{"id":48038,"date":"2023-04-09T13:00:14","date_gmt":"2023-04-09T11:00:14","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=722489"},"modified":"2023-04-09T13:34:12","modified_gmt":"2023-04-09T11:34:12","slug":"how-to-keep-cycling-through-your-40s-50s-60s-70s-and-beyond","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-keep-cycling-through-your-40s-50s-60s-70s-and-beyond\/","title":{"rendered":"How to keep cycling through your 40s, 50s, 60s, 70s and beyond"},"content":{"rendered":"

We reveal how by subtly adjusting your lifestyle, you could keep cycling through the decades and enjoy the benefits for many years to come <\/p>

By Mark Bailey\n \t\t<\/p>

Published: Sunday, 09 April 2023 at 12:00 am<\/p>

\n\n

From your first dash around the garden as a toddler, to relaxing post-retirement rides in your 70s, cycling is a gloriously age-defying sport.<\/p>\n

The road to older age is full of potholes, however, from declining muscle mass to slowing metabolism.<\/p>\n

But if you adapt your lifestyle, training and diet as you age, you can buffer these effects and reach the finish line in good shape.<\/p>\n

At Cycle Fit in London, Phil Cavell \u2013 author of The Midlife Cyclist<\/em> \u2013 and Nichola Roberts \u2013 owner of Velophysio \u2013 have been helping ambitious cyclists navigate the ageing process for years.<\/p>\n

\u201cYou can still perform at a very high level as you get older,\u201d insists Cavell. \u201cYou just need to compensate for any deficiencies.\u201d<\/p>\n

Riders who pedal into older age will enjoy a raft of benefits, from improved cardiovascular fitness to enhanced mental health.<\/p>\n

\u201cFor many cyclists, age is this threatening big cloud, so even clients in their 40s get an ache and think: am I on the scrap heap?\u201d says Roberts.<\/p>\n

\u201cBut I push back on that. It\u2019s about changing your mindset. Yes, my body is changing, but I can do things to ameliorate that. And if I can keep cycling as\nI age, it will be so good for my health.\u201d<\/p>\n

So, embrace the ageing process and see it as a chance to learn more about your body so you can make small changes that will benefit your health for years to come. Here, Cavell and Roberts share their timely tips for pedalling through the ages.<\/p>\n

The 40s: how is my body changing?<\/h2>\n
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Highly successful Spanish ex-pro rider Alejandro Valverde, who retired recently aged 42.<\/span><\/figcaption> Tim de Waele\/Getty Images<\/i><\/span><\/div>\n

Life might begin at 40, but your body is starting to change. \u201cGenetically, you hit your peak aged between 15 and 30, as that is when, in the distant past, you had the speed, strength and flexibility to outrun a predator,\u201d explains Cavell.<\/p>\n

\u201cSo after 40, a cyclist\u2019s testosterone, bone density and muscle mass are at the very top of the down slope.\u201d<\/p>\n

These changes begin aged 30, but subtly make their mark in your 40s. As Cavell explains in The Midlife Cyclist<\/em>, men face a decline in testosterone \u2013 vital for muscle strength, red blood cell production and fat regulation \u2013 of 1 per cent, per year; so by your 40s you may have a slight loss of muscle mass and bone-mineral density, and an increase in fat storage.<\/p>\n

Human growth hormone (HGH) \u2013 which supports muscle mass and aerobic capacity \u2013 also drops, contributing to a decline in muscle mass of 3 to 8 per cent, per decade.<\/p>\n

Female cyclists also experience changes. \u201cBy your late 30s and early 40s, you can get symptoms of perimenopause, from a reduction of oestrogen,\u201d says Roberts.<\/p>\n

You may endure a loss of motivation, disrupted sleep and stress. \u201cThis impacts on performance and can lead to niggling injuries. Women also become more insulin-resistant, resulting in weight gain.\u201d<\/p>\n

However, women are better protected than men from heart disease. \u201cThat is because oestrogen is a natural anti-inflammatory,\u201d explains Cavell. Fortunately, cycling keeps your ticker strong, and riding for just 20 miles a week has been shown to slash your risk of heart disease by 50 per cent.<\/p>\n

\u201cYou may get a slight decline in joint, tendon and ligament health, and feel a bit stiff in the morning,\u201d warns Roberts.<\/p>\n

What changes should I make?<\/h3>\n

To counteract this slight age-related decline in muscle mass and bone density, cyclists over 40 should add in resistance training<\/a>, such as running or gym work.<\/p>\n

\u201cThe impact will cause the body to produce more muscle and bone mineral,\u201d explains Cavell. \u201cIt will also aid weight control, along with your low-intensity rides, which burn fat.\u201d<\/p>\n

Resistance training also supports testosterone production, as does eating zinc-rich food such as red meat, poultry, beans, nuts and seafood, and topping up your Vitamin D levels.<\/p>\n

