A real fan of Dr. Attila,s work. Thanks for the good informative video. I do some videos myself so I appreciated the effort and production quality. It’s a lot of work!
Thanks for the support, Ray! We're just really getting going. I love figuring out how to put sports physiology/longevity science to work for us as cyclists. It's a labour of love!
I’m a runner but it’s all the same philosophy. Subbed your channel. Keep up the good work!
@@Ray_Here Thank you!!
Great video and sound advice...but, what is High Aerobic HR while cycling??? I have been in Zone 2 to some time, indeed the reports appear to suggest upping the effort! Thanks listening. Shaun
Zone 3 and 4 will help with high aerobic... Pushing beyond the pace where you can still talk. I try to do one anaerobic session per week which is over 90% of your max HR. Thanks for watching 😊
Great video. I’ve only just started wearing a smart watch, after once mooring people for wearing them, and have been surprised at how much I’m looking at the data. It’s definitely been a motivator to get me moving some more to achieve my goals. It’s also been interesting to see how my body responds to being on a business trip, and it’s worse than I would have imagined. I woke this morning to a indicated 40% body battery.
Welcome to the data club! You are so right about business trips and travel in general. I'll bet your HRV is lower too. It has an impact on body battery. Thanks for watching!
Great video! I'm not a cyclist, I run + lift weights, and I absolutely love all the data my Fenix provides me. I don't train for anything specific, but am always trying to improve, with the main focus on recovery. I'm 51, my sleep went down the drain when I was going through menopause, and when it finally started getting somewhat decent again, I got thyroid issues. So I make sure to train smarter these days, with plenty of zone 2 work, with separate speed days. The combination of resting heart rate and HRV allowed me to pick up on my health issue early, so that alone makes it more than worth it.
Great comment! Runners are welcome. 😊Yes, I was a full-patch insomniac in my 40s (peri-menopause). It's a 100x better these days. I totally agree that HRV is very predictive of health issues... even the flu. We've seen our HRV hit rock bottom right before we realize we're sick. I love how smart you're being about your training!
Excellent content well presented. Subscribed. Thanks.
Thank YOU! Really appreciate your support, Tony!
Great video. I am borderline obsessed with the stats from my Garmin but am mindful to keep it all in perspective. The way I figure it, there are a lot worse ways to spend your time and attention.
Thank you... agree! It's fascinating.
Fab video. Didn’t know what vo2 max was. Now i do. My biggest challenge now is getting a sports watch. Can’t decide between a garmin 265 and an apple watch.
Thank you! I'm not an Apple watch person... maybe another Century Rider will weigh in on that. One thing I like about my Garmin is I can go days without charging it which means I can wear it to bed and get my sleep data on top of all my activities.
I'm 49 years old and I run anywhere from 600 to 700 miles a year. I also plan on running a marathon when I'm 80. I struggle with lots of stress on my sleep and keeping my energy up all the time. My goal is to get my VO2 max to 53. This might be the best video I've ever watched that will affect my life. I'm always trying to beat the 20-year-olds in races but I'm not doing much for my health as I age. I am happy to start following you to get more guidance on Better Health and happiness. Thank you so much.
John, wow - your comment means a lot. Thank you. I love you how mentioned "happiness". I think there are 6 big buckets we've got to focus on to round out our cardio to age well in every respect. I don't know if you've signed up for our new email, "The Signal" but in the course of my research there are so many things that amaze/shock me, I thought I'd share them with our Century Riders. Here you go: centuryride.com/email/ Totally up to you, but I'd love you to join us.
Yes, I absolutely LOVE numbers! (That's part of the reason I got a Garmin...) So yeah, I get the night of sleep that's all orange. Not even a bit of blue. My watch usually says it was "Non-restorative". I've added your sleep video to my watch later list, so I am definitely looking forward to that. I want to wake up in the morning with some energy so that I can get out on the mountain bike more!
All orange... gotta fix that for sure!! Run an experiment for a month... Eating early, no booze, etc. See how you feel! Thanks for watching. 😊
Really enjoyed this video - great work!
