Cycle FASTER as you get OLDER! (3 SOLUTIONS with workouts)

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#cycling #roadbike #fitness
You can use these time stamps to help you with the video content
00:00 Intro
00:55 What age do you turn into a pumpkin?
02:08 Reduction in VO2 Max
04:56 Muscle Loss
07:50 Blood Flow Restriction Training
08:22 Dealing with the longer post workout recovery period
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[@jordanpeters3746]

On my 70th birthday I cycled 200 miles ... non-stop. I found it remarkably easy to do. At 77 I cycled 120 miles across England ... then back again the next day. When I'm out cycling I cruise along waiting to pounce on an athletic young man after he passes me. I tail along behind him until we reach a hill ... then I pass him and leave him struggling. I'm now 80 ... and don't feel my age yet. My father was a top class amateur cyclist pre-war.

[@richardmcnally2056]

You rock bro!

[@johncampbell5271]

I’m 80 and I have riding and competing fifty years. I found after retiring and cutting back on long group rides and going to more intense shorter rides and weekly intervals have helped me maintain better than slugging out mega miles . My Vomax lab test at 52. Shorter and greater intensity works for me .

[@BulletproofCycling]

Thanks for sharing John - keep pushing 👍👍👍

[@crazypaulinquebec]

Incredible and inspiring! Paul (at 64...)

[@ryanmilton2643]

Great to know. I love this

[@antoniofrancisco8616]

Trying to get started again..so my question is this..I hardly drink water...I'm a sports drink... orange juice or cranberry juice person.i have recently cut out sodas..I'm 5:11. ..weigh 219...I started feeling my left hamstring pulling on my rides after just 5-6 miles...and then I cramp in my left calf....so how much water should I be drinking daily as a cyclist to keep my body hydrated...

[@ryanmilton2643]

@@antoniofrancisco8616 I use LMNT Because you need something that will provide you salt, magnesium, potassium. It does taste good though

[@keyboarddancers7751]

I'm almost 61 and have been a keen cyclist and runner since my late 20s but I became a little lazy in recent years and developed a small paunch, I recently got myself a very high quality 29" wheeled mountain bike and I tend to do two or three rides per week each of about 30-40 miles and they ALWAYS include long and/or extremely steep hills (I'm loving the bike's small gears!) because that's the geography of where I live. Plenty of opportunities for intense bursts followed by short recoveries *as suggested in this excellently informative video.* I now have a resting heart rate in the mid to high 50s and the paunch is slowly disappearing - anybody who's ever had a paunch knows how hard it is to get rid of it! I use resistance bands on a daily basis too. I'm now starting to work on as effective a diet as possible (I have to be very careful of my sugar/carb intake) and I'm sure that *Kinetic Cycle Coaching* has some good advice on that score. It is *sooooo* heartening and motivational to read the positive comments here from all the other contributors. My final point on the subject of cycling for older people: *it's much less fatiguing on the knees than running.*

[@BulletproofCycling]

Awesome 👏 thanks for sharing 👍👍👍

[@patrickhenry9499]

I am 73 and 3 yrs ago crashed and fractured my pelvis and sacrum bone. I was in pretty good shape so I healed in 5 weeks. During pt therapist told me my glutes and hips were weak. Hired a personal trainer and went from 185lbs to 167lbs and 7% body fat.I ride 180-200miles a week in 4days and spend 5-6 hrs a week in the gym 3 days a week. I eat a very healthy diet, no alcohol or red meat. I look at food as fuel, which I feel a lot of people don't look at what they are putting in their engines. I haven't hit a plateau yet,averaging 21mph. 😎🚴‍♂️

[@BulletproofCycling]

Awesome Patrick - thanks for sharing 👍

[@billmccaffrey1977]

I'm about to turn 66, was a athletic until around age 50 when injuries caught up with me then at age 60 a doctor really screwed up treating arthritis in my left ankle and I lost my lower left leg. Last October I was finally able to start riding a recumbent trike and have done about 1500 miles since. I'm finding it hard to get my power back and know that I need to change my workout plan. I want to ride across Texas (West to East), which is around 1200 - 1500 miles depending on the route. I hope to learn a lot from this KZbin channel to help with this goal.

[@BulletproofCycling]

What an incredible story - thanks for sharing. 👍👍👍👍👍

[@antoniofrancisco8616]

You go buddy...let no one stop you..keep us posted...and I hope someone can help you with conditioning

[@imp822]

Thanks Scott! I’m really interested in hearing more about the post-ride nutrition. My hubby is 73 and I’m 63. Just took up riding when we retired 3 years ago. We usually ride 3 times a week averaging about 17-20 miles up and down the hills around us. I find I need more energy so I’ve been looking more into the science behind the nutrition. So please keep it coming!

[@BulletproofCycling]

❤️👍👍👍👍

[@victorrusin7602]

I"m 76 now. I liked the instruction on VO2 max training. Thanks for that instruction in the video.

[@848fmk]

Thanks for the 3 tips. I'm 74 and 70Kg, a UK club cyclist for 60 years. I still take part in 60mile clubruns and try to average 100 miles total a week @ 15mph. Left over from my 60's and 70's cycling I still have a fixed wheel bike which I occasionally use on clubruns. This automatically injects "intervals" into the run as I attempt 8% gradients on a 70" (medium size) gear and then reach 160 rpm down the other side keeping up with geared clubmates. Curiously I am usually faster up short hills than them. I also find off road mountain bike riding beneficial as you are forced to ride up 20%+ hills with poor surfaces which require short periods of intense effort.

[@BulletproofCycling]

Thanks for sharing 👍👍

[@justinf1343]

As a 50 year old life long cyclist I’ve discovered barbell training and cannot recommend it enough. I’d go so far to say that as you age strength training is a must for everyone!

[@BulletproofCycling]

Excellent 👌

[@davidhenry5925]

Scott, I'm a 68 year old cyclist. I ride with cycling club and we do fairly long and intense rides. You addressed so many great points, I really have to thank you. I wear a heart monitor when I ride, so my Garmin calculates recovery time after rides. I have found that when I push my heart rate into the RED zone on hills and sprints my recovery time increases dramatically. I have recently started trying what you recommended, shorter VO2Max efforts on my indoor trainer and it does appear to be working. My performance is better and my recovery time is dropping. My diet is very healthy, but I tend to stay away from carbs. I'm going to try the carb replacement that you described in this video and see how it affects my recovery. Thanks again for a very informative video!