Get lots of rest too. \u201cSleep is when you produce HGH, which will keep you performing well in your 40s,\u201d says Cavell.<\/p>\n

Weight-lifting can also help female cyclists manage the perimenopause. \u201cLower oestrogen can cause insulin resistance, and weight gain,\u201d explains Roberts.<\/p>\n

\u201cFat burning by riding for miles and miles won\u2019t always work in your 40s, because of (underlying) hormonal change. You need to add strength training to help counter the insulin resistance.\u201d<\/p>\n

All is not lost, though. \u201cYou can cycle at a very high level and do hard sessions,\u201d says Cavell. \u201cJust try to compensate for those small deficiencies.\u201d And build healthy habits: stretching, good sleep, sensible nutrition and calming walks.<\/p>\n

The 50s: how is my body changing?<\/h2>\n
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Discuss any major health changes with your doctor.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

Male cyclists are now 20 years past their peak in terms of testosterone, bone mineral and muscle mass. \u201cThere is an accelerated decline in your 50s,\u201d warns Cavell.<\/p>\n

Female riders also face big changes. \u201cPerimenopause is becoming menopause, so you\u2019ve got that steep decline in oestrogen, which has effects on muscle strength and bone loss,\u201d says Roberts.<\/p>\n

Both men and women may feel weaker on the bike, with strength declining by 30 per cent from age 50 to 70.<\/p>\n

Bone mineral loss is also speeding up. \u201cCyclists in their 50s who have only ever cycled may be slightly osteopenic (the precursor to osteoporosis),\u201d warns Cavell.<\/p>\n

A review in BMC Medicine<\/em> revealed that, because cycling is not weight-bearing, riders have a higher risk of low bone density.<\/p>\n

You will certainly feel a lot stiffer after rides. \u201cIn your 50s, your joints, tendons and ligaments get less flexible,\u201d says Roberts. \u201cThe discs in the spine also dehydrate, so they become less gooey and cushioned. You may feel less flexible and be at risk of more injuries.\u201d<\/p>\n

Watch out for weight gain, too, which will make life harder for you on climbs: our fasted glucose levels rise after the age of 50. This is possibly because we are less efficient at metabolising glucose.<\/p>\n

What changes should I make?<\/h3>\n

\u201cHormone Replacement Therapy (HRT) is available for women,\u201d says Roberts.<\/p>\n

Men enduring symptoms of low testosterone \u2013 such as fatigue and muscle loss \u2013 should also see their GP, because blood tests and treatment are available.<\/p>\n

\u201cLifelong cyclists may now benefit from a DEXA (bone density) scan to check their condition,\u201d adds Cavell.<\/p>\n

However, the best way for cyclists to preserve muscle mass, bone density and hormone levels is through extra resistance training. In your 40s, this is a welcome addition. In your 50s, it becomes crucial enough to replace some riding.<\/p>\n

\u201cWe need to do more work now,\u201d warns Cavell. \u201cIn my opinion, that means dropping out cycling sessions and adding in resistance training, running and walking.\u201d<\/p>\n

Yoga<\/a> and Pilates are great ways to counter the declining flexibility of your joints and spine. Injecting variety into your training will also help.<\/p>\n

\u201cCycling is all about being in flexion, so add a sport with more extension, like swimming, running or cross-country skiing, so you don\u2019t get hunched,\u201d suggests Cavell.<\/p>\n

Eating a higher proportion of complex grains such as brown rice or quinoa, and fibre-rich veggies can prevent weight gain<\/a>.<\/p>\n

HGH levels are glucose-sensitive, so eating less sugar will help with this as well as weight control. Eating more protein will help protect your muscle mass, and omega-3-rich fish helps heart health.<\/p>\n

Some higher-intensity cycling<\/a>\u00a0is still beneficial too, fitness permitting. \u201cWe want to bring back muscle power and heart health through a bit of intensity and VO2 max work,\u201d says Roberts.<\/p>\n

The 60s: how is my body changing?<\/h2>\n
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Even healthy cyclists should keep an eye on their wellbeing.<\/span><\/figcaption> Joseph Branston \/ Our Media<\/i><\/span><\/div>\n

Statistically, we are at higher risk of heart disease, cancer and diabetes in our 60s.<\/p>\n

The age-related decline in bone mineral and muscle mass now really gathers pace. \u201cThat is why a lot of older people start to walk a certain way and feel stiff,\u201d says Cavell.<\/p>\n

The way we metabolise food also changes due to reduced insulin sensitivity over time, causing weight gain. \u201cWe are gaining fat but losing muscle, so we need to change that proposition consciously,\u201d says Cavell.<\/p>\n

Daily hydration also becomes a much bigger challenge in your 60s. \u201cMuscles carry water, so if you\u2019ve got less muscle, you\u2019re naturally less hydrated,\u201d explains Cavell.<\/p>\n

