Getting older – it happens to us all.
Most people are content to pick up their pipe and slippers and enjoy a more relaxing, sedentary lifestyle in their twilight years.
Pottering about in the garden might be the total of their exercise regime.
But if you are passionate about sport, keeping fit, and challenging yourself to greater heights, then hitting the age of 50 is probably the perfect time to set yourself a new goal.
Cycling is an excellent activity for the over 50s age group, and reaching 50 is a fabulous opportunity to challenge yourself and your body. However, there is no need to think that you suddenly have to consign all sport and training to the history books just because you have hit the half-century.
Of course, your body might not feel as fit or as supple as when you were in your 20s or 30s, but if you are realistic and sensible in your approach, you will be surprised at the heights you can reach.
There is nothing wrong with simply saddling up and cycling for pleasure.
But, equally, there is absolutely nothing to stop you from being more ambitious with your goals, aiming to boost your performance, and competing with yourself by taking part in higher intensity training sessions.
Half the battle for older cyclists is feeling scared or over-awed by the thought of pushing their bodies to the limit. They might be frightened of failure or the possible disappointment of not cycling as quickly or as hard as they could when they were younger. But if they can conquer these fears, older people can enjoy intensive cycling training sessions just as much as younger riders, maybe even more so.
You can achieve great results whatever your age.
You need the self-belief and confidence to get over any fears or misconceptions. Imagine the thrill of knowing that you can improve your times and performance even at the age of 55 or 60? The confidence boost and kudos you will gain from this will be significant for your mind and body.
Here’s the sensible bit: Yes, you are older and more susceptible to illness and disease.
So if you ARE seriously thinking of stepping up your training sessions and want to challenge yourself to ride harder and faster, you must seek medical advice beforehand.
Please go and see your doctor and talk to him about your intention to train hard. He will probably agree that it is an excellent idea if you are sensible and have a common-sense approach. But it is advisable to get at least your blood pressure checked out.
Once you have seen your doctor and given you the thumbs-up, it will also provide the final confirmation and confidence boost you need to take the plunge and saddle up.
You don’t have to have a rippling torso or a six-pack to train hard. You also don’t have to be in your teens, 20s, 30s, or 40s to improve your cycling performance.
The excellent news for older cyclists is that strong training principles work for ALL ages. The cardiovascular system is highly flexible and can adapt to changes and challenges when you get older. You will receive both peripheral and central adaptations to help you perform better.
The heart can adapt specifically to the physical demands met during a training session. Like any other muscle, the heart needs regular training to maintain its fitness. As a result, the ventricle becomes more compliant, meaning less resistance during filling. This enables stroke volume to increase and less work for the heart. It also allows the heart to maintain an increased stroke volume during demanding exercise.
Never underestimate what the human body can achieve. Biologically and physiologically, the improvements you make to your body if you train hard will almost be the equivalent of when you’re younger.
Your heart will develop a higher stroke volume when you train due to increased cardiac chamber size and an expanded total blood volume. This will enable your heart to deliver more oxygen to your muscles with fewer beats.
In turn, this will help you to ride faster. But this improved cardiovascular fitness will also benefit other parts of your life. For example, you will feel physically stronger, have more energy to do other vigorous activities, and feel sharper.
Most older people develop a slightly higher fat percentage, and it becomes more difficult to maintain muscle mass. But you can slow down the onset of a “thicker” body and fat production with a structured training plan.
Both endurance and strength training can have an incredible knock-on effect on your lifestyle and generally boost your quality of life.
Strength training is a thorny topic among the cycling fraternity, and there is an ongoing debate as to whether it improves performance. But cyclists can gain a better quality of life by using strength training to maintain muscle mass. This may not necessarily make you perform better on the bike, but it will contribute to a healthier lifestyle.
However, if you intend to boost your performance, you should consider doing strength training in the off-season only when the weather is colder. Completing just two strength-training sessions a week as part of your training schedule should be enough to enhance your fitness and general quality of life.
It is also probably worth bearing in mind that strength training should never hurt your overall training regime, so sessions on the bike should always come first.
You will achieve more if you have a structured training plan and each session has a real purpose. If you are on a rest day, work on technical skills that do not require physical power.
Make sure every session has a real focus.
You could enter a local race and tailor your training plan accordingly, so you peak on race day. That will focus your mind and give you added motivation to get out of bed and saddle up when it might be cold or wet outside.
In essence: use your time effectively and make the most of every minute’s training.
OK, maybe you once thought you were Superman, and you could conquer the world!
Well, the harsh reality is that whereas once you may have needed little or no recovery time after a training session, now you certainly need to recharge the batteries after a session and allow the body to recover properly. If you give yourself more recovery time between sessions, it will improve the quality of the next session.
