The Science of the Marathon - Increasing VO2 max at Any Age

Robert Marchand – One-hundred-and-six-year old cyclist and world record holder

Chapter 7 - The Science of the Marathon

Regular exercise positively enhances the health and independence in people who live past one hundred years of age (centenarians). But only recently, have direct assessments of centenarians been performed in laboratories. Enter one-hundred-and-six-year-old French cyclist, Robert Marchand. He has been cycling for an exceptionally long time. Racing semi-professionally in his twenties, and only returning to cycling in his sixties, he participated in several major races, including Bordeaux to Paris and Paris to Roubaix. In 1992, he cycled from Paris to Moscow.

Since turning one-hundred, Marchand has been followed closely in Dr. Billat’s research lab. She wrote a Case Study in Physiology on Marchand in 2016.

At one-hundred-and-one years old, he held the one-hour velodrome cycling record for the hundred-plus category. In 2017, he set the one-hour cycling record in the one-hundred-and-five-year old plus age group, covering 22.5 km (14 miles) in one hour. At the age of one-hundred-and-five-years old, he was recognized as the world's oldest competitive cyclist by the Guinness World Records.

His performance and metrics were studied for the next several years. He performed tests on the cycling ergometer to determine heart rate, VO2 max, and power. He trains using the 80/20 rule, 80 percent low intensity, 20 percent higher intensity. He cycles about 5000-km (3000 miles) per year. Very importantly, he has been able to keep his muscle mass and weight about the same. Ultimately, he was able to increase his VO2 max to 40 ml/kg/min, his max heart rate in the 130s, and his power increased from 90 to 125 watts.

Not There to Win, But to Increase Vitality

Robert Marchand aimed to increase his VO2 to add quality and vitality to his current life, and not merely to avoid death. His experience is vital for many reasons. Participation and performance in the masters’ groups are increasing. Many people are self-engineering bio-optimization regimens to increase longevity. We have limited experience with so-called “very old masters athletes.” For example, among octogenarian athletes, new VO2 max records are set and comparable to the average human in their forties. Marchand’s V02 max is the same as a man half his age who has a sedentary lifestyle. Marchand’s essential qualities are that he has a large oxygen consumption thanks to an exceptional heart, the ability to reach a high heart rate, and an exceptional VO2 max for his age.

Marchand’s Workout Routine

He varies his accelerations on the bicycle between 60 and 85 RPM and reaches a max heart rate in the 130s. He uses resistance bands and performs pushups. Moreover, as he ages, Marchand's philosophy is never to lose sight of an essential goal: to keep his muscles working. He rides every day on his home trainer and outside with his Paris cycling club L’Ardechois weather permitting.

Muscle Loss - Accelerated Sarcopenia

We cannot ignore a crucial part of Robert Marchand's story: his doctor’s had to convince him to take up eating meat again. For personal reasons, Marchand veered away from his dietary recommendations and gave up eating meat one month before his world record attempt. He protested about how animals are mistreated in the factory production process. Certainly justified, but unfortunately, as Marchand’s protein intake decreased, his muscle mass quickly declined, and his performance suffered. For the hour record challenge, he measured 1.50 meters tall (4 feet 11 inches) and weighing just 50 kg (110 pounds). He also blamed missing his 10-minute warning at the end of the event to not eating correctly. Three years earlier, during his hour record challenge, he rode an additional 4.3 km (or about 2.6 miles).

His rapid decline in muscle mass suggests that he experienced “accelerated sarcopenia.” Protein intake and muscle mass significantly contribute to VO2 max and power output and, ultimately, vitality, especially in a one-hundred-and-five-year-old human. While there’s no easy answer to this question, but Robert Marchand’s physiology suffered from not eating a rich protein source for just thirty days. Dr. Billat knows more about how Marchand's body works than anyone. She also noted that his lack of protein affected his muscle mass. It’s worth noting that one can eat enough protein on a vegetarian diet (especially with eggs), but it’s difficult without adequate knowledge and resources. Marchand's diet is limited due to budget, and consuming quality meats could be difficult on such a budget. This also highlights a scenario unique to centenarians. If you live to one hundred, you are highly likely to outlive your retirement!

Robert Marchand’s Secret - Home Life and Optimism

According to Dr. Veronique Billat, Robert Marchand lives alone in his Parisian studio flat, but he is sustained by optimism, laughter, and many friends. Also, his natural curiosity and astonishment keep him going, according to his friends. He eats “a la française,” which means that he eats a simple French regime. Marchand doesn’t count calories or the amount of protein he consumes each day. He just eats as he feels. Again, the French, as a culture, dislike counting anything or limiting what they can eat. Just like children are very in tune with their satiety centers, most French people are as well. When he is done eating, he simply stops.

Morning - He eats a typical French breakfast, some fruit, full-fat yogurt, French bread, and coffee. As is common in French culture, he walks to the boulangerie (bread shop) each day and buys a fresh baguette.

Afternoon - He eats a serving of chicken, sardines, mackerel in oil, or eggs and mushrooms, along with green beans and perhaps some bread.

Night - Most nights, he eats a bowl of soup, some cheese, and some wine. This could be typical for many older people, as most centenarians look for simple ways to prepare meals.

Following his one-hundred-and-sixth birthday, Marchand’s doctors advised him against competing for any more world records. He “retired,” but he’s still racing and riding. He recently competed in a 4000-m Velodrome race in Paris. Marchand can be quoted saying, “C’est moi qui decide et je veux rouler” (I’m the one that decides, and I want to ride). According to Marchand, he intends to keep pedaling as long as he can stretch his legs. Marchand’s inspirational approach to life and healthy living has already won the world over.

Postnote - Robert Marchand died on May, 22, 2021 at the age 109 in Paris. Right up to his death, he was still pedaling a bike on the trainer.