Transform Your Cycling After 40 with These 3 Habits

Wellness, Wealth & Mindset Weekly (#078)

When I hit 40, I realized that if I wanted to keep riding stronger and faster, it wasn't just about what I did on the bike. The real game-changer was focusing on how I took care of my body off the bike. Trust me, these three habits have completely transformed my cycling performance, and they can do the same for you.

👉 Tip 1: Commit to Regular Flexibility Training

Let’s kick things off with flexibility.

Making flexibility training a regular part of your routine is like giving your muscles a new lease on life. It helps elongate your muscles and improves your range of motion. Think of it as lubrication for your joints, reducing stiffness and increasing mobility. Whether it’s yoga, Pilates, or just a simple stretching routine, find what works for you and stick to it. Consistency is key here, so make it a habit!

When you’re cycling, your muscles are repeatedly contracting, which can lead to tightness and reduced flexibility over time. Regular stretching helps counteract this by keeping your muscles loose and your joints limber. This isn’t just about avoiding discomfort—improved flexibility can actually enhance your cycling performance by allowing a more efficient pedal stroke and better posture on the bike.

Try incorporating dynamic stretches before your rides to get your muscles warmed up and static stretches afterwards to cool down and maintain flexibility.

Activities like yoga and Pilates are excellent because they not only stretch your muscles but also improve your overall body awareness and control, which is beneficial for maintaining balance and stability while cycling.

👉 Tip 2: Introduce Weight Lifting into Your Routine

upper-body

Next up, weight lifting. I know cycling is all about those legs, but trust me, upper-body strength is just as crucial. Introducing weight lifting into your routine can build muscular endurance and balance.

Don’t worry, you don’t need to bulk up like a bodybuilder. The goal is to build strength to power through tough terrains and long rides. Plus, weight lifting helps combat age-related muscle loss, keeping you strong and full of energy.

Download my FREE beginner's weight training plan if you want to get started

While cycling primarily targets your lower body, a strong upper body helps with bike handling, especially on rough terrains. It also contributes to a more powerful and efficient pedal stroke. Resistance training, even with light weights, can enhance your muscle endurance, enabling you to maintain higher speeds and longer rides without fatiguing as quickly.

Focus on compound exercises like squats, deadlifts, and lunges for your legs, and incorporate upper body moves like push-ups, rows, and shoulder presses. These exercises engage multiple muscle groups, improving overall strength and stability. And don’t forget about your core! A strong core is essential for maintaining a solid and efficient riding posture, which translates to better performance and less fatigue.

👉 Tip 3: Plan Active Rest Days for Muscle Recovery

Lastly, let’s talk about recovery. Cycling is intense, and your body needs time to recover. This is where active rest days come in. It’s not about doing nothing but engaging in light activities like walking, swimming, or gentle yoga. These activities boost circulation, support muscle recovery, and help you come back stronger for your next ride. Remember, rest is just as important as your cycling sessions!

Recovery is when your muscles repair and grow stronger, so it's crucial not to overlook it. Active rest days involve low-intensity activities that keep your blood flowing without adding stress to your muscles. This helps reduce muscle soreness and speeds up the recovery process.

On your active rest days, consider going for a leisurely walk, taking a gentle yoga class, or doing some light swimming. These activities keep you moving without the intensity of your regular cycling workouts. Plus, they provide a mental break, helping you stay motivated and fresh for your next ride.

Conclusion

Incorporating these three habits—regular flexibility training, weight lifting, and active rest days—has truly transformed my cycling experience after 40. It's not just about getting on the bike and pedalling; it's about taking a holistic approach to fitness that supports and enhances your cycling performance.

By focusing on flexibility, building overall strength, and allowing your body adequate recovery time, you can continue to ride stronger, faster, and with more enjoyment, no matter your age.

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