[@BulletproofCycling]

❤️❤️🙏👍👍👍👍

[@carlosdeno]

I’m 58 now. I used to ride high intensity 4 times a week, 13 miles. Then two higher mileage rides at the weekend 40-50 miles. This was when training for endurance rides e.g Manchester to London in under 24 hours, 250 miles. I now ride 20-25 a day, high intensity. My form, speed and strength are better than they have ever been and I’m heavier too. Used to be 73kg now 80kg because I enjoy my food, an occasional craft beer and life. I have to admit it feels strange sometimes when you improve on times that you did ten years ago. My resting heart rate is 42, on rides I’ve hit 180. I’ve never measured my V02. Great video and subscribed 👍🏼

[@BulletproofCycling]

Awesome 👏 thanks

[@chrism5433]

mmm craft beer . i love it after a great ride .cheers from canada

[@ryanmilton2643]

I’m 47. I’ve done a number of half and one full unofficial Iron Man, & my first official Olympic triathlon . And I’ve noticed that some of my best training was one hour high intensity workouts. I never thought I could run a 23 minute 5K, or a 46 minute 10k, let alone average 9 1/2 miles an hour on a hilly, and windy course. Even my weightlifting, which slowed down during triathlon training, has dropped to one hour and I’ve drops of weight but maintained intensity. But the idea of being able to maintain muscle, power, speed, for the next 30 years with this methodology, it’s sort of where I was going without even having it quantified for me like in this video. I’ve recommended this video already to quite a few athletes that I know who are in my age group.

[@BulletproofCycling]

Thank you very much Ryan 👍👍👍

[@markbentley4343]

Best way for me has been training at the correct intensity. Lactate testing has shown that the zones set according to my FTP were too intense. So I now train at the equivalent of 65-70% of max HR for endurance rides, and do 2 threshold sessions a week, at the most. Threshold sessions are focused on repeatability and fatigue resistance rather than raising FTP. In 3 months, my power at 2mmol/l of lactate has risen by 49W to 242W. My LT2 is up by 20W. My LT1 rose by 10W but is now at a much lower HR. The whole lactate curve has flattened meaning I can go harder for longer with less fatigue and at a lower HR. As a 54-year-old, I believe science gives the best chance of improving, and it’s working.

[@BulletproofCycling]

Awesome Mark - love it 👍

[@fratoz8844]

Congratulations Mark :))

[@grecopena]

Great coaching Scott. This is so helpful especially since I’ve turned 70. My core and pasture sucks, but I’ll work on it more. Thank you!👊🏼

[@BulletproofCycling]

Glad it helps Gregory - keep pushing it and thanks for engaging in the channel

[@williamtt3610]

I just turned 50 this year. I’m getting back on the bike more seriously than I have over last few years with having family duties. I was once a competitive Cat 3 and I’m finding it hard to bounce back like I used to, hence me searching for this video. You’ve earned a new subscriber and I’m looking forward for more tips.

[@gerrykelly979]

Hi, I'm 64 and have just finished the Vatternrundan (315km endurance ride, Motala, Sweden). I had trained a lot for it and averaged 27.1 km/h but had expected to do better (crazy i know). In fact I had been thinking that I need to be more efficient in my time on the bike (although I retired 2 years ago there are other fun activities such as family, grandkids, travel etc). I have watched many videos on cycling over the years but your one is inspirational and makes so much sense. Especially about the high intensity (very effective and a great time saver) improving general muscle tone, and carb loading after a hard workout. Thank you!

[@BulletproofCycling]

Awesome - well done 👍 thank you for sharing ❤️👍👍👍

[@jonathanfry2949]

Thanks. I am an experienced cyclist but have been off the bike for about 6 months. Your logical and clear explanations are what I need to get back to where I left off. Great videos.

[@BulletproofCycling]

Thanks for sharing Jonathan- would love to hear how your journey back goes 👍

[@andrewkirk9245]

I like what you have to say about older athletes needing to push and maintain muscle mass. I'm 62 and have been doing weekly resistance training consistently for the last three years. My knees feel better and I dare say I feel as if I'm staving off declining performance. Thanks for your channel!

[@BulletproofCycling]

Thank you

[@ricf9592]

At age 61 my VO2 Max on the Garmin (Power meter + HR Monitor) has increased from 59.0 to 72.0. I can sit on 200 Watts for a couple of hours with a average HR of @ 120 bpm. Key is a slow cadence with a good resistance. I now ride on the big gear. Sessions include powering up for 30 seconds then easing off, for one hour. Hit 400 Watts for the intense parts. I recover really fast. Blood test revealed a really low Iron level. I suspect that the treatment has led to the results. Not least being able to average 2.5 hours per day. I do this because my natural inclination is to eat and drink a lot and sit on a sofa all day. I must resist this slobbery. Just had major surgery (planned). VO2 Max 77.0 beforehand. This was I guess the reason for the training. Recovery optimised.

[@BulletproofCycling]

Awesome comment - glad you got iron issue sorted - warrior spirit for sure 👍

[@ricf9592]

@@BulletproofCycling Thanks for that. I do wonder sometimes if I spend too much time thinking about the process. An experiment of one.

[@GroovyDean]

Hi, a 50yo cycling newbie here. Thank you for this content. As I was coming home from work today, I was thinking about how can I go faster on the bike, when I happened to see this vid. Much appreciated.

[@BulletproofCycling]

👍👍👍👍👍

[@andysmith8877]

Hi Scott.. 61 this year and still flying along.. I finished 13th in the British HBS Cyclocross finals @ Newcastle a coupe of years ago... Your advice is superb in everyway and thank you... Andy.

[@BulletproofCycling]

Bloody awesome Andy, well done. A proper warrior buddy.

