In my 40s, I felt a brutal sense of physical decline, despite my lifelong passion for cycling and exercise. I knew I had to make a change. Fast-forward a couple of years, and I'm fitter, stronger, leaner, and more energetic than ever. I relish exercise, my aches are under control, and I sleep better. Friends tell me I'm looking 'trim'.
I work more effectively, plan more adventures, and feel more ambitious. On a recent trip to Catalonia, I tackled every col with confidence. This isn't about reliving a lost youth; I'm 44, not 24. I don't want to set Strava PBs or achieve 5% body fat – been there, done the 200km rides.
It's about accepting the altered needs of my body and viewing health from a new perspective. Yes, I want to ride well, but I'm more interested in my heart and lung function, bone density, hormonal health, muscle mass, nutrition, energy levels, rest, and sleep. I want to be fit for life, not just for a sportive.
Here are the lessons I learned, through trial and error, with experimentation, and expert help along the way.
Mix Up Your Cardio
As we age, our weight matters. Visceral belly fat triggers inflammation, disrupts metabolism, and spikes cholesterol. It's linked to heart disease, diabetes, cancer, high blood pressure, and musculoskeletal disorders. So, I switched to shorter, harder, more fun midweek workouts, including fat-burning intervals at different speeds, intensities, and cadences.
This intensity shift was about optimizing my heart and lung health and body composition. High-intensity training boosts oxygen uptake, lowers cardiometabolic risk factors, and reduces body fat. I noticed increased power and quicker recoveries on the bike, and my longer weekend rides became about pure pleasure.
Hit the Gym
Road cyclists often avoid the gym, but it's crucial in midlife when lean muscle mass deteriorates at a rate of 1% per year. I joined the gym and felt stronger and more resilient. A good strength training regime for aging cyclists includes squats, leg extensions, step-ups, hamstring curls, calf raises, shoulder presses, chest presses, seated rows, and lat pulldowns.
Studies confirm that strength training improves muscle mass, burns fat, boosts metabolism, enhances mobility, and reduces inflammation. It also delivers an osteogenic stimulus, improving bone density in cyclists.
Move More
Daily movement is crucial in middle age. I now go for two to three walks a day, sometimes just around the block, other times over farm tracks. Hiking is refreshing, and I discovered that three-hour hill hikes translate into on-bike stamina.
I also introduced mobility and flexibility exercises, including downward dogs, cobra poses, glute raises, and lateral twists. This has improved my agility and controlled my back pain.
Eat Smarter
Midlife nutrition can feel like a minefield. I eat a balanced Mediterranean-style diet, manipulating my carb intake around my exercise routine. I have carbs for breakfast and lunch, but carb-light meals in the evening unless I have a long ride planned.
I've broadened my protein intake to preserve muscle mass, eating more sardines, salmon, eggs, nuts, milk, chicken, cottage cheese, and peas. I focus heavily on my vitamin and nutrient intake, adding spinach, red onion, and tomatoes to my meals.
Recover Well
In middle age, I've learned to pace myself better. I safeguard my rest, sticking to a routine with no food after 7 pm, a phone screen that turns black and white at 9 pm, and bed by 10 pm. Sleep is a priority, and I'm more conscious of listening to my body.
In conclusion, my upgraded approach to middle-age health has made me feel fit, strong, durable, and energized. I may not be as fast as I was, but I feel better, and that means more to me than any Strava PB.