Thank you, Gary! I'm so glad you enjoyed it.
Superb video! new sub here... I started running almost a year ago and i love it. The data aspect is so intersting in this type of sports and pull of my nerdy side... sorry if my english is kinda bad.
Welcome to Century Ride -- thanks for joining us! Your English is great, btw. I agree, I love to nerd out over the data too. 🙌
Very informative and well put together video.
Thank you, Michael!
Your most successful video 👍Keep up the good work, cheers!
Thank you! We're gonna try! 😊
G’day! At 52, I look back on my 42 y.o self & though I was pretty fit, I was far from elite then. I’d be worried about setting such a high standard for myself given I am now far more prone to injury. Above average VO2 max may be a far more achievable 1st step. Like you, I’m loving the data the Garmin gives me. Take care
Absolutely! One step at a time!
You’re very good on camera and great at conveying a clear message. You did an excellent job with this video. Your subscriber count does not match up with your talent. Keep up the good work.
Thank you so much, Chris. I really appreciate the feedback. It's early days.
Interesting video. I've never considered that V02 max had a correlation with reduced risk of mortality. Just seen it as another fun target in my data.
Right!?! More bang for your buck 😊
Thanks for sharing this!
Thanks for watching! 👏
I enjoyed this. Thanks for a good collection of data and sources and presenting them so well.
Thanks, Norman! Appreciate the support. 😊
Great video thanks !😊
Thank YOU for watching and commenting!
it happen to me too, when i start running at 40s. I interested in every data on my garmin. I also follow the daily suggested workout, but not always, cause sometimes, when i pause training for more than 3 days (you know, life gets in the way), i shouldn't go for high aerobic, or even anaerobic things. Sleep quality and stress level is very important to be blue (i mean many resting condition all day). i start vo2max on 38 and now 42. its getting harder to get higher, when there is not enough time to train (exercise & resting)
Way to go on your VO2 Max 👏 The higher it gets, the harder it is to improve. We're going to talk more about this on the channel... so stay tuned.
Practical. Makes perfect sense and all articulated very well.
Thanks for the feedback! 🙏
I am 52 years old marathon runner. Liked your channel. Keep going.
Thank you for your support! We're just getting started. 😊
OMG you nailed it with this video as i too am a Garmin Data Junkie!!! and the alcohol and sleep data is amazingly how different my sleep has been since I gave it up 1 January
Thank you! Maybe you'll keep your good sleeps going in Feb.
@@CenturyRide absolutely looking to make it a part of my lifetstyle!!! Loving the Channel by the way as a new sub to your channel
@@silverbackcyclist1 thank you so much! So great to have you on the ride with us. 😊
The only issue i have is the 7 day average for hrv affecting training status.
It constantly says I'm strained.
I work 3 13hr shifts and I'm off for 4 days. But when you score in the 40s for 2 days in a row no matter how good I sleep for the other 5 it always shows I'm strained.
I'm assuming your HRV is "unbalanced"? One of our good friends is a firefighter with erratic sleep patterns as a result and his sleep score is really poor. He was stunned when he got his Fenix 7. You may want to follow this guy: Marco Altini... his whole focus is HRV and I thinks he built an app. So much to learn on the HRV front.. I even think some of the experts skirt this topic.
OK... this looks new... is it? Anyway, I'm almost 77, hopefully not in my marginal decade, VO2 Max 31 (after a Covid bout), but climbing, Brit born and Canadian by adoption, however living in Santa Cruz, CA. I'm on Strava, Garmin 955/TACx tied, for many years a Zwift, Rouvy (I've ridden Vancouver to Whistler "Sea to Sky" virtually) indoor rider and I ride outside too, mostly a roadie on bike paths (we have some great long ones here on the Monterey Bay, and the "real" Sea to Sky is on my bucket list). I've been doing the GCN January 30 for 30 but just took a day off after #12 when I got the dreaded "overreaching" on the Garmin. What you are preaching I am very much aligned with, so keep this going please!
