If you wanted to ski, bike, hike, and climb into your 100s, how would you train your body to do that? The "100 Year Athlete," an Off The Mountain (OTM) production, dives into the stories and training habits of ageless athletes ranging from Olympians to local legends. We learn about what they do in the gym and why, how they fuel and recover, and what it means to balance longevity and performance into the golden years. If your goal is to play in the mountains without age and injuries holding you back, this podcast is for you.
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Mountain Bike Training without a power meter (00:54:19)
This is for everyone whose bike get's a bit dusty over the winter. You are a multi-sport athlete doing some type of snow sport in the winter. With a couple of races coming up this summer how should you train? If you aren't into power meters and are more into vibes and having fun on your rides, check this out! 🎙️ Episode: Training Without a Power Meter 🚵♂️ A conversation for mountain bikers who want to train smarter, ride stronger, and still keep it fun. Perfect for weekend warriors, endurance racers, and anyone balancing riding with winter sports in the American West. 👇 Chapters: 0:00 – Intro: Meet the coaches and riders 0:44 – Sarah's racing background and intro 1:15 – Jay's fitness goals and training experience 2:34 – Who this conversation is for (ages 35–55, multi-sport athletes) 3:42 – The purpose of training vs. exercise 4:28 – Recovery is when the gains happen 6:14 – Jay's real-world take on fitness and events 8:00 – Weekly training structure (2 intensity, 2 endurance) 10:34 – How the gym supports the bike 11:33 – Off-season training: tissue health and hypertrophy 13:00 – Why you lose tissue during the season 14:50 – Getting back on the bike: build slowly 15:53 – Cadence tips: 80–100 RPM for efficiency 17:05 – Ride volume varies—don't overdo it early 18:40 – Most common mistake: too much, too soon 19:19 – See a bike fitter to avoid injury 20:00 – Pre-season/base training phase starts 21:52 – Shift to strength and power in the gym 23:49 – How to progress volume/intensity smartly 24:17 – When and how to take a recovery week 26:16 – Warm-ups and grip strength as recovery tools 27:23 – Dynamometer: a $25 way to avoid overtraining 28:21 – The truth about Zone 2 and fatigue 30:00 – Two full rest days per week: yes, seriously 30:46 – Ride by feel, not just heart rate 32:27 – Transition from base to build phase 33:46 – Starting intervals: long and sub-threshold 35:17 – VO2 max work: why and how to do it 38:00 – Interval recovery and contrast training mistakes 40:00 – Recovery day rides (less than 60 min) 41:00 – Gym during season: lift heavy, low volume 44:00 – Specific prep: over-unders and sharpening 45:26 – Tapering: reduce volume, not intensity 46:03 – You won't lose fitness in a week—rest matters 47:09 – Rule of Thirds: not every workout should feel good 49:00 – When to pull the plug and why it saves your season 50:20 – Final recap and where to get coaching help 🎯 Coaching & Programs 👉 Mountain bike training, gym support, and race prep plans at 100yearathlete.com 👉 Custom plans and Point to Point coaching from Sarah at KS Coaching @ https://kcyclingcoaching.com Shout out to Jay Burke for getting us all in the same room!
Gregory Jusdanis - 100 Year Athlete Interview (00:28:02)
I had the opportunity to spend Father's Day weekend with a great friend in town, Gregory. Gregory is a professor at THE Ohio State University and we have been friends since I was a young lad personal training my way through school. He has a cool story with fitness and athletics. He found exercise while studying for PhD. It helped his brain work better essentially. Check out our conversation and let me know what you think!
Youth Strength Training - Should We? (00:09:38)
The short answer is yes. Listen to the conversation with Dr. Alex Wetmore for more nuance and details.
Pillar 2 and 3 - Speed / Power (00:12:29)
In this episode, Ben Van Treese and Dr. Wetmore dive into the 2nd and 3rd Pillars of the Nine Pillars of Fitness: Speed and Power. They discuss the importance of these elements in maintaining overall fitness, particularly as we age. The conversation highlights why speed and power are critical for both athletic performance and longevity. Key Points: Importance of Speed and Power: --> Speed and power are essential for performing athletic activities and having fun in dynamic environments. Decline with Age: [2:24] -->Strength decline starts in the 40s, but speed and power decline at four times the rate of strength. Comprehensive Fitness: [5:09} --> Athletes need a well-rounded fitness regimen that includes speed and power to prevent imbalances and improve overall functionality. Training Recommendations: [8:34] For recreational athletes, training speed and power 2-4 times a week is beneficial. Start with three to five fast or bouncy exercises. Perform three to five reps and three to five sets without getting overly tired. Combine speed and power exercises for simplicity and effectiveness. Quotes: "Speed and power are the basis of all athleticism. Anything you do that is athletic requires speed and power." "If you're going to start training speed and you're an adult that hasn't sprinted for a while, don't let it open up for at least eight weeks, you'll pull a hamstring." Conclusion: [11:01] Incorporate speed and power into your training regimen to maintain athleticism and reduce injury risk, especially as you age. Consistency in training and a balanced approach are key to long-term fitness and health.
