How to Get Back Into Cycling After 40—Even with a Busy Job, Kids, and a Sore Back

How to Get Back Into Cycling After 40—Even with a Busy Job, Kids, and a Sore Back sat across from me and said something I won’t forget:

“Cycling feels like something I used to do in another life.”

That one hit me.

Because here was a guy in his mid-40s who used to ride everywhere.
Alps. Etapes. Mont Ventoux before breakfast. The works.

But now?

He’s married. Has three kids. A demanding job.
His back hurts.
He’s gained weight.
Time has vanished.

He’d convinced himself that his best cycling days were behind him.

But I wasn’t buying it. And here’s why.

What’s actually changed?

It’s not that he doesn’t love cycling anymore.

It’s that life looks very different now.

In his 30s, he could ride for hours and recover like nothing happened.
No warm-ups. No strength work. Just ride.

That worked—until it didn’t.

Now his body’s stiffer.
His recovery’s slower.
And his time is not his own anymore.

Sound familiar?

If you're over 40 and wondering how to ride again without blowing up your back, ruining your sleep, or stealing time from your family, this is what I’d do if you were my client.

My Coaching Framework for Cyclists Over 40

Step 1: Start with Sleep

Not training. Not food. Sleep.

Go to bed and wake up at the same time—yes, even weekends.
Build a 30-minute wind-down: lights down, no screens, maybe a book or mobility work.
Aim for 8 hours minimum. 9 is better.

If you're also drinking 2–3 pints most nights?
That alone could be wrecking your sleep by up to 40%.

(Source: Sleep Foundation)

So yeah—alcohol might help you relax, but it’s quietly tanking your recovery.

Action: Start by cutting it back to weekends only, or swap a couple of nights for alcohol-free options.

Step 2: 10 Minutes of Mobility Before Bed

This isn’t about turning into a yoga teacher.

But if your hips and glutes are locked up from years at a desk (and long rides with no stretching), you’ll feel it in your lower back.

Focus on hip flexors, hamstrings, and glutes.
You don’t need loads of gear or time.
You can get started with my free mobility workout, available when you join our free Discord community.

Action: Join the group, download the mobility routine, and commit to 10 minutes a night after the kids are down.

Step 3: Ride—But Change the Goal

Don’t ride to “burn calories.”
Don’t chase FTP numbers.
And don’t try to “ride like you used to.”

Just ride because you love it.

45-minute loop before work.
Easy spin on a Sunday morning.
Turbo session while the baby naps.

Action: Start with 2 short rides a week and build from there. Zero pressure.

This is what freedom on the bike looks like at this stage of life.

Step 4: Strength Once or Twice a Week

This bit most cyclists avoid—but it’s a game changer.

You don’t need to deadlift 200kg.
But squats, lunges, planks, and band work? Massive for performance and injury prevention.

Especially for guys over 40, it helps rebuild the muscle you've quietly been losing for years.

Action: 2x 30-minute sessions a week. Bodyweight to start. Dumbbells later.

Where to Start with Weight Loss (That Actually Works)

If you’re looking to shift a few pounds, this part is key—and often totally misunderstood.

Inside the Cycle Lean community, we keep it simple:

What you eat on the bike is not the same as what you eat off the bike.

Calories don’t count on the bike. You eat to fuel the ride.
Ignore the “calories burned” on Strava or your Garmin.

Instead, focus on what you eat the rest of the day.

To drop body fat without losing performance, we use three main tools:

Mindful eating: slow down, smaller plates, fewer distractions
Calorie tracking: even just for 2 weeks to raise awareness
Time-restricted eating (aka gentle fasting): stop eating at 8 pm, start again at 10 am

You don’t need to cut carbs. Or ride 12 hours a week.

Like one of my clients, Keith, recently told me:

Fewer rides. More consistency. A smarter approach.

That’s the Cycle Lean method.

Want the Structure, Support & Simplicity to Get Back on the Bike?

If you’ve been nodding along to this thinking, “Yep, this is exactly where I’m at”—then it might be time to stop trying to figure it all out alone.

Inside the Cycle Lean community, we help riders over 40:

Build strength and ride consistently
Lose weight without giving up food or fun
Ease back pain and stiffness with daily mobility
Improve sleep, energy, and recovery
Stay accountable in a supportive, no-BS environment

You’ll get access to:

A full mobility routine you can do in 10 minutes a night
Practical nutrition guidance—no gimmicks, just results
Weekly coaching threads, planning support, and progress tracking
An active community of cyclists balancing real life with real goals
And much more...

It’s not a quick fix.

It’s a smarter way to train, eat, and ride for life.

If you want back in the saddle—and want to do it properly—then becoming a Cycle Lean paid member is your next step.

Click here to learn more

Your best cycling years aren’t behind you.

They just need a better plan—and a solid community—to bring them back.

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.