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Nordic Level 4 ISTD/ ISIA Project

If 72 is the new 30: how can snowsport teachers and practitioners stay on the slopes later into life?

Scientists claim that ‘”72 is the new 30” (Charles Q. Choi, 2012). As sport and taking regular exercise has become common practice for an ageing population, this study explores the health benefits, quality of life and how to prevent injury and maintain fitness and strength into older life. It is now commonplace to meet people of 65 years or over on the slopes, cross-country skiing, touring, teaching professionally and even racing. By understanding our bodies’ natural ageing process, how we function, and how to stay fit and healthy we can confidently continue enjoying snowsports later into life, be it teaching or recreationally. The Ageing Population An ageing population is defined as "a population in which the number of elderly (aged 65+) is increasing relative to the number of 20-64 year olds" (Population Europe.EU).

Source: guardian.co.uk People are living longer. Amongst the most developed countries life expectancy has risen dramatically from around 50 to over 75 years. Contributing factors for this include improvements in public health, nutrition and medicine during the twentieth century. Life expectancy is likely to slowly rise and then reach a peak in the range of the mid-80s.

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Resort Skiing Statistics with the Ageing Populations In certain popular resorts season passes are available to purchase at special rates for over 65’s, 70’s and 75’s. Lift pass sales for the over 65’s may well be justified as an important business and growing market place, highlighting the opportunities where snowsport practitioners are staying on the slopes for longer. The Scottish ski resort Cairngorm Mountain (CM) have several 85 year olds renewing their season passes, with one skier renewing his pass at 93 years of age. Annual Ski Pass Ages/Prices Cairngorm Mountain – Scotland, Season Pass Adult 17+ £430 Senior 65+ £255 Super Senior 75+ FREE Aspen – USA, 7 day Pass Adult 18+ $763 Senior 65+ $630 Super Senior 70+ $449 Chamonix – France, 7 day Mont Blanc Unlimited Pass Adult 16+ 317.50€ Senior 65+ 269.90€ Super Senior 75+158.80€ Sources: resort websites

CM ski resort offers a free of charge pass, where as in Chamonix and Aspen there is still a significant fee. Figures from the Compagnie du Mont Blanc (CMB) in Chamonix (see Appendix. 1 CMB Stats) demonstrate without doubt that lift tickets sales to over 65’s generate considerable revenue. The CMB figures relate to Seniors 65-74 yrs and Veterans (Vet.) 75+ yrs. Note: the age categories were modified in 2008-2009, when Senior changed from 60 to 65 & Veteran from 70 to 75. This need for re-categorisation would suggest an increase of older skiers buying tickets and financially a reason to change the age specification for both Senior and Veteran passes. Statistics show a large numbers of skiers who buy tickets in the Chamonix valley are aged over 65. Over the past 5 years, there has been a consistent annual average of 24,400 ski days sold to over 65s, worth approximately 1,328,300 Euros to the CMB. This suggests Senior and Vet tickets make a significant business consideration.   What stops people from participating in snowsports? Reasons can be grouped into 3 main areas. Injuries Injury to muscle (trauma) Injury to Tendon (over use) Injury to Bone (trauma) Bruising General Health Condition/Illnesses Circulatory diseases (high cholesterol) Diabetes Asthma Muscular/skeletal problems Eyesight - deterioration = slower reaction time to surface changes/ use of edges

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Balance Our postural 'sway' - the inner ear /natural balance is less efficient Osteoporosis - skiing /exercise can help to prevent this Replacement hips, knees, disc(s) - although these can be helped Obesity Social Factors Seasonal / not consistent with keeping fit all year Stopping sport and/or skiing Social/psychological reasons: pre conceived ideas of thinking you 'should stop' / 'I can't' Keeping it fun/challenging/interesting Cost Source: Physiotherapist Neil Maclean-Martin, La Clinique du Sport, Chamonix

Ski Injuries Statistics The Clinique du Sport in Chamonix treated 65 major traumas over winter 2013/14 including broken bones and ligament tears.

