Age is certainly not a barrier or hindrance in endurance sports. Ole Einar Bjørndalen won two Olympic gold medals at 40 years old. Jo Pavey was the same age when she won European Championship gold in the 10,000 meters. Chris Horner won the Vuelta a España at 41, and Raisa Smetanina celebrated her last Olympic gold two weeks before turning 40 at the 1992 Albertville Games. Anders Aukland was still skiing at the top of the Ski Classics series at 50.

Read more: Anders Aukland: The Return of a Legend?

Biologically speaking, human physical performance starts to decline from the age of 25, but some endurance athletes have been able to turn certain factors in their favour with age, achieving their greatest accomplishments in their forties.

Stamina is key to long-distance success

Physical attributes develop most rapidly until around the age of 22, but very few endurance athletes are at their best at that age. To reach the top, a stronger cardiovascular system, efficiency, and race experience are required—these come with time.

A stronger heart and more efficient performance

Maximum heart rate decreases with age, on average by one beat per minute per year. However, maximum heart rate does not determine performance—what matters more is the heart’s pumping capacity. A stronger heart pumps more blood with each beat, meaning it doesn’t have to beat as frequently as a weaker heart to transport the same amount of blood around the body.

According to studies on Italian cyclists, it takes 10-15 years of intense training to develop a truly strong heart.

Years of training and miles logged improve the body’s efficiency. Efficiency depends on technique and the coordination between the heart and muscles. Both take time to develop.

Experience is an asset

Non-physical factors also influence results. With age, athletes learn to understand their bodies better, plan their training, and often give enough time for recovery. Older athletes train smarter and make fewer mistakes in their training routines.

Competition routines sharpen with experience. After ten, or especially twenty, competition seasons, race tactics become clear. An athlete knows when to conserve energy, when to hydrate, what to eat, and where to make their move.

Even amateur athletes can peak in their forties. After establishing a family and career, life calms down, leaving more time for training, recovery, and focusing on a healthy diet. In sports that require equipment, forty-somethings often have the financial means to buy better bikes or skis.

Breaking records in their fifties?

In 1988, Swedish runner Evy Palm set a national marathon record at the age of 47 with a time of 2:31:05. She still holds the world record for the half marathon in the 45-49 age group, with a time of 1:11:18, which even younger athletes struggle to beat.

It’s also worth noting that Palm became a grandmother shortly before her record marathon! She has stated that avoiding injuries was key to her fast times. Palm believed this was because her joints and ligaments had already fully developed before being subjected to the strain of running. Consequently, childhood injuries didn’t haunt her when the mileage increased.

Anders Aukland was still competing at the top level of skiing after turning 50. In his last season, for example, he finished just 23.5 seconds behind the winner, Emil Persson, in the Engadin La Diagonela race. In 2022, at 49 years old, Aukland finished ninth in the Vasaloppet, only five seconds behind the winner, Anders Nygaard. Impressive performances for a middle-aged man.

Athletes who start their careers later in life can often achieve their best results after turning 40. But even a strong heart, efficiency, and experience cannot overcome the effects of aging after the age of 50. Muscle mass decreases, testosterone levels drop, and eventually, even the heart’s pumping capacity diminishes.

One athlete who fought hard against aging was Canadian Ed Whitlock. In 2013, at the age of 82, he ran a half marathon in 1:38:11.

This article was previously published on Maastohiito’s website and updated today. Read more training-related articles here, and you can also find traditional skiing and long-distance related articles on ProXCskiing.com.