Can You Increase FTP After 50? A Proven Plan to Ride Stronger With Less Training Time
The Climb (#172)
Most cyclists over 50 assume their best riding days are behind them.
I hear it all the time:
“Am I too old to improve my FTP?”
And honestly, I get why people think that. Recovery isn’t as quick as it used to be. Life is busier. You’ve got work, family, and a lot less time to train than you did years ago.
So it’s easy to fall into the trap of thinking your fitness has peaked.
But in my experience, that’s just not true.
I’ve actually got stronger as I’ve got older. My FTP still fluctuates throughout the year, because that’s normal, but I’ve seen consistent improvements of 20 to 30 watts in a 12-week period. And I’ve coached plenty of cyclists in their 50s and 60s who’ve improved even more.
So no, it’s not too late.
But you do need to train differently.
Why Most Cyclists Over 50 Struggle to Improve Their FTP
The biggest mistake I see is simple.
Most cyclists still believe that riding more will automatically make them faster.
So they try to squeeze in extra rides. They push harder on every session. They think if they just do a bit more each week, things will improve.
What usually happens instead is they end up tired, inconsistent, and stuck.
The truth is, you don’t need to ride 15–20 hours a week to improve your FTP. Most of the riders I work with are training between 6 and 8 hours per week.
The difference isn’t how much they train. It’s how well their training is structured.
A Real Example: 59 Watts in 12 Weeks
One of the best examples of this is a client I worked with, Keith.
He’s in his 50s, works a demanding job, and didn’t have loads of time to train. Before working with me, he was doing what most cyclists do, just riding without much structure and hoping it would lead to progress.
We changed that.
We introduced a clear plan, focused on good nutrition, and added two strength sessions each week alongside his cycling. Every session had a purpose, and he understood exactly how it linked to his goals.
The result was huge.
Over 12 weeks, he increased his FTP by 59 watts and lost 14 kilos. His VO2 max improved, and more importantly, he felt stronger and more confident on the bike. He even went on to cycle across Wales, all while training less than he had before.
That’s what happens when you stop guessing and start training with intent.
What Actually Works After 50
Training after 50 isn’t about doing more. It’s about doing the right things consistently.
The biggest shift I encourage is focusing on quality over quantity. If you’ve only got a limited number of hours each week, every ride needs to have a purpose. That usually means including one properly structured interval session and surrounding it with easier riding that actually allows you to recover and adapt.
Strength training is another piece that most cyclists ignore, but it makes a massive difference. Adding two simple full-body sessions each week helps you maintain muscle, improve power output, and reduce the risk of injury. It also supports long-term health, especially when it comes to bone density.
Equally important is how you manage intensity. A lot of riders fall into the trap of riding too hard all the time, without any real structure. Instead, you want a clear balance, one hard session where you push properly, a longer ride to build endurance, and the rest kept controlled.
Recovery becomes more important as well. You can still improve significantly, but you have to respect the fact that your body needs more time to adapt. That means keeping easy days easy, prioritising sleep, and not being afraid to take a rest day when you need it.
How Long Does It Take to See Results?
This is where a lot of people lose patience.
You can start to feel stronger within six to eight weeks, but meaningful improvements in FTP usually take closer to 8–12 weeks.
It takes time for your body to adapt to the training load. In the first few weeks, you’re building the foundation. After that, you start to see the real benefits.
Stick with it, and that’s when things start to click.
The Belief That Holds Most Riders Back
The biggest barrier I see isn’t physical, it’s mental.
A lot of cyclists over 50 believe their age is the reason they can’t improve. They assume decline is inevitable, and they compare themselves to younger riders or people with far more time to train.
But most of the time, they’ve just never followed a structured plan that fits their lifestyle.
Once they do, everything changes.
My Approach
If I had to sum it up simply, my approach is this:
I help cyclists over 40 drop 6 to 12 kilos and add up to 60 watts to their FTP, training just 6 to 8 hours per week.
That’s not about doing more. It’s about doing what works.
3 Simple Changes You Can Make This Week
If you want to start improving your FTP straight away, keep it simple.
Add one structured interval session to your week instead of just riding hard randomly. Start incorporating two strength sessions, focusing on basic full-body movements. And finally, make time for recovery, whether that’s a short mobility session or simply taking an easy day seriously.
These small changes, done consistently, will make a noticeable difference.
What To Do Next
If you’re serious about improving your FTP, the first step isn’t to train harder.
It’s to get clear on where you are and what’s realistic.
Understand your current FTP. Be honest about how much time you actually have available each week. Then set a realistic goal for where you want to be in 12 weeks.
From there, build a plan you can stick to.
Because the truth is, it’s not too late to get stronger.
You just need to train smarter than you did before.
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Collective: Personalised 1:1 Coaching for Cyclists Who Want to Drop 6–12 kg and Add Up To 60 Watts of FTP While Riding 6-8 hours a Week!
- The Cycle Lean Blueprint: The science-backed 12-week blueprint to cycle leaner, climb stronger, and become the most resilient version of yourself.
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