The Unsexy Secret to Getting Stronger on the Bike After 40

Most cyclists over 40 think the next breakthrough is just one purchase away.

“If I just had a lighter bike...”
“If I just found the right training plan...”
“If I just upgraded my kit, I’d feel more motivated to train…”

I’ve been there too.

You hit your 40s, and things start to change.
You don’t recover as fast. You carry a bit more around the middle. Your time feels limited, and your motivation dips in ways it never used to.

So it’s easy to reach for something external — a new gadget, a training app, or a shiny new goal — to give you that kickstart.

But after coaching dozens of cyclists just like you, I’ve learned this:

It’s not the new tech, gear, or plan that gets results.
It’s your ability to show up consistently that changes everything.

Without consistency, none of the other stuff matters.
With it, even a basic plan and an old bike can take you further than you imagined.

Let’s dig into what that looks like.

Fancy Gear ≠ Fitness Gains

You can drop £3,000 on a carbon frame or upgrade your drivetrain to save a few watts…

…but if you're skipping workouts or constantly “starting fresh” after a missed week, you're not moving forward.

I’ve coached cyclists over 40 for years now. Here’s the pattern I see over and over again:

The ones with the fanciest gear are often the least consistent.
The ones who chip away with 3–5 focused sessions per week? They get leaner, stronger, and faster — even on 5-year-old bikes.

Because performance doesn’t come from stuff.
It comes from doing the reps — even when life gets busy, motivation dips, or the weather turns.

Consistency > Intensity

One of the most common mistakes I see: riders going all-in for a few weeks, then disappearing for months.

They smash hard workouts. Restrict calories. Drop a few kilos. Then burn out, fall off the wagon, and slide right back to where they started.

Here’s the truth:

You don’t need to go harder. You need to go more often.

Progress isn’t built by extreme effort. It’s built by small, smart, sustainable actions repeated consistently.

And as you get older, your body actually responds better to steady, repeatable inputs. Stress, recovery, adaptation. That’s the cycle. You just need to stay in the game long enough to benefit.

How to Actually Become More Consistent

Let’s talk strategy. Because “just be more consistent” sounds good, but how do you do that?

Here are 5 proven tactics I’ve used with clients:

1. Lower the Bar (Yes, Really)

Perfection is a trap. Aim for 80% adherence, not 100%. You don’t need to crush every session. You just need to keep showing up.

Missed a 60-minute ride? Do 20 minutes instead.
Didn’t hit your macros? Nail your next meal.

Consistency isn’t all-or-nothing. It’s a series of “good enough” decisions that add up.

2. Schedule It Like You Mean It

Training should be in your calendar like any important meeting.

Pick your ride times and protect them.
Block time for meal prep and recovery.
Treat it like work: it gets done, no excuses.

If you’re constantly “trying to find time,” you’ll lose.

3. Track It Visually

Momentum is visible.

Use a wall calendar. Mark each completed workout with an X.
Use TrainingPeaks or a habit tracker to keep score.
Aim for streaks — and let the streak motivate you.

What gets measured gets repeated.

4. Automate Your Meals

Nutrition consistency often falls apart because of decision fatigue.

Solution? Make fewer decisions.

Rotate 3–5 go-to meals for breakfast and lunch.
Meal prep twice per week.
Use the same shopping list each week.

Simplicity wins when life gets chaotic.

5. Don’t Skip Twice

Everyone misses a workout. That’s normal.

But here’s the rule:

Miss once. Never twice.

Missing once is human.
Missing twice is how habits die.

Bounce back immediately. That’s where consistency is built.

The Bottom Line

The cyclists over 40 who get leaner, stronger, and faster?

They’re not always the most gifted, the most hardcore, or the most “dialed in.”

They’re just the ones who stopped looking for magic solutions and started showing up consistently, no matter what.

A lighter bike won’t fix your skipped workouts.
A new kit won’t cover up inconsistent eating.
A fancy plan won’t work if you don’t stick with it.

The boring stuff — done well, and done often — is what builds a better body and a stronger engine.

It’s not sexy, but it works.

Consistency is the flex.
Everything else is decoration.

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

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