Jay Burke - 100 Year Athlete (00:33:47)
What's Your Excuse? At age 56, mountain biker and skier Jay Burke, "pain master" behind the Park City Point 2 Point MTB race, is sending harder than most 20-somethings Listen to the podcast for a contagious dose of Jay Burke – it'll get your ass into the gym or out harnessing gravity. Some highlights include: The origin story (00:00-02:04): Jay's athletic beginnings, from hurdling sawhorses to team roping to motorcycling in rural Idaho. From the ad biz to Jackson, Wyoming (10:20): One summer turned into three years Balancing parenthood, racing, and play (12:31): "Competition is crack" The PMA Shit (20:15): Don't underestimate a positive mental attitude. A blown ACL (22:09): "I'm not gonna let this define my future."
1. Movement Skill / Mobility - 9 Pillars of Fitness (00:14:14)
Movement Skill / Mobility: What it is: The ability of your joints to move in ways required by your sport. Why it matters: If you lack mobility, you'll make compromises in technique that lead to pain, injury, or poor performance. Blind spots: Being "fit" doesn't matter if you blow your ACL on day #2 of skiing in November due to a lack of knee and hip mobility. Because mobility training doesn't involve sweat and endorphin highs, mountain athletes tend to overlook it. No matter your age or injury history, you can make improvements in mobility, and doing so will extend your years in the mountains.
9 Pillars of Fitness - Overview (00:10:25)
Check out the blog Learn why the 9 Pillars of Fitness matter and how to use them. Athleticism is longevity. The 9 Pillars of Fitness ensure you maintain your athleticism for a lifetime.
Strength Training Increases Your Longevity. "Toning" Doesn't. Roar Chapter 7 (00:23:54)
Ladies, are you hoping to get more muscle "tone"? Well for f**k's sake, don't. Lifting tiny little weights for high reps won't do diddly-squat for your fitness or longevity. "Toning" is BS. If you want to travel the world, play sports, and adventure in the mountains into your last decade of life, you need to strength train. What exactly does that mean? How is it different from toning? To find out, listen to this week's 100 Year Athlete pod, where Alex and Ben talk through Chapter 7 of Roar by Stacy Sims. Quotes: "In order to have a good quality of life, physically, you have to train hard. You have to strength train. Cardio will not cut it." -Ben "Don't skimp on the loads." -Alex "We're training to make your body last a long time, so you can do cool shit until you're dead." -Ben "I think [with] sprint interval training, an added benefit outside of the physiology is that you teach people how hard they really can work in that short interval." -Alex "Sweat is not a measure of a good workout." -Alex "There's no point in trying to replicate what you already do out on the trails in the gym. We're trying to work on a totally different quality." -Alex
Roar Chapter 6 - Core Strength, Stability and Mobility (00:21:44)
Your knees are not invincible. In fact, women are 3x to 8x more likely than men to tear an ACL according to Dr. Stacy Sims, author of Roar. So, how do you prevent ACL injuries while skiing the 40+ inches of powder that just hit the Wasatch? Take your ski vacation in Colorado. It's scientifically proven to be safer there. (just kidding) The key is to train core strength, stability, and mobility, and no, that doesn't mean do crunches, balance on one foot, and stretch. Tune into the 100 Year Athlete podcast as we break down Chapter 6 of Roar and talk about how to prevent knee injuries. Quotes: "Good strength training really, really, really is injury prevention." -Ben "Regardless of whether your movement patterns are good, if you're experiencing forces that you can't handle, then sometimes there are bad consequences for that." -Alex "If you're not able to develop force quickly and stabilize joints, that's when things happen that are unintended." -Alex "Train your joint through its entire range of motion so that you can be strong regardless of what position you're in." -Ben "Mobility is way more important to train than flexibility. A lot of women are very flexible in nature. And we like to do what we're good at." -Ben "Injury causes inconsistency in training. For most injuries, that's probably the worst part of it." -Ben
Roar Chapter 5 - Weighty Matters (00:20:23)