• 4 were attributed to Nordic skiing (2x ACL tears/ 2x shoulder injuries) • 61 were attributed to alpine skiing

Although the number of Nordic injuries was low, less people per day practice Nordic skiing in Chamonix in comparison to alpine skiing. There were no statistics available on snowboarding. Due to the natural ageing process it is important that we protect ourselves from injury and learn about injury prevention to help maintain long-term interest in winter sports. Recovery rate is directly related to the speed with which the body can grow new cells to repair itself. Sports science studies have illustrated that an injured athlete of age 45 and over will recover at a rate of between 15% and 18% slower than a similarly injured 30-year-old person. (Source: faq.org/sports-science) Skiing and snowboarding are much safer sports than most people believe. For every one thousand people on the slopes per day, less than 3 skiers, snowboarders or snowbladers will sustain an injury that requires medical attention. (Source: Dr. Langran, skiinjury.com). Simple advice can help to significantly reduce skiers and boarders risk of injury. (Reference: http://www.ski-injury.com/uploads/fck/file/2008_inj_advice.pdf) Demands on a Snowsport Teacher Additional factors to consider. Stresses Demand of full season of work Need to deliver and manage client expectations If less conditioned, fatigue sets in earlier Snowsport teachers can prevent injury by: Pre-season conditioning Annual exercise prescription and health advice Planning the season ahead, to include rest days Client selection (consider less challenging work for easier/regular work) Consider changes in role / intensity of position Allow time to adapt to new equipment (i.e.: fatter, or carving skis) Choose lighter/newer equipment to reduce muscle fatigue (ropes, skis, boots, clothes, lighter ABS packs)

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As Snowsport teachers age, so do many of their clients, offering its own opportunities to reduce the intensity of work with existing clients, and also to promote the ability to keep fit with such clients in future seasons. Physiological Effects with Age It’s not possible to stop the ageing process, but with moderate exercise we will age better and slow the process down. In most sports a well-conditioned athlete will physically ‘peak’ in performance between the ages of 25-35. This is due to a combination of factors ‘maturing’ at the same time, including muscular strength, cardiovascular and oxygen transportation, speed / reaction time and body composition. (See Appendix 2. How the Body Ages.) As we age one of the greatest measures of fitness, health and life longevity also declines; our VO2 max. Considered as one of most important training and fitness factors. VO2 max is defined as "the maximum amount of oxygen your body can use during exercise". At 55 the average person’s VO2 max will have declined by 27%. The reduction of our VO2 max with age can be minimised by regular training to maintain muscular strength and by preventing increased body fat. The annual rate of decline is about half as great in the group that continue to train versus the sedentary people: approximately 5% versus 10% per decade. (Ref: Energy, Nutrition, & Human Performance.) The deterioration of skeletal muscle with age begins between 50 and 60 years. Muscle loss means loss of strength and mobility. Regular exercise and strength training can be well maintained until about 50 years old. This is known as age-related sarcopenia. Sarcopenia begins naturally from 25 years. Muscle mass then falls by about 10% by the age of 50, after which there is a 15% decline in muscle strength per decade until 70. This then accelerates between 70 and 80 years when a further 30% muscle strength is lost. The oxidative capacity of skeletal muscle falls with age, but is reversible with training, even after 50. (Lore of Running). Sarcopenia also increases with poor nutrition and reduced physical activity. Muscles repair and rebuild with the use of protein. As we age this process becomes slower and less efficient, which results in a reduction of physical strength. The ageing/muscle loss process can be slowed down with consistent strength training at any age. Endurance (or aerobic) activities increase your breathing and heart rate, which in turn improves the health of your heart, lungs, and ability to transport oxygen by way of the circulatory system. They also delay or prevent many diseases that are common in older adults such as diabetes, cancer and heart disease. Propulsive forces come from muscles, but also more importantly, tendons. The shock absorbing characteristics of both muscles and tendons lose their ‘bounce’ with age, a factor that explains why our maximum speed reduces, as we get older. When we reach 60 it’s noticeable how muscle soreness, post training, takes longer to diminish. Once muscle is lost it’s much harder to get it back, especially later in life. By keeping muscular strength we can prevent frailty and the likelihood of falls and fractures. Health Trends in Older Populations

