100 Newsletters. 99 Lessons. 1 Epic Journey.

Reaching 100 newsletters feels like cresting the biggest climb of a long ride—challenging but incredibly rewarding.

When I started this newsletter, I never imagined getting this far, let alone seeing my subscribers grow and watching The Cycle Lean Community evolve alongside it. Managing to send out a newsletter every week for nearly two years (just four weeks shy!) is something I’m truly proud of.

Thank you for being a loyal subscriber and reader. I hope to continue inspiring and educating you as the newsletter evolves in the years to come.

Over the past few years, I’ve shared lessons on cycling, strength, nutrition, and personal development. Today, I’m taking the best insights from those newsletters and expanding on five game-changing lessons every cyclist over 40 should know.

1. You Can’t Out-Ride a Bad Diet

Nutrition isn’t just a “nice to have”—it’s the foundation of cycling performance and long-term health. Many cyclists believe more miles equal more freedom to eat whatever they want. But chasing calories with endless rides leads to burnout and plateaus.

What Works:

Prioritize protein for muscle repair and satiety.
Eat whole foods 80% of the time—veggies, lean meats, and complex carbs.
Plan meals around rides to fuel performance and recovery.

📖 Related Blog Post: The science of weight loss for cyclists over 40

2. Strength Training Is Non-Negotiable

Cyclists often believe riding is enough. It’s not. As we age, strength training becomes essential to combat muscle loss, improve power output, and reduce injury risk. Lifting heavy (with good form) is the ultimate cycling performance hack.

Where to Start:

2 sessions per week targeting legs, core, and upper body.
Focus on compound lifts: deadlifts, squats, and rows.
Use progressive overload—lift heavier as you get stronger.

3. Consistency Beats Motivation

Motivation is unreliable—it’s fleeting and fades when life gets busy. Consistency, however, builds momentum. Successful cyclists have systems, routines, and habits that keep them on track, even when they don’t “feel like it.”

How to Build Consistency:

Schedule your rides and workouts like meetings.
Use a simple training plan (like our Cycle Lean Project) for structure.
Find an accountability buddy or join a community.

📖 Related Blog Post: Improve Your Cycling Performance with Just Four Hours a Week

4. Progress Isn’t Linear (and That’s Okay)

Training plateaus, injuries, and life interruptions happen. The key is recognizing that progress is rarely a straight line. Adapt, adjust, and keep moving forward. This mindset shift can transform how you approach fitness and riding goals.

How to Handle Setbacks:

Reframe setbacks as learning opportunities.
Adjust your training load during busy or stressful periods.
Celebrate small wins to keep morale high.

📖 Related Blog Post: Breaking Through the Plateau: Cycling Over 40

5. Community Is a Superpower

Cycling can be a solitary sport, but progress accelerates when supportive, like-minded people surround you. Our Cycle Lean Collective and weekly Zwift rides have created a community where encouragement, accountability, and shared wins fuel success.

Why Community Matters:

Accountability keeps you consistent.
You learn from others’ experiences and insights.
Training feels more fun and less like a chore.

What’s Next?

Every newsletter I send is designed to help you ride stronger, live leaner, and build a healthier lifestyle—without sacrificing time or joy. If you want more tips, stories, and strategies like these, subscribe here.

Here’s to the next 100 newsletters.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.