The Roadman Cycling Podcast

Faster After 40? The New Science of Defying Cycling Age

Jun 23, 2025
Think age is slowing you down? Not so fast! Discover the secrets to improving your cycling after 40 with tips from legendary coaches. Learn about the power of polarized training, strength work, and proper recovery to reverse fitness decline. Explore the importance of VO₂ max and muscle maintenance, plus how nutrition plays a key role in recovery. It's never too late to challenge age-related limitations and elevate your cycling game!
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INSIGHT

Training Controls Aging Effects

  • VO2 max and muscle mass decline with age but the extent depends heavily on training volume.
  • Maintaining regular training can significantly slow down fitness decline compared to inactivity.
ADVICE

Use Polarized Training Approach

  • Aim for polarized training: 80% easy rides and 20% intense sessions weekly.
  • Limit high-intensity days to two per week to avoid injury and burnout.
ADVICE

Guard Long Slow Rides

  • Schedule weekly long, slow zone 1 rides to build endurance and aerobic capacity.
  • Protect these sessions fiercely as they form the foundation of your cycling fitness.
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