Do you believe you’re too old to start cycling?
Or do you think that, after cycling for years, it’s time to slow down and take it easy?
You, of course, can take it easy; there’s nothing wrong with that.
You don’t have to push yourself to become a performance-focused cyclist.
But if your age has got you thinking that you can’t remain fit and active through the years, then consider these master cyclists (that’s typically any cyclist over the age of 40).
Chuck Wakefield, age 71, rode 3,400 miles across the U.S. to raise awareness for multiple myeloma.
And Kittie Weston-Knauer began cycling at 10 and discovered her passion for BMX racing at age 40.
Today, at 72, she’s the oldest female BMX competitor in the United States.
“I love it,” she says. “Every time I get on my bike, I win, no matter where I place. To me, BMX is all about the joy and the freedom of expression. It’s knowing that every time I’m out there I’m having a good time.”
There are many more cyclists who have refused to let their age slow them down and this is by no means an exhaustive list, but I hope that these master cyclists can inspire you to begin and continue riding your bike, no matter your age.
So how can you approach masters cycling as you move through the years?
In this post, we’ll dive into the 4 things to do to help you build and improve your cycling fitness.
Let’s get started.
Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.
Sheebes is here to help you grow as an athlete. To keep the lights on and content free, we participate in the Amazon Services program and other select affiliate networks. This means if you click on an affiliate link, Sheebes will earn a small commission, at no cost to you.
The 4 top tips you need to know about masters cycling
Do 1 speed session a week
With every year, your body’s ability to breathe in oxygen and drive it to the rest of your body declines.
This internal physical process is essential to you because you need the energy to ride your bike, and oxygen is used to break down glucose for energy.
But you can teach your body to deliver oxygen efficiently if you do one high-intensity ride a week.
Do you need some interval workout plans? I’ve created three high-intensity cycling workouts you can do in less than 30-minutes.
Get a bike fit or get your bike refitted
Much like tailoring a suit to fit you, a bike fit through a bike shop does the same—fit your bike to your body.
Some may need a lower saddle height (or an entirely different saddle), while others may need to move the brake levers closer to fit small hands.
Even if you’ve been into masters cycling for years, you might find you want a less aggressive bike position.
Whatever your proportions are, a bike fit makes riding your bike feel comfortable and more like a natural extension of your body.
Get comfortable with your bike so you can extend the amount of time you spend riding your bike.
Respect the days when you don’t feel like riding
Every day’s a little different when you’re a masters cyclist.
Some days it feels like you can ride your bike all day. And on other days, your legs will feel like jelly.
When you’re tired or stressed, riding your bike will feel like extra work. And when it does, plan to adjust your workout and expectations for the day.
Slow down, do an easy spin, take the day off, do some strength training, or whatever feels good for the day.
You don’t have anything to gain from getting an injury, which will take you away from cycling for weeks or months.
Do at least 2 days of strength training
First, the bad news: there’s quite a bit of information out there that says as we get older, we lose muscle.
But the good news is: this research has focused on mainly sedentary adults, so this doesn’t have to apply to you.
With normal aging, inactive adults lose muscle size, strength, and power, because they move less as they age.
Inactive adults don’t use their muscles, so their muscles wither away.
If you ride your bike, you’re working your leg muscles and likely have strong legs.
But have you done any strength training on the rest of your body?
If you haven’t, then that’s where you’ll lose muscle size, strength, and power. You have to use your muscles to keep your strength. (For even more details on strength training and cycling, come on over and read this post.)
Remember, masters cycling is a full-body workout.
Your arms that rest on your handlebars connect the bike to your shoulder, which stabilizes your chest, back, and trunk.
Your core stabilizes your pelvis so that you can transfer more power into each pedal stroke.
The entire body must work together to keep you balanced on your bike.
So to build and maintain your muscles through the years, set aside two days to weave in some strength work—one day for your upper body and another day for your lower body.
Use your muscles, or lose it.
Conclusion
Whether you’re new to cycling or have been masters cycling for years, your age doesn’t have to slow you down.
And I hope these tips here can help you remain fit, active, and injury-free.
I’ll close with this advice from Kittie Weston-Knauer, who at 72 is the oldest female BMX competitor in the United States.
“Every time you get on your bike, you win.”