over 40 and interested in cycling? ah, you’d best give up…

just joking… in fact, you best get cranking…

Robert Marchand, the 100 year old Monsieur Magnifcent, who rode 100km recently to celebrate his centenary.
Robert Marchand, the 100 year old Monsieur Magnifcent, who rode 100km recently to celebrate his centenary.

Once was the day when a 40 year old man was considered ‘old’. Just 30 years or so ago, people over 40 looked older, dressed older and thought older. Yet as people nowadays are increasingly knowledgeable about nutrition, exercise and the importance of having an active lifestyle, the idea of just being ‘too old’ has itself become old.

40 has become the new 30. With a decent exercise schedule, a cutting back of alcohol and rich food and a more rational approach to work, stress, and all the other attendant hassles of modern life, we can stay healthier, look better and feel better for longer.

I’m going to presume that I am preaching to the converted, so to speak. If you’re reading this you must already have at least have somewhat of an interest in bikes and riding. But maybe you’ve hit a plateau? Maybe you get out there sometimes, hit a hill whilst riding with the Young Turks and start to actually feel 40+?

Well, enough of that I say…

Ever wonder just how much can you really achieve, if you put your mind to it? What limitations are there that might hold us back from realizing our true potential, even for us over-40s?

There are not as many as you might think.

As a cyclist who turned professional at the ripe old age of 37 and went on to ride with the best in the 2012 Tour of Qatar and Oman, race in Belgium last year and notch a decent result or two here and there, I always advocate that it is never too late.

Most people assume that growing old leads to an inevitable decline from vitality and activity to frailty and a sedentary lifestyle. And guess what, for most people, this proves to be right, because that is exactly what happens to them. But who ever wanted to be ‘most people’? Not me, and not you, I hope. Studies on Masters’ level athletes show that muscle mass, power and strength decline far slower in them than in the general population.

Between the ages of 40 and 50 years, we can lose > 8% of our muscle mass; this loss accelerates to > 15% per decade after age 75 years. Loss of muscle mass is often accompanied by loss of strength and functional decline, which can be alleviated by, you guessed it, exercise.

So get training.

Yet how does an average, over-40 year old cyclist go about improving?  There are three basic factors to be considered, and they are:

Training, nutrition, and motivation.


On the Bike…

As a cyclist, you already own one of the best pieces of equipment out there for getting fit. The bike provides a low-impact tool that gets you out in the fresh air to work on your cardiovascular system and strengthen muscle and, if you want, to test yourself in competition.

Regular, steady-paced training rides are not bad – if you can get out four times a week for anything from 45 minutes to 2 hours, you’ll increase the speed of your metabolism and your stamina. If you can mix up your training and start to do intervals once or twice a week, even better. The increased demand on your body will help you lose weight faster and become fitter.

Intervals are pretty simple – after a decent 20-30 minute warm-up, find a flat piece of road with little traffic, and sprint near to 100% for 30-60 seconds. Then pedal softly for one minute, then do it again.

Do this 5 times, increasing up to 10 or 15 as you become fitter. This routine is ideal if you are short on time. As you get fitter, seek out more advanced training plans. Remember, training for hours and hours is old school and often detrimental. Oscar Freire won three World Championships with a bad back and just 15 hours training a week. Train smart and race hard. Maximize your time. Train to race, have that in mind, always.

Listen to your body, that is a critical factor. If you don’t want to train on a given day, don’t. Then, when you do feel good, go out and crank it up.

For those wanting to be faster and stronger, I can’t stress enough the importance of training at close to your threshold. For this, find a 10 to 20 kilometer loop where you can simulate a time trial, or, even better, compete in time trials on a regular basis. This allows you to build stamina, speed and raw, base power and will make you fitter all round.

One more thing. We are so obsessed with technology, with SRMs and heart rate monitors, that we forget to trust our guts. Sure, these devices can be useful but, ultimately they are guides, and not as good as the one in your head. Turn them off for a week and re-discover the joy of riding for riding’s sake. It can make a world of difference.

In the gym

The benefits of a gym workout for the over-40s are many-fold. The exercises firm up muscles and strengthen ligaments and joints, and, if you include stretching, increase flexibility. You will soon start feeling (and seeing) those benefits if you can stick to a routine, and that is, in my opinion, the best motivator.

