CoachingAnswer

HOW DO I KEEP CYCLING STRONG INTO MY 60S?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Cycling strongly into your 60s requires four sustained habits: VO2 max intervals at least once a week to slow the aerobic ceiling decline, structured strength training twice a week to defend muscle and bone density, protein at 1.6–2.2 g/kg per day to counter anabolic resistance, and programmed recovery — deloads every fourth week and two easy days between hard efforts. Riders who maintain these habits into their 60s decline at a fraction of the rate of those who don't.

KEY TAKEAWAYS

Maintained intensity — specifically VO2 max work — is the strongest predictor of 60s performance.
Bone density becomes critical in the 60s; strength training is essential for both power and skeletal health.
Protein requirements don't decrease with age — they increase. Stay at 1.6–2.2 g/kg.
Recovery gaps widen further in the 60s — plan more easy days, not fewer.

WHO THIS IS FOR

IS THIS YOU?

The cyclist in their mid-50s planning ahead

You want to know what habits to build now to ensure you're still riding well at 65.

The 60s rider who wants to keep competitive form

You're already there and want to know the evidence-based approach to maintaining quality.

THE ROADMAN VIEW

The riders Anthony knows who are still riding hard at 64 and 67 share a specific characteristic: they never stopped doing the hard things. They kept intervals in the plan. They kept lifting. They got serious about protein and sleep. The ones who 'aged gracefully' — dropped intensity, stopped lifting, started riding purely for enjoyment — declined fastest.

Bone density becomes a bigger conversation in the 60s. Cycling is weight-bearing only at low forces, which means it's not a strong stimulus for bone health. Masters riders — especially men, in whom osteoporosis is under-diagnosed — need the mechanical loading of resistance training for skeletal integrity as much as for muscle power. A crash at 65 on compromised bones is not just a bike problem.

The Roadman view of cycling into your 60s is not about managing decline — it's about changing the trajectory of it. The average sedentary 65-year-old and the structured masters cyclist of the same age are in different physiological universes. The structured athlete gets there by building and protecting habits that compound over decades. Start them at 50 and the 60s look very different.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Joe FrielAuthor of Fast After 50 and The Cyclist's Training Bible
The masters athletes he has worked with into their 60s who maintained performance share one trait above all others: they never stopped doing hard sessions. Easy volume alone may maintain cardiovascular health, but it doesn't preserve the performance capacity that makes cycling competitive and rewarding at 65.
Hear it: The Training Secret To Going FASTER After 40 | Joe Friel
Dr David LipmanPhysician specialising in masters athlete performance
Cyclists in their 60s who present with declining performance almost universally share the same profile: they've dropped high-intensity work, they do no resistance training, and their protein intake is at population norms rather than athlete norms. Reverse those three things and the trajectory changes, even at 65.
Hear it: How to Beat 99% by Getting Faster with Age | Dr David Lipman

PRACTICAL APPLICATION

DO THIS WEEK

Protect one VO2 max session every week — non-negotiable
Even in off-season and recovery phases, one short VO2 max session per week (3×4 minutes at maximum aerobic power if full session is too much) maintains the ceiling. It's the hardest session to justify in the 60s and the most important one to keep.
Add bone-loading to your strength programme
Compound movements with axial loading — squats, deadlifts, lunges with weight — directly stimulate bone density. This becomes as important as muscle maintenance in the 60s. Get a DEXA scan if you haven't in the past three years to establish a baseline.
Make sleep and protein absolute priorities
7–8 hours of sleep and 1.8–2.2 g/kg of protein per day are the two most powerful recovery interventions available. After 60, the hormonal and cellular recovery machinery is slower — these two inputs support it more than any supplement.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEShifting entirely to easy riding in the 60s because 'it's enough at my age'.
FIXEasy riding maintains cardiovascular health but not performance. One or two hard sessions a week, at sustainable intensity, preserve the capacity that makes cycling rewarding and competitive.
MISTAKEStopping strength training when cycling becomes the priority.
FIXIn the 60s, bone density and fast-twitch preservation are the most time-sensitive aspects of athletic longevity. Stopping strength work to ride more is a trade with diminishing returns.
MISTAKEAccepting a sharp performance decline as inevitable.
FIXThe gradient of decline is heavily modifiable. Riders who maintain structured training into their 60s and 70s show curves that are dramatically less steep than those of unstructured peers.

FAQ

FREQUENTLY ASKED QUESTIONS

Is competitive cycling realistic into your 60s?

Yes — masters racing categories extend well past 60, and structured cyclists in their 60s are often highly competitive within their age group. The absolute speed may be lower than at 40, but relative performance within the age category is very much achievable.

How does training volume change into the 60s?

Total volume may reduce slightly, but the structure stays the same: two hard sessions, two strength sessions, everything else easy. Recovery gaps widen — three easy days between hard efforts is sometimes appropriate in the 60s. Deload frequency may increase to every third week.

Are there injury risks unique to cyclists in their 60s?

Bone density, tendon health, and cardiovascular pre-screening become more important. Annual health checks including ECG are sensible. Warming up properly before hard sessions matters more in the 60s — cold tendons and cold cardiac muscle need time to reach working temperature.

What nutrition changes are most important in the 60s?

Protein remains the highest priority — 1.6–2.2 g/kg per day. Vitamin D and calcium are important for bone density. Total energy needs may decrease slightly as mass and training volume change, but nutrient density matters more, not less.

Should 60-plus cyclists see a doctor before starting hard training?

A health check is sensible, especially if you've been sedentary or have any cardiovascular history. For those with a long training background, it's precautionary rather than necessary. Hard sessions in healthy, trained older athletes do not carry elevated cardiac risk — the risk is far higher in untrained people who suddenly exercise intensely.

What does a typical training week look like for a fit 65-year-old cyclist?

Two hard cycling sessions (one threshold, one VO2 max), two strength sessions, three easy or rest days. Total riding hours of 6–10 per week is typical. Deload every third week. Recovery gaps of two easy days between hard efforts as the standard.

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

Heavy Strength Training for Cyclists Over 40 | Roadman Cycling