How To Get Fit In Your Fifties

This video gives you tips and motivates you to get fit and maintain fitness as you get above 50 years. Please subscribe for more content and thank you for watching.
#bikecommute #cycling #commuting #cryogen racing
Strava: Barry van Jaarsveld
athletenatural.blogspot: http://athletenatural.blogspot.com/2013/07/one-photo-few-words.html
Komoot: Barry VJ

Who the heck is Barry? I am a ex- elite triathlete and started riding in 1984. In real life I am a chiropractor.
This channel is about cycling and health. I also build my own bikes which can be a risky business as actually i am a chiropractor.
Born and bread in South Africa, riding my bike in The Netherlands is one journey of discovery as it’s so beautiful. I race mountain bike marathons and will soon be doing my first gravel race.
I raced as a triathlete in South Africa and the United States of America and was on the South African Triathlon Invitation Team 1989.
Currently i am racing the Sforz MTB Cup in the Netherlands and Germany. I finished in 4th place in my age-group in 2017 and 2018 – 50+
Thank you for watching my channel.
Cheers

A heart speed to the city streets we begin to feel the fire We rise like tall buildings as the chemicals they take us higher the night’s young it is just beg that she puts a hand in my we want to chase the name want to dance

To the light CL St from the sky just two hearts running wild never sleep never stop as we sh hey everyone and welcome to my Channel today we’re going to talk about how to get fit in your 50s and I know you guys are Flav basted because you

Never expected me to be that that old seeing my good looks and uh attitude I’m just kidding I’m just kidding the most important thing is I think if you want to get fit in your 50s is just to start riding you want to take your bike and you want to go out there

And you don’t want to plan too much you don’t want to do intervals you don’t want to do this or that the most important thing is take your bike go riding it doesn’t matter what kind of riding you’re doing doesn’t matter if you’re riding inside out side mountain

Bike you name it just go and ride and by riding I mean start with 1 hour once a week then do two hours in one week and then do 3 hours in one week all split up in different rides of an hour when you think 1 hour three times a

Week is quite easy you can build it up to 2 hours three times a week and see how that is you need to ride ride at least 6 hours a week for a long time it’s all about miles getting miles in your legs if you get miles in your legs

You’re going to lose weight you’re going to feel better you’re going to get fit and uh you can plan this and do intervals and do hill climbs But first you need to ride your bike and get those miles in your legs most of the riding done by professional cyclists is in zone

2 which means it’s quite easy and relaxed with that you have to say that these guys ride every day so or maybe 6 days a week and they’re doing 3 to 4 Hour rid so you can’t go fast all the time as amateurs we can do intervals and

Uh high-intensity training but I think you should at least do a couple of hours of riding a week first for a period of 3 months before you start doing hill climbs and uh interval training so just go out there and ride ride it doesn’t matter what

Kind of riding you’re doing just go and ride what you want to do is you want to be consequent what you want to ride bro what are you talking about man you want to keep it going even though it’s inside it doesn’t matter I’m actually a mountain bike Marathon Rider at the

Moment and uh I’ve just joined a a a cycling team on Swift which is an indoor platform you most of you will know obviously but uh I just joined the team called cryogen and I do races on there so as a mountain biker I ride on Swift

Um you don’t have to go out there in the mud and the cold and the Darkness if you don’t want to you can just ride inside but what it’s about is being consequent and just getting the molds in the legs in the winter you don’t have to kill

Yourself you can just have fun but as a 50 plus Rider you need to carry on the whole year you need to ride through the winter you can’t just ride in the spring and the summer get on your bike in the winter get on Swift or whatever platform

You want to use and ride that bike it’s crucial for 50y olds to keep riding through the year because we lose our fitness much quicker and it’s easier to maintain a certain level of Fitness by riding the whole year and keeping that up if you start in

The spring and you think oh I’m going to ride now I’m going to get fit it’s better weather and stop in the summer of course you can do other stuff in the winter like walking and stuff like that but uh if you want to ride and you want to be

Really fit in the bike it’s important to keep riding in the winter as 50 plus Riders the first thing we lose is muscle strength and muscle mass so you want to go to the gym or at home and do some squats for your legs and some exercise for your upper body

What I do is I do pull-ups for my upper body I do press UPS I work with elastics for my shoulders also good for my job to keep myself a bit stronger but also good for the mountain biking and cycling and you want to do some squats I do squats I

Do deadlifts and I do one leg squats as well um I mostly do this in the winter but I keep um going through till almost end of June if you stop as a 50 plus Rider after a couple of months of weights and exercises you lose that

Strength so quickly you need to keep going the whole year to make sure that you maintain some kind of strength on the bike if you have to do long rides like professional cyclist and you don’t have time to do uh weights anymore that’s uh that’s okay because

