7 Ways to defy ageing and boost your cycling if you’re 40+

Are you 40 and older? Are you worried that your cycling performance is beginning to decline? We’ve got 7 things you can do to keep fit and boost your cycling performance:

1 : Prioritise recovery, as your body may take longer to heal and adapt to the training stress. Make sure you get enough sleep, hydration, nutrition, and rest days. You can also use recovery techniques such as massage, stretching, foam rolling, or compression

2 : Train your VO2 max, which is the level of intensity you can sustain for an eight-minute full gas effort. This will help you maintain your aerobic capacity and power output as you age. You can do intervals of three to five minutes at VO2 max, with equal recovery, or 30 seconds on and 30 seconds off.

3 : Get in the gym, or do some strength training at home. This will help you prevent muscle loss, improve your bone density, and reduce your risk of injury. You can focus on exercises that target your core, glutes, quads, hamstrings, and calves.

4 : Manipulate nutrition, as your metabolism may slow down and your body fat may increase. You can adjust your calorie intake according to your activity level and goals. You can also eat more protein to support your muscle growth and recovery, and more antioxidants to fight inflammation and oxidative stress.

5 : Choose your goals wisely, as you may not be able to perform at the same level as you did in your younger years. You can set realistic and achievable goals that suit your current fitness and motivation. You can also try new challenges or disciplines that spark your interest and enjoyment.

6 : Protect your knees, as they are one of the most vulnerable joints for cyclists. You can avoid overuse injuries by having a proper bike fit, using the right gear ratio, warming up properly, and stretching regularly. You can also use ice packs or anti-inflammatory drugs to reduce pain and swelling if needed.

7 : Ride with friends, or join a cycling club or group. This will help you stay motivated, social, and safe. You can also learn from other riders who share your passion and experience. Riding with others can also boost your mental health and well-being.

Remember, it’s never too late to improve your cycling performance. By making these adjustments to your training, nutrition, and gear, you can continue to enjoy cycling and maintain your fitness as you age.