The Training Secret To Going FASTER After 40 | Joe Friel

Joe Friel joins Anthony for another Roadman Cycling Podcast.
Joe is a pioneer in cycling coaching and author of the seminal cycling coaching handbook "Cyclists Training Bible"
Today we discuss the challenges and strategies for ageing athletes in the world of cycling. Dive into specialised advice on training, recovery, and optimising performance as we age. Whether you're an athlete navigating the shifts in endurance and strength over the years, or a coach guiding mature cyclists, this conversation is packed with invaluable insights tailored for the seasoned sportsperson.
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The Roadman Cycling Podcast, hosted by Anthony Walsh, is one of the most downloaded cycling podcasts online with over 5 million downloads.
Every weekday, we share inspirational, intimate and disarmingly-unfiltered conversations about how to recapture your health through cycling. We aim to answer one central question - how do we use cycling as a tool for health, happiness & longevity. From iconic world-class cyclists like Andre Gripel, Tyler Hamilton & Alex Dowsett to everyday heroes, every story matters.
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Chapters:
0:00 Intro
2:14 What Happens If We Don't Train As We Age?
3:05 The Importance Of Sleep As We Age
3:51 Faster After 50
5:28 V02 Max & It's Decline As You Age
6:51 Muscle Atrophy As We Age
7:30 Body Fat Increases As We Age
9:06 How To Stay Motivated To Train As We Get Older
13:58 How To Stop Muscle Loss After 40
21:05 How To Maintain V02 After 40
27:50 How To Maintain Low Body Fat After 40
31:50 How To Avoid Injuries After 40
35:19 Having A Supportive Spouse /Partner
38:13 Joe's Amazing Final Health Advice

[@TheRoadmanPodcast]

I've you enjoyed this conversation with Joe it is definitely worth checking out my chat with UAE star Jay Vine where he talks about this new training regime that leg to 2 x vuleta stage wins and a Tour Down Under Title kzbin.info/www/bejne/aoqrYn5naamUbKM

[@mikepease9858]

I never would have thought to have him on, but it makes perfect sense. Well done and thanks! Never Split the Difference is incredible.

[@Cycleit]

71 and riding my ass off. I ride hard, fast and often. Still love it after 50 years.

[@TheRoadmanPodcast]

That's so amazing to hear. How many hours a week do you ride?

[@Cycleit]

@@TheRoadmanPodcast We have to watch the heat these days, so variable. Did a 10 hour fully loaded bikepacking day last week, 70/80 miles or so, computer went out. Love that stuff. Regular week would come in at 20 hrs +-. cheers.

[@Velodan1]

@@TheRoadmanPodcastI’m also 71, started racing road and track in my late 30’s. I raced trained and raced until 2014 when I was 62. I preferred crits and rarely rode more then 3 hrs at a time and 8-10 hrs a week. I won’t refute any of Joel’s assertions. I gained 35lbs eventually and decreased riding to 3-5 hrs a week for 7 years. Then in early 2022 decided I had to regain fitness if I was going to survive my 70s. Rode 3-4 xs a week consistently and started riding faster group rides. I lost 20 lbs but hit a plateau in my power range. I think it was below 175 watts. I realized my overall strength was fairly poor. So in Jan 2023 I hit the gym and did an early 1 hr spin class 5 xs a wk along with a self instructed weight training program. My spin classes were essentially 1 and 2-3 minute intervals and slowly increasing my overall MPH per class per week, along with increasing wattage. I noticed as long as I keep the classes to 45-60 minutes and limiting my efforts. I could sustain a 5 day a week schedule. I live on the East Coast so I stayed indoors for basically 5 months. When I hit the highway I had increased my ave speed to 19-20 mph on undulating terrain from 16.5 in December 2022. This Summer I’ve been able to hang on A rides with minimal upgrades. I’m still 12 lbs over my race weight from 2014. I intend to repeat this program and lose the extra fat in 2024. 😊

[@douglasneff1190]

I fell in love with cycling in my 30s, I’m now 71. I met my wife cycling who loves it as much as I do. We cycle every other day 30 miles. We both lift weights and take long walks on the off days. Our health is great. We will keep cycling until the body parts start falling off. Really like your pod casts.

[@talibe801]

Stay strong,good health for you and your wife💪💪👍

[@CenturyRide]

My husband and I started mtb'g together in our late 30s. We're now in our mid-fifties and the fact that we share a love of cycling is one of the best things in life. And no one feels pressure to "be home by noon!" 😆

[@williamfranklin1098]

I love this, especially those parting words. Health-span is way more important than lifespan. I aim to drop dead someday after a nice day on the bike. My experience as an emergency room doctor leads me to believe that healthy people tend to "drop dead," i.e., die abruptly. They don't spend years dying. As morbid as that may sound.