[@ChrisGamble]

I started cycling at 57 & became quite fit, lost 3 stone, climbed every ride averaging 40 - 50km then Covid lock down. After this l haven't been able to get back into it. Got another road bike & rebuilt my off road bike to no avail. I don't have an indoor trainer as, living in Andalusia, l feel this is sacrilegious. I feel it's mind related more than anything. The challenge to get weight off & improve fitness was tough in my 50' but now in my 60's is daunting me. I am too slow to join a club & am a Billy no mates....besides mosts blokes around here want to get wasted & drink rather than go on adventures. Gets boring on my own. Any motivational advice. I think good bike set-up does kill off a lot of physical barriers. Thanks for brilliant videos

[@danielthacker1622]

Just discovered this channel. Absolutely hands down the best channel for cycling I’ve come across. Every subject you tackle is so well explained.

[@haksaw123]

Hi Scott, great advice and most welcomed. 66 and still improving thanks too you. My advice to aging is 1. Work on your mind set. 2. Understanding nutritional needs. 3. Train smart. Basically everything you advocate. Keep it up 💪👍🚴‍♂️🏁

[@BulletproofCycling]

Thank you 🙏 keep it going

[@MikeAG333]

I'm a retired professional sportsman, and continued to play other sports after I retired in my mid thirties. I'm also a lifelong cyclist. My experience is that at the end of my career I was stronger and had more endurance than I had when I was in my 20s.........but recovery took longer. The fitness levels were pretty easily maintained through my 40s and 50s, but recovery took longer and longer. The thing you haven't mentioned, though, is that a lifetime of sport leaves a legacy of minor injuries which tend to lead ultimately to arthritis and aches and pains. The biggest thing you've got to deal with in your 60s are a stiff neck, sore back, knackered hips, dodgy knees, and so on. Never mind VO2 max and so on......controlling aches and pains is the biggest hurdle most 60+ year olds have to maintaining fitness.

[@BulletproofCycling]

Yep, sadly the aches and pains are there for sure. Thanks for sharing. I have a plate in my neck and a whole load of broken bone injuries but we are all warriors and keep going - slower for sure but still spinning and smiling 👍 stay safe 👍

[@crazypaulinquebec]

Yes Mike, you are right....for you. But each of us are our own petri dish. Some people are amazingling supple even at 60+. Others, like me, not so;-) But you have certainly hit the nail on the head ... most people are trying to control their aches and pains in the 60+ category over increasing or maintaining their VO2max;-)

[@MikeAG333]

@@crazypaulinquebec I am amazingly supple. I can put my hands flat on the floor with my knees straight, for instance. That doesn't say anything about joint pain.

[@MikeAG333]

@@nihonbunka Interesting, though completely inapplicable in my case. I have bone rubbing on bone in my hip. You can rotate that as much as you like and all it will do is cause pain.

[@AG-io5wr]

Thanks for the info. I hit 50 this year and have upgraded to a more relaxed geometry frame to help with my lumbar issues. Looking forward to my autumn rides here in Maine.

[@BulletproofCycling]

👍👍👍

[@robhamp9408]

Nice informative video. Thanks. Mid fifties and cycled since a schoolboy. I eat reasonably and have half a bottle of wine a night. Can still make a point when needed on the club bash. My advice is mental stresses determines the physical deterioration more than anything else plus also worrying too much about what you're riding, wearing etc.

[@BulletproofCycling]

Perfect 👍

[@mcskr1]

Appreciated your sound advise as a 73 YO who rides once a week amidst the class of a group ride. Now committed to that habit as a result of hearing what you espouse. Now Gonna add 2x week shorter rides with bursts as described. Want to repeat KOM Mt Washington in August.

[@BulletproofCycling]

Awesome Michael 👍

[@TheNovaNorm]

I'm a 55 year old cyclist and have always trained but, I just learned, not smart. Thanks for the tips! Subscribed!

[@BulletproofCycling]

Thanks Norm, welcome aboard 👍

[@linesided]

I agree with your high intensity comments - the fastest guys in my age group are all doing intervals. I joined them, and can almost keep up.

[@BulletproofCycling]

Keep pushing - well done

[@pacfan1165]

I went from running to cycling at age 59, just getting ready to turn 65 and have seen a very noticeable drop off at age 64. I’m really trying not to turn into the pumpkin! Really enjoy your channel, keep up the good work!

[@BulletproofCycling]

Love it 👍 thanks for sharing 👍

[@Terrathrax]

Folks like yourself give me confidence as I approach 60. Stay strong !

[@pacfan1165]

@@Terrathrax thx, I just purchased a 2022 Cervelo Caledonia 5, need all the marginal gains to keep up with the younger guys in our group rides, stay strong and stay at it!!👍😎

[@chesterules]

@John Tonks My brother who is only 46 recently switched to the Keto diet because he said he was feeling older than he ought to and was having joint pain. The change for him was night and day in a short amount of time. He went from 165 pounds to 150 pounds in a few months, his joint pain went away and he got faster on the bike despite riding less. It has been really impressive to see his transformation. (His wife complains that he lost his butt, though =D')

[@Mrmarginofsafety]

Setting a cycling goal motivates fitness, for me it is cyclocross in the fall, Gravel Spring and Summer. Been using Chris Carmichael "time crunched cyclist" to good effect.

[@WyeExplorer]

3 awesome points brother. I'm 54 and a swimmer - was a competitive swimmer once now a lot slower but I tell you what have I ever been battered by some of the sessions the next day. I'm going to heed the word here. It's like catch the word or continue to slug through it all. Thanks dude. Appreciated. Mark

[@BulletproofCycling]

❤️👍 thanks

[@richardharris8538]

Hi Scott, I'm in my late 70s, but I'm trying to get as fast as I was at 20. I refuse to believe it's impossible. I'm also in my fourth comeback. :-))) A few day ago I did some high intensity work on the indoor bike. I always split my indoor workouts into three minute segments, each comprising resistance exercises of 15 to 25 repeats - push ups, weights, balance ball, etc., and the rest of the segment riding on the indoor bike. A few days ago I did about 10 flat out sessions of just a few seconds, with the bike set to high resistance, until my legs were hurting. Yesterday, I did a 22 km ride flat out, close to my fastest. Today, my thigh muscles are really sore. I'm hoping that with practice, I get better at tolerating the high intensity sessions, and maybe even start to get some serious leg muscles. Am I crazy?

[@BulletproofCycling]

Thanks for the great message. Firstly I would ask you what are my main goals that you want to achieve with these types of workouts? Is it muscle growth, increased speed, increased lactic tolerance etc etc.

