How to get fast on your bike at 40+ (part 1)

They say 50 is the new 40 and they'd be right if cyclists trained in a way that turned back the physical ageing clock. But is that possible? 100% it is and it's what a lot of the cyclists we coach at Velo Performance are discovering how.

You see, as we age our muscles lose quality, function, strength and power, our vo2 and lactate threshold decline and we get slower but here's the thing. It doesn't have to!

Yup, you read that right, IT DOSENT HAVE TO! Here's why!

You just need to train in a specific way and eat the right foods to improve training adaptions.

Strength training is key for improving muscle function, quality, and power and can improve Lactate Threshold indecently of bike training sessions.

Performing high intensity such as Vo2 and threshold sessions will help reverse the muscular ageing process.

Maintaining aerobic capacity is key to your overall fitness and endurance.

What you eat matters. Eating a higher protein diet spread evenly across the day is important for training adaptions. Its also been shown to improve lean muscle and body composition.

Eating adequate carbohydrates is important for training quality, recovery and has also been shown to improve lean muscle retention.

The key to all this is knowing exactly how and when all this fits together to get the best from your training and nutrition. That's where we come in as coaches, we have the how and the experience to get you there without wasting time in training or trying every diet out there to find it's not working.

Is it possible to be fast and strong and lean at 40+?? 100% yes it is!

Thanks for reading, Simon

Performance & Nutrition Director
2 X Winner of Gym Based PT, and founder of VPCC