How Training “Variety” Supercharges Progress for Cyclists Over 40
- will3877
- Sep 22
- 2 min read
At DUCHY Cycling Coaching, you’ll often hear us say: “nothing changes if nothing changes.”
This couldn’t be more true for masters cyclists who are chasing progress in their 40s, 50s, and beyond.
One of the biggest mistakes we see in experienced riders over ~40 is doing the same type of training for too long. The same group rides, the same intervals, the same training structure — week after week, year after year.
And then, the frustration sets in: “Why am I no longer improving?”
Let’s Set the Record Straight
We coach athletes who are still making measurable gains in their 70s (if you’re reading this, you know who you are!).
So it’s not true that progress stops with age. But it is true that the way you train after 40 needs to be more intentional, structured, and dynamic.
What worked at 25 no longer works — at least, not to the same extent — at 45.
Here’s why.
Why Progress Slows After 40
As we age, the body’s ability to respond and adapt to training stress declines. This is known as anabolic resistance:
The signalling pathways that drive muscle adaptation (like mTOR) become less sensitive
Hormones like testosterone and IGF (essential for growth and recovery) decline
Inflammation increases
Satellite cells (crucial for repair and growth) activate less efficiently
The result? You get less adaptation from the same session — and you hit plateaus faster (Koopman & van Loon, 2019).
The Solution: Training Variety
One of the most effective — yet underrated — strategies for cyclists over 40 is training variety.
By frequently changing interval structure, intensity, or even training modality, you “wake up” your system, re-sensitise the mTOR pathway, and reignite adaptation (Atherton & Smith, 2012).
Example:
Instead of riding steady threshold intervals, add frequent cadence changes or a few short bursts above target. This small adjustment delivers a powerful new stimulus.
And here’s another key point: as we age, we lose fast-twitch muscle fibres first. If your training is always long, steady endurance, you’re simply not recruiting them.
Adding short, explosive efforts — sprints, big-gear accelerations, hard starts — even during traditional “base training” phases, keeps those fibres firing (Cadore et al., 2014).
Think: “Novelty Stimulus”
Older physiologies thrive on new, unfamiliar training stress.
That means introducing challenges like:
Cross-training
Plyometrics
Fartlek-style intervals
Unusual cadence patterns
Over-unders
Alternating seated vs. standing climbing
A cheeky KOM attempt during base phase
All of these create unusual neuromuscular demand — and spark fresh adaptation.
Final Thought
For masters cyclists, consistency remains king.
But consistency doesn’t mean repetition. It means showing up week after week, but with sessions that push your physiology in new, creative ways.
If you’re over 40, working hard, and not seeing improvement, it doesn’t mean you’ve hit your ceiling.
It might just mean you need to train differently.
Ready to Exceed Your Goals?
At DUCHY, we specialise in helping cyclists over 40 unlock their next level of performance.
We offer a free 20-minute performance consultation where we’ll review your training, understand your goals, and show you the key adjustments that will make the biggest difference.
Signing out with love,Team DUCHY
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