[@richardharris8538]

@@BulletproofCycling Thanks, Scott. As I see it, I have two problems. Not enough power, and sore muscles from overdoing it, when "it" isn't much. (I'm one of those people who only knows one way of riding a bike, i.e. flat out.) I think I need bigger muscles, ideally similar to what I had when I was twenty. That'd give me more power, and maybe not stress the muscles as much because my cardio-pulmonary system would become the limiting factor. I guess I should do squats, but I've been reluctant because of knee pain (from running). I did try adding short duration sprints to my rides, about 12 years ago, but that didn't seem to produce any improvements.

[@richardmorrin3482]

Crazy? Yes, but is probably what makes you a great person. 👍

[@gregripp]

Do squats/leg presses and dead lifts. You might find some answers in: Body by Science, Dr. Doug McGuff and John Little. Older people have the most to gain by resistance training. Better to be 10% undertrained than 1% overtrained and injured too! Diet is 4X more important than exercise for good health. You can't train yourself out off a bad diet.

[@richardharris8538]

@@gregripp Thanks. I injured my back doing dead lifts, back in January, but I'm managing to do squats with light weights. My diet is pretty good - very little highly processed food, and mostly vegetables, fruit, nuts and seeds, with some fish and occasional chicken.

[@suejannati9206]

Thanks so much for that advise for an Older Cyclist , after back injury and not able to run anymore I've found cycling and really enjoying it but would like to get better . I'm interested in time on bike for endurance v Speed with out injury myself and found your advice very interesting, so thankyou .

[@BulletproofCycling]

My pleasure

[@carolciliberti-noaafederal1780]

Great post and quite applicable to me as I am almost 59, but I have no intention of turning into a pumpkin any time soon. I have been a runner/mountain biker for years and recently started road biking as well. I'll be listening to this again (it's all similar to what my running coach says!). I like to alternate biking and running workouts, my biggest problem is not overdoing it but my coach keeps me in line (mostly, lol).

[@BulletproofCycling]

Excellent Carol 👍👍👍👍

[@colin7898]

55 and just felt in the last couple of years like I’ve dropped off a cliff. Recovery slower and yes I still want to go as hard as I did 5 years ago. TT enthusiasm has gone but wanted some thing to get me back on it. Thanks for the videos. Very helpful for the “older” rider.

[@BulletproofCycling]

Hey Colin - happy to help. Drop me an email if you ever want to chat more about your training 👍👍

[@user-dx4vm7wn5n]

كك٠جخجججح

[@brianmatthews1988]

Gidday Scott. I'm 68 in a few months and have been riding with guys in their 40's for 18 months now. I can keep up with them most of the time but when they let loose I'm gone. My plan is to train over winter here and thrash them in the summer hopefully. Squats and other exercises from here should have me out front again. Recovery isn't too bad at all so far really, but hills are still the problem and always have been tho. Enjoyed your videos and will come back for sure.

[@BulletproofCycling]

Awesome Brian, welcome to the group 👍👍👍👍

[@crazypaulinquebec]

Merci Scott. Your coaching tips are a balm on my aging muscles that want to cramp but I insist they keep working!

[@BulletproofCycling]

😂👍👍👍 love it - thank you

[@percyfaith11]

That's funny. The frames on the wall changed between segment 1 and 2. Great job by the way. Definitely looking forward to more details.

[@rogermoll9249]

Great advice. I have a coach, but really don’t see him making age related adjustments to my programs. I’m 67 and really liked what you had to say! Cheers

[@user-dy6kk1wy8w]

Thanks coach, I’m nearly 64 and I found this inspiring and also helpful practical advice, thanks

[@MaxForrester]

Not been on a bike (in anger) for 40 years. Over 60 now, lost quite a bit of fat. The carb and protein thing I am sure is good advice. I need to be better organised. Can not do indoor stuff, so out all year (from last Winter anyway). Boosting anti-inflammatory effects with diet, CBD+ and algal Omega 3. Will be watching more of your great vids when I can. Thanks.

[@BulletproofCycling]

Thank you Max 👍👍👍

[@11356p]

Scott, I cannot thank you enough for these videos!

[@BulletproofCycling]

Thank you 🙏

[@BulletproofCycling]

Thank you 🙏

[@chrisperceval193]

My cycling consists of commuting 22km morning and evening 5 or 6 days a week. Takes around 40 mins give or take with about 200m of elevation. I and 54 and don't compete but would like to be better over big distances. As regards speed, I recently got 20% faster by getting very much more aero - how? Buying a DF velomobile! Nice and cosy in winter with the roof on. Getting soaked and frozen day after day in the winter wears kind of thing after a while... In my limited commute time, I do sometimes do sprints on gradients. Never sure how much time to allow in between or how often to do them in the week. Enjoying the channel. Thanks.

[@BulletproofCycling]

Thanks for sharing Chris. You have a great thing going. Without knowing your history I would suggest a couple of times a week is enough for the sprints. Take as long as you need in between - you’ll be building up tolerance so don’t worry as you need around 10 mins to fully recover and I am sure you are doing the repeats in less time that that 👍

[@johntetlow156]

👍Hi Scott, Thank you for replay, I did not expect that and thank you for advise! I have watched a few more of your videos and now understand what you are saying, do not get into a grove with rides and pulse my efforts, "Make it Happen" My aim is to get to 20mph for my 17.5mile loop by end of July, I know that is not a big ask for most guys, but it is a starting point for me! Will keep watching and learning from your videos 👍👍👍 Cheers John

[@BulletproofCycling]

Thank you John 👍

[@anthonybutt2453]