A poll was taken of 1,500 over 50’s (by insurer Engage Mutual). The survey found that they were taking more exercise and eating more healthy food than they were when they were younger and that 7 in 10 people over 50 now lead a fitter and more active life than they did in their 20s. Increased ‘free time’  was found to be a significant factor. It is obvious why we slow down with age. However evidence shows that it is possible to stay stronger for longer and, with the right training, most people can be as fit in their 50s or 60s as they were in their 20s.

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Nordic Skiing in Older Age Groups Worldwide the cross section of Nordic skiers out training and racing both skate and classic style are across the age range from young children to those in their 90s! Reasons for Alpine skiers switching to Nordic skiing:

1. Interest in exploring the wilderness over rolling terrain 2. To maintain aerobic, upper body fitness during winter 3. In resort larger numbers of new skate skiers 4. Relaxed non-stressful environment 5. Previous injuries mean they would like to find a snowsport that has less impact to the joints (diagonal

stride in classic cross country skiing with the forward/ linear action) 6. Non weight bearing form of exercise 7. To reduce the dangers of alpine off-piste skiing/boarding (glacial travel/avalanches) 8. To reduce the chance of injuries associated with speed and danger on/off-piste/ touring 9. Desire to tour but not developed skills for alpine touring 10. Seek a change to the prepared slopes

Reasons to commence Nordic skiing:

1. Appears to be less chance of injury but you are still able to learn skiing skills 2. Great way to start skiing in later life 3. Suitable for all ages and abilities 4. To explore with a sense of freedom /reach remote places 5. A form of winter cross training both in skate or classic styles 6. To learn a new sport /overseas race as a goals 7. Less expensive equipment to hire or purchase Source: booking forms, emails, verbally from Tracks and Trails Ltd (2005-2014)

As a Director of Tracks and Trails Ltd, a company offering cross country skiing holidays and lessons, it is important to know if clients have or do participate in other sports and if they have other snowsport history. A large number of clients come from an alpine skiing background or are first time skiers and almost half of the total numbers are over 50 years old. Winter 2013/14 sales of Nordic Ski holidays Total ski places sold: 175 Of which were single day lessons: 45 No. of clients on a tour or skills course: 130 No. of clients that were new to the sport: 71 No. of improvers or on advanced courses: 104 82 Clients 50+ = 47% of total ski places 45 Clients 60+ = 26% of total ski places Source: Tracks and Trails Ltd Nordic skiing is aerobically challenging requiring balance and strength but the physical forces put through the body are not as high as alpine skiing. The risks are lower too due to various factors such as increased control in speed, location, height and gradient which can be modified more easily, less numbers participate on the trails and the action of movements such as the classic ‘diagonal stride’ has less likelihood of injury due to a linear stance and less knee rotation. Competitive sport in all forms was regarded as the preserve of the young. It is evident with Nordic skiing that there are numbers of older skiers participating both recreationally and competitively. In the Alps, and even more so in Scandinavia, cross-country skiing is a family outing for all ages. At the ‘Marcialonga’ classic 70km Nordic ski race in Italy the commentator stated that “8 racers over the age of 80 were competing”, and that they had also all completed all 38 events to date. The race statistics that follow represent the ‘norm’ in these events. They are not elite athletes but recreational skiers that have kept active in their sport.

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Starting list for the next Marcialonga in 2015, 41st edition, 70km

Total no. Competitors = 6244 M – 50/59: 1763 M – 60/69: 869 M – 70/+ : 202 M= Male http://www.marcialonga.it/index_en.php

F – 50/59: 406 F – 60/69: 95 F – 70/+ : 10 F = Female

Conclusion: 54% over 50 years old, 19% over 60 years old. The Norwegian ‘Birkebeiner’ classic 54 km race has over 1000m of elevation gain and competitors must carry 3.5kg. Enough entrants warrant age categories in 5-year intervals.