\u201cAnd we no longer metabolise alcohol efficiently, so drinking a lot in your 60s is not a great idea. You need to think about your inflammation burden \u2013 through stress and training \u2013 much more carefully as well.\u201d<\/p>\n

What changes should I make?<\/h3>\n

Sixty-something riders will benefit from an extra resistance session. \u201cDrop out another cycling session and add in resistance training to preserve muscle mass, bone density and range of motion,\u201d says Cavell. It\u2019s time to adjust your diet too.<\/p>\n

Increasing your calcium intake, through milk, cheese, Greek yoghurt, eggs and leafy greens, can protect your bone health. Extra fruit and veg will aid your immunity.<\/p>\n

Omega-3-rich food, such as nuts, seeds and flaxseed, will help protect your heart and joints. Drinking more water will keep you hydrated as your muscle mass declines.<\/p>\n

Cycling is definitely going to feel harder now. But if you can keep cycling, you\u2019re much less likely to suffer from certain diseases.<\/p>\n

\u201cExercise is an antidote to some of that,\u201d says Roberts. Riding your bike is arguably now more important than ever. \u201cWe need to keep going, but just be more intelligent in the way we do it,\u201d advises Cavell.<\/p>\n

Age-related muscle loss affects Type 2 \u2018fast-twitch\u2019 muscles more than Type 1 \u2018slow-twitch\u2019 muscles, which means you are now better suited to endurance rides than harder sessions. But aim for a blend of the two.<\/p>\n

\u201cDo a bit of intensity stuff and the bedrock stuff,\u201d says Cavell. He suggests staying a bit below your ideal heart-rate zones in training. However, cycling can serve as a handy health check tool in older age.<\/p>\n

\u201cIf your heart rate is fluctuating or abnormal during training, or you get stiff hips or knees, it\u2019s worth seeing your GP,\u201d says Roberts.<\/p>\n

You may find you enjoy different aspects of cycling, says Cavell. \u201cYou are capable of stunning performances, but all the dots have to join up.\u201d<\/p>\n

The 70s: how is my body changing?<\/h2>\n
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Hugely inspiring 87-year-old Cycling Plus<\/em> columnist, Norman Lazarus.<\/span><\/figcaption> Liz Seabrook \/ Our Media<\/i><\/span><\/div>\n

By the time you hit your 70s, age is doing mischievous things to your body. \u201cThis accelerated decline is quite embedded now,\u201d says Cavell.<\/p>\n

\u201cUntil the last few decades, 70- or 80-year-old athletes barely existed. Now there are plenty. But at this age, everything needs to be considered more.\u201d<\/p>\n

Your muscle mass, bone density and hormone levels will have seriously dipped. You might also begin to lose your sense of balance, which can cause problems on a bike.<\/p>\n

\u201cAge-related muscular decline affects balance,\u201d says Roberts. \u201cSo falls are a major problem in your 70s and 80s, and breaking a bone can be harder to recover from at this age.\u201d<\/p>\n

What changes should I make?<\/h3>\n

First up: don\u2019t think that you have to hang up your cycling shoes<\/a>. A sensible cycling routine will protect your heart health and mental health, and even help with knee issues<\/a>, arthritis and joint health.<\/p>\n

\u201cCycling is actually prescribed by a lot of orthopaedic surgeons now for people with arthritis because it has such positive effects,\u201d says Roberts.<\/p>\n

For most recreational cyclists, this is the time to enjoy rides for the sheer pleasure. But it is worth broadening your activities.<\/p>\n

\u201cThe bike is quite flattering as it is low loading, but sitting on your turbo trainer at 350 watts for 20 minutes does nothing for bone density or muscle mass,\u201d says Cavell.<\/p>\n

\u201cYou don\u2019t want to become one of those skinny bird-like cyclists who could function well on the bike but can\u2019t function anywhere else.\u201d<\/p>\n

To boost your functional fitness and bone and muscle health in older age, keep up those resistance-training habits from the previous decades. And add in extra challenges, such as single-leg balance drills.<\/p>\n

\u201cBalance is something we can certainly train,\u201d says Roberts.<\/p>\n

As each decade passes by \u2013 from 40s to 70s and beyond \u2013 consider adjusting your bike setup.<\/p>\n

\u201cYou are not that flexible person you were in your 20s, so revisit your bike fit,\u201d advises Roberts. \u201cAdapting your position to meet your reduced flexibility in the spine and hips will ensure you keep riding in comfort.\u201d<\/p>\n

But the big message remains the same: keep riding \u2013 sensibly and safely \u2013 for as long as you want to. \u201cI certainly want to be cycling into my 70s,\u201d concludes Roberts. \u201cIf you can stay active into your 70s and beyond, that is an incredibly healing thing.\u201d<\/p>

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