Weight is perhaps the most misleading signal about your health. Many people have a number in their head about what they should weigh, and anything heavier is "bad." Well, screw that! According to Dr. Stacy Sims, author of ROAR, weight isn't important if longevity, health, and wellbeing are what matter to you. Focus on gaining muscle mass, which will make it easier to lose body fat—and help you stay active as you age. And whatever you do, ladies, do not fast! For more on all that, check out the latest episode of the 100 Year Athlete podcast. Quotes: "Creating an arbitrary number on the scale isn't super helpful for working with your physiology and having your body work well and look good." -Ben "You can't be at peak performance 100% of the time. It's just not feasible. It's not sustainable. And it's ultimately not good for your longevity." -Ben
Training Pregnant: Good for You and the Baby - Roar Chapter 4 (00:17:05)
Should you continue training while pregnant? The short answer is yes according to Dr. Stacy Sims, author of ROAR: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life In fact, training while pregnant is good for the baby's development. Listen to the latest episode of 100 Year Athlete to learn more. Quotes: "If you're an athlete, keep getting after it. If you've never trained before, keep it simple. It's good for you. It's good for the baby." -Ben "Women who regularly exercise throughout their pregnancy have a much better outcome than those who don't." -Alex
Nutrition, Training, and Sleep for Menopausal Mountain Athletes - Roar Chapter 3 (00:24:39)
Menopause. It's not what two 30-something dudes usually discuss on a podcast, but we owe it to the badass women who train with us. Menopause is intense (we have moms – we hear about it), but it doesn't have to slow you down. Join us on the 100 Year Athlete pod as we break down Chapter 3 of ROAR by Dr. Stacy Sims. We'll discuss her recommendations for menopausal nutrition, sleep, fitness, and hydration so you can keep playing and training hard. Quotes (Ben's) "The end of your periods isn't the end of the line" "...There is a large drop in the protein synthesis to protein breakdown ratio once you go through menopause. So it's harder not only to build muscle, but even just to save the lean mass you have so you have to be really intentional about how you feel and how you recover." "Just drinking water is not hydrating."
Roar Chapter 2 - Demystifying and Mastering Your Menstrual Cycle (00:15:40)
"As a man, I learned a lot of stuff I didn't know." -Ben Van Treese, Founder of OTM, on Chapter 2 of ROAR It turns out that OTM's Ben Van Treese and Dr. Alex Wetmore didn't know much about menstruation (shocking). Unfortunately, this is a blind spot in exercise science and the fitness industry more broadly. In their second discussion about ROAR, Dr. Stacy Sims' book about training and nutrition for female athletes, Ben and Alex discuss what they've learned about coordinating training and the menstrual cycle.
Female and Male Bodies Are Different 100 Year Athlete Book Club: ROAR, Chapter 1 (00:17:45)
"Women are not small men. Stop eating and training like one." -Dr. Stacy Simms, author of ROAR Off The Mountain's Ben Van Treese and Alex Wetmore, PhD are not experts on any aspect of womanhood (just ask their wives). That's why they're reading the new edition of ROAR by Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist. The book is about how to match food and fitness to female physiology. Join Ben and Alex on the 100 Year Athlete podcast as they report back on learnings from ROAR, one chapter at time.
Wellness After Warfare: Lessons From Marine Raider Sean Carano (01:06:19)
"I think everyone's on this journey to become the best version of themselves." - Lt. Col. Sean Carano, Marine Raider and Program Director at The Honor Foundation From chubby sixth grader to high school wrestler to Marine Raider to triathlete, Sean Carano has put his body and mind through a lot. In this episode of the 100 Year Athlete podcast, we learn what "wellness" really means from the perspective of an elite soldier. Sean shows why being a 100 Year Athlete – or serving in the U.S. Special Operations Forces – is about more than how hard you train or what you eat.
The Best and Worst Shoes for Gym Training (00:09:59)
If you wear running shoes to the gym, stop – and then listen to this episode of the 100 Year Athlete Podcast. It's time to invest in a pair of trainers and maybe weightlifting shoes too. You might even want to train barefoot for certain movements.
Is It "Safe" to Lift Heavy? (00:09:39)
Are you too old to lift heavy and train plyometrics? Hell no. #100YearAthletes who want to ski, board, bike, climb, and hike into their golden years need both. Check out our latest podcast episode for more on how to lift heavy and train plyometrics – safely – and why you don't need Olympic lifts and high-volume gym work.
