RecoveryAnswer

TESTOSTERONE AND MASTERS CYCLISTS: WHAT TO KNOW

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Testosterone in men declines roughly 1–2% per year after 30 — by 50, total testosterone is typically 20–30% lower than peak. For cyclists this means slower recovery, reduced muscle protein synthesis, and lower training adaptability. Some of the decline is modifiable through training structure, sleep, and stress management. Some requires medical assessment if symptoms persist despite those interventions. Dr Mark Gordon's view is that 'within normal range' doesn't mean optimal.

KEY TAKEAWAYS

Testosterone declines ~1–2%/year after 30; by 50 total T is 20–30% below peak.
Low testosterone in cyclists shows up as prolonged recovery, flat power, and mood changes — not just libido.
Structured training, adequate sleep, stress reduction, and protein intake all support testosterone naturally.
If symptoms persist despite good lifestyle, get a full hormone panel — not just total T, but free T and SHBG.

WHO THIS IS FOR

IS THIS YOU?

The masters rider noticing recovery and mood changes

Recovery feels harder, motivation is lower, and you're wondering if hormones are part of it.

The cyclist over 50 hearing about testosterone and performance

You've heard about TRT and want to understand what's real, what's hype, and what applies to amateur cyclists.

THE ROADMAN VIEW

This is one of the topics Anthony doesn't shy away from on the podcast — partly because it matters directly to the Roadman audience, and partly because the cultural baggage around testosterone means most riders never get a straight answer. Dr Mark Gordon laid it out clearly: testosterone decline is real, progressive, and affects performance in ways that look a lot like the normal aging cyclists accept as inevitable.

The honest picture is that most of what's labelled 'aging' in amateur cyclists — slower recovery, declining power, harder to build muscle, lower motivation for training — has a hormonal component. Not exclusively hormonal, but testosterone is part of the story. And the standard NHS or GP 'normal range' may include you while your free testosterone is well below what a 50-year-old in good training should have.

The Roadman position is not to push testosterone replacement — that's a medical conversation. It's to make sure you've done the controllables first: sleep, stress, body composition, training load, alcohol, and avoiding chronic under-fuelling. These all affect testosterone meaningfully. Only after optimising those should the conversation move to medical assessment — but if symptoms persist and the blood panel comes back 'normal', ask specifically about free testosterone and SHBG, not just total T.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Mark GordonPhysician specialising in hormonal optimisation and masters athlete health
Total testosterone within the normal clinical range is not the same as optimal for athletic performance. For masters cyclists, free testosterone — the biologically active fraction — and sex hormone-binding globulin are often more informative than total T. 'In range' is a population threshold, not a performance target.
Hear it: Testosterone Truth: 99% Don't Know This Energy Secret | Dr Gordan
Dr David LipmanPhysician specialising in masters athlete performance
Testosterone decline is one of the most underappreciated factors in masters cycling performance. Its effects on recovery, muscle protein synthesis, and motivation to train are real and documented — and many riders are attributing hormonal effects to 'just aging' without ever having their hormones assessed.
Hear it: How to Beat 99% by Getting Faster with Age | Dr David Lipman

PRACTICAL APPLICATION

DO THIS WEEK

Optimise the controllables first
Sleep 7–9 hours consistently, manage training load (chronic overtraining suppresses testosterone), eat enough protein and total calories, reduce alcohol, and manage body composition. These variables each affect testosterone measurably.
Get a full hormone panel, not just total testosterone
If symptoms persist after addressing lifestyle factors, ask for total T, free T, SHBG, LH, FSH, and oestradiol. A GP test that returns 'normal' on total T alone may miss sub-optimal free testosterone due to elevated SHBG.
Avoid the training patterns that suppress testosterone
Chronic over-training, heavy under-fuelling, and excessive endurance volume with no strength component all depress testosterone. Two structured strength sessions a week directly supports the hormonal environment for recovery.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEAccepting poor recovery and mood as normal aging without investigating hormones.
FIXTestosterone decline is real and partially fixable. Get a blood panel including free T and SHBG if lifestyle optimisation hasn't resolved persistent symptoms.
MISTAKEGetting only total testosterone tested and accepting 'normal'.
FIXFree testosterone and SHBG tell a more complete story for athletic performance. A normal total T with elevated SHBG may mean very low free testosterone.
MISTAKELooking for a hormonal solution before fixing sleep and training load.
FIXSleep and training structure are the most immediate levers on testosterone. Fix those first — they affect the hormone directly and are free.

FAQ

FREQUENTLY ASKED QUESTIONS

Does cycling lower testosterone?

Chronic high-volume endurance training can suppress testosterone, particularly when combined with under-fuelling or under-sleeping. This is not cycling's fault specifically — any high-volume endurance sport can have this effect. Structured strength training and adequate recovery mitigate it.

What are the signs of low testosterone in male cyclists?

Prolonged recovery between sessions, declining power that doesn't respond to training, low motivation for training, poor sleep quality, mood changes, and reduced muscle retention are common indicators. Many of these are also symptoms of overtraining — they're not mutually exclusive.

Is testosterone replacement legal in masters cycling?

TRT is on WADA's prohibited list for in-competition use even at therapeutic doses. Masters athletes considering TRT for health reasons should understand this means they cannot compete in tested events. Many masters racing categories at amateur level are untested, but that's a different question.

Can exercise raise testosterone naturally?

Resistance training consistently produces short-term testosterone elevations. Sprint intervals also have evidence. Chronic moderate-intensity endurance training alone has a weaker — and sometimes negative — effect on testosterone.

How does sleep affect testosterone in cyclists?

Testosterone production is heavily nocturnal — most of the daily secretion happens during deep sleep. Under 6 hours per night consistently is associated with 15–20% lower testosterone levels. Sleep is the single most accessible lever on testosterone for most cyclists.

What is the normal testosterone range for a 50-year-old man?

Clinical normal is typically 270–1070 ng/dL for total T, but this reflects population averages including sedentary individuals. For athletes, the performance-relevant question is where free testosterone sits and whether SHBG is elevated. Ranges should be interpreted in clinical context.

RELATED EPISODES

HEAR THE CONVERSATIONS

Testosterone Truth: 99% Don't Know This Energy Secret | Dr Gordan

Testosterone's Common Use In Masters Racing (SHOCKING)

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