How to get fast on your bike at 40+ (part 3)

Strength is the foundation of power, speed and endurance but did you know as we get older if untrained will see a loss of muscle strength by as much as 3% -5% every decade which has a dramatic effect on performance and health and bone health?

The problem with cyclists is that they love riding their bikes and the problem with cycling is that it's non-load bearing which is not great for your bone density especially as we get older.

Now, you can improve cycling strength with hill reps. A good training plan should include these for sure but if you want to see dramatic changes in your strength that gives you more power and improves muscle efficiency, quality, and function then hitting the gym and lifting is crucial as you get older.

Now don't worry you don't need to lift super heavy. Lifting moderate weight works just as well and you don't need to learn how to deadlift or squat. I know this may sound like blasphemy but using fixed-path machines is just as good and for beginners, they are the easiest way to get them straight into a meaningful strength plan.

Great exercises to choose from are leg presses, weighted step-ups and walking lunges not forgetting an upper body focus such as chest press and seated row which also target the triceps and biceps respectively.

Once you have built experience and gained significant strength you can add plyometric training which is great for further improving neuromuscular function, strength, and power.

The minimum dose of strength training should be at least a few times a week, three if you have the time.

We know that as we age we lose strength and muscle mass which not only is a marker of performance but of health in our later years so it absolutely makes sense to start now and never give up.

Thanks for reading, Simon

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