HIIT That – Just Not Too Often (00:07:53)
You probably HIIT it too hard and too often. Yep, you can overdue high intensity interval training, especially if you're a mountain athlete who gets it in just by doing your sport. It feels good to sweat truckloads and/or feel like you got hit by a truck after your workout. But HIIT does not cover all the pillars of fitness you need to ski, bike, climb, and run into your golden years. HIIT up the 100 Year Athlete podcast and blog for more on how HIIT fits in the longevity puzzle. #100YearAthlete #Longevity #HIIT #LacticAcid #AllOut #Mobility #Strength #Speed #Power
If You Only Have 10 Minutes to Train Mobility, What Should You Do? (00:10:10)
VIDEO A lot of mountain athletes join Off The Mountain because they're experiencing joint pain while doing the sports they love. Often, they chalk it up to "old age." In reality, most of them have been neglecting mobility – which is about actively moving your joints through their full range of motion. It's not flexibility, the ability to passively lengthen soft tissues. The big payoff of mobility is that it improves two-way communication between your nervous system and your tissue. When communication is poor, your joints don't move the way they need to move, and you're more likely to experience pain and injuries. When communication is strong, you can move your joints with precision and avoid being stuck in positions that increase pain and limit your performance. It doesn't matter whether you're super mobile or super tight – to maintain healthy communication, you must regularly move your joints the way they like to be moved. And no, mountain sports don't move your joints through their full ranges of motion. I know everyone is busy. So, if you can only spend 5-10 minutes on mobility 3-4 times a week, what should you do? I'll walk you through three drills that offer the most bang for your buck. To learn these well, first watch the video, Then do the motions with the video playing so you can hear my cues. We'll cover three sets of exercises covering the three most important joints: Spine: Segmented Cat Cow Shoulders: Dumbbell Internal Rotation and External Rotation Hips: Banded Hip Axial Rotation, Internal and External VIDEO Questions? Want more personalized mobility drills? Hit us up.
DIY Programming: How to Create Workouts for Mountain Sports (00:06:58)
Creating your own workout programs can be intimidating, especially if your purpose for training is to keep doing mountain sports like skiing, biking, running, and climbing. How do you know which exercises to include? What rep and set counts make sense? How do you avoid causing imbalances or missing important muscle groups? Behold: this graphic has some answers. Listen to "DIY Programming" on 100 Year Athlete Podcast and check out the Off The Mountain blog for more details about our DIY programming template. Check out our Instagram page to get the graphic.
Want to Ski at Age 90? Eat Enough Protein (00:08:05)
Want to ski, bike, and hike (or play pickleball) into your 90s? Start eating your body weight in grams of protein. Check out the latest episode from the 100 Year Athlete Podcast with Ben Van Treese to learn why protein matters, the difference between animal and plant sources, and how to eyeball your daily protein intake. #100yearathlete #Longevity #Protein #Nutrition #Aging
Stop doing whatever hurts—but keep playing (00:10:37)
"Every time I ski, my knee hurts. What should I do?" I get that question all winter long. If you are playing and training through joint pain, you are making that pain worse and ensuring it'll stick around. Stop doing whatever hurts—but keep playing. How? That is the subject of today's podcast and blog post. #100YearAthlete #JointPain #Skiing #KneePain #GetOffTheCouch
The Pregnancy Class Technique That Eliminates Sciatic Pain on a Bike (00:08:55)
Learn the pre-ride routine that my personal training client Mark uses before every ride. Mark has been working with me to overcome sciatic issues when hitting race pace, especially on his mountain bike. Together we have dialed in a pre-ride routine that has him feeling great and racing like he was before his injury. Mark is a 40 year cyclist with a full time career that gets in the way of his riding. The Routine (YouTube Playlist) Butterfly PAILs 30s Stretch 30s PAILs x3 Rounds Box Stretch 30s Stretch 30s PAILs x3 Rounds Reactive Hamstring Kicks 8s max effort kicks 22s rest (total round is 30s) x 6 rounds
Just Continue: How 72-Year-Old Mountain Biker and Skier Sherry Walsh Keeps Going (00:27:22)
"I can be at home and hurt and be weak, or I can be at the gym and hurt and be strong." -Sherry Walsh, 72 years old Sherry Walsh is not your average 70-something. While most people her age worry about falling and breaking a hip, Sherry is out on her mountain bike 5-7 days a week. She enjoys climbing 2,600+ feet up to Shadow Lake here in Park City, Utah. Her mental game is next level, and once you hear her story, you will have no more excuses.
Faster, Stronger, Safer, Saner: The Power of Breath Training with Coach Andre Hamm (00:36:21)
After suffering a concussion at Mt. Hood, slopestyle skier and Olympic hopeful Andre Hamm withdrew from sports and life. Breathwork brought him back. Today, Andre is a professional coach who teaches athletes how to train their breath for peak physical and mental performance, in the gym and outdoors.
