STILL GETTING FASTER

Understanding Age-Graded Performance in Cycling: How to Benchmark Yourself Fairly

You are not slower because you are old. You are slower because you are comparing yourself to the wrong benchmark. Here is how age-grading works, what the numbers actually mean at every decade, and how to set targets that reflect your biology rather than your birthday.

Recovery20 min read

Cycling with Atrial Fibrillation: What the Evidence Says

An AFib diagnosis does not mean the end of cycling. But it does mean the end of ignoring your heart rate monitor when it shows something strange. Here is what the evidence says about training with atrial fibrillation — carefully, specifically, and without the fear.

Recovery21 min read

Cycling and Blood Pressure: What Every Rider Over 40 Should Know About Cardiovascular Health

Your GP measures it at every check-up. Your training is already changing it. But the relationship between cycling and blood pressure is more nuanced — and more encouraging — than most riders realise.

Nutrition21 min read

Body Composition for Masters Cyclists: Why the Scale Is Lying to You

The number on the scale tells you almost nothing about how fast you are on a bike. Here is what actually matters for the over-40 cyclist who wants to get leaner without getting slower.

Recovery17 min read

Cholesterol and Cycling: What Masters Cyclists Need to Know About Their Lipid Profile

You ride 200 miles a week, eat well, maintain a healthy weight, and your GP has just told you your cholesterol is high. Welcome to one of the most confusing conversations in masters cycling.

Cycling with Diabetes: Managing Blood Sugar, Training, and Fuelling for Type 1 and Type 2

Diabetes does not stop you riding. It does not stop you racing. It does not stop you doing a Gran Fondo in the Alps. But it does demand that you understand how your body responds to exercise in ways that most cycling advice completely ignores.

Community19 min read

Fitting Cycling Training Around Work and Family: A Practical Guide for Busy Riders

You have a job, a family, and maybe eight hours a week if the stars align. Here is how to stop pretending you are a full-time athlete and start training like the time-crunched rider you actually are.

Coaching15 min read

Heart Rate Variability for Cyclists: What It Measures, How to Use It, and When to Ignore It

Your resting heart rate tells you one thing. Your HRV tells you something far more useful — how ready your autonomic nervous system is to handle stress today. But most cyclists either ignore it completely or obsess over it in exactly the wrong way.

Nutrition18 min read

Iron Deficiency and Cycling Performance: When Your Power Numbers Lie About Your Fitness

Your FTP has stalled. Your heart rate is drifting higher at the same watts. Recovery between intervals takes longer than it used to. You assume it is fatigue, or age, or a bad training block. But there is a blood test that might explain all three — and most cyclists have never asked for it.

Morning vs Evening Training: When You Ride Matters More Than You Think

The alarm goes off at 5:15. You are on the turbo by 5:40, grinding through intervals before the rest of the house wakes up. You have been doing this for years. And you have never once asked whether this is actually the best time for your body to do hard work.

Recovery17 min read

Cycling with Osteoarthritis: The Joint Health Guide for Riders Over 40

Your GP told you to stay active. Your knees are telling you to stop. Here is the part nobody explains — cycling is one of the best things you can do for arthritic joints, but only if you set it up properly.

Coaching21 min read

Cycling Over 60: The Training Guide Nobody Writes Properly

After 60, the training advice gets vague or patronising. Neither is useful. Here is what the evidence actually says about intensity, recovery, strength, bone density, medication interactions, and what realistic performance looks like — written for riders, not patients.

Nutrition18 min read

Body Composition After 50: What Changes, What Doesn't, and What Cyclists Can Do About It

Between 40 and 50, body composition changes gradually. After 50, the rate accelerates. Muscle loss doubles. Visceral fat accumulates in places it never used to. Hormones that kept you lean for decades start working against you. None of this is inevitable — but the strategies that worked at 42 are not sufficient at 55.

Prostate Health for Male Cyclists: What the Research Says and What to Do About It

It is the question every male cyclist over 40 has thought about and almost nobody talks about openly. Here is what the research actually says about cycling and your prostate — and the practical steps that make a measurable difference.

Rest Days for Cyclists: What to Actually Do (and What to Stop Feeling Guilty About)

You know the feeling. It's a rest day, the sun is out, your mates are posting rides on Strava, and you're sitting on the sofa wondering if you're losing fitness by the minute. You're not. But what you do with that day matters more than you think.

Rider Phenotype: Understanding Your Strengths and How to Train Around Them

Every cyclist has a signature. A shape to their power curve that says more about who they are on the bike than any single number ever will. The question is whether you are training with that shape or against it.

Statins and Cycling Performance: What the Research Actually Shows

Half the men in the club run are on statins. Nobody talks about it. Here is what the research says about statins and exercise, what the muscle complaints are really about, and how to train effectively when your GP has put you on cholesterol medication.

Coaching20 min read

Testosterone and Cycling Performance After 40: What the Evidence Actually Says

Your testosterone is declining. That part is not up for debate. What is up for debate is how much it matters, what you can do about it, and whether the cycling internet is making you more anxious about it than the science warrants.

Thyroid Function and Cycling Performance: What Every Endurance Athlete Needs to Know

You have done everything right — training structured, sleep dialled in, nutrition on point — and you are still getting slower. Before you blame the plan, check your thyroid.

The Time-Crunched Cyclist's Training Guide: How to Get Faster on Five to Seven Hours a Week

Most training plans are written for riders with 10-15 hours a week. Most of us have 5-7. The answer is not to cram a big plan into a small life — it is to build a plan that fits the hours you actually have and makes every one of them count.

Community21 min read

Cycling Training with Kids: The Realistic Guide Nobody Writes

The cycling internet is full of 15-hour training weeks and weekend five-hour rides. Nobody mentions the 6am alarm, the school run, the partner who hasn't had a break since Tuesday, or the guilt you feel riding past the playground. Here's how to train properly when you've got small humans who need you more than your FTP does.

Coaching22 min read

Raising Your Watt Floor: Why Your Easy Pace Matters More Than Your FTP

Everyone obsesses over FTP. The number at the top of the range. But the riders who win races and survive sportives are the ones who raised the floor, not the ceiling. Here's why your easy pace might be the most important number on your bike computer.

Nutrition21 min read

Losing Weight Without Losing Power: The Masters Cyclist's Guide to Getting Leaner After 40

Losing weight gets harder after 40. Losing weight while keeping your power on the bike gets harder still. But most of what makes it hard is not your metabolism. It is the advice you are following.

Recovery21 min read

Blood Testing for Cyclists: Which Markers Actually Matter and How to Read Them

Your GP says your blood work is normal. Your legs say otherwise. The gap between clinical reference ranges and athletic optimal ranges is where most cyclists lose months — sometimes years — chasing training fixes for what is actually a blood chemistry problem.

Recovery25 min read

Coming Back from a Cycling Crash: Rebuilding Fitness and Confidence

Crashes happen. The physical recovery is one thing — the psychological recovery is another. How to manage both: graduated return to training, rewiring the fear response, and rebuilding confidence in groups and descents.

Recovery25 min read

Cycling After Illness: How to Rebuild Fitness Without Going Backwards

You were riding well. Then you got sick. Now you feel better — sort of — and the bike is sitting there calling you back. The mistake almost every cyclist makes at this point is the same one: too much, too soon, too proud to admit the body needs another few days. This is the guide to getting it right.

How Cycling Performance Changes with Age: The Data, the Decline, and What You Still Control

The performance decline with age is real, measurable, and smaller than most cyclists fear. Here is what the published research actually says — the rates, the benchmarks at every decade, and the specific things masters riders still control.

Strength & Conditioning18 min read

Cycling Over 50: The Evidence-Based Approach to Training, Recovery and Performance

After 50, some things change. VO2max declines faster. Recovery takes longer. Sarcopenia becomes a real threat. But the capacity to improve — the trainability of your body — does not go away. Here is what the evidence actually says.

Cycling Strength Training: What Actually Transfers to the Bike (and What Doesn't)

The gym is full of cyclists doing work that never reaches the pedals. Three sets of fifteen on the leg press. Calf raises. Lat pull-downs. Effort spent, adaptation earned, transfer to the bike close to zero. The science of what actually crosses from the weight room to the road is specific, measurable, and largely ignored.

Recovery20 min read

Tendon Health for Cyclists: Why Your Tendons Are the Weak Link After 40

Your muscles adapt in weeks. Your tendons take months. After 40, that gap widens — and it is where most cycling injuries start.

Coaching24 min read

Cycling with Chronic Conditions: An Evidence-Based Guide for Riders with Arthritis, Diabetes, and Heart Conditions

Your diagnosis changed your medical records, not your right to train. This is the evidence-based guide to cycling with arthritis, type 2 diabetes, and managed cardiac conditions — what adapts, what doesn't, and how to keep progressing.

Strength & Conditioning22 min read

Heart Rate Zone Training — Why It Still Matters (Even With a Power Meter)

Power meters measure what you produce. Heart rate measures what it costs. Both numbers matter, and the second one is the one most riders have stopped reading.

The Over-40 Cyclist's Guide to Staying Injury-Free All Season

After 40, injury prevention stops being something you think about after the damage is done. The riders who stay healthy all season aren't lucky — they've built a handful of small habits into their week that take less time than a coffee stop. This is the complete guide to what those habits are and why they work.

Recovery22 min read

Hormones and Cycling Performance After 40: What the Science Actually Shows

Your hormones are changing. That is not a crisis — it is a variable. And like every other variable in your training, it responds to the right inputs.

Masters Cycling Recovery After 40: Why It's Different and How to Get It Right

After 40, the training is not the hard part — the recovery is. Hormonal shifts slow protein synthesis, sleep quality declines, and the 48-hour rule between hard sessions stops being optional. This is the recovery framework that keeps masters cyclists adapting instead of breaking down.

Coaching18 min read

Masters FTP Benchmarks: Age-Adjusted Power Data and Where You Actually Stand

Generic FTP benchmark tables are built for 25-year-olds. If you are 48 or 56 or 63, those tables tell you almost nothing useful. Here is the age-adjusted framework — W/kg percentiles by decade, the real decline curve, realistic improvement windows, and why your own year-on-year trend matters more than any number on a chart.

Nutrition22 min read

Protein for Cyclists: How Much, When, and Why It Matters

Endurance cyclists need 1.6–2.2g of protein per kilogram of bodyweight daily — far more than the 0.8g/kg general population guideline. This pillar guide covers the Morton et al. meta-analysis evidence, leucine thresholds, protein distribution across 4–5 meals, source rankings, masters cyclist adjustments, and a full training-day meal plan.

Recovery19 min read

Recognising Overtraining: The Spectrum Every Cyclist Needs to Understand

The difference between productive fatigue and the kind that costs you months is smaller than you think. Here is how to spot it before it spots you.

Recovery21 min read

Recovery Readiness Self-Assessment: Why Most Cyclists Are Under-Recovered and Don't Know It

Your power meter tracks what you do on the bike. Nothing tracks what you do off it. The gap between training stress and recovery capacity is where most cyclists lose fitness gains they have already earned. This guide walks through the four pillars of recovery, explains the scoring behind the Recovery Readiness Screen, and ranks the interventions that actually move the needle — starting with the ones you are probably neglecting.

Recovery22 min read

Sleep and Cycling Performance: The One-Percent Gain That's Actually 10%

Cheri Mah's Stanford sleep extension study produced a 5% improvement in sprint times — not over a season, but within weeks. Sleep is the single largest legal performance intervention available to any cyclist, and most amateurs are chronically shortchanging it while obsessing over marginal equipment upgrades.

Coaching18 min read

How to Use Training Load Without Overthinking It

The Performance Management Chart is a tool, not a coach. Here is how to use training load numbers without letting them use you.

Coaching24 min read

Training While Travelling: How to Maintain Cycling Fitness on the Road

You have spent months building fitness. Now a work trip or holiday is about to take you away from the bike for a week or two, and the anxiety is already running. The good news: the research says you keep far more than you lose, and a handful of smart sessions on the road can shrink even that small gap to almost nothing.

VO2max for Cyclists: What Your Number Means

VO2max is the most-cited number in endurance sport and the least understood. Here's what it actually measures, how estimation methods compare to the lab, and why the number on its own tells you less about race day than you think.

Strength & Conditioning8 min read

Zone 2 Training for Cyclists: The Physiology, the Patience, and the Payoff

You already know zone 2 matters. What you probably don't know is why it works at the cellular level, why your body fights you every pedal stroke, and exactly how many weeks before the investment pays off.

The 10-Minute Mobility Routine That Protects a Masters Rider's Position

Your bike fit can only be as aggressive as your body is mobile. Four stiffening areas slowly drag a masters rider out of position and into back and neck pain — and ten focused minutes, done often, is what earns the position back. Here's the exact routine.

Nutrition8 min read

Alcohol and the Masters Cyclist: What One Glass Really Costs You After 40

This isn't the lecture. The masters audience over-indexes on the few-glasses- of-wine-a-week habit, and the honest question isn't whether you should drink — it's what it actually costs your recovery, and why that bill gets bigger after 40.

Community9 min read

Back to the Bunch After 40: Group-Ride and Chaingang Craft for Returning Riders

Coming back to the club run after a decade off, it isn't the fitness that worries you — it's not knowing the code. The half-wheeling, the through-and- off, the wheel you're meant to hold but not overlap. Nobody writes it down. So here it is.

Strength & Conditioning10 min read

Bike Fit After 40: Why Your Position Has to Change as You Age

Dr Andy Pruitt is blunt about it on the podcast: as you age your flexibility drops and your feet flatten, and the fit that felt perfect a decade ago slowly turns into the reason your back hurts on every long ride. The fix isn't a one-off. It's a yearly look.

Detraining After 40: How Fast You Lose Fitness — and How to Come Back

The high-search question nobody answers properly: how fast do I actually lose fitness? The real answer is a timeline, not a number — and after 40 the part that disappears first is exactly the part that's hardest to win back.

Recovery11 min read

Heat Tolerance and the Ageing Cyclist: Why Masters Riders Overheat

You're not imagining it — the heat hits harder than it used to. Sweat response, skin blood flow and even thirst all fade with age, so a masters rider runs hotter for the same effort and is half a litre down before the body bothers to mention it. Here's why, and how to ride hot without blowing up.

Strength & Conditioning9 min read

Racing at 50+: How to Actually Be Competitive in Masters Racing

After 50 you can't burn ten matches and still have more. The young guns can. But the rider who wins the masters race usually isn't the strongest in the field — he's the one who never wasted a single effort. That's a skill, and it's trainable.

Recovery9 min read

Sleep and the Masters Cyclist: Why Recovery Gets Harder After 40

The reason a hard session takes you 72 hours to absorb now instead of 48 isn't just your muscles. It's partly what's happening in the first ninety minutes after you fall asleep — and that's changing whether you notice it or not.

Bone Density and Cycling After Menopause — The Strength Work That Matters

Here is what nobody tells the lifelong female cyclist. All those miles built your engine and barely touched your bones — and at menopause, falling estrogen accelerates bone loss. It is fixable. Here is exactly how.

Recovery9 min read

Hormones and Recovery: Why Female Cyclists Over 45 Need a Different Approach

The training that worked at 35 now digs a hole. The reason is not the training — it is the recovery underneath it. As estrogen and progesterone decline, repair slows and sleep frays. Here is what to change.

Nutrition5 min read

Anabolic Resistance: Why Masters Cyclists Need to Eat Differently After 40

The metabolism you feed at 50 doesn't answer the way it did at 30. The change has a name most cyclists have never heard — anabolic resistance — and it rewrites the nutrition rules after 40.

Nutrition10 min read

Fuelling Through Menopause: Why Standard Cycling Advice Fails Female Cyclists

Most sports nutrition research was done on young men, and the eat-less, ride-more advice that follows is actively damaging for women in menopause. Here is what changes metabolically, and how to fuel for it.

Perimenopause and Cycling Performance — What Changes and How to Adapt Training

Your usual training stopped working and nobody told you why. The hard part of perimenopause is not the decline — it is the erratic years before it. Here is how to adapt training through them.

Coaching6 min read

VO2max Decline After 40: How Much Is Real, and How Much You Can Get Back

The "10% per decade" figure that scares every masters cyclist is the sedentary number. Keep training the top end and the real decline is roughly half that — and some of what you've already lost is recoverable.

Coaching20 min read

Cycling Over 40: The Complete Guide

Forty is not a downhill from here. The science says the rider who trains for the body he has — not the one he had at 28 — gets faster well into his fifties. This is the complete playbook: physiology, training, fuelling, strength, recovery, injury, bike fit, and the mental game. Not done yet.

Strength & Conditioning10 min read

The Masters Cycling Training Plan for Riders Over 40

Your best days aren't behind you — they're just on a different schedule. The complete training plan for cyclists over 40: the physiology, the periodisation, the strength work, and three 12-week blocks you can start this week.

Strength for Cyclists Over 40: What Actually Works

After 40, strength training stops being optional and stops being generic. The adaptations you need are specific — fast-twitch fibres, tendon stiffness, rate of force development — and most amateur gym work targets none of them. Here is what actually moves the needle, and the patterns to use.

Managing Training Load in Your 40s and 50s

After 40, the limiter usually isn't the training — it's how much load you can absorb. Managing that load deliberately, with simple monitoring, is what separates riders who keep improving from riders who keep breaking down. Here's how to track it and act on it.

Cycling After 40: The Science of Getting Faster When Everyone Says You Should Slow Down

Sedentary people lose 10% of VO2max per decade. Masters athletes lose somewhere between 5% and 46%. The gap is training, not age — and the research on what actually works is clearer than the cycling internet pretends.

Cycling Cadence by Age: Why Masters Cyclists Should Spin Higher Than They Did at 25

Most masters cyclists pedal at the cadence they fell into years ago — 80, 82, 84 rpm. The body that worked at that cadence at 28 isn't the body riding the bike at 48. The fix is small, simple, and changes how the bike feels on every climb.

Efficiency Factor for Masters Cyclists: The Single Number That Tells You If Your Aerobic Base Is Improving

Most cyclists chase FTP. Efficiency Factor is the metric that quietly tells you whether the work you're doing is actually building anything underneath it. For masters cyclists, it's the most useful single number on the head unit.

Nutrition13 min read

Iron Deficiency in Masters Cyclists: The Silent FTP Killer Most Riders Miss

You're sleeping well, eating well, training right — and yet every climb feels like wading through wet cement. For masters cyclists, the answer is often hiding in a single line on a blood test most riders never bother to read.

Recovery11 min read

The Post-Ride Recovery Window for Cyclists Over 40: What the First Two Hours Actually Decide

The popular "30-minute anabolic window" was always overstated. The real recovery window is more like two hours, and for masters cyclists what you do inside it decides how the next ride feels — not the day after, but three days later.

Recovery11 min read

Resting Heart Rate for Masters Cyclists: What the Number Actually Tells You

Three beats up over baseline. That's all it takes for resting heart rate to be telling you something important. Learn to read it properly and you have the cheapest, most reliable readiness signal in your training week.

Strength & Conditioning12 min read

Sprint Interval Training for Masters Cyclists: 30-Second Efforts That Move FTP When Nothing Else Does

Six all-out 30-second sprints. Four minutes of recovery between them. The whole session takes 25 minutes including warm-up. For masters cyclists fighting against time and a flat FTP, SIT is the training stimulus the research community has been quietly endorsing for a decade.

Why The Snap Goes First: What Andy Galpin's Research Says About Cyclists Over 40

Most cyclists over 40 still have the engine. What they have lost is the kick. Muscle physiologist Andy Galpin explains exactly which fibres are quietly shrinking, why endurance riding does almost nothing to protect them, and the targeted work that brings the snap back.

Recovery9 min read

The Over-40 Cyclist's Recovery Audit: Seven Things to Check

After 40, recovery is the input that decides whether the training sticks or doesn't. The work hasn't changed; the recovery profile around the work has. Here's the seven-point audit we use with masters cyclists in the Not Done Yet coaching community.

Joe Friel on the Roadman Podcast: The Fast After 50 Method

Joe Friel, now in his early eighties, still rides 12 to 13 hours a week. This is the exact training method he has built over four decades of coaching masters endurance athletes — and it is not what most riders over 40 are doing.

Community10 min read

The Masters Doping Problem: What Amateur Cycling Has To Reckon With

Over 180 riders started a recent local race. Drug testers showed up at the finish. Only 52 crossed the line. The rest vanished mid-race. This is masters cycling now. The doping problem is not abstract and it is not pro-only.

Community11 min read

The Feedback Loop That Saved Him: Owen Vermeulen On Cycling As Recovery

Cat four to cat three to cat two to cat one. A perfect feedback loop for a brain that had been chasing the wrong reward signal for fifteen years. Owen Vermeulen's story is the cycling-as-redemption story, told without any of the usual lies.

Recovery3 min read

Cycling After 40 Recovery Report 2026 (Coming Q3 2026)

The companion to the Masters Cycling Training Report — a dedicated read on recovery for cyclists over 40. Sleep architecture, HRV interpretation, deload cadence, and the patterns that hold up across our coaching roster. Publishing Q3 2026. Get notified.

Best Cycling Training Plan for Masters Riders Over 40

The plan that worked at 30 stops working at 45. Here is the weekly structure serious masters riders use — built around longer recovery windows, two hard sessions, and non-negotiable strength work.

Strength & Conditioning13 min read

Menopause and Cycling Performance

The performance changes through perimenopause are real, predictable, and trainable. The advice most cyclists are getting is not. Here is what actually changes — and what to do about it.

Strength Training for Cyclists Over 50

After 50, the riders who keep getting faster are the ones doing structured, cycling-specific strength work. Not bands-only. Not circuits. Meaningful, controlled load through patterns built for cyclists. Here is the protocol that preserves power.

VO2 Max Workouts for Cyclists Over 40

VO2 max work is the highest-return training for cyclists over 40, and the most often misprescribed. Here are the three sessions that work — and the spacing that lets your body actually adapt.

Coaching7 min read

The Masters Cycling Podcast Playlist — Episodes by Topic

A topic-organised playlist for masters cyclists who'd rather pick the right episode for what they're working on than wade through the archive — training, recovery, strength, racing, and the longevity context behind it all.

Coaching6 min read

Best Roadman Episodes for Masters Cyclists

The episodes that masters cyclists keep coming back to. Faster after 40, smarter recovery, and the unfiltered version of what changes in the body — and what does not.

Community12 min read

James Golding: 5% Survival Odds, RAAM, and the Comeback Logic

James Golding was told he had a 5% chance of living through cancer. Six months in hospital, eight stone lost, a long walk back to anything resembling normal. He went on to ride across America. The way he broke the impossible into manageable pieces is the point of this piece.

Coaching53 min read

The Masters Cycling Training Report 2026

The 2026 guide to training as a masters cyclist. What changes after 40, what doesn't, the training that holds up, and a 12-week block you can run on Monday. 18 sections, 40+ citations, 5 named case studies.

What Coaches Say About Getting Faster After 40

The over-40 cycling question comes up in every coaching conversation. Here's the consensus from the experts who've studied and coached masters riders.

Best Cycling Coach for Masters Riders Over 40

After 40, the training that worked at 30 stops working. Here's what to look for in a coach who understands masters physiology — and what most coaches get wrong.

Coaching13 min read

Age-Group FTP Benchmarks 2026: What Your Watts Really Mean

You know your FTP. You know your weight. What you probably don't know is where those numbers actually place you. Here's the age-group FTP benchmarking framework for 2026 — W/kg bands, category ranges, and what realistic year-on-year progression looks like.

Coaching7 min read

Best Cycling Training Podcasts for Age-Groupers

Most cycling training podcasts are aimed at pros or total beginners. Here are the shows that actually speak to the age-grouper balancing real life with real progression.

Cycling Training Plans for the Comeback Rider

Six months off. A year off. Longer. Here's the 12-week structure that rebuilds cycling fitness from a realistic starting point — without the blown ITB and lost motivation most comeback riders hit at week four.

Masters Cycling Decision Framework: The 3 Mistakes That Stall Riders Over 40

You can still get faster after 40. The evidence is clear. But the training that worked when you were 30 will break you now — here's what changes and what to do instead.

New Study Confirms Strength Training Beats More Miles After 40

A 2025 meta-analysis just reviewed 17 studies covering 262 trained cyclists and found strength training significantly improves cycling performance with zero negative effect on VO2 max. If you're over 40 and only training on the bike, here's what you're missing — and the cycling-specific approach we recommend instead of max-effort barbell work.

Coaching7 min read

Podcasts for Cyclists Over 40: 10 Shows That Get It

Most cycling content is aimed at 25-year-old racers. Here are the ten podcasts that actually speak to the masters cyclist — longevity, recovery, and the training that still works after 40.