As we age, our bodies undergo subtle and significant changes that impact how we ride, train, and perform. In our twenties, we all feel at our physical peak, a period where we can push harder, recover faster, and chase personal bests with seemingly ease. But as the years go by, performance becomes more than just pushing limits, it becomes a deeper process of adapting, listening to, and understanding our bodies. In each decade, we face unique challenges and opportunities when it comes to our bodies. What worked when we were younger may not work in middle age.
Twenties: Peak Performance
What’s happening to your body?
From a performance ceiling perspective, this is pretty much the “peak” phase of your life. VO2 max peaks in your twenties and stays fairly flat throughout the decade for both men and women. In men, hormone levels peak and stay high at the beginning, which means increased strength and muscle mass. For women, hormones still play a role in performance, but because women develop a little earlier, performance peaks a little earlier.
How to Train:
The key to your 20s is to make the most of the opportunities you have. Historically, the 20s were a time to learn skills and understand the body, but today, there is a wealth of information available to help cyclists get closer to their potential maximum level earlier. Beyond that, for women, understanding your body and how you will perform and feel differently at different stages of development should be your primary goal.
Thirty: Perseverance to High Performance
What is happening in your body?
Men’s hormone levels typically decline by 1% per year starting around age 30. For women, hormone levels remain high until around their 40s. VO2 max for both men and women will also begin to decline. However, this is based on a performance ceiling, which most of us don’t get close to due to busy work schedules and other factors. Therefore, with the right training, diet, and recovery, you can maintain peak performance close to that of your twenties.
How to Train:
Everyone ages at a different rate, but those of us who are fitter and more active will age slower than those who are more sedentary. With perseverance and good health, it’s reasonable to assume you can perform just as well as you did in your twenties. If anything, you will be better able to cope with stress and fatigue as you gain experience in life. However, if cycling performance does decline, especially in the latter part of this decade, focus on improving lifestyle factors such as diet, sleep, nutrition, and time management, all of which will have a positive impact on your performance.
Forty: Recovery kicks in
What’s happening to your body?
Given that men’s VO2 max and testosterone decline by about 1% per year, this is the decade where you may have to accept that you’re not as fast or as strong as you thought you were. Women’s testosterone levels also begin to decline now, and for some women, menopause is starting to show. While performance may be noticeably down compared to previous decades, it is still possible to maintain a high level of performance as long as you train, eat, sleep, and have proper nutrition.
How to Train:
Recovery is an important factor both physically and from a lifestyle perspective. Not only does the body not cope well with extreme training loads, but this decade is also very busy from a lifestyle perspective, with a busy career, family, and all the extra stresses that impact lifestyle and training. Therefore, extra consideration for recovery should be vital, as will strength training and high-intensity workouts to keep performance capped.