Can You Out-Train Your Genes After 50? Listener Questions Answered

In Episode 88 of Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle listener questions on aging, training volume, fasted sessions, and optimizing recovery. They explore how much genetics influence athletic aging, how even the pros structure rest days during the Tour de France, and whether walking can serve as effective low-intensity training. Listeners also get insights into VO₂ max workouts across modalities, the practicality of fasted rides, and why context is everything in endurance training. The episode wraps with a call to contribute to an innovative field study through the Athletica platform.

Key Takeaways

• Genetics vs. Environment: Genetics play a role in aging, but epigenetic factors like training, nutrition, and stress management matter more.
• Training with Youth: Aging athletes benefit from training with younger, high-intensity partners.
• Tour de France Rest Days: Even pros ride on “rest days” to maintain high fitness levels.
• Lactate Myth: The idea of “flushing lactate” has been scientifically debunked.
• Walking Works: Regular walking supports parasympathetic balance and long-term endurance health.
• Fasted Training: There's anecdotal evidence from elite cyclists, but limited scientific support—still, many swear by it.
• VO₂ Max Specificity: Cross-modality HIIT can improve VO₂, but sport-specific training offers neuromuscular advantages.
• Race Prep: The day before a race should prioritize low stress, short efforts, and psychological readiness.

• Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.