Introduction: Why I Track These Numbers

01 Oct, 2026

Tags: #EbikeTraining #AgeAndEndurance #DataDriven #TourFit2027

For a 69-year-old preparing to ride 5.500 km, the assumption that "more is better" can be dangerous. What worked at 40 may cause injury or burnout now. My philosophy is simple: Data Over Assumption.

I don't just train; I measure, analyze, and adjust. Every number I track serves one of three purposes: Safety, Efficiency, or Preservation.

1. Safety: Listening Before It Screams

The biggest risk in aging endurance training isn't the ride itself—it's pushing too hard without realizing the body hasn't recovered.

• Morning Blood Pressure & Pulse: Measured before getting out of bed.

  • The Why: This is the most immediate indicator of systemic recovery. A sudden rise often signals unresolved inflammation or stress.
  • The Trigger: If my monthly average rises by more than 10 mmHg, or if I consistently see readings above 140/90, I stop and consult a physician. It's a "red light" before a crisis occurs.

• Resting Heart Rate (RHR): Derived from my Fit e-bike app or Polar Flow.

  • The Why: An unexplained jump (more than 7 bpm above my baseline) is the earliest sign of "non-functional overreaching." It means my nervous system is struggling to recover, even if I feel fine.
  • The Goal: Catch "silent burnout" before it leads to a crash or illness.

2. Preservation: Fighting the Natural Decline

As we age, we naturally lose muscle (sarcopenia) and gain visceral fat. Cycling is great for cardio, but it can consume muscle instead of building it if not balanced with proper nutrition and resistance.

• Muscle Mass & Body Fat %: Measured via my Renpho scale.

  • The Why: Fitness without muscle mass is fragile. If my muscle mass drops more than 0.5 kg in a month, it's a red flag that the training is eating into the very engine I'm trying to build.
  • The Goal: Ensure I'm building a "strong old age," not just a lean one. Muscle is the single strongest predictor of longevity and fall prevention.

• Waist Circumference: Measured at the navel.

  • The Why: Weight alone is misleading (water vs. fat). Waist size is a superior marker for visceral fat, which drives inflammation and heart risk in older adults.

• Balance (Single Leg Stand): Can I stand on one leg for 30 seconds?

  • The Why: Balance degrades faster than strength. A decline here suggests fatigue is compromising my motor control, increasing the risk of a fall off the bike.

3. Efficiency: Making Every Watt Count

On an e-bike, it is easy to hide behind the motor. I need to know if I am getting stronger, or if the battery is doing to much work. I can't always tell, especially if I'm tired or distracted.

• Average Human Power (Watts): The watts generated solely by my legs (excluding motor assist).

  • The Why: This isolates my actual contribution. If the motor is doing the same work while my human power drops, my fitness is regressing.
  • The Goal: Ensure the e-bike remains a tool for distance, not a crutch for declining power.

• Cadence (RPM): How fast I'm pedaling.

  • The Why: High cadence reduces joint stress. Older joints suffer from "grinding" (low cadence, high torque).
  • The Goal: Shift toward spinning faster with less torque to preserve my knees.

• VO2max Estimate: From Polar Flow.

  • The Why: The gold standard for aerobic capacity. It naturally declines about 1% per year after 30.
  • The Goal: Distinguish between "normal aging" and "training stagnation." Seeing this number hold steady proves the training is working against the biological clock.

4. Standardized Benchmarks: Same Course, Same Climb, Real Comparison

Monthly averages mix busy streets, quiet lanes, wind, hills, and heat. Useful — but noisy. Benchmark tests solve this by repeating the same course under controlled conditions, so any change is me, not the route.

• The Test Loop: A fixed 22,7 km circuit with +140 m of climbing, ridden as a time trial effort (first baseline: 59 minutes at an average of 137 bpm).

  • The Why: Same road, same distance, same climb, comparable conditions — the variables cancel out. If my time or average heart rate improves on the identical loop, that is genuine fitness progress.
  • The Cadence: Retested roughly monthly (next retest: 31/10/2026), so the benchmark bookends each month of training rather than relying on memory.

• The Hill Test: A 3-5 minute timed climb on a steady 3–7% gradient.

  • The Why: Climbing is where muscle power and body weight meet directly — it exposes strength changes that flat-riding averages can hide. A fixed, steady gradient is essential; if the slope varies ride to ride, the comparison is meaningless.
  • The Discipline: If the data capture fails — as it did on 30/09/2026, when GPS dropout invalidated the attempt — the result is discarded, not guessed at. A benchmark with unreliable data is worse than no benchmark. The first valid climb is expected in October 2026.

The Bottom Line

These measurements are not just numbers; they are the conversation between my body and the training plan. Ignoring these signals isn't "toughness"; it is negligence.

By tracking these specific metrics, the Tour Fit 2027 program moves beyond generic advice to a personalized, data-driven approach. It prioritizes long-term health, functional independence, and the joy of cycling well into the future.

Data Sources: Fit e-bike app, Renpho body composition scale, Polar Flow VO2max estimates, blood pressure monitor readings.

Medical Disclaimer: Training and nutrition recommendations should be confirmed against personal health circumstances and medication status. I have physician confirmation of no heart-rate-affecting medication and no cardiac condition. Readers should consult their own doctors before starting any new regimen.