2013 Event Stats for 50+ Total no. Competitors = 17000 M – 50: 1418 M – 55: 965 M – 60: 554 M – 65: 340 M – 70: 172 M – 75: 57 M – 80: 17 M – 85: 1 M – 90: 1 M= Male

F – 50: 322 F – 55: 192 F – 60: 69 F – 65: 30 F – 70: 13 F – 75: 3 F = Female http://www.birkebeiner.no/en/

Conclusion: 24% over 50 years old,7% over 60 years old. Although there is a distinctive fall in active ‘racers’ between 50 and 60 it does prove that Nordic skiing is popular and possible both recreationally and competitively at older ages. How CAN people ski for longer? It is all about prevention. As this report demonstrates, people do and can participate in snowsports later into life. A long life of skiing or snowboarding can be maintained by adopting a healthy lifestyle, including a balanced diet, appropriate fitness training and injury prevention which will help to reduce the aspects of ageing. (See Case Studies 1-4.) WHO (The World Health Organisation) warns big increases in heart disease, diabetes, dementia and other age-related illnesses. WHO launched a campaign promoting that illness can be kept at bay if encouraged to live a healthy life with regular exercise and maintaining an optimum weight. Diet and lifestyle

It has been shown that a combination of lifestyle-related behaviours, such as not smoking, drinking alcohol in moderation, eating healthily, regular exercise, and maintaining an optimal weight, is associated with a reduction in mortality by 66%. If people accepted responsibility for their own health, the worldwide costs and burden of disease could be greatly reduced. (Source: Rebecca Dent)

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Snow sport participants can help prevent illness/disease and maintain an ideal body weight by making consistent daily healthy food choices with an emphasis on quality, variety, balance and non-processed foods. By eating a diet with the right proportion of carbohydrate, proteins, fats and micronutrients snowsport teachers /practitioners will be able to support the high energy and physical demand of their career; minimising the risk of injury that could be sustained from bone fractures, poor immune health, fatigue, and poor recovery as a consequence of inadequate diet. Consistency is key and the teacher/practitioner needs to take care of their diet day after day, season after season.

Quality of the diet is vital, replacing junk and processed food as much as possible with nutrient dense foods. This will ensure skier and snowboarders get all their required nutrients to keep the body strong, preserve muscle mass and protect the joints.

To help reduce muscle loss higher daily intakes of protein have also been shown to be required in older adults with emphasis on eating protein regularly throughout the day.

Vitamin D and Calcium play a crucial role in bone health and the prevention and delay of osteoporosis. A recent study demonstrated that in the UK around 40% of the population are deficient in Vitamin D. (Rebecca Dent). The need to cover up in warm clothing and wear sun cream on the slopes both act as blocks to the sun, which produces vitamin D from the skin. Low vitamin D status in the body can lead to weakened bones and increase risk of fracture/breaks. A sufficient intake of calcium is also crucial for building and maintaining strong bones. As we age bone density decreases particularly in females. Omega 3 fish oils are shown to have an anti-inflammatory effect and can improve recovery after exercise and promote muscle building. In addition omega 3 fats act as lubrication for the joints. Exercising training guidelines for older athletes Training can become harder both mentally and physically with age. A realistic goal should be set that needs to be enjoyable which is why joining groups has been proven for consistency. Older athletes, if exposed to the same training loads to subjects 30 years younger would soon become injured. Specific training schedules are not written for older athletes but a standard training schedule could be modified to 60-75% for example. Individually, you can adapt as to how to train to suit your body’s ability. Prior to any change in exercise programme it is advisable to seek professional guidance to ensure its suitability. A training programme should be worked on 8-12 weeks prior to a trip/race/block of work or raise of intensity. A specific programme will depend on the goal and level of the skier. Considerations might be:

• Piste performance • Endurance • Off-piste • Jumps/tricks • For a teacher, the need to work perhaps 7 days per week? • Variable conditions • Diet • Sleep patterns • Aerobic base • Specific movement patterns • More aerobic work in a Nordic programme

One of the best rules of practice is to achieve as much as possible with a minimum of training – i.e: so not to practice ‘junk mileage’ and therefore over use/over train. Older athletes are at a greater risk of overstressing the body, and then performance is low or injury can occur. Be specific with every training session.

