This one is for the riders who've been at this a while. You're over 40, you're still putting in proper miles, but you're starting to notice that what worked nutritionally in your twenties and thirties isn't quite doing the job anymore. Recovery takes longer, muscle seems harder to hold onto, and you've probably got a mate who's picked up a stress fracture despite doing nothing differently.
The reason is biology. After about 35, your body becomes increasingly resistant to the signals that build muscle. Researchers call it anabolic resistance. In practical terms, it means you need more protein per meal to get the same muscle-building response. Where a younger rider might trigger muscle protein synthesis with 20g of protein, you probably need 30 to 40g. And spreading that across the day matters — one massive protein hit at dinner doesn't cut it.
I'm also going to talk about something that doesn't get enough attention in cycling circles: bone health. Cycling is non-impact. Your skeleton doesn't get loaded the way it does when you run or play football. Over decades, that can lead to lower bone density, and for masters riders this becomes a genuine health concern. Adding some weight-bearing exercise — even just a couple of short runs or strength sessions a week — provides the mechanical loading your bones need.
Then there's the calorie question. I see too many riders over 40 trying to ride themselves lean on restricted calories. That approach backfires. Chronic underfuelling accelerates muscle loss, impairs immune function, and messes with hormones. Fuel for the work. Eat enough to support your training. You can manage body composition without starving yourself — it just requires patience and consistency rather than aggressive restriction.
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