I used to concentrate on low-end endurance training on the bike, mostly on my rollers because this is the PNW and I don't want to spend more time on bike maintenance than riding. But in my mid-70s, that stopped working - I just got weaker. So this year, I've adopted a variation on bruce19's strategy up in post 13. I'm in the gym for an hour 3 days/week. On the other days, I alternate riding Z1 on the rollers for an hour and walking a brisk 3-5 miles. I'm only 3 weeks into it and already it is wonderfully successful for me. Weight is down, strength is up, walking speed is up, HR on the rollers is down at the same power. I'm going to keep at it until my strength gets back to where it was in my early 60s, then I'll start trying to Really Ride again. In winter, that means weekday rollers in all zones, 2 gym days most weeks, and 40-60 mile group Sunday rides on the tandem if it's not pouring down rain. I'm hopeful at least, but I'll have to see what my cardiologist says on Tuesday.
Apparently, geezers have to squat bodyweight just like everyone else, who knew?
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