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Sample Exercise Prescription:

• 2.5 hours p/w of moderate cardio as baseline • Cross train in different sports to prevent overuse/overtraining • Strength & conditioning 2/3 times p/w –  such as weights/ SkiFit • Snowsports = high intensity, so heavy loading is needed for strength • Include intensity changes/duration, replicating your sport within conditioning and cardio training • Reduce the chance of overtraining and injury (consider 2 rest days PW) • Sports massage 1x per 8 weeks • Longer warm ups and cool downs • Include Yoga and Pilates for flexibility, core and fine muscle awareness

Be aware of previous injuries and most especially chronic joint injuries. Accept that body weight/body composition is a significant factor in the ease with which we can perform. Non-weight-bearing activities are particularly beneficial for heavier people to aid joint protection. Specific strength, core stability and progressively challenging balance exercises should also be incorporated into this training to help both performance and protect against injury: aim to include 2-3 strength and conditioning sessions per week. At La Clinique du Sport, Chamonix, an ideal specific pre-ski strength and conditioning program known as ‘SkiFit’ has been designed for all levels of snowsports. Taking time to look at how we ski/board and breaking the movement patterns down this program have been developed to help everyone improve his or her strength and technique. This ‘pre-habilitation’ training programme is split into four phases over 8 weeks with the aim of improving strength in key muscles as well as developing flexibility and balance. Practiced either in a class or with use of an ‘app’ at home each phase builds on the previous one with over 100 individual ski specific exercises. Reference: https://befitapps.com/ Do not specialise too much on one activity. ‘Cross Train’ with a range of aerobic and strength activities that train both the upper and lower body in both weight-bearing and non-weight-bearing activities. Diversity of both training intensity and activity helps to maintain function, prevents injuries and keeps it interesting through the year. Conclusion Ageing is a real phenomenon, but we can reduce some of the physical effects of ageing with a balance of a healthy eating and taking regular exercise, having positive results not just in respect of our snowsports but throughout life. Views on ageing are also changing. Disease and disability were once considered an inevitable part of growing older, but this is no longer true. While ageing does put us at greater risk for health issues, many older adults can be healthy and active well into their advancing years. The gap between those who are fit and those people who are unfit increases immensely with age. What is clear from the evidence analysed is that as an industry we need to encourage the active participation in snowsports from youth into older age for health benefits, quality of life and to capitalise on any business opportunities.

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Acknowledgements I would like to thank the following for their extensive knowledge, experience and insight into health and fitness in snowsport; Neil Maclean-Martin: Director of Physiotherapy, at La Clinique du Sport Chamonix, Rebecca Dent: Performance Nutritionist and Clinical Dietitian, Martin Burrows-Smith: IFMGA Guide and BASI Trainer. Suggested Future Studies

1) We have a lot of expertise / knowledge suggesting that people can participate in snowsports for longer, but whose role within the snowsports industry is it to promote this to the skiing public?

a. Tour operators? b. Fitness PR actioners? c. Ski companies? d. Bodies such as Ski Club/ Snowsport England?

2) Is there resistance from older people due to the perception that snowsports are dangerous?

3) Business Opportunities in Respect of Skiers over 65

a. Specialising in Nordic skiing b. Strength and fitness training for all ages c. ‘Pre-hab’ for Skiing

Bibliography and References

Interviews carried out with: Neil Maclean – Martin: Director of Physiotherapy, at La Clinique du Sport Chamonix Rebecca Dent: Performance Nutritionist and Clinical Dietitian Martin Burrows-Smith: IFMGA Guide and BASI Trainer Bibliography: Born to Run by Christopher McDougall (2010) Winter Sports Medicine Handbook by James L. Moeller / Sami F. Rifat (2004) Lore of Running by Tim Noakes, MD (2002) Exercise Physiology: Energy, Nutrition, & Human Performance, 6th Edition by Katch VL, Katch FI, McArdle WD, (2007) Articles:

