In last week’s article I asked whether more volume is the answer to your training needs and cycling goals. The short answer was... usually not.
But "ride more" can be a hard idea to shake off. There are often a few beliefs attached, and most of us have picked up at least one of them along the way. So let's go through five of them.
Myth 1: More Is Always Better
Riding more works... up to a point. After that, each extra hour gives you less back, while the tiredness keeps building.
But the opposite isn't true either. A review following masters endurance athletes for 6 to 22 years found men who kept their training steady lost around 5 to 6.5% of their VO2max (aerobic engine) per decade. Those who cut back by more than 20% lost far more, around 15 to 46% [1].
So consistency protects your engine, not bigger and bigger weeks. Find a week you can repeat, then keep repeating it. What that week looks like depends on you, your starting point and your personal metrics.
Myth 2: Slowing Down Is Just My Age
Check out this study… Researchers tested 125 amateur cyclists aged 55 to 79 and couldn't work out anyone's age from their physiology.
How cool is that?!! Riders decades apart had similar strength, lung function and fitness [2].
That's great news! It means your training is a big lever. And more relevant than your age. So before you put it down to age, take an honest look at what's changed in your riding over the last 5 or 10 years first.
Myth 3: I Recover The Same As I Did At 30
Maybe. Maybe not. The key is this - being inactive seems to matter more than age itself [3].
How you feel 24 or 48 hours after a hard ride is super informative, and one of the true guiding metrics that you have as you get older. Is your week building you up or wearing you down? A simple daily check-in helps.
Beyond that, knowing what to look for, and what to do about it, is where it gets individual.
Myth 4: If The Pros Ride Big Hours, I Should Too
The pros ride big hours, then go home and recover. Full time.
Have a read of a pro cyclist biography or autobiography and they often mention how active they are in finding ways to NOT use their legs when they are not riding.
You, however, go to work, look after the family and fit your riding in around it.
Your injury risk is different too. More training distance can equal more injury and pain, and being over 45 does bring with it a higher injury rate [4]... so, from a physio perspective, a sudden jump in volume is one of the most common things behind a sore knee or a tight lower back.
Train for YOUR life, not a pro's. Build up gradually, around the hours and recovery you actually have.
Myth 5: I Can't Get Faster On 4 Or 5 Hours A Week
I call bull!!
Limited time isn't a ceiling. What matters is the type of training you do, as much as the amount, and getting the right mix, in the right order, FOR YOU is what makes the difference… whether thats 5 hours a week or 15.
So, Where Does That Leave You?
Five myths, but all have one common thread... better hours, not more hours.
You don't need to ride like a pro, or accept slowing down as part of getting older. You need to know what YOUR hours should be doing. Thats how you can consistently roll up a bunch ride feeling fresh, strong and ready to go whatever happens!
FAQ
Should I cut my hours?
Not necessarily. Consistency protects your fitness. It's about making the hours you have and that you ride count.
How do I know if I'm overdoing it?
Pay attention to how you feel a day or two after hard rides, your motivation, and what your body is telling you. Those are usually the first signs.
Is it too late to start training properly at 55?
Not at all! Your body responds to training AT ANY AGE. Start where you are, train and ride to your personal metrics and build sensibly.
Do I need a power meter or heart rate monitor?
They help, but they're not essential. How you feel, tracked honestly, tells you a lot.
References
1. Burtscher J, Strasser B, Burtscher M, Millet GP. The impact of training on the loss of cardiorespiratory fitness in aging masters endurance athletes. Int J Environ Res Public Health. 2022;19(17):11050. doi:10.3390/ijerph191711050
2. Pollock RD, Carter S, Velloso CP, Duggal NA, Lord JM, Lazarus NR, Harridge SDR. An investigation into the relationship between age and physiological function in highly active older adults. J Physiol. 2015;593(3):657-680. doi:10.1113/jphysiol.2014.282863
3. Borges N, Reaburn P, Driller M, Argus C. Age-related changes in performance and recovery kinetics in masters athletes: a narrative review. J Aging Phys Act. 2016;24(1):149-157. doi:10.1123/japa.2015-0021
4. Johnston R, Cahalan R, O'Keeffe M, O'Sullivan K, Comyns T. The associations between training load and baseline characteristics on musculoskeletal injury and pain in endurance sport populations: a systematic review. J Sci Med Sport. 2018;21(9):910-918. doi:10.1016/j.jsams.2018.03.001
5. Knowles AM, Herbert P, Easton C, Sculthorpe N, Grace FM. Impact of low-volume, high-intensity interval training on maximal aerobic capacity, health-related quality of life and motivation to exercise in ageing men. Age (Dordr). 2015;37(2):25. doi:10.1007/s11357-015-9763-3