Cycling is an activity suitable for all ages, if you think our recommendations only apply up to 40, then you are wrong, let's look at the next age!
Fifty years old: acceptance and recovery
What happens to your body?
The aging process continues, and most people will experience a natural loss of muscle mass by this age. They will also see a decrease in muscle strength and power associated with this. As the basal metabolism decreases, most people will also find it difficult to reduce their body fat percentage. At this age, almost all women will have completed menopause, and testosterone levels are now about 25% of their peak, which means that muscle building and recovery will be affected.
How to train:
First of all, be realistic and accept that you cannot escape the fact that you are aging. Although it is still possible to maintain a high level during this decade, especially those at a competitive level need to work hard to maintain the current level. If you did not strength train in your 40s, it is very important to strength train in your 50s, as it can help slow muscle loss and maintain bone density.
Sixty years old: closer to reality
What happens to your body?
During this decade, age begins to have enough of an effect to be aesthetically noticeable.
Male hormone levels are about 25% below peak, and by this age, about 75% of hormone levels are considered within normal range to help you train. By this stage, female levels are similar to pre-puberty. VO2 max continues to decline, and people will notice a greater difference in their performance from the beginning to the end of this decade. However, by your 60s, you are closer to the true performance peak that age, so those who are competitive, may still see a good performance.
How to Train:
Focus on listening to your body and accepting that everyone is different. Recovery times are longer, injuries heal slower, results are harder to achieve, and safety may need to be considered. Research shows that including high-intensity training is still a good way to go, and it is never too late to start strength training, but during this period, especially if you are new to the sport, you should seek outside help before any training.
Tips for any age: Consistency is key
For anyone who wants to get fitter, no matter their level or age, the key is persistence.
Getting fit is a response to the stimulus you provide. People tend to be overly ambitious when they start a training program, which results in them starting at an unsustainable level. So, I always say, "It's better to do less and train more than to do more and train less." When you reach 70 years of age or older, lifestyle factors will have a greater impact on your performance on the bike. Recovery, safety, and managing training load are all critical. If you are new to cycling or looking to incorporate strength training into your weekly exercise plan, seeking advice from a professional should be the first step.