Hi Scott - thankyou for covering this. Just a few personal observations & tips I've picked up myself over the years: 1. Glycogen is only a short term fuel. If one can get 'fat adapted', i.e. get the body used to burning fat & using ketones as fuel, you won't end up 'bonking' during your ride. 2. A good pinch of baking soda in your pre & post cycle drink helps prevent lactic acid build up & speeds recovery. 3. When weight training, do 3 to 4 sets of one leg exercise before each session, i.e. one day do squats, the next session do hamstrings & the next session do quads.. Why? Because your legs & glutes are the bigggest muscles in the body, & just 3-4 sets will stimulate the endogenous prosuction of testosterone & HGH. Then as you train your smaller muscles, they will get the benefit of these increased hormones to enable them to grow. 4. Here's something to twist your noodle! To not just slow, but to actually reverse the 'aging' process, practise Intermittent Fasting as it induces: A. Autophagy - the catobolising of old & scar tissue, yeasts, moulds, parasites & even cancer cells! B. Autolysis - the repair & healing of cells *at the cellular level*. C. Reduced glycation - this is where sugars attach themselves to proteins making them unable to be used by the body. D. Reduction of insulin spiking, which amongst other things, can reverse diabetes. The best high level, in-depth explanation of this combination of positive synergistic processes is in the following video 'Vegan Strongman Eats One Meal A Day'.. kzbin.info/www/bejne/moOUd3aAiJ13pa8 Whilst I'm not a vegan & I now prefer a couple of small, high fat, high salt meals a day, the health & de-aging principles in this video are an invaluable resource for anyone interested in optimum health *AND* longevity. Keep up the good work - I enjoy listening to your ideas & trying them out for myself. 👍👍

[@BulletproofCycling]

I will be sharing sub threshold workouts with low glycogen loading and showing how they can increase fat utilisation. I have almost intermediately fasted my whole adult life due to my ulcerative colitis. It had helped me maintain good health balance but I don’t link it to my athletic success. However, it does help with many factors. 👍👍👍👍

[@profesprose]

Great video coach. This is one of the first ones I watched. I’ve found that two interval workouts a week has made my zone 2 work much better. My resting heart rate has lowered as well. I’m back in the gym twice a week which is helping this mid 60 year old combat muscle loss. This was never a problem in my 40s and 50s. Thanks for helping us train smarter coach!

[@BulletproofCycling]

❤️👍👍👍👍

[@arnebernert5191]

Thank you so much! Gentle, profund words which adjusted me, correctly classified me and it shows me “sky is the limit“ but without quivering. And thanks for the explanation doing a smart workout to have the maximum of healthy output. Next month I’ll reach the threshold of 64. Do you remember The Beatles? Sure. But I need no three bottles of wine.

[@BulletproofCycling]

Thank you

[@CyclingOffToSomewhereIDK]

Turning 55 shortly, this was a timely find. Thanks for the information. I will watch this a couple times more to retain more of the information. I was just wondering (and have been for some time) if i should give up on ever thinking I could average 15mph. It's been slow going since I started cycling again a couple years ago.

[@BulletproofCycling]

Never give up! 👍👍👍

[@DavidSmith-gj2dm]

Hi well hope springs eternal! Keep at it ! I recently returned to time trialing after a 30 year lay off & I mean not actually sitting on a bike ! I did train HIT with weights , thats what helped having a head start being metabolically fit , I was 60 when I restarted , within 3 months I could average 19 mph over 18 miles on a rolling course . I consider myself less than average , so don’t underestimate what you can do , I’ve found intervals (3min )more beneficial that loads of miles . Hope that encourages.Dave

[@secretagent86]

hi my name is Peter age 65. started riding again 3 years ago. I am heavy currently 220 (down from 240). Last year i got up to 100 km rides at 26 km/hour (twice). i weighed between 212-215 (5 ft 10.5 or 178 cm). so very overweight. for the first dozen or so rides each season i go really easy just to find my legs. 20 km/hr is fine by me (yes on carbon road bike). in 2022 i have had 25 rides totalling 875 km (way less than last year)... yesterday a "hardish" 40 km hit 22.9 km/hour. as weight goes down, speed goes up (especially on hills... which i do have where i live). the number one thing is to enjoy riding... then you do it more often. weight goal is 180, and i plan on getting there by year end. as far as riding FOR ME i like "time in the saddle" ... short ride one hour, medium ride 1.5 hours, longish ride 2 hours plus. (been dealing with strained neck, but will go longer as it gets better). the best advice i saw on fitness/weight was on a youtube video by a fitness heavy weight kinda guru. He summed it up in one word ... DECIDE. that helped motivate me to decide to become "normal weight" again and get rid of the fatigue and shitty feelings around excess baggage. whatever your goal is, write it down, COMMIT to it, record your progress. You do not need to be like you are a teenager... just remember if you do fail, it is ok. as long as you start again and keep trying.. just MY OPINION. best wishes, hope this novel helps!

[@globaljobber]

I'm 58 and can do over 30km/hr (19miles/hr) for an hour at a push or training hard. My average for 100km ride is between 22 - 28 km/hr depending on hills. So yes, you can do it. It's all in the mind. Good luck!

[@terencegreene4278]

I enjoyed this talk and understood it , among other things I need to recover a lot better I’m in permanent beat up mode .

[@BulletproofCycling]

Thank you Terence

[@szbert]

Excellent video. I'm well over 60 and this is helpful.

[@BulletproofCycling]

Glad it was helpful!

[@deltafour1212]

58 old hobbyist cyclist here. I found that short balls to the wall fast pace for 3 to 5 miles is way better and way more fun than those long mind numbing boring long ass miles any day. Those long miles make it more like work than fun, making you quit. (At least for me) Short miles you get speed and its over before you get bored and it doesn't feel like a chore, so you look forward to doing it again the next day. You have that "high" that last till the next day and your leg muscles having that great pumped up feeling. I'm lean like and feel like an 18 year old.

[@BulletproofCycling]

Awesome 👏

[@PInk77W1]

I’m 61. March 2022 I rode 1700mi from Tx to Key West Fl Hope to do it again next March 1

[@BulletproofCycling]

Awesome 👏

[@iantillett7402]

I'm 58 and my Garmin says my fitness age is 56 and my vo2 max is poor. Your video has given me the inspiration to do something about it. Thank you! Lets go...

[@BulletproofCycling]

Love it Ian 👍👍👍👍👍

[@claudiakruse9413]

I’m in my 80’s, thanks for the help, love riding (road bike)

[@BulletproofCycling]

❤️👍

[@dolittle6781]

Love this video and the encouragement it gives folks who are in their "Golden Years." Still don't get why cyclists want to go so fast. What are they trying to prove? I can see speed being important if you are competing with other riders to win a trophy. But going for a morning ride is plenty of fun and very exciting at 12-to-15 mph, and even stopping to enjoy the rushing water flowing over a waterfall in town after a rain storm. Still, the content given in this upload is great since it gives bicyclists options to do more than they might have thought possible.

