The Biggest Coaching Misconception About Cyclists Over 40

The number one coaching misconception for cyclists in their 40s and older is:

You have to go easy on them…

We’ve had numerous clients come onboard who had worked with previous coaches; and when looking through their data, what became apparent was a “softly, gently” approach being implemented because of their age.

This is totally the wrong approach for age groupers!

In fact, the direct opposite is the key to maximising their physiology. This is something the best cycling coachesunderstand — training needs to be adapted, not watered down.

Here’s why:

Anabolic resistance.As we age, cellular signalling pathways (like mTOR and IGF-1) that trigger muscle growth become less sensitive, meaning older individuals require a stronger stimulus (higher training intensity) to achieve the same muscle-building response seen in younger athletes.

High-intensity training combats anabolic resistance by sharply elevating anabolic hormones (e.g., testosterone, growth hormone) and enhancing muscle protein synthesis rates, helping older athletes preserve (or even gain) muscle mass and strength.

Accelerated loss of Type II (fast-twitch) muscle fibres.Type II fibres are the ones responsible for powering those punchy, high-intensity efforts such as sprints and anaerobic all-out attacks! Studies suggest a 25–40% loss in cross-sectional area of Type II fibres by age 60, worsening to ~50% by 70 (Lexell et al., 2008).

In other words, as we age, we naturally start to lose that “snap” we once had — but there is hope!

High-intensity workouts such as sprint training (short, maximal efforts) are one of the most effective ways to combat fibre loss. These efforts force recruitment of fast-twitch motor units, stimulating muscle growth (Aagaard et al., 2010). What’s more, sprint training acutely increases testosterone, growth hormone (GH), and IGF-1 — fundamental building blocks for increasing strength, boosting recovery, and supporting bone density.

And of course, heavy strength and conditioning training in the gym also plays an essential part in fighting the impacts of an ageing physiology, we have talked about this in detail here.

Decline in VO₂max (Aerobic Capacity).VO₂max — your body's maximal capacity to consume, transport, and utilise oxygen — represents the ultimate physiological limit for cycling performance. This metric starkly separates recreational riders from elites.

Whether attacking a 5-minute climb or sustaining a 20-minute time trial effort, your VO₂max defines your absolute performance ceiling. Studies report a 10% decrease in VO₂max per decade after 30 — with the decline accelerating significantly after 50–60 years old (Fleg et al., 2005).

The good news is that high-intensity training slows this decline dramatically. With regular workouts focusing on intervals at 110–121% of FTP, studies show a 5–15% improvement in VO₂max, even in athletes over 60 years old. These gains come from improved stroke volume, greater capillary density, and an upregulation of oxidative enzymes — essentially making your oxygen transport and usage machinery more powerful.

An important caveat!

While there’s overwhelming evidence — both in the research and from our own cycling coaching experience — that older athletes should place a greater emphasis on high-intensity training than their younger counterparts, the subject of rest is absolutely crucial.

Between these hard sessions, older athletes require more rest (rest doesn’t necessarily mean complete time off the bike — it can mean easy riding — but usually it’s a combination of the two).

Recovery demands increase with age because several adaptation processes slow down: protein synthesis rates are reduced (Yarasheski et al., 2009), mitochondrial biogenesis is blunted (Distefano et al., 2017), and neuromuscular recovery from maximal efforts takes longer due to slower motor unit firing restoration (Hunter et al., 2016). Hormonal changes — such as lower testosterone, growth hormone, and IGF-1 levels — also mean repair and adaptation take longer, even if the athlete feels ready.

Importantly, this extra recovery time isn’t just about avoiding fatigue — it’s what allows the next high-intensity session to deliver its full benefit. VO₂max intervals, sprints, and other maximal efforts need to be done fresh to drive meaningful adaptation. When you start these sessions under fatigue, you produce less power, spend less time near your physiological limits, and blunt the very stimuli (high cardiac output, fast-twitch fibre recruitment, peak oxidative stress) that make them effective (Laursen & Jenkins, 2012).

To sum up:

“He/she’s old, go easy on them…” is absolute nonsense!

Go hard, but make sure you focus on recovery, understanding that this part of the process is just as important as the workout itself.

If this resonates with you and you’d like to learn more about how we help age-group athletes exceed their goals, we offer a free 20-minute performance consultation.

We’ll dig into your training, discuss your goals, and pinpoint the adjustments that will make the biggest difference to your results.

If you’re looking for guidance from an online cycling coach, or simply want to learn how the best cycling coaches approach training for athletes over 40, this is where to start.

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