PEZ Bookshelf: “Fast After 50” 2nd Edition

Endurance sports training has seen significant evolution over recent decades, with advances benefiting athletes across all levels. Joe Friel, a highly respected coach with over 40 years of experience training elite endurance athletes, has recently released the second edition of his book "Fast After 50," updating his guidance to reflect the latest developments in training for older athletes. This new edition addresses the growing trend of excessive high-intensity training among experienced athletes, advocating instead for a more balanced approach that emphasises the value of lower intensity, longer sessions alongside targeted high-intensity efforts. Friel highlights that while long slow distance (LSD) training remains important, many athletes have shifted towards predominantly high-intensity workouts, which he warns can be counterproductive. The book explores the concept of durability and how life changes impact training as athletes age, encouraging a more nuanced approach that balances intensity with recovery. Friel’s insights draw on his extensive coaching background and recent observations from global training camps, stressing that sustainable performance gains come from a varied training regimen rather than extremes. The book is aimed at experienced athletes rather than newcomers, reflecting a growing demographic of older competitors who have maintained consistent training over many years and are seeking to improve further. Friel notes that the definition of an “older” athlete is flexible, with physiological changes beginning as early as the mid-30s. He contextualises this within the broader history of endurance sport participation, pointing out that many current older athletes are those who embraced running and cycling during fitness booms in previous decades and now benefit from vastly improved training knowledge and technology. Friel also discusses the accessibility of information today compared to when he first began writing, emphasising how the digital age has transformed research and coaching. He addresses common misconceptions about training intensity, particularly the value of Zone 2 training for time-limited amateurs. By recommending a practical weekly schedule that blends low- and high-intensity sessions, Friel offers a realistic framework for athletes balancing training with other commitments. This approach aims to maximise performance while minimising the risks associated with overtraining. Looking ahead, the updated edition of "Fast After 50" encourages athletes to adopt a holistic view of training that incorporates scientific advances, personal experience, and lifestyle factors. Friel’s continued commitment to coaching and education underscores the evolving nature of endurance sport, where longevity and consistent improvement remain achievable goals for athletes well into their later years.