[@guspecunia5887]

I can’t believe I just found you coach Scott! I’m all in now!

[@BulletproofCycling]

Welcome Gus 👍👍👍

[@marklohnes6313]

Thank you…Best coaching advice I have found yet on aging issues with avid riders!! Excellent content!

[@BulletproofCycling]

Thank you Mark 🙏

[@marklohnes6313]

@@BulletproofCycling No, thank you! You earned yourself another subscriber! As a former road racer who is struggling with the big 50, I am eager for new ways of training to stay fast, fit and healthy. Covid has smacked me around too, so this summer is about getting me legs back!

[@BulletproofCycling]

@@marklohnes6313 great to hear Mark. I am here to help if you need it. I am chatting about blood flow restriction training on Monday 👍👍 I also plan to get the hang of KZbin better and share more training and performance clips that are shorter and easy to digest. You’ll have great experience in those legs, let’s just get the mindset pumping again 👍👍👍

[@greggstrauss3939]

Great video. I'm 61 now. Been riding and training since I was 21. Been really struggling with my training for the last couple of years. I now see where I can make improvements and look forward to seeing how using surges helps with my fitness. Thank you.

[@BulletproofCycling]

Hey Gregg, thanks for the message. It’s in your DNA buddy! Keep doing it and keep pushing it and keep LOVING it 👍

[@Terrathrax]

Think about Zwift and direct-drive trainers in the off-season. It's a bit addictive. Especially the group workouts, which can incorporate interval training.

[@PG-xr4uh]

I love your videos! I've learned a lot (I am 59 and just started cycling again after decades). I find it extremely hard going up any hills but am getting a little better with the smaller inclines. I'm not exactly a skinny Minnie either, lol. Thanks again, and as a Canadian, I enjoy listening to your Scottish accent while you're explaining things. 😁

[@BulletproofCycling]

Thanks 🙏 lots more to share

[@timmclaughlin1787]

Thanks for the Video Scott. I am a 67 year old Triathelete. The cycling is my long term move because sooner or later the running will have to end. I thnk the swimming will remain in place with some yoga. Just got a stages sb20 smart bike to take me inot the next phase. I appreciate your advice.

[@Servicevelo]

Very good. I’m 54 and use your model. Really works.

[@BulletproofCycling]

👍👍👍

[@CAIrondad]

Absolutely love this!!!!! Cheers from Colorado Springs. I’m in my 60s, and this is incredible advice! 😎

[@BulletproofCycling]

👍👍👍👍

[@landmannmike]

Not sure how the training advice differs from any other, 80:20 zone 2 vs high intensity, recover well, eat well and do some resistance work. Still, found the video sensible and encouraging.

[@BulletproofCycling]

👍👍

[@stevek8829]

Good topic that is little discussed. Not only does that segment of bicyclists want to improve, they need to train somewhat differently.

[@BulletproofCycling]

Being now 51 myself I will be sharing a lot more training tips for older riders 👍👍👍

[@pauljump7666]

Hi Scott, just came across your site, it captured me in the first minute and really enjoyed it, let's see where this journey takes me. I work nights and struggle to get the correct amount of sleep, young family always active, club rider since I was 14 I'm now 60, because of time the turbo is my best friend, looking forward to see if I can get my TT's down at a older age.

[@BulletproofCycling]

Thanks Paul 👍👍👍👍👍👍👍

[@ranjitrakhra8427]

This is so very interesting... Need to look at figuring out a good way to perform a VO2 test...

[@BulletproofCycling]

👍👍👍

[@kevinswindle516]

Looking forward to Training Smarter taking my age and body condition and type into consideration.

[@BulletproofCycling]

👍👍👍

[@joerenner8334]

Another great video. Your advice has been helping me to hold back and recover better. (I'm old). I was all about mileage and going hard. Never progressed. So far in only 2 months I have seen improvement. Partly from using Xert, and a lot from your advice and videos!

[@BulletproofCycling]

Excellent Joe. I like Xert and it likes my workouts - well done 👍

[@davidchadwick3615]

Is that "High Adventure" in the background? The best WW1 book ever? My 57 year old eyes are straining to see....

[@BulletproofCycling]

Camera blurs out background so you did well to see anything. It’s High Adventure - I have read everything about Sir Edmund Hilary 👍👍👍

[@andrewwhite1065]

Ever since i fell backwards down a set of internal stairs smashing both walls with my elbows to i assume, unconsciously slow the rate of decent. I then hit and slid on a tiled ceramic floor with both shoulders & lower back and ended up putting put my head through a gyprock panel near the kitchen, some 7 years ago. I lay still for about 5 minutes and then managed to stand rather shakily on both feet. Odd that that nothing was broken or bruised as a result. Scince that incident though, my fast twitch muscle fibres (not just legs) and their associated brain and nervous system connectivity & reactivity have improved beyond belief. Was never a sprint specialist whilst competing (racing A-grade on road) in my 20's and 30's, more of an endurance type. Now in my sixties i don't do the 800-1000 kms a week and probably only average 40 km a day, just commuting to work, but can easily maintain a 40km per hour average depending on traffic and the weather. My 100 or so mostly younger work colleagues think I'm a freak, because i can comfortably outpace any of them in what is a highly demanding physical and mentally challenging job. * current BP is 107/62 Resting heart rate around 49. BMI - 18.5 VO2 max... no idea and have never really considered it but i appreciate its relevance. Power output - not measured either, but am considering buying a set of pedals, mostly for interest sake. Appolgies for this rather long winded comment, but impossible to condense it.

[@BulletproofCycling]

Love it - tough journey but you sound inspirational 👍

[@pierrerivard4884]

Very good and interesting video 😮

[@macizzle1956]

Thanks man!! Awesome learning here. Im 64. I ride 100 miles a week. Ive lost 15 lbs but cant seem to get faster. I feel more fit, but not faster. I like endurance events, 50-200 miles of gravel racing. Would love advice.

