The 70% Rule: Why Most ’Aging’ Is Actually Reversible - September Podcast Summary

The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause.

From proprioception and fast-twitch muscle loss to hormonal chaos and identity questions, this episode tackles the real challenges facing athletes over 50 - and more importantly, the proven solutions that can keep you strong, durable, and competitive for decades to come.

 

Quote of the Episode
"70% of what we call aging is about inactivity. The areas where you've made the biggest losses over time are the areas where you can make the biggest gains." - Bobby McGee

 

Key Talking Points

1. The Proprioception Problem - Why losing your "feel" for the ground costs you speed and how to restore it
2. Fast-Twitch Muscle Recovery - he 5-10% per decade loss isn't permanent if you train smart
3. Broken Endurance Strategy - Bobby McGee's run-walk approach for better performance
4. Training Through Menopause - Lucy Hearn's practical advice for navigating hormonal chaos
5. Identity vs. Performance - Are you still an athlete without a race on the calendar?
6. The Minimum Effective Dose - How little training can still deliver results as you age

 

Key Takeaways

1. Listen to your body and respect its signals - Fatigue from hormones feels different than training fatigue
2. Eat more protein - Your body becomes less efficient at processing it as you age
3. Do what makes you uncomfortable - Avoid only the "safe" training you've always done
4. Start with mobility, then stability, then strength - Build your foundation before adding power
5. Be flexible with your training plans - Consistency matters more than perfection
6. Focus on what you can control - Sleep routines, nutrition timing, and recovery habits

 

Practical Applications

• Try the cross-hopping drill to assess your proprioception
• Implement run-walk intervals in training and racing
• Include 4-6 rep strength work with longer rest periods
• Track symptoms to identify patterns during hormonal changes
• Prioritise protein at every meal, especially during menopause

 

If you want listen to the full podcast conversations, here are the links,

Bobby McGee & Matt Pendola - Part 1 - Why running performance declines so fast after 50

Bobby McGee & Matt Pendola - Part 2 - Solutions for maintaining running speed after 50

Lucy Hurn - Qualifying for Kona through the menopause

Beth & Simon Ward - Are you still an athlete if you have no races on the calendar

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

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Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!