As we age, our bodies change—VO2 max declines, muscle atrophy accelerates, and body fat creeps up. But Joe Friel, legendary cycling coach and author of Faster After 50, proves these aren't reasons to slow down. Instead, they're signals to train smarter. In this conversation, we explore the specific physiological shifts that happen after 40, and the practical strategies—from strength training to nutrition to goal-setting—that let you ride faster and stronger than ever.
Key Takeaways
- Strength training twice weekly for 20–30 minutes is non-negotiable after 40. Focus on upper body (chest, shoulders, arms, core) to combat muscle atrophy and build stronger bones—reducing fracture risk if you crash.
- Maintain VO2 max through consistency: 12–16 hours per week of training volume, plus two high-intensity workouts weekly (like 5×3 min VO2 max intervals at 90–100% of your five-minute power).
- Cut high-glycemic carbs and increase protein intake to 1.5g per kg of body weight daily. This shift naturally reduces overall calories without deprivation and prevents the muscle loss–fat gain trap of aging.
- Limit A-priority races to three per season maximum. More than three dilutes your peak performance; one A-race per year allows for an even higher peak.
- Sleep is the foundation—aim for at least seven hours nightly. As you age, melatonin production drops, so prioritize sleep quality and consistency before optimizing anything else.
- Redefine success beyond podium finishes. A sustainable goal might be hanging with your Saturday morning group ride, racing your age group competitively, or completing a challenging event—something that keeps you motivated long-term.
Expert Quotes
"If you're not enjoying it, you're going to have a problem with it. Start trying to find things that help you enjoy it—it could be a new bike, joining a new group, a new training partner, or hiring a coach."
"My mother was a very active person her entire life. She fell on ice at 87, broke her hip, and two years later she was blind. That's one of the worst things that can happen as you get older. That's why I suggest lots of weight training to prevent it."
"There's a lifespan and there's a health span. Of these two things, the health span is most important. I hope to die having just ridden my bike—still healthy but something got me at the last second, as opposed to a 30-year loss of health like most people do in Western Society."