Thank you SO much for the encouragement! I'm encouraged by YOU! I don't think people see enough examples like you to see what's possible. 🙌🏼
And yes... Video is new and channel is pretty new 😊
PLEASE keep going... there are a lot of "mature" riders out there, a community that is growing thanks to the newer world of virtual riding, which makes it even easier to maintain interest, activity, and even fulfill the competitive urge when it crops up. GCN's released a video last week on endurance advantages of being older, which to me shows there's a whole new world out there to explore as we get older. I count myself as extremely lucky. I'm healthy (although recovered from a virus induced CHF several years ago), with good genes, a supportive family and a good overall lifestyle, and still working full time in high tech. A great deal of this is due to mental attitude as well, which is something else I am learning about.
@@davidwrightsr4188 We will David! I really believe you have to craft the life you want to live after 50... on and off the bike. And we're going to talk about that on this channel. So glad you're on this ride with us.
Belle video, très intéressante et motivante. L’activité physique change vraiment la vie. Moi je rame plusieurs fois par semaines et à 57 ans, ça me va bien. Et à ma Garmin aussi.
Merci!
I hear a lot of videos on this topic, especially the giving up of alcohol. My question to everyone is “how much are you drinking?” Having a glass of wine or a cocktail, keyword being “a” it should not be affecting sleep or performance. This is something that needs to be quantified.
I'm a sample of one. Actually we're a sample of two. I've just noticed for me, that a single glass of wine does affect my sleep. I have heard Peter Attia (who does drink) say that one glass can affect the quality of sleep. But what's great is that you can watch your data and know.... for you!
I like tracking simple data consistently. Low effort - high reward. The data motivates me and teaches me.
Me too!
J’adore tes vidéos je découvre ta chaîne j’ai binge watch quasi tout haha
Merci beaucoup! 😊
Just got a fenix, which is watching me all the time.. and I’m having to get used to, not just extra weight on my wrist blimey they big, but also the feeling it’s criticising me.. undertraining, to over reaching, at the same time telling me in not recovering enough but also telling me I’m not meeting goals do more consistent runs.. my heads spinning 😂😂
I had to get used to it on my wrist too! I think it's a matter of watching for trends over time. I've found when I'm not sleeping well and my HRV gets "unbalanced" I get those "cool it" messages.
Nice video.
One tiny thing to instant improve your VO2 max
Mentioned definition of VO2 max is milliliters of oxygen per kilogram of the body mass per minute
Per kg of the body mass
exercises
You cannot beat math.
But any activity will boost this even further.
Yes, I think you're right. Thanks for the comment. And thanks for watching!
Great content!
Thank you! 🙏
Hi, why does VO2 max drop in the winter?
This is the question of the day! I'm right there with you. I'm down another point... After a sprints ride!! What I'm curious about is your HRV currently. Mine has dipped in the last 10 days into the red. But it's bouncing back. I think HRV has a lot to do with it. We've been wondering if the lack of sun, and being outside has an impact.
Great video! At the point I’m at, I’m just very happy to be in elite for my decade with elite for the decade younger being a viable possibility with the right training and loss of the extra pounds I’m carrying.
Well done! 👏 and spot on about weight (me too). I've got a couple of videos we're going to do on that very topic!
Do you recommend a garmin watch for biking??
Yes! I love my Garmin watch (I have the Fenix 6... there's a Fenix 8 now) for cycling but also for sleep tracking, our morning walks, tracking my weight and water intake. I like the holistic data I end up collecting. Also it lasts for days without recharging.
I 100% agree with what you are training for. I don't race, but I live for every mountain bike ride.
I take a bike ride over a night of drinking every time. Even switched to NA drinks at guy's poker night and golf course.
Also that climb you showed toward the end looks a lot like the trails that keep me exhausted here in MI.
Great video. Any effort people can put into their health pays back many times over.
Right on, Chris! Glen *loves* beer and the non-alcoholic craft beer is really, really good. And a non-alcohol cocktail at a restaurant is all I need. Thanks for watching. 😊
great content👏👏👏👏
Thank you!