Increased muscle mass means your metabolism works harder, thus burning fat quicker. Also, these exercises, for men, help increase testosterone levels, something that decreases in men past 40.

You don’t need to spend 2 hours in the gym – a short, smart 20 minute workout will give you all you need. Train smart, not long.


Don’t fear, a ‘good diet’ doesn’t mean that you will never taste the joy of pizza again, or the crunch of a potato chip – because you’ll be exercising more, you can eat those foods with guilt-free pleasure from time to time.

However all research on nutrition is clear – the healthier you eat, the healthier you’ll become. Fish, meat, chicken, fruit and veg and and high-glycemic carbs are in.

Finally, a word on alcohol. Drink, by all means – research shows that moderate drinkers live longer than non-drinkers – but drink wisely. A glass of Cabernet Sauvignon or a dark beer a night is fine, though most doctors suggest all adults should have at least one day a week without alcohol.


Here is the tricky part. It’s hard to stay motivated with a job, kids, bills and the other million things that make up a life. Yet doing exercise and eating better is actually being kind to yourself and your family.

The healthier you are, the happier you are – it’s a proven fact. Energy levels increase, concentration become more focused, joints and muscles become stronger, and, crucially, you just might be around on this earth longer to take care of your family and friends.

Other motivators include the weigh scale – jump on there once a week for a boost. If you are dong the right things, the kilos will drop. Also, if you’re interested, try some competitions. There are many different events out there for people to try, from sportifs to real races.

Believe in yourself. Remember that, as an over-40, the bike doesn’t define you and that it isn’t an extension of your ego. That is actually a blessing, trust me! I’ve met enough guys whose whole life is defined by the bike and their performances on it, and it eventually, inevitably, gets messy when you live like that.

That wonderful machine though can be a tool by which you express your will. We’re little dots in the universe, we struggle to be heard amidst the roar of life, and yet the bike allows us to become champions, even if it’s just within the confines of our own minds.

So go practice those victory salutes!

Oh, and the most important thing of all – don’t forget to have fun!

Have expectations but manage them properly. Don’t lose perspective. Cycling demands so many sacrifices, but if you are sacrificing the sense of enjoyment that brought you to the sport in the first place then something is wrong. When I feel my motivation waning I can happily take a week or even two off, even mid-season.

It’s really never too late. Cycling, she’s a grand old dame and a forgiving mistress. She will always welcome you back…


Author: Lee Rodgers

Cycling coach, race organiser, former professional cyclist and the original CrankPunk.

31 thoughts

  1. and with a name that you gain entry into the crankpunk hall of fame dude, and that is a quite fantastic achievement. crank on, and your kid too 😉

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  5. Great post and advice. I’m 51 and took up cycling a year ago. I finished my first century ride earlier this month.

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  7. Great site and great article. Been racing since I was 14 and now am 57. Have raced with guys like Bauer, Hampsten, Phinney who left me with lots of great memories.
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  10. Very inspiring ,I’m 50 this year and took up cycling 12years ago and love it .so after reading this I feel I have many more years left on the road . Many thanks

  11. Reading it again, in 2014, by coincidence. Seeing it as mental support, because I was disappointed by my first race (Taiwan KOM) performance. – Thanks again Lee, many years to go!

  12. Great article – just came across it. I’m 56 and took up cycling 3 years ago. Probably fitter now than I was when I was running in my 20’s. Agree on importance in goal setting to stay motivated toward further improvement. Signed up for Velothon Wales in June 2015!

  13. I am 62 and just finished my first century ride (100 miles) — Escape New York [City], put on by the New York Cycling Club. Although it took nine hours (and I was not feeling my best), part of the reason for the length of time was that I took some of that time to chat and eat with other cyclists at rest and refueling stops and to slow down and enjoy some of the wonderful views in suburban/rural New Jersey and Harriman State Park in New York state.

    So, today, I come across this article while surfing for articles about recovery from long rides. You have inspired me to keep at it… and maybe even compete in a race or two…? (Something I’ve never done, and maybe another bucket-list item…) Thank you, especially, for your words in the “Motivation” section!

    Except the need to play organ at a church in the morning (Mendelssohn’s 2nd Sonata can be quite a workout, too!) — a gig I cycled to — I’ve had a restful day, replete with a long nap. You’ve ended my day well with this article. Thank you!

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