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The reason pros can train for longer at a lower effort is because they aren't trying to fit in some training around their job. Sneaking a few hours or minutes here and there to train. This book has helped me visualise a rounded training programme that I think I should be able to implement, hopefully into my impending 60s. Phil is eminently qualified to write The Midlife Cyclist. Well, he is certainly old enough.' – Fabian Cancellara, Tour de France rider and two-time Olympic champion I understand that now. I am old but I am no longer bold. But I still love the great outdoors, and cycling is an escape for me into nature and the wilderness. In a sense, cycling has become a means to an end, as well as a means within itself.
Omega-3-rich food, such as nuts, seeds and flaxseed, will help protect your heart and joints. Drinking more water will keep you hydrated as your muscle mass declines. In Chapter Two, It Is About the Bike, the author lays out a brilliant argument for how the UCI thwarted the evolution of the bicycle and credited it with its present state of suspended animation in Victorian design. The not-so-modern bicycle design, which Mr. Cavell contends, is a function of the ‘butterfly effect,’ much like the QWERTY keyboard. I find it really difficult to stay in lower heartrate zones, it just saps all the fun and purpose out of most rides and is especially difficult on the gravel bike. It's causing a bit of a dilemma because I WANT to train properly for whatever the CX season throws at us, but training effectively just seems a bit joyless, sitting spinning gently up climbs or gently trundling along gravel sections when every instinct is to get on top of a big gear and smash it, etc. etc.
Female cyclists also experience changes. “By your late 30s and early 40s, you can get symptoms of perimenopause, from a reduction of oestrogen,” says Roberts. Watch out for weight gain, too, which will make life harder for you on climbs: our fasted glucose levels rise after the age of 50. This is possibly because we are less efficient at metabolising glucose. What changes should I make?
As a parent, I look at my 11-year old daughter and encourage her to revel in her youth and energy. To run and jump and cycle with glee whenever she can.I'm new to cycling so needed some support on finding a bike that would be right for me. Julian couldn't have been kinder or more supportive, he took time to find out what I wanted from my cycling and then looked closely at my physical structure to ensure that the bike is a comfortable fit for me. It really is a 5 star service and far exceeded my expectations." RM Controversially, I’m going to suggest a few midlife amendments to current training orthodoxy. The first is that we drop all the other strata of training, other than low intensity (LIT) and high intensity (HIT) training. We'll define LIT as anything below aerobic threshold, which coach Fox recommends could be as high as 70-80 per cent of maximum heart rate, but thinks is actually better executed at around 60-70 per cent of maximum. Dr Baker agrees with this and adds the context that ‘it's almost impossible to go too low’ for LIT or oxidative training, meaning that the most important principle to observe is that you must actually be oxidative, which you won't be if you go too high. Persuasively, Cavell argues for the abolition of “medium” intensity training which is (I think) what I’ve come to know as threshold training. All you need is:
For Mr. Cavell, the balance also includes the trade-off between the brain-building stimulus of riding and racing outdoors with the neural-induced stress it creates. This is where I think virtual cycling could have a huge advantage over real-world cycling. It is massive potential. It is a virtually clean sheet. The virtual ‘bike’ only has to be a perfect exponent of physical potential.The sport of cycling at its finest: in print and online, to read, watch, listen, experience and buy. For most recreational cyclists, this is the time to enjoy rides for the sheer pleasure. But it is worth broadening your activities. Weight-lifting can also help female cyclists manage the perimenopause. “Lower oestrogen can cause insulin resistance, and weight gain,” explains Roberts. If there was one piece of advice you would give someone who wants to advance their cycling past the age of 40 or 50, what would it be? I am not sure this is different between indoor/outdoor cycling. I suspect that off-road riding is more challenging because you are moving around so much. I remember that my upper body used to be in agony after a cyclo-x race or MTB race!
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