Hope you checked your VO2max in a sports Lab. My watch was very unaccurate.
It's been a while since I had one. A sports researcher/writer I follow recently said the difference is
@@CenturyRide Chestrape gives a fairly accurate heartrate, but VO2 Max estimate has much more individual variation. You don’t get lactate values from heartrate monitor.
Great video
Thanks, Kevin!
Good video.
Thanks!
Here is one problem regarding VO2 Max - measurement. I like data. I have a Garmin 840 cycling computer and an Apple Watch. My Apple Watch says that my VO2 Max is 46 - 47. My Garmin says that my VO2 Max is 37. Now in both cases that is very good for a 72 year old male. However, what bothers me is the size of the discrepancy. How valid are these numbers? Does it even matter? Well according to Peter Attia, VO2 Max is the single best indicator of HealthSpan. So yeah, it probably matters.
Sorry for the delay... I read an article by a reputable sports writer saying that Garmin's VO2 Max rating is correct to within 3 to 5% of a lab test. I don't know about Apple's reliability on this front. I agree with you that VO2 Max is important. I'm working on a VO2 Max video now! I'll add it to my research questions. Thanks for watching.
Try to ride for one month without datawatch and enjoy the riding as it is, and get a feel for your body. It will also improve your live!
I agree... Whether I'm wearing it or not I pay attention to how things feel and adjust accordingly.
Ok. I am finding I don't need coffee either.
Whoa, Edward. That's a bridge too far. 😂
My social ride is a hell xD riding with an uncle of my wife he puts out 300+ watts and goes like a steam train. And he is 57 🥵 i am 27 atm but my goal is to be that fit aswell when i am 50+
I love this! There's some kind of endurance mindset that seems to come with age. 300W for longer than a sprint would kill me.
I'm skeptical that the sleep data gathered from Garmin watches is accurate enough to draw reliable conclusions from.
I'd put it to the test over time. It doesn't have to be perfect to find which behaviours aren't serving you. You see trends after a while. I make a little note every day in Garmin Connect. I can tell you without a shadow of a doubt now if I finish eating at 8PM... it's not going to be a great sleep. Thanks for watching!
Sometimes too much data means "too much worry". I wish you a lot of good night sleep. And you are 100% right alcohol is an enemy of sleep.
You rock Baby
🤣So do you!
I've looked at the data, I am a trail runner, lots of hills. I went out on a 100-mile road ride on my bike, even though I hadn't ridden in a year. No problem. Why? Because cycling is easy. If you want to get fit and strong and have a great VO2 Max, and incredible endurance, throw out your bike and do a real workout - run hills.
No, do what you enjoy. If that’s running hills then run hills. If it’s riding a bike then………. Horses for courses.
🎯
If its not on Strava it didn't happen. Love data.
Right on, Mark! 🙌
⚔️💪😎👌👌🏴(stroke)
I think we all are about 100% sure to die.
... and pay taxes. 😉
Its easy to get sucked into all these numbers and all it does it suck the fun out of your workouts. suddenly it becomes like a job, a burden. I love your enthusiasm and I understand that you want to train in the scientific way, but please don't get burned out. VO2 max is very important, especially as we get older. But equally important is strength training.
We're in control of ourselves ultimately, right? I really listen to how I feel and pull the plug on really low energy days... or go for it when I feel like it's green lights. We're in it for the long haul, right? What's one day? 😊
Your diet is low carb… but you’re a cyclist?
Yes... And funny you should mention that because we're about to drop a video on fueling the ride... Without gaining weight. I'm adapting 😊
Adapting to higher carb? Most studies point to weight gain resulting from restricting carbs/calories (body goes into storage mode) for serious cyclists anyway. I suppose there are different levels to “serious” though. Interested to get your take. “Low carb” is a bad word in cycling… and in my experience, it’s warranted.
@@VendetaBrown Well we're definitely "low" not "no" carbs. I start my day with carbs and protein. It has worked for us but as I've learned different diets for different people!