The Importance of Rest and Recovery for Older Cyclists

Newsletter (#115)

Why training less (and smarter) could be your ticket to more power on the bike

Let’s get one thing straight: If you’re over 40 and still trying to train like you’re 25, you’re probably not making gains — you’re just burning out.

I’ve seen it again and again.
Cyclists in their 40s, 50s, and 60s ride hard, eat clean, follow all the structured training plans… and still feel flat, slow, and frustrated.

The missing piece? Recovery.

Because here’s the truth: Once you're over 40, the way you recover matters more than the way you train.

What’s Going On As You Age?

It’s not your imagination. Your body actually does recover more slowly with age, — and science backs this up.

Here’s what changes as you get older:

• Lower testosterone and growth hormone levels → Slower muscle repair and regeneration
• Reduced muscle protein synthesis → Harder to build and maintain lean mass
• Increased systemic inflammation → Longer recovery from hard sessions
• More joint wear and tear → Aches that linger longer

Add all that up, and you’ve got a body that needs more care between workouts — not more “grind.”

What Most Older Cyclists Get Wrong

This is the trap:

“I want to ride stronger and lose some weight — so I need to train more.”

Logical… but completely backwards.

The real pattern usually looks like this:

• Ride 5–6 times per week, with a few hard sessions thrown in
• Skip rest days, because “they’re for lazy people”
• Start to feel sluggish, sore, and stuck
• Blame age or motivation
• Keep riding anyway

Sound familiar?

The truth is, a lack of recovery. Not a lack of effort.

The Recovery Rules for Cyclists Over 40

Train smart. Recover smarter.

Plan Your Rest Like You Plan Your Workouts

Most cyclists I speak to have their training plan dialled in.
Intervals, tempo rides, long weekend sessions — all scheduled to the minute.

But recovery? That’s just whatever happens in between, right?

That’s the problem.

Rest days should be planned and protected just like your key workouts. They’re not optional — they’re when you get better from the training you just did.

What to do:

• Schedule 1–2 full rest days per week.
• Don’t “active recover” with a surprise tempo ride. Keep it genuinely easy.
• Use that time for walking, mobility, or, dare I say… doing absolutely nothing.

Pro tip: If you feel guilty on a rest day, that’s a sign you probably need it even more.

Sleep Like It’s Your Job

You can nail every training session, eat perfectly, and still stall your gains if your sleep sucks.

Here’s why:

• Deep sleep is when growth hormone spikes — which is key for muscle repair.
• Poor sleep increases cortisol, which ramps up inflammation.
• Less sleep = lower testosterone, especially as we age.

In short, if you’re not sleeping well, your recovery is getting hammered.

What to do:

• Aim for 7.5–9 hours per night.
• Keep your room cool, dark, and screen-free.
• Create a wind-down routine (no phone doom-scrolling until midnight).
• Try going to bed and waking up at the same time every day — even weekends.

Pro tip: If you're waking up groggy and relying on caffeine all day, your sleep is underperforming.

Fuel Recovery With Smart Nutrition

You can’t build strength or maintain lean mass if you’re under-eating protein — and most older cyclists are.

As we age, muscle protein synthesis becomes less efficient, meaning you need more protein just to maintain what you’ve got.

What to do:

• Target 1.6–2.2 grams of protein per kg of body weight per day.
• Spread it across 3–4 meals (don’t dump it all into dinner).
• Include protein in your post-ride meal or shake to jumpstart repair.

Pro tip: Not sure where to start? Shoot for 30–40g per meal and you’ll be in the right ballpark.

Deload Every 4–6 Weeks

If you’re always training at full gas, your body never fully adapts — it’s too busy surviving.

That’s where deloads come in. These intentional recovery weeks reduce fatigue, reset the nervous system, and give your body space to grow stronger.

What to do:

• Every 4–6 weeks, take a deload week where you reduce training volume by 30–50%.
• Keep intensity low — lots of Zone 2, short rides, or full rest.
• Come back next week feeling fresh, not flat.

Pro tip: A deload isn’t a sign of weakness. It’s how athletes avoid burnout and plateaus.

Strength Train Smarter, Not Harder

Muscle loss with age (called sarcopenia) starts around age 30 and ramps up every decade.
And it doesn’t just affect performance — it affects long-term health, bone density, and injury risk.

The good news? You can reverse it — but not with endless cardio.

What to do:

• Train 2x per week with weights. 30–45 minutes is plenty.
• Focus on compound lifts: squats, lunges, deadlifts, rows, presses.
• Keep reps in the 6–12 range and focus on form, not ego.
• Progress slowly — your joints will thank you.

Pro tip: Strength training won’t make you bulky. But it will make you faster on hills and more powerful on the pedals.

Don’t Skip Zone 2 Rides

These are the bread and butter of aerobic fitness, and they double as recovery rides when done right.

Most cyclists either skip them (because they’re “too easy”) or ride them too hard (and turn them into tempo).

Zone 2 rides help:

• Boost your aerobic engine
• Improve fat metabolism
• Promote blood flow to tired muscles
• Lower stress hormones

What to do:

• Do at least 1–2 rides per week in Zone 2 (conversational pace).
• Keep your heart rate in the 60–70% of max range.
• Go for 60–90 minutes, or longer on weekends if time allows.

Pro tip: If you can’t carry on a conversation while riding, it’s not Zone 2.

Final Thoughts

You’re not broken. You’re not “just getting old.”
You just need to train differently now, and smarter.

Recovery is the multiplier for all the hard work you’re already putting in.

So don’t treat it like a bonus. Treat it like the foundation of your performance.

Dial it in — and you’ll surprise yourself with what’s still possible on the bike.

Ready to Ride Leaner This Summer?

If you’ve been nodding along thinking, “Yep, I need to train smarter, not just harder,” then good news:

I’m opening up The Cycle Lean Project again for summer.

It’s my 6-week group coaching programme built specifically for cyclists over 40 who want to:

• Drop body fat
• Build strength
• Improve performance on the bike
• And feel confident in their kit this summer

You’ll get a full TrainingPeaks plan, gym workouts, a nutrition strategy that actually works, and weekly coaching from me — inside a supportive community of like-minded riders.

Spots are limited, and we kick off soon. If you want to ride leaner in Lycra this summer, this is for you.

Learn more and join the waitlist

Let’s make this summer your strongest one yet.

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

1. The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
2. The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
3. 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.