[@BulletproofCycling]

Fast is fit so you need to add some work that will let you resist fatigue more when using more oxygen. I would suggest looking at your VO2 efforts and trying to add some short surge efforts to your steady aerobic work. Try to avoid falling into trap of just adding more miles and time. Ride fast to get fast!!!!

[@paolocastellano343]

Mike, do you have a local group ride that has a challenging level? Sometimes something like that is helpful to ride because the accelerations they do as a group where you can draft will allow you to train making bigger power (that is hard for you to make by yourself) for those bursts like coach Scott it talking about because you can use all your power to go fast and not waste overcoming air resistance.. Coach Scott, do you agree with this idea? I always noticed that when I would so the fast group ride that is beyond what I can do that I would see higher than average heart rate for measurably longer time than I could sustain by myself. I never made this connection until I saw the Olympic sprinter Lamont Marcel Jacobs training the 100 meters running in a box being pulled behind a car that is essentially a vacuum. They said he does this because he can train the upper limit of his power output longer without having to overcome the air resistance...

[@cubinn149]

Thankyou for the good advice im a man in my 40s

[@markmccann-wood2225]

What a refreshing change to hear good solid advice being given! - Including talking about our nervous system, nutrition & HIT vs junk miles/hours (when referring to making gains). Good video 👍

[@BulletproofCycling]

Thank you 🙏

[@macsdiving]

Clear, concise, great advice - I absolutely love the style of this video - thank you.

[@BulletproofCycling]

Thank you 🙏

[@philswift1180]

Cheers Scott for keeping us old one's competitive great to hear someone not writing us old people off Phil 51🤣

[@rogerhartley4456]

Enjoying your channel. Thanks very much. Did I miss the link to the core workouts you said you drop for us? Would love to see those.

[@BulletproofCycling]

I am actually filming new exercises this week 👍👍👍👍

[@markusaleman5477]

Men this video's are so great, the best I have found and heard about sport and cycling ever, pure science and knowledge, great job men, great explanations, great attitude and of course great accent 👏🏾💪🏾

[@BulletproofCycling]

Thank you very much 👍

[@thepedlingprophet]

Top video and a real encouragement. Just getting back into cycling after a few years just social riding. Many thanks for the practical and thought through approach

[@BulletproofCycling]

Thanks 🙏

[@waynesmith4589]

Great video Scott , good luck with your channel.

[@BulletproofCycling]

Thank you 🙏

[@slayer6936]

I started riding in my 20s and am 62 and still riding and just bought a new TREK EMONDA! I ride at 4500 feet I ride everyday I hike 5 to 6 miles everyday and work out everyday!! I have had 6 shoulder surgery's a new hip 2 knee surgery's!! And still look like I am in my 40s I still wear size 32 pants!!

[@michaelstoecker4178]

Excellent message/recommendations!

[@BulletproofCycling]

👍👍👍

[@lynmilton3827]

so good to finally find some training performanace improvement information for the older athelete - thankyou. My husband is 75 and I am 69 yrs - we have been cycling for 10 yrs - between 150 to 350 klms a week , a mixture of indoor and outdoor riding - As Michael is fitter, stronger on the hills and faster than me I may not show him your video: ) so My main question is - is the same information true for the older female athelete? The talk about increasing testerone level has me a little concerned ! :)

[@BulletproofCycling]

😂😂👍 love it Lyn. Why not drop me an email and I’ll send a reply via video that can help you as I am pretty restricted in comment section here 👍👍

[@BulletproofCycling]

Email is [e-mail]

[@fastfreddy9341]

I started riding again in the first part of July, as I stopped riding last September. I am seeing some results (although I wish I had never stopped), and am wondering if I should start riding every day. I am 74. Thank you.

[@BulletproofCycling]

Ride as often as you can but you must recovery 👍👍👍 workouts are the stimulus only 👍👍

[@williamwightman8409]

I am 63 I know one (two) thing and that is 1 - do not train too often, 2 - Get a good long night sleep every night. I just got my butt kicked yesterday because I rode 3 out of 4 days somewhat hard and then only got 4 hours of sleep the night before. Rest management is very important.

[@BulletproofCycling]

Great comment William 👍👍👍

[@julesselmes]

Love the mountain of fantastic advice and information. I know how time consuming all the behind the scenes work is that is needed for such a slick channel. Chapeau! One question for future video…Following a keto diet and cycling. Is it silly to try to be keto and do a carb heavy type of sport? I used to be a strict gel per 40 mins rider but now I’m doing 2 to 3 hours of tempo, eating nothing or just a couple of mouthfuls of beef jerky. Electrolyte drink is essential. I’m 57 yes old.

[@BulletproofCycling]

Thank you Julian. Very kind. It’s a very interesting topic. I am actually involved in sone work at present where low carb loading pre sub threshold style workouts may have some key benefits for some riders. I plan to share all soon. Ps I am working towards making the channel more slick but plan to keep the same style of interaction 👍👍👍👍

[@adventureswithmarkhorsebox4598]

Amazing. Makes sense. Thank you Scott. 👍

[@BulletproofCycling]

Very kind 👍

[@shawnlad13]

Really effective presentation! I hit the like and subscribe buttons right away. My question is, what does a good vo2 workout look like, during a 20 or 30 mile zone 2 ride? How many mins do I go all out, how many mins back at zone 2, and how many reps of that cycle? (I’m 55, been cycling for a year, just did my first century ride, and average speed is 17mph over 30 miles). Thanks for this great channel!

[@BulletproofCycling]

Hi Shawn. Thank you 🙏. I would try and keep VO2 workouts as specific workouts on their own. Aim for around 15-20 mins of intervals at VO2 intensity. Why don’t you drop me an email and I can explain it for you 👍👍

[@johnnyboy4711]

great advice! greetings from Ireland

[@BulletproofCycling]

Thanks for watching!

[@Avianthro]

Good stuff Coach! Fits with my experience as a 60-year-old. For sure, we can make improvements in our power and endurance, but we're never going to be able to reach the level we might have reached in our younger days...The sky may still be the limit, but the sky is now a bit lower. Our goal can still be the same though: To be the best that we can be, or to at least meet a relatively (for our age) high fitness goal and hold it there. An effect I'm experiencing is that my heart seems to be recovering faster than my legs. I check my heart rate in the morning after a longer or more intense ride and can see it's back down to around 50 or so, but the legs may have DOMS that hits later that day...have to back-off on the ride for that day. Since I don't really want the DOMS, I'm trying to "calibrate" my rides so that both the heart and legs are fully recovered each day...don't like to skip a day on the bike.

