CoachingAnswer

CAN YOU GET FASTER AFTER 50?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Yes. Cyclists who are self-coached or under-structured often set personal bests in their 50s once they fix two things: intensity distribution and strength training. VO2 max declines roughly 1% per year after 40, but most amateurs are nowhere near their trained ceiling. Joe Friel's data shows structured masters riders can still improve FTP by 5–10% in a first focused block — the ceiling lowers slowly; the gap between where you are and where you could be is still wide.

KEY TAKEAWAYS

VO2 max declines ~1% per year after 40, but most amateurs haven't trained anywhere near their ceiling.
Fix intensity distribution first: polarised training fits the masters recovery curve better than sweet-spot grinding.
Strength training twice a week is non-negotiable — it defends the fast-twitch power that cycling alone cannot.
Many riders set lifetime power-to-weight bests after 50 by training smarter, not more.

WHO THIS IS FOR

IS THIS YOU?

The rider convinced their best days are done

You're over 50 and assume decline is inevitable — this answer challenges that directly.

The returning masters cyclist

You've been inconsistent for years and wonder if it's too late to build back.

THE ROADMAN VIEW

Joe Friel spent years gathering data on masters cyclists before writing Fast After 50, and his conclusion was blunt: most older riders are slow because of how they train, not because of their age. They ride too much in the middle — not easy enough to recover, not hard enough to adapt. They skip strength. They don't deload. Fix those three things and the performance clock starts running forward again.

The physiology is honest: VO2 max does decline, fast-twitch fibres are lost faster than slow-twitch, and recovery takes longer. But the gap between a masters rider's current form and their trained potential is often enormous — because most were never fully trained in the first place. Getting faster after 50 is not defying biology. It's just not leaving so much on the table.

Anthony has spoken to riders who set their best FTP at 52, best w/kg at 54. They share a common pattern: structured intensity, real recovery, consistent strength work. Not more hours — better ones. That's the Roadman position, and it's backed by what Friel, Galpin and the coaches on the podcast consistently say.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Joe FrielAuthor of Fast After 50 and The Cyclist's Training Bible
The data from masters athletes shows that physiological decline is real but modest year-on-year for those who keep training well. The bigger variable is the quality of the training — structured masters riders consistently outperform unstructured ones of the same age by a margin that dwarfs the annual decline rate.
Hear it: The Training Secret To Going FASTER After 40 | Joe Friel
Dr David LipmanPhysician specialising in masters athlete performance
Masters athletes who train intelligently can delay and partly offset age-related decline by addressing the mechanisms directly — VO2 max intervals to slow the ceiling drop, strength work to defend fast-twitch fibre, and recovery discipline to let adaptation actually happen.
Hear it: How to Beat 99% by Getting Faster with Age | Dr David Lipman

PRACTICAL APPLICATION

DO THIS WEEK

Run a 6-week polarised block
80% of rides genuinely easy (conversational, nose-breathing), 20% genuinely hard (VO2 max intervals or threshold). Cut the grey-zone sessions entirely. Measure power at the end of the block.
Add strength training twice a week
Split squats, hip hinges, single-leg deadlifts, press, core. Meaningful load — not band work. Two 40-minute sessions, stacked on hard ride days so easy days stay easy.
Schedule a deload every fourth week
Cut volume to 50–60%, drop intensity. This is where the fitness from the previous three weeks actually consolidates. Don't wait until you're cooked — plan it in advance.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEAssuming decline is inevitable and stopping structured training.
FIXDecline without training is steep. Decline with structured training is far slower — and improvement is still possible if you've been under-training.
MISTAKERiding only at medium-hard intensity because it feels productive.
FIXGrey-zone riding costs recovery without buying adaptation. Make easy days easy and hard days hard.
MISTAKEJudging progress month to month rather than block to block.
FIXFitness in a masters athlete moves in 6–8-week blocks, not weeks. Retest after a proper block with a recovery week before it.

FAQ

FREQUENTLY ASKED QUESTIONS

At what age does cycling performance decline most sharply?

The decline accelerates through the 50s and 60s, with VO2 max dropping roughly 1% per year and muscle mass falling about 8% per decade without resistance work. But the rate is heavily modifiable — structured training and consistent strength work slow both significantly.

Can I still race competitively after 50?

Yes. Masters racing categories exist specifically for this, and many riders become more competitive within their age group as they train smarter. The podcast has featured riders who placed at national masters level in their 50s after fixing their training structure.

How long before I see improvement from structured training?

Most self-coached riders who properly structure training for the first time see meaningful FTP gains in 8–12 weeks. The gap between current form and structured potential is often larger than the annual decline rate.

Do I need a coach after 50?

Not necessarily, but structure is essential. Self-coached riders who know how to periodise, deload and manage intensity can do it alone. The risk of self-coaching after 50 is pushing too hard and not recovering — which is why a plan or coach that enforces the easy days has real value.

Is it safe to do VO2 max intervals in my 50s?

Yes, if you have no cardiac contraindications and build in sensibly. VO2 max intervals are one of the most important sessions for older athletes because they directly counteract the ceiling decline. Start conservative on duration and rest, and progress over several weeks.

Does weight loss help more than training at 50?

Both matter. Losing excess weight improves watts per kilo, which shows up directly on climbs. But crash dieting or under-fuelling training suppresses the hard sessions that build power in the first place. Address weight and training together, not one at the expense of the other.

RELATED EPISODES

HEAR THE CONVERSATIONS

The Training Secret To Going FASTER After 40 | Joe Friel

How to Beat 99% by Getting Faster with Age | Dr David Lipman

Get Faster After 40: Masters Cycling Training | Roadman Cycling