Breaking Through the Plateau: Cycling Over 40

Wellness, Wealth & Mindset Weekly (#075)

If you're a cyclist over 40, you might have hit a plateau in your performance.

Shedding those extra pounds, boosting your performance, and making strength gains can feel more challenging as we age. But don't worry; there are effective strategies to help you overcome these hurdles and keep cycling strong. Let's dive into some key areas to focus on.

The Myth of "More Miles"

The old advice of "ride more to get better" doesn't hold up as well once you hit 40. Life gets busier with family, work commitments, and our bodies simply needing more rest. Overtraining becomes a significant issue. Without adequate recovery, your body can't perform at its best, leading to fatigue and ultimately, burnout.

Actionable Steps:

1. Monitor Training Load: Keep an eye on your total stress score each week.
2. Watch for Overtraining Signs: If you're feeling demotivated, struggling to sleep, or finding it hard to hit your usual heart rate targets, these could be signs you're overdoing it.
3. Balance Intensity: Don't stack high-intensity sessions back-to-back. Space them out with lighter training or rest days.

Emphasize Recovery

Recovery isn't just a side note; it should be a cornerstone of your training regimen. At least one to two days of recovery each week is essential, possibly more if your body demands it.

Actionable Steps:

1. Scheduled Recovery Days: Plan for at least two good recovery days per week. Include light activities like an easy spin, a swim, or a leisurely walk.
2. Active Recovery: Engage in low-intensity activities to keep your body moving without stressing it. This can help with both physical and mental recovery.
3. Post-Hard Session Recovery: After intense workouts, ensure the following day involves lighter training or a complete rest day.

Nutrition: Fueling for Success

As we age, our nutrition needs become even more critical. Proper fueling before, during, and after rides can make a huge difference in performance and recovery.

Actionable Steps:

1. Pre-Ride Fueling: Eat a balanced meal with carbohydrates and protein before your ride.
2. During-Ride Nutrition: Keep hydrated and consume easily digestible carbs to sustain energy levels.
3. Post-Ride Recovery: Have a good protein shake with carbs to replenish glycogen stores and aid muscle repair. Aim for at least 1 gram of protein per kilogram of body weight daily.

Putting It All Together

Breaking through plateaus in your cycling performance after 40 involves a holistic approach:

1. Monitor and Adjust Training: Avoid overtraining by tracking your stress scores and recognizing early signs of fatigue.
2. Prioritize Recovery: Schedule and respect recovery days. Incorporate active recovery to stay loose and relaxed.
3. Optimize Nutrition: Fuel your body properly before, during, and after rides to maintain energy and support muscle repair.

By focusing on these key areas, you'll find it easier to overcome plateaus, stay lean, and continue cycling stronger well into your 40s, 50s, and beyond.

Let me know your thoughts in the comments below. Have you experienced plateaus now that you’re over 40? If you find these newsletters useful, please share them with someone who you might feel will also benefit!

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