[@BulletproofCycling]

Awesome comment. It gets tougher as we get older. You are managing it well but be good to yourself and build in little short spins and days off. Build up a day off as a reward that you earned. Tell yourself you are training your health. It works. Keep going 👍👍👍

[@Avianthro]

@@BulletproofCycling Thanks Coach! Great advice! I'm setting the goal of six 1.5-2 hour rides per week with some high intensity long (5-15 min) intervals on one or two of those rides. I've given up my dreams of winning the TDF and just want to be a badass for my age group, but most of all the goal is, as you say, good health, and also enjoying the ride.

[@dave12059]

62, ole folks want to go fast, too!!!

[@beesplaining1882]

63, me 2!

[@BulletproofCycling]

Defo 👍💪💪💪 I have been very fortunate to work with many age group riders across Europe and they sure can kick a** 🚴‍♂️💥👍 keep spinning and stay fast

[@johntetlow156]

John Tetlow I have just come across your videos and really enjoying the technical side of them. Have not been on bike for 15 years and gained plenty of mass got to 18.5 stone am 58 and 5.11" heavy frame. Joined a local cycling club a couple of months ago and go out on Sunday easy ride, we do around 35 miles with cafe stop, but have started tagging a bit on end and make up to 50 miles. I am defiantly improving and dropping a bit of weight, but don't really push that hard with group, so have just set myself a loop up to do on my own 17.5 miles am in Cheshire so fairly flat, but have some short gentle climbs etc. My plan is to stretch myself a bit and get fitter and lighter, I did it in 1 hour 10mins yesterday, I just have cheap speedo on bike, no monitors etc, I don't do any indoor stuff it just bores the pants off me. How would you attack the ride, do I get monitors, I have no idea on my Vomax, heart rate, etc just do what I feel is within my limit😳😳😳? Cheers John

[@BulletproofCycling]

Sounds like you are doing great. No need for any monitors yet. Using ‘feel’ is a great skill. Control your breathing is so important as you ultimately just want to improve your cardio vascular stimulus. I wouldn’t suggest anything much more than adding short 30 -60 sec ramp efforts into your Saturday ride. Push them hard and then dial back to easy spinning for 5-7 mins. This will help boost blood lactate levels and therefore give your system something to buffer against etc (simple term) Keep your other rides at that point where you can hold short conversations 👍

[@johntetlow156]

@@BulletproofCycling Hi Scott, I have been watching your video on sweating fitness etc. From start of my journey in last 2 months getting back on bike, I have never had any stress with sore legs, muscles, cramps either on ride, or after, I do not really notice my legs at all, apart from first 2 mile steady uphill at start of my ride.Is this purely because I am not pushing hard, or my engine is not big enough to stress my muscles? Cheers

[@garyrussell6914]

Thanks!

[@BulletproofCycling]

👍👍👍

[@beesplaining1882]

Lots of gems of wisdom in this video. Looking forward to the follow- ups. Thanks coach.

[@BulletproofCycling]

Thank you 🙏 happy to help with anything specific 👍

[@beesplaining1882]

@@BulletproofCycling seeing that you asked! 😁 I have been trying to do shorter rides of around 60 minutes working on threshold repeats which for me is >280 watts (105 percent plus of my FTP at 270) for 1 min and 1 min breaks at >170 watts. I do tbese on a crit track near my home (i don't have a smart trainer!). I struggle to hold this wattage and I fluctuate over and under by as much as say 150 watts. Usually over! Then I run out of puff before I've done about 10 minutes total at threshold. Any ideas what can i do to get to the magic 15 minutes at threshold? What can i do to improve this? Thanks in advance. Really enjoy your videos BTW!

[@BulletproofCycling]

Don’t worry - this is common issue. It’s 15 mins at VO2 - at threshold you have anywhere between 30-60 mins depending on fitness. On the crit course I am guessing you are mainly flat so you so you’ll be fairly aggressive through the saddle position and find that even small changes in foot angle will change power a lot. So forget looking at power and ride on feel. Make sure you get a good 20-30 min warm up. Then aim to do 8 x 2 mins at RPE feel. Complete the session with 4 mins recovery between efforts. Do all efforts. Then study the power profile after. You may be surprised! Keep me posted 👍👍

[@beesplaining1882]

@@BulletproofCycling thanks a lot. I will try tomorrow....if its not raining again! I will def let you know how I go. Cheers.

[@rangersmith4652]

I got back to cycling in a serious way at a few weeks short of 62 and weighing 173 pounds. Ten weeks later, I'm 62 and 161 pounds, and I can easily cover 20 miles averaging 17mph. Garmin says my VO2 is Max is 47, the top 5% for 62-yr-old men, and that my "Fitness Age" is 20. I think that last piece is a bit optimistic, but it would seem to indicate that even older folks can get fit and perform at a high level.

[@BulletproofCycling]

👍👍👍👍

[@SpeedBoosted136]

Thank you, great advices. I am 38 and back to cycling training and recovery is much weaker than it was at young age. Vo2max and resistance helps you boost testosterone and therefore to gain muscles and get recovered to some point. Thanks for tips

[@BulletproofCycling]

Thanks for the message. Yeh, if you manage the resistance work they can boost your testosterone. 38 is not too old - you can improve your VO2 max but yes, recovery gets tougher as we age but this is where nutrition is super important

[@davidjones9636]

excellent, instructive and informant vid. Thanks

[@BulletproofCycling]

Glad you enjoyed it!

[@darrenbarlow5759]

I started in May of 2020 and fell in love with cycling. Previously I had lifted weights regularly and did Crossfit from age 44 to 51. Everything you covered is great information. Nutrition in my opinion is the key to everything. As they say abs are made in the kitchen and not the gym. I've been focusing on getting my legs back under me more so than the gym. Defo time to get back in there more regularly. Great video mate

[@BulletproofCycling]

Thank you Darren - you are spot on. Good luck with your journey 👍👍👍

[@adrianbutcher7417]

Thanks for the information going to try this

[@BulletproofCycling]

👍👍