Not recovering properly will only enhance the risk of injury.
In addition, make sure you get enough sleep, as this is a vital part of the recovery process. A lack of sleep can cause fatigue and affect performance. Diet and nutrition are also important. And for your post-exercise meal, always have a recovery drink immediately before consuming 1g of carbohydrate per kg and 1/3g protein per kg of body weight within 30 minutes of finishing moderately to high-intensity training sessions.
If you are consistent and serious about your training, you will become faster and more robust, despite your age.
Imagine the satisfaction of comparing your performance and times with your friends, both older and younger: if you train hard and effectively, you will become so much stronger than your peers in no time.
So if you are among the over-50s, don’t write off high-intensity training. It can give you a new lease of life – both on and off the bike.
The performance improvements will be tangible and real and offer great satisfaction. And your general quality of life will improve as a result. Age is no barrier to the very best training practices. And high-intensity workouts will help you to achieve better results in less time.
So to sum up, before you embark on high-intensity cycling training, make sure you:
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I certainly agree with training for older cyclists. I am 67 and use interval training twice a week or ifI am short of cycling time. It really pays off on hills, and lets me ride reasonably well with younger (40 yr old) cyclists as long as they are not racing.
@Richard - You have the right spirit. Keep on rolling!
Thanks for this article, I am 56 yo cyclist and runner and there is not much available training information specific to older athletes.
I am I have been running and cycling on and off for the last 25 years, more recently I have mostly competed in cross country/mountain running but due to the old joints complaining a bit, about 18 months ago I decided to do some vets road bike racing, after doing some hard training and then some races, I was put in my place as all of these old cyclist where kicking my butt, they told me that as they where retired they had more time to train.
This is the same for running, a few years ago I did a vets half marathon in what I considered a good time of 1 hour 44 minutes something (4m 58s per kilometer), when I got the results a lot of 60+ yo”™s beat me, some did a very fast time around 70 minutes and even a few 70 + yo”™s beat me, in turn I was faster than many younger runners. One of the runners/cyclists that I regularly compete against is 83 and still going strong, he is my hero.
On the subject of old men”™s health, 12 months ago I was diagnosed with prostate cancer and underwent a Radical Prostatectomy, my recovery has been a bit slower than I had hoped but I have been back on the bike for 6 months and hope to start road racing very soon. Three years ago I also underwent a 5 hour heart operation to fix my Atrial fibrillation. I have refused to let these health problems slow me down.
Tony
@Tony Beasley - Thanks for sharing your story. Age in it self should never be the reason to stop exercising. Though, medical reasons might to some degree limit your performance when you get older.
I love this article I just turned 40 and finding the time to get on the bike is challenge and to be honest I felt a little uncomfortable riding on the trails last weekend. What really amazed me was that most of the people I ran into (not literally) were closer to my age then teens. It was amazing I meet some other people from my are and we are going to start planning trips. Thanks for the great article.
Strength training during hill climbs using big gear and low cadence. What's the right cadence? What cadence is too low?
Thanks
@Norbert - 60 to 70 rpms.
You say recovery time is important but don't give specifics. I'm 68, ride 3,000+ miles a year, average 16-17 mph on most rides. I do lots of hills. Do I take a day off after every ride? Can I ride 6 days a week if three are at a moderate (14 mph) pace? Slow (12 mph) recovery rides? Please provide some specific guidance as I have been unable to find any. Thank you.
Hi Jesper - I am a 66 year old cyclist but as I am in the Middle East and roads are unsafe so I go spinning twice a week to keep healthy and fit. Ready for the big day when I can ride my bike again. I'm a little over weight at 85k (raced at 67k), 1.7m tall.
My question is heart rate.
I use a pules meter and when spinning for 2 hours x 2 sessions a week my average is 142BPM but I top out at 178BPM. This worries my instructor as she says its too high. It gives me no trouble and I am up there at a peak and can manage easily for some 6/7 minutes each time and could go on.
Please advise on this as I am sure that others see the same. By the way I have a cholestrol lever of 253 which again is high but this is from my mother who is 93 years old and going strong. As yet I do not take any tablets. Maybe if I did this would lower the heart rate?
Should this be a concern and please advise.
Mike
Hi Jesper,Have enjoyed many of your tips and cycling experience. I am 62 have been cycling for 4years now entered time trials last year best to date is 24 min dead for 10 miles and one hour 5 min for 25 iles TT. Recently after 23,000 miles on the road in the last 3 years had my first crash and broke a couple of ribs . At the moment I am using a Wattbike to keep fit I do push my heart rate to threshold about 10% below max for 30 min sessions as a older athlete is that ok as their is contradicting views over this subject your views would be helpfull thanks Rob