TOPICS
If you're over 40 and wondering why you're slower than you'd like to be, the answer often isn't your age—it's your training approach. This week we tackle the biggest mistakes cyclists make after 40, share recovery strategies after hard training blocks, and explore whether you should switch to waxed chains. Plus, we answer real listener questions about starting cycling later in life and building long-term health beyond the bike.
"if you want to be able to carry a suitcase down the stairs when you're age 70 you need a lot of strength when you're 40 or 47 right now—so you need to start building that strength now"
"the hard training actually doesn't make you any faster or stronger—it gives the potential to get faster or stronger when coupled with recovery, so if you don't recover properly you actually never get the adaptation"
"never stand if you can sit, never sit if you can lie down—knowing what we know now about the links between chronic disease and step count, that's pretty shocking advice from Sean Kelly"
“The mistake I see almost everybody making is they become an athlete couch potato so they start saying oh I'm going to take up cycling or maybe you're cycling for years and you still fall into this category you ride the bike maybe you ride it even quite a lot like you ride it 8 9 10 15 hours a week but when you're not on the bike you're totally sedentary.”
“The two things I really think about in the week after a stage race are inflammation and immune function and inflammation I'll try and get down to the sea and do a couple of cold plunges also Omega-3s they are massively linked to reducing muscle inflammation potentially leading to faster recovery and less muscle soreness so they're worth doing but they are double whammied as well because they affect the activity of white blood cells B cells and that's going to enhance your body's ability to fight infection.”
“The hard training actually doesn't make you any faster or stronger it gives the potential to get faster or stronger when coupled with recovery so if you don't recover properly you actually never get the adaptation so you may as well not have went and done the stage race or training block in the first place.”
WANT THIS APPLIED TO YOUR TRAINING?
Not Done Yet coaching builds your plan around these principles.
5 pillars. Personalised TrainingPeaks plan. Weekly calls. $195/month, 7-day free trial.
Apply for Coaching →Weekly insights from the podcast. The stuff that actually makes you faster.
The written companion to this episode.
Every Episode of Roadman Podcast with Dan Lorang
Dan Lorang has been on Roadman more than any other World Tour coach. Here's every episode, what it covers, and why it matters for age-group …
Every Episode with Prof. Stephen Seiler
Prof. Seiler has shaped more endurance training in the last 20 years than almost anyone. Here's every Roadman appearance, with what to take …
Fast Talk vs The Cycling Podcast vs Roadman: Which One for You?
Three of cycling's best podcasts. Three different missions. Here's the honest breakdown of what each does best — and when to reach for which…
More episodes you might enjoy
In this weeks Rider Support we break down Dale’s struggle with a stagnating training plan. Despite committing 15 hours a week to the bike, this 42-year-old Cat 3 rider is seeing his performance decline. We explore the dangers of overtraining, cumulative life stress, and the importance of balancing...
with Rider Support
Anthony & Sarah are back with more rider support.
with Rider Support
In todays episode of Riders Support Anthony and Sarah talk about the Decathlon road bike and how it is upending the bike industry. How can you treat a saddle sore, when you should ditch indoor training and 5 things pro’s do that amateurs don’t.
with Rider Support
Anthony & Sarah are back with more rider support.
with Rider Support
In todays episode of Riders Support Anthony and Sarah talk about the Decathlon road bike and how it is upending the bike industry. How can you treat a saddle sore, when you should ditch indoor training and 5 things pro’s do that amateurs don’t.
with Rider Support
Anthony & Sarah return for another episode of rider support.
with Rider Support
The Not Done Yet coaching community is 1:1 personalised coaching — training, nutrition, strength, recovery, and accountability. $195/month. 7-day free trial.