Perhaps even more important than what you do is how much time you give your body to heal. Older bodies need more rest, not less; that means tough workouts require days off. The impulse to do more will often result in overtraining and, ultimately, injury. Konstantin constantly asks me to rate my energy level from 1 to 10. When in doubt, we do less. He asks me about my weekly plan for workouts on my bike and in the pool, insisting that I take days off even when that is not my original plan.
If you can afford it, massage is a great way to restore your body’s muscle tissue. Just good old sleep is equally important. Go to bed early and stay there. Look forward to big workouts, but if you feel run-down, cut back and wait to do them when you can complete the job without risking your overall progress.