Charles Q. Choi (2012) "Seventy-two Is the New 30": Why Are We Living So Much Longer? National Geographic News http://news.nationalgeographic.com/news/2012/10/121016-72-is-new-30-burger-longevity-science-evolution/

Alexandra Sifferlin (2013) “Living Longer and Healthier” Time. http://healthland.time.com/2013/07/29/were-living-longer-and-healthier/

Norma Cohen (2013) “Scientists claim that 72 is the New 30” http://www.ft.com/cms/s/0/16f44f3e-7d24-11e2-adb6-00144feabdc0.html#axzz3EtJzmb4t James W. Vaupel (2012) “Human mortality improvement in evolutionary context” http://www.pnas.org/content/109/44/18210.abstract Abstract only.

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Unknown Author. Royal Geographic Society. “Who wants to live forever? Why are we living longer?” http://www.rgs.org/OurWork/Schools/Teaching+resources/Key+Stage+3+resources/Who+wants+to+live+forever/Why+are+people+living+longer.htm

Author /Date Unknown  “Training through middle and old age keeps you unusually fit and resistant to social illnesses”  http://www.2peak.com/archive/training_past_50.php

Guardian.co.uk “UK population data: how fast is it increasing?” http://www.theguardian.com/news/datablog/2009/oct/21/uk-population-data-ons#zoomed-picture

RGAMESBY Cool Geography “Ageing Populations”

http://www.coolgeography.co.uk/GCSE/AQA/Population/Ageing/Ageing.htm

Bruce Grierson (2010) “The Incredible Flying Nonagenarian” http://www.nytimes.com/2010/11/28/magazine/28athletes-t.html?pagewanted=all&_r=1&

Author / Date Unknown “Population Europe/Glossary” http://www.population-europe.eu/Library/Glossary.aspx Unknown Contributors to the website by Advameg Inc. “Aging and Athletic Performance” http://www.faqs.org/sports-science/A-Ba-and-timeline/Aging-and-Athletic-Performance.html “Muscle Mass and Strength” http://www.faqs.org/sports-science/Mo-Pl/Muscle-Mass-and-Strength.html “Mature Athletes” http://www.faqs.org/sports-science/Je-Mo/Mature-Athletes.html Reviewed by William Blahd, MD (2014) “Sarcopenia with Ageing” http://www.webmd.com/healthy-aging/sarcopenia-with-aging Gabe Mirkin (2013) “Greater Endurance with Ageing” http://drmirkin.com/public/ezine011809.html Posted by ausinheileripad (2012) “Does Muscular Endurance Improve with Age?” http://posturemovementpain.com/2012/07/19/does-muscular-endurance-improve-with-age-review-of-christie-2011/ National Institute on Ageing (2014) “Exercise and Physical Activity: Everyday Guide” http://www.nia.nih.gov/health/publication/exercise-physical-activity/chapter-1-get-ready National Institute on Ageing (2014) “Can we prevent Ageing? http://www.nia.nih.gov/health/publication/can-we-prevent-aging Dipsea Demon (2012) “Motivational Running Quotes” http://runninginlate20s.blogspot.ch/2012/06/motivational-running-quotes.html Keller, B.A., Katch, F.I. (1991) “It is not valid to adjust gender differences in aerobic capacity and strength for body mass or lean body mass” Med Sci Sports Exerc 1991; 23:S167. VO2 max testing http://www.shapesense.com/fitness-exercise/articles/vo2-and-vo2max.aspx#whatarenormalVO2maxvalues Richard W. Besdine, MD (2013) “Changes in the Body with Ageing”