These guys are doing so many miles and they are so strong and they do so many races it’s a different and of course so so much younger than we are but we as 50 plus Riders we have to keep doing those weights and to keep the strength in the

Legs so that we can do the utmost we can on the bike weave training as a 50 plus Rider is almost a necessity about doing weights in the winter and try to pull that a little bit further into the spring as far as possible unless you have big races coming up in the

Spring the weights I think is a very important part of cycling as a 50 plus Rider you don’t have to do heavy weights but you want to keep the muscles as strong as possible if you’re not riding those are going to be your rest days but

Try to do something different go for a walk that upright posture is so good for you because a cycl are always Bend forward with walking you are upright and that is excellent for your spine and for your spinal health so go for a walk or do exercises but try to do something on

The days that you are not riding I go for 30 minute walks or for an hour walk with my wife and that’s pretty cool because you’re still moving burning calories and keeping fit don’t ride to eat but eat to ride you serious with that I mean lots of people and cyclists

Think hey I just did 100k ride so I can eat the whole day that’s not the idea the idea is to eat enough food and enjoy your food so you have enough calories that you can ride don’t think because hey I’m doing lots of riding I can eat

As much as I want to it doesn’t work that way you need a certain amount of calories to ride and to live and you don’t want to go above that because the calories you take in has to be less than the calories you’re burning it’s quite simple because if you’re eating more

Calories than you’re burning on the bike including your off days you’re not going to lose weight so my Moto is always e to ride and not ride to eat once you’ve reached the point where you think hey I’m fit enough to start doing intervals and heel work and faster

Rides try to adapt yourself that you do periods of three weeks the first week easy the second week faster and some fast stuff and the third week very hard and then go back to the first week of riding easy that’s called adaption your body adapts very quickly to what you’re

Doing in the first week you just want to go riding 5 or 6 hours of normal riding in the second week you want to add some long intervals where you’re doing uh 7% of your maximum heart rate uh maybe uh a time trial at almost uh full Pace but

Not seriously seriously hard just like 70% effort stuff like that you want to do longer intervals in your second week and then in your third week you can do stuff like short heel intervals uh 1 minute Sprints very hard stuff because you’re going to need to recover from

That the next week as a 50-year-old the adaption process is so important your body gets used to what you’re doing very quickly so if you do it easy in the first week you’re resting and recovering from the third week the second week you do longer intervals and you can stretch

That out to 40K time trial um as an example at 70% effort of course you want to go faster but don’t do that um you can do uh longer intervals uh four or five minutes at uh a pace which is comfortable for you but kind of a pace

That you might be racing at if you’re riding alone uh very long race 70% effort in the second week is kind of uh measurement you can take and you can use um in the third week you want to go over to high in intensity intervals 1 minute

2 minute uh as hard as you can uh 3 minute 2 minute heel climbs stuff like that so you really want to do a lot of hard work in the third week try to combine the first week with the least amount of kilometers saying you’re writing twice or three times in that

Week and you’re doing 150 K in the first week you want to do 175 K in the second week with the longer intervals and you want to do 200 case in the third week with the short intervals so the third week is really hard because you’re doing short intervals and you’re you’re going

To be finished very quickly with that but you also want to add the longer longer rise in the third week so the adaption process works as follows you want to go from doing almost nothing and very easy to going longer and harder the second week and in the third week even

Longer and much harder so the third week is a really hard hard week because you’re doing your longer longer rides and your high intensity intervals in one week good thing is the next week you have an easy week again try that see how that goes what I do to get those miles

In my legs and just to zone two easy riding is I commute by bike to work that’s a very good way of getting the Mes in your legs as long as you make sure you’re not going to kill yourself and go fast and do crazy stuff you you

Can do intervals if you want to but mostly in commute has to be safe and it’s there to get the miles in the legs so that the next day you can go out there and do your intervals so use commuting to get miles in the legs

That’s a great help for me and I would advise you to try that it’s a very cool thing if you need any tips on bu commuting have a look at my videos I made earlier on B commuting it might give you some tips and ideas which you

Can use you don’t have to look cool you don’t have to have the greatest bike you don’t have to have the coolest clothes cycling has changed immensely I come from a culture of cycling as I started cycling as a kid where everything had to be this way and everything had to be

That way those days I find are really over you can wear whatever you want to you can ride whatever you want to just get on the bike and start cycling and you can start reading about cycling you can watch videos about cycling you can upgrade your bike to a better bike you

Can upgrade yourself that’s even better by losing a bit of weight getting fit eating healthy losing weight yourself is is more important than trying to lose too much weight on your bike because a lot of guys spend thousands of dollars and pounds to make their bite lighter but they themselves are overweight makes

No sense you don’t have to have the best stuff you don’t have to have the coolest stuff you don’t have to look the coolest just be yourself get in your bike and go and ride it’ll make you feel good and you will feel Grand and I wish you the best of luck