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CoachingDIAGNOSIS

LOSING POWER AFTER 40 — WHAT TO DO ABOUT IT

You're over 40. Your FTP has dropped. Recovery takes longer. The riders who used to sit on your wheel are now riding away from you. You're wondering if this is just age or if something can be done.

THE SHORT ANSWER

Most often, this is because muscle mass declines ~8% per decade after 40 without resistance training. The fix: add strength training — heavy s&c 2x/week is non-negotiable after 40.

WHY THIS HAPPENS

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Muscle mass declines ~8% per decade after 40 without resistance training

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Recovery capacity decreases — same load, more fatigue

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VO2max declines ~5% per decade in trained athletes (less than the ~10% for sedentary)

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Most masters cyclists train exactly like they did at 30, which no longer works

WHAT TO DO ABOUT IT

1

Add strength training

Heavy S&C 2x/week is non-negotiable after 40

2

Masters-specific coaching

Training that accounts for recovery changes

3

Adjust recovery

More recovery days, better sleep, nutrition timing

4

Get coached

Masters riders benefit most from coaching

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EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Joe FrielAuthor of Fast After 50 and The Cyclist's Training Bible

Friel's work on masters athletes shows the decline curve flattens sharply for riders who keep training structured and lift heavy. The power loss most over-40s blame on age is largely lost muscle and lost recovery capacity — both trainable. Treat strength work as non-negotiable and protect recovery, and the drop is far smaller than the calendar suggests.

Hear it: The Training Secret To Going FASTER After 40 | Joe Friel