Cycling Through the Ages: Tips for Pedalling into Older Age

Cycling Through the Ages: Tips for Pedalling into Your 40s, 50s, 60s, and Beyond

Cycling is a sport that defies age, from the first pedal strokes as a toddler to leisurely rides in your 70s. However, as we age, our bodies undergo changes that can impact our cycling performance. But fear not, with the right adjustments to your lifestyle, training, and diet, you can continue to enjoy the benefits of cycling well into your golden years.

At Cycle Fit in London, experts Phil Cavell and Nichola Roberts have been guiding cyclists through the ageing process for years. According to Cavell, age should not be seen as a barrier to performance. By making small adjustments and compensating for age-related deficiencies, cyclists can continue to excel in the sport.

As you enter your 40s, changes in testosterone levels, muscle mass, and bone density start to become more noticeable. For women, symptoms of perimenopause may also affect performance. To counteract these changes, adding resistance training, zinc-rich foods, and Vitamin D to your diet can help maintain muscle mass and bone density.

In your 50s, the decline in hormone levels accelerates, leading to further changes in muscle strength and bone health. Resistance training becomes crucial at this stage, along with incorporating activities like yoga and Pilates to improve flexibility. Adjusting your diet to include more calcium, omega-3-rich foods, and staying hydrated can also help mitigate the effects of ageing.

By the time you reach your 60s and 70s, maintaining muscle mass, bone density, and balance becomes even more important. Incorporating resistance training, balance drills, and adjusting your bike setup to accommodate reduced flexibility can help you continue cycling safely and comfortably.

The key message is to keep riding, adapting your routine to suit your changing body. Cycling not only benefits your physical health but also your mental well-being. As Roberts emphasizes, staying active into your 70s and beyond is incredibly healing. So, embrace the ageing process and pedal on towards a healthier and happier future on two wheels.