OVER 40 AND STRUGGLING TO KEEP UP ON CLUB RIDES?
The Climb (#162)
It’s not your age.
It’s your approach.
I hear it all the time:
“I’m just getting older.”
“These younger lads are too quick.”
“I don’t recover like I used to.”
But here’s the truth, most cyclists over 40 aren’t being held back by age.
They’re being held back by how they’re training.
Gone are the days when you can just ride more and magically get faster. That worked when you were 25 and had unlimited recovery. It doesn’t work now.
Let’s break down what’s really going on.
You’re Chasing Speed Instead of Building a Base
A lot of club riders make the same mistake.
Every ride turns into a race. Every climb is full gas. Every Sunday is a smash-fest.
Without structured zones, you’re constantly riding too hard to recover and too easy to improve properly. You sit in the middle, tired but not progressing.
Building a base isn’t sexy. It requires controlled Zone 2 work, structured tempo sessions, and patience.
But without it, you burn out before you build real fitness.
Your Fuelling Doesn’t Match Your Goal
This is the big one.
You’re training hard… but trying to “eat clean” and cut calories aggressively at the same time.
Low carbs. Skipping breakfast. Coffee before rides. Hoping weight loss will make climbing easier.
Instead, what happens?
Energy drops.
Power stalls.
Weight refuses to shift.
You can’t perform well in a chronic energy deficit. Especially over 40, when recovery demands are higher.
Smart fuelling doesn’t mean overeating. It means eating with purpose.
Fuel hard sessions.
Hit protein targets.
Create a small, consistent deficit, not a crash diet.
If you want to understand exactly how to fuel your training without sabotaging fat loss, my Eat to Ride Nutrition Masterclass breaks it down step by step. You can check it out here!
Your Recovery Is Reactive — Not Planned
Most cyclists only think about recovery when they’re already exhausted.
There’s no mobility routine.
No deload weeks.
No structured rest.
Just fatigue stacking on fatigue.
Over 40, recovery isn’t optional. It’s part of the training.
Mobility keeps you efficient on the bike.
Strength protects muscle and power.
Planned deloads prevent burnout.
If recovery isn’t programmed, your plateau is programmed.
What Smart Cyclists Over 40 Do Differently
They train with purpose.
They fuel with intention.
They recover like it matters.
That means:
- Structured training zones, not guesswork
- 1–2 quality intensity sessions per week
- Controlled endurance work
- Strength training to protect power-to-weight
- Sleep prioritised like a performance tool
- Small, sustainable calorie deficits
And here’s what happens when those pieces line up:
You stop getting dropped.
You stop dreading climbs.
You start riding relaxed instead of anxious.
You feel strong again.
Not because you’re younger.
Because you’re smarter.
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.
- 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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