Are you thinking that you’re too old to be fit and fast on your bike?
You might have felt some changes in your fitness ability with each calendar year.
Maybe you’ve noticed it takes a little longer to recover after a bike ride.
Or maybe you don’t feel as quick as you did before.
These physical changes do not mean you shouldn’t start cycling, or hang up your wheels. But rather, it means you must adapt as a masters cyclist (usually anyone who’s over 35).
Whether you’re 35, 55, or 75, the tips here will help you stay fit and sharp on your bike.
Let’s get started.
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WHAT HAPPENS TO YOUR CYCLING FITNESS AS A MASTERS CYCLIST? (AND WHAT YOU CAN DO ABOUT IT)
With every year, your body’s ability to take in oxygen and transport it to the rest of your body declines, but you can slow this decline if you do more high-intensity bike rides.
So why is this oxygen ability and delivery essential to you as a masters cyclist?
It’s because you need energy for your bike rides, and oxygen is used to break down glucose for energy.
Technically, this whole oxygen process is called Volume Oxygen Maximum, and it’s abbreviated as VO2 Max.
VO2 Max is the milliliters of oxygen per kilogram of body weight per minute.
That means your VO2 Max is how much oxygen you can process in a minute, based on your weight.
Or, in non-science terms, it’s how long you can endure a maximum effort for a handful of minutes.
Your VO2 Max is partly determined by genetics 1 and it doesn’t tell you whether you’re a fast cyclist.
Someone with a high VO2 Max can still be slower than someone with a lower VO2 Max. (Curious about your number? The most accurate VO2 Max tests are measured in a lab.)
All VO2 Max shows is that you have a high ability to take in and drive oxygen to the rest of your body.
But this oxygen means nothing if your body doesn’t know what to do with it.
You still need to tell your body what to do with all this oxygen, and that’s where high-intensity work comes in if your goal is to preserve and improve your cycling fitness.
(Important note: Recovery is also vital if you want to continue these intense workouts.)
If you’re ever unsure about whether you should continue with a workout or stop, this email freebie will guide you through a list of questions to help you decide what to do.
HOW TO DO HIGH INTENSITY RIDES AS A MASTERS CYCLIST
Your high-intensity bike rides don’t have to be lengthy to give you a boost in your aerobic capacity.
Give yourself time to recover from these workouts, and if you’re ever on the fence on whether to push yourself or rest, err on the side of caution and rest.
Start with one high-intensity ride a week
High-intensity cycling workouts are stressful on your body and because of this, a little bit goes a long way.
Start with one hard ride a week to see how you respond to this type of workout.
Did this workout make you overly exhausted? How much recovery time did you need? If you feel like you can handle more than one high-intensity ride, then you could add in another day sometime in the week. But be sure to do an easier ride between your hard sessions.
Do a warm up before diving into the main speed set
A 10 to 20-minute spin warms your muscles and preps your body and mind for the intensity that’s to come.
Do 4 x 2-minute intervals at an intensity that you’d consider somewhat hard, with 1-minute of easy spinning between each interval
Always keep track of how you feel with each interval, especially if this is your first hard workout in some time. If you feel dizzy, have sharp pain, or feel too much discomfort, stop your workout.
You do not have to go all out and exhaust yourself because, with high-intensity work, a little bit goes a long way.
Make it harder: Feel like this session has become too easy? Up the intensity by throwing in more intervals, such as 6 intervals (instead of 4) for 2-minutes.
Or, extend the time of each interval, such as 3-minute intervals instead of 2.
Cool down with a 10-minute easy spin
An easy spin after a high-intensity workout brings your heart rate down gradually, so you don’t feel dizzy and lightheaded.
CONCLUSION
These physical changes that come with each year do not mean you shouldn’t start cycling, or hang up your wheels.
With a weekly high-intensity bike ride and plenty of rest, you can stay fit, fast, and sharp on your bike.
Staying on top of your recovery is essential as a masters cyclist. Don’t forget to grab your free guide that can help you decide when to adjust your workout or rest.
Sources
Fast After 50: How to Race Strong for the Rest of Your Life, Joe Friel
Decline in VO2max with aging in master athletes and sedentary men
Masters Athletes: An Analysis of Running, Swimming, and Cycling Performance by Age and Gender
Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis