Cycling Over 40 is a Great Way to Build Endurance, Fitness, and Health

Why choose cycling?

Endurance cycling, especially for individuals over 40, is an excellent way to exercise without putting too much strain on the joints. 

There are several health benefits of cycling:

• Cycling is an effective way to improve heart health, increase stamina, and even boost mental well-being. 
• The rhythmic nature of cycling, coupled with the opportunity to explore outdoors, makes it both a physical and mental therapy.

• Cycling is a fantastic stress reliever, releasing endorphins that elevate your mood and leave you feeling calm and positive. It's also a great way to clear your head and escape the daily grind, allowing you to return home refreshed and ready to tackle anything.
• Plus you get to explore different parts of your area up close. That’s one of the reasons I love to ride: exploring whatever community I’m in.

Cycling over 40 is an effective way to improve heart health, increase stamina, and even boost mental well-being. 

Getting started: equipment and safety

Before hopping on your bike, it's important to ensure you have the right equipment. 

• A comfortable, well-fitting bike, a decent helmet, and appropriate cycling attire are non-negotiable for safety and comfort. 
• Remember, safety first: always adhere to traffic rules, be aware of your surroundings, and start with routes that are within your comfort zone.For instance, you can ride on the Hank Aaron, Oak Leaf, or New Berlin trails in the Milwaukee area. 
• Make sure your tires are in good shape and pumped up and your brakes work. If you haven’t ridden the bike lately, bring it into a local shop like Wheel and Sprocket or Eric’s to get a tune-up. 

Cycling for beginners over 40

For those new to cycling or returning after a long break, start with a basic routine. 

Begin with short, 20 to 30-minute rides at a comfortable pace, gradually increasing the duration as your endurance improves.

Focus on flat, smooth paths to begin with, and remember, consistency is key.

Getting out three to four days a week for a short ride is better than one long ride on the weekend. 

Your body starts to change when presented with consistent and repeated demands on the muscular and cardiovascular systems. 

That’s how you develop the health benefits of cycling! 

Now that you’ve started cycling over 40

Once you're comfortable with basic rides, it's time to up the ante. 

Introduce small hills and incorporate short speed intervals into your rides, along with longer rides.

For instance, after a 10-minute warm-up, alternate between 2 minutes of faster cycling and 5 minutes of relaxed pace. 

This variation not only improves endurance and stamina but also keeps the routine interesting.

Plus you can start adding in longer rides to your routine.

Push yourself with endurance cycling

For the seasoned cyclists, challenge yourself with longer, more intense sessions. 

Consider setting goals like completing a half-century (50 miles) ride.

Incorporating time trials or participating in group rides can further enhance your skills and endurance.

There are many groups that are ready to welcome new riders into the mix. 

Just be courteous and follow the lead of the group.

You might also find a cyclocross or gravel race to participate in. 

Gravel is great because you can choose the distance of the race to challenge yourself. 

Rest and recovery

No matter your level, rest and recovery are as important as the workouts themselves.

Incorporate rest days into your routine to allow your body to recover and get stronger

Gentle mobility work and yoga can also be beneficial for recovery.

Doing yoga for mobility on your non-riding days can help you get stronger and more mobile for your next ride.

Plus sleep is the best tool for recovery!

Use your new cycling habit as a way of changing your sleep patterns and get 7 to 9 hours of sleep a night. 

Better sleep can be one of the health benefits of cycling. 

Nutrition and hydration

A balanced diet is crucial for any fitness regimen, especially for cycling over 40. 

For cyclists, focus on a diet rich in carbohydrates for energy, along with proteins and healthy fats. 

Staying hydrated before, during, and after rides is equally important, especially on longer rides.

Avoid sugary snacks and drinks because these will spike your blood sugar and make you more tired later. 

Use electrolyte drinks and whole foods to keep your energy levels topped off. 

You’ll notice soon that endurance cycling will remind you which foods help your rides and which cause problems. 

Staying motivated for cyclists over 40

Setting realistic goals and tracking your progress can be incredibly motivating. 

Joining a local cycling club or finding a cycling partner can also help keep the enthusiasm alive. 

Remember, the goal is not just to stay fit, but to enjoy the journey.

Strength training is another way to keep motivated. 

By getting stronger, you’ll feel better on even the beginning rides and that will make you healthier and stronger for the long rides.

The strength training and yoga can be part of the health benefits of your new cycling routine!

Staying fit over 40

Cycling is an excellent way to maintain fitness, especially for those over 40. 

By choosing the right routine, prioritizing safety, and focusing on nutrition and recovery, you can enjoy the myriad health benefits that cycling offers. 

Embrace the journey, and you’ll find that cycling is more than just exercise; it’s a pathway to a healthier, happier life.

What are you doing to start your cycling journey? 

Share your cycling journey, tips, and experiences in the comments below.

Three things about cycling over 40

1. Make sure your equipment is in good shape and working well. 
2. Start slowly with short endurance cycling to explore your community.
3. Join a bicycle club or group to increase your motivation and fun.

Need more? 

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Paul Warloski is a:

• USA Cycling Level 2 Coach
• RRCA Running Coach
• Training Peaks Level 2 Coach
• RYT-200 Yoga Instructor
• Certified Personal Trainer