5 Tips for Masters Cyclists

There are several things cyclists face as we get older. Power output and VO2 max decrease naturally as we age and we don’t bounce back from stress or training demands as quickly as we did in our twenties. But that doesn’t mean we can’t perform well on the bike. Here are five tips that can help.

Lift Weights

Sarcopenia (loss of skeletal muscle and strength) begins in your 30s and accelerates after 40. Less muscle means less strength, power, and decreased cycling performance. Further, bone density tends to decline in parallel with strength and muscle. Unfortunately, cycling isn’t enough to preserve muscle, strength, or bone mass.

Resistance training is the solution. Thirty minutes of strength training done two to three times per week is all you need. You can use free weights or machines. You should train the legs, hips, shoulders, back, and arms. Do 2-3 sets of 6-15 reps. Work hard and stop just shy of failure. That means an effort of about 7 or 8 on an RPE scale of 0-10. Professional instruction will help so consider hiring a trainer to teach you how to lift.

If you are new to strength training, we put together an ebook with tips to help you get started including a sample plan. Download your copy here.

Stay Mobile Off the Bike

If you’re like most modern humans then you sit—A LOT. You sit hunched over a computer and behind a steering wheel. Then, for fun, you sit hunched over your handlebars. Cycling isn’t easy but it doesn’t demand much mobility. Along with strength, your mobility tends to decline as you age. Fortunately, you can improve your mobility by doing just a few minutes of mobility work each day. Here are three essential drills to help you stay mobile:

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Be Consistent

Be consistent with your training (follow the plan!), rest, mobility work, and nutrition. You don’t have to be perfect all the time. In fact, perfection is a counterproductive goal. “Don’t aim to be consistently great; aim to be great at being consistent." is how Brad Stulberg puts it in his blog post about how consistency over time leads to better performance. If you really want to go deep on the subject, check out his book, Peak Performance (co-authored with Steve Magness).

Eat Protein

Protein is critical for muscle repair and growth and thus plays a key role in strength, recovery, and performance. Recommended protein intake for athletes ranges from 1.3 to 2.0 grams per kilogram (0.5 to 1g per lb.) of bodyweight, depending on your size and training status. If you weigh 150 lbs., your protein intake ranges from 0.75 g to 1 g per lb. of bodyweight. That’s 112g to 150g of protein per day. Larger, more muscular people need more protein than smaller people. Eat more protein during periods of hard training. You can process about 20-30 g of protein per feeding. That means you should spread out your daily protein among several meals and snacks. Good sources of protein include:

• beef, chicken, salmon
• milk, yogurt, eggs
• lentils, quinoa, beans
• almonds
• tofu

Protein powders are a convenient way to boost your protein intake. Here are several types to consider for your next smoothie:

• whey
• casein
• soy
• pea
• hemp

Prioritize Sleep

Consistent good sleep is the most powerful recovery aid you have in your performance arsenal. It’s crucial for cognition, recovery from exercise, immune function, weight control, hormonal balance, stress management, and mood. Most adults need about 8-9 hours of sleep per night with hard training athletes needing closer to nine. But it’s not just about quantity. Quality is important too. You can improve your sleep quality with the following actions: Stick to a consistent sleep schedule.

• Go to bed early.
• Avoid looking at tablets, phones, and laptops before bed. Turn off the electronics at least one hour (two is better) before bed. Read a book instead.
• Avoid alcohol (huge!), caffeine, and large meals before bed.
• Naps can be useful but keep them short to avoid disrupting nighttime sleep.

No magic recovery garment, gadget or potion can replace sleep—There’s no substitute for it!