Introduction
Cycling is one of the most suitable sports for cyclists over 50. Low joint impact, modulable intensity, group practice: cycling accompanies enthusiasts throughout their lives. Here are tips to keep riding after 50.
Physiological changes after 50
- VO2max: decreases by about 1% per year after 30
- Muscle mass: gradually decreases (sarcopenia)
- Recovery: slower, requires more time between intense efforts
- Flexibility: reduced, requires more stretching
Adapting your training
- Reduce high-intensity volume (zone 4-5)
- Increase recovery time between intense sessions
- Maintain volume in zone 2 (base endurance)
- Incorporate strength training 2x per week
The benefits of cycling after 50
- Maintenance of leg muscle mass
- Excellent cardiovascular health
- Preserved bone density
- Strong social connection with the cycling community
- Motivating goals (masters' gran fondos)
Adapted equipment
After 50, comfort becomes more important. An endurance bike (Specialized Roubaix, Trek Domane) with a more upright position is often preferable. Electric bikes can also be an option to maintain the pleasure of riding.
Conclusion
Cycling has no age. And a beautiful bike displayed on its David & Clément stand is a daily source of motivation, at any age.