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http://www.merckmanuals.com/home/older_peoples_health_issues/the_aging_body/changes_in_the_body_with_aging.html Dr. Mike Langran (2008) “Advice for Safe Skiing, Snowbaording and Skiboarding (Snowblading)” http://www.ski-injury.com/uploads/fck/file/2008_inj_advice.pdf Stephen Adams (2011) “50 Somethings Who are Fitter than in their 20s” Research based on insurer Engage Mutual poll http://www.telegraph.co.uk/health/8599525/50-somethings-who-are-fitter-than-in-their-20s.html Rick Lovett (2002) “Beat the Clock” http://www.svl.ch/SportsAge.html Dr Frank Lipman (2014) “4 Ways to Build Muscle as You Age” http://www.drfranklipman.com/4-ways-to-build-muscle-as-you-age/

Cassandra Johnson (2014) “Duathlon Helps 78-Year-Old Athlete Push the Limits” http://www.usatriathlon.org/news/articles/2014/7/071714-duathlon-harold-hering.aspx Rebecca Dent (2013) “Nutrition for Indoor Sport Climbing”

Case Study 1: The ‘Ultra Trail du Mont Blanc’ (single stage trail race of 166kms and 9600m of ascent) was won 2 consecutive years by Italian Marco Olmo at 57, and 58, he only began running in his mid 40's. The title then went to Killian Jornet in his early 20's, not yet in his prime! Case Study: 2 Middle-aged people can vastly improve their VO2max by becoming more active. When 50 year old men began exercise programs that gradually built up to between three and five hours per week, their average aerobic fitness improved so much that within six months it returned to what it was when they were 20. "We reversed 30 years of ageing with six months of training." (Stephen Adams, Medical Correspondent). Case Study: 3 Aged 71 Harold Hering from America realised he “had become a couch potato” stating his “weight quickly went up and I was just miserable”. He began losing weight by walking one mile and increasing the distance each day. In four months he lost 55 pounds and felt healthier. At 78 he now pushes his limits in ‘duathlon’ racing. (Cassandra Johnson, USA Triahthlon)

Case study: 4 BASI Trainer and (IFMGA) Mountain Guide Martin Burrows-Smith is still working as a guide and trainer at 67. What keeps him skiing? Martin is the first to admit that over a lifetime of work and play in the mountains it certainly takes its toll on the body. “But, as long as you keep fit aerobically, maintain strength and flexibility, avoid adding kilos of body-fat with age, your body will be able to keep going later into life”. Martin ensures he listens to his body, taking rest days, and planning his work accordingly, but doing some form of exercise most days throughout the year. He keeps the activity very specific so not to overuse or fatigue unnecessarily. Martin and I also discussed the fact that if you are able to work on your ski technique at a younger age, this investment will mean that in later years you simply do not have to fight the snow to ski as your ability allows you to ski with relatively little effort.

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Appendix. 1 Source: Compagnie du Mont Blanc

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Appendix. 2

How the Body Ages: Some Normal Changes Source: Merck Manual

Unsteadiness or loss of balance

Structures in the inner ear that help with balance stiffen and deteriorate slightly.

The part of the brain that controls balance (cerebellum) may degenerate.

Dizziness or light-headedness when standing

The heart does not pump enough blood to the head because the heart is less able to respond to changes in position.

The nervous system signals the heart to increase blood flow less effectively.

The blood vessels do not constrict enough to maintain normal blood pressure when a person stands.

Loss of muscle strength

The number and size of muscle fibres decrease.

The body produces less growth hormone and (in men) less testosterone, which help maintain muscles.

Difficulty moving

Less flexibility Less joint fluid is produced.

The cartilage between bones in joints becomes stiffer and may erode.

Tendons and ligaments become stiffer and weaker.

Muscle tissue is lost, replaced by fatty or fibrous tissue, decreasing strength and making muscles stiffer.

Difficulty exercising strenuously

The heart cannot keep up with the demand for more blood during exercise. It cannot speed up as quickly or pump as fast as it used to, partly because the heart and blood vessels become stiffer and less elastic. Also, the heart does not respond as quickly or as well to chemical messengers that normally stimulate it to speed up.

The lungs cannot keep up with the demand for oxygen during exercise. Less air is taken in with each breath, and the lungs do not absorb as much oxygen.