“It wasn’t until I got older that I realized how much I was capable of. With the right training, there’s no reason you can’t get faster in your 50s.”
Crushing Limits at 59: How Dean Tilman Is Getting Faster with Age
At 59, Dean Tilman is living proof peak performance doesn’t have an expiration date. With nearly 30 marathons and over 100 triathlons under his belt, he’s not coasting into retirement; he’s gunning for personal bests.
For decades, Tilman raced mainly to stay in shape. But in his late 40s, something shifted: He realized he was faster than he thought and nowhere near his ceiling. So he trained smarter, pushed harder and watched his results soar. “I used to think I was just average,” he says. “But when I started doing focused sessions, I got a lot closer to my true potential.”
Smarter Training, Better Results
These days, Dean keeps his training streamlined: five bike rides, four runs, and two to three swims per week. Most are lower intensity. Gone are the epic five-hour rides in the cold rain to “build mental strength.” Now it’s all about consistency and efficiency. “I train just enough to get the performance I’m looking for,” he says. That balance has kept him sharp, fast and in the game.
Fueling for Performance and Recovery
In his 50s, Dean noticed the pounds no longer melted off the way they used to. Now, he makes changes earlier in the year to stay race-ready. His day-to-day nutrition is dialed in: lots of salads, fewer fried foods, limited bread. He’s upped his protein, especially after workouts and leans on hydration strategies that go beyond just water - sports drinks, kombucha, electrolyte mixes, even juices. “Sometimes it’s good mentally to take a break from ‘eating clean,’” he admits. “It can be exhausting to constantly restrict.”
His go-to fuel includes Gu gels, Clif Bloks, Infinit products and daily bananas. He’s also known for his high-protein “sludge pudding,” made with Bare Performance Nutrition powder, cocoa, flax, coconut milk and flakes.
Speed Doesn’t Have to Fade
“You hear that speed decreases when you hit your 40s,” Dean says. “I’ve been trying to defy that and sometimes I do.”
His mindset is why not try to beat his younger self? To do that, Dean avoids overtraining, knowing injury risk and recovery time are real challenges after 50. “I’ve been injured way more since I hit 50,” he says. “That’s why I just do enough to stay competitive. I’m not chasing big volume anymore.”
Recovery as a Non-Negotiable
Dean has built a routine around staying healthy: NormaTec boots several times a week, deep-tissue chiropractic massage, foam rolling, stretching, and strength training, especially during winter. “If I feel something off, I’ll stop the session right away. I’m not afraid to take time off now. Recovery is part of the training.”
What He Wishes He Knew Sooner
Dean used to overtrain in pursuit of a great race. Now, his whole approach is more refined. “You can get great results without going overboard. I train year-round now, so when a race comes up, I just fine-tune speed or distance. No crash courses.”
Consistency > Everything
When asked for final advice, Dean doesn’t hesitate: “Longevity and performance come from consistency. If you train for three months, then take off three, you’re always rebuilding. Keep a base year-round, and you’ll be ready when it counts.”
And perhaps even more important—believe in your potential. “For years I underestimated myself. It wasn’t until I got older that I realized how much I was capable of. With the right training, there’s no reason you can’t get faster in your 50s.”
Meet Carl Rysdon: Training, Racing and Thriving
Carl Rysdon hesitated to do this interview at first. “I don’t feel older,” he says. “In many ways, I’m in better shape now than I was when I started triathlon 15 years ago. The single biggest piece of advice I can give is to enjoy the process and if you think of this as a lifestyle rather than the work up to a race, you’ll surprise yourself and enjoy many years of competing at a high level.”
Based in North Atlanta and a familiar face in endurance events, Rysdon, 56, has discovered age isn’t a limitation—it’s just another variable to train smartly around. A lifelong athlete who has competed in everything from rugby to water polo, Rysdon now channels his energy into triathlons, marathons, mountain biking, skiing, and golf. Over the years, Carl’s training has evolved dramatically. The biggest shift? Recovery now gets a front-row seat.
“Earlier on, I was stacking tennis, basketball, and other sports on top of triathlon training,” he recalls. “Nobody—at any age—can avoid injury or perform well without giving the body time to recover.”
These days, Carl leans into structured, purposeful training. That means following a plan, honoring both hard and easy days, and sticking to prescribed efforts instead of chasing a win in every workout. The result? He’s gotten faster in long-distance events and maintained speed in shorter ones.
The Fuel Factor
Nutrition has also become a non-negotiable. “If you do everything right but miss the mark on nutrition, you’ll fall short of your goals,” Carl says. He jokes that friends call him “the shark” because he’s constantly eating—and that Ironman training is the perfect excuse for his bottomless appetite. But his diet is intentional: lots of protein, healthy fats, and carbs timed strategically before and after workouts.
A typical day might start with oatmeal, a banana, and coffee, followed by a post-workout meal with eggs, avocado, and starches. Lunch might be a burrito bowl loaded with protein, and dinner includes lean meat, clean carbs, and plenty of veggies. “I’ve tried vegetarian and pescetarian diets, but I need more,” he admits.
Traveling for work poses its own challenges, so he plans ahead—packing essentials and hitting the grocery store on arrival to avoid subpar food choices. That said, he’s not militant. “I love pizza, burgers, and a couple of IPAs after a long workout. You have to
enjoy the fun foods, too.”
Train Proactively
Carl is candid about the realities of aging: slower recovery, muscle loss, and reduced flexibility. But none of these are dealbreakers if you're proactive. “I listen to my body more now. I prioritize recovery with stretching, massages, ice baths—whatever helps. If something’s off, I take care of it right away.”
Strength training has long been part of Carl’s lifestyle, but it’s taken a new shape in recent years. He’s shifted from explosive, general movements to triathlon-specific work, targeting overlooked areas like hips, ankles, and feet. Yoga helps, too. “It keeps you humble and highlights balance issues and weaknesses,” he says. “Pair that with a cold plunge after hot yoga, and you’ve got an amazing recovery combo.”
When asked what he wishes he’d known 20 years ago, Carl points to three things: structured training, nutrition (especially race fueling), and strength work tailored to endurance sports. “It’s all a learning process. What works today might not work tomorrow, and that’s part of the fun.”
Carl emphasizes how lucky he is to be part of a strong triathlon community in North Atlanta. One mentor, Jon Adamson—an Ironman World Champion in his age group and the first man over 80 to win his division at the XTERRA World Championships—inspires him to keep going. “Jon showed me how far this sport can take you if you stay diligent.”
6 Gear Picks to Help 50+ Cyclists Perform at Their Best
- Compact or Sub-Compact Cranksets – Smaller chain rings (e.g. 50/34 or 48/32) make climbs easier on knees and help maintain a steady cadence without overexertion.
- Wide-Range Cassettes (e.g. 11–34 or 11–40) – Paired with the right derailleur, these cassettes give you easier gearing for long climbs or tired legs.
- Smart Trainers & Indoor Cycling Apps – Allow for structured, joint-friendly workouts with precise power control and year-round consistency.
- Power Meters – Help avoid overtraining by showing real-time effort. Knowing your output allows for more efficient and balanced rides.
- Disc Brakes – Offer better, more consistent stopping power with less hand force—especially useful in rain or on long descents.
- Wider Tires (28–32mm) – Paired with lower tire pressure, wider tires provide a smoother, more stable ride and reduce road chatter.
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