[@secretagent86]

Sounds perfect to me. I bike quite a lot, roughly two hours a day five days a week. Hills, intervals, easy days. My. Father had dementia in his final five years…i just want to live as long as i am healthy.. age 66

[@secretagent86]

Age 66, just love riding but with a sick wife she does not like me doing longer rides…so i average 45 to 50. Raced in my teens….but heavy now. Today i did my best ten mile pace since my teens…thank you tailwinf lol

[@juanitoblanco1133]

I’m 52 and have been riding and racing for 40 years. I really appreciate your interviews. You are selecting significant people in the cycling culture to talk with. The interviews are not cut short or limited. This is really great stuff. I feel like ive waited my whole life for the lemond interview. That was really important to me. Joe Friel is also an authority in cycling and exercise. I really look forward to seeing who you talk to next. Thank you for your quality of work and the effort you put into it.

[@TheRoadmanPodcast]

I appreciate that! Thanks for tuning in.

[@patrickwong4824]

@@TheRoadmanPodcast go till you see Jesus.😂😂😂

[@TheRoadmanPodcast]

@@patrickwong4824 this slogan needs to go on a tshirt

[@johnconnor7163]

What he said👆🏼I’m 52 and have always trained a mixture of weights and cardio for past 30 years, and got into cycling in past 5 yrs. following a stroke (aged 44) I’ve got into cycling a bit more and watch as much as I can. Cycling is a great form of exercise, in particular for my mental health. Love your podcasts and great interviewing style.

[@nerigarcia7116]

I still hung in there and even pushed in my group rides through my 40s but right around 52ish I just declined rapidly. My muscle mass declined even in my legs. Granted I wasn't riding as much but when I did I just didn't have the speed or power that I used to have. No matter how hard I pushed or how good I felt, I just couldn't go faster and I hit a ceiling. Now I'm not a racer and I don't have the time, discipline, or motivation to train harder and properly, so it was more of a mental factor for me to kind of throw away my competitive side and just accept my abilities as I am now. I started doing slower, shorter rides, not caring about the numbers, enjoying the scenery, and I started enjoying riding all over again. I was no longer killing myself to push harder, go farther, or reach a certain number and I was just enjoying the ride. It was hard to be passed and not try and hold that person's wheel at first, but now when people pass me I just know in my head I can't keep that speed anymore and I go on enjoying my ride. It was quite liberating really.

[@TheMrbrookster]

The other big thing that affects me and I imagine it affects other people is denial, that somehow I'm different, or if I approach things differently it won't affect me, but its all a lie to myself and as I age I face all the same issues as eveyone else, and its accepting this then working with realistic goals, and accepting that the goals and the outcomes are not going to be the same as when we were younger, not accepting defeat, but accepting that its differnt now and thats a hard pill to swallow.

[@sgold1132]

I’m 62 and have been riding road bikes for training and racing MTB since my 30’s. I recently took a few years break from cycling due to a back injury. During that time I worked on my diet and leaned out considerably. Now I’m cycling again and feeling better and faster than ever. Same power output with about 12-15 pounds less weight. I eat better now than ever, I’m retired and can focus more on rest. Also less stress from a job makes a big big difference.

[@shyamfootprints972]

what is your power output now? what is your average speed on a 50 km ride with a 1% average elevation gain if you have that data or it’s close approximate?

[@sgold1132]

@@shyamfootprints972 I do not measure my power output so I cannot answer that question. When I say the same power output I’m going by my performance on group rides and how I feel under max output situations. Additionally here in the states it’s miles, not km. I can tell you that I try and do 3 40-50 mile rides per week and a shorter recovery ride on Monday. My longer rides average speed is anywhere from 17.5 to 21mph on a good day with a fast group.

[@mfh6982]

I have been a sports physician for 34 years and a competitive cyclist and skier for many of those years. I have been a physician and performance coach for the USOTC Colorado Springs. Joe Friel is the very best.

[@leaf1829]

Final advice, Healthspan vs Lifespan, suffer 1 min vs suffer 30 years. Love it. Best encouragement to keep training.

[@larryt.atcycleitalia5786]

Joe's friend dies after cycling on a trainer and running on a treadmill? Kill me now! At almost 70 my advice is : make cycling fun, quality over quantity of life, don't worry about performance - it's supposed to fun at this age, enjoy every day!

[@fredboudreaux9663]

By far one of my favorite episodes! I'm 52 and trying to get back into shape. His message hit home hard.

[@m.t.keepmoving4137]

Thanks Anthony! I’ve read Joe Friel’s “Fast after 50” and “Cycling Training Bible”, he is a treasure! I particularly appreciate the humility that he maintains while he educates us! 🚴👍🚴

[@TheRoadmanPodcast]

Totally agree!

[@TarmacSL8]

I’m 46 and have been in the gym since September last year lifting weights seriously and will be 47 in Jan. has massively improved my cycling. More muscle less fat and a lot stronger, also lighter! I go to the gym 4 days a week for 45mins to an hour weekdays and then cycle 3 days a week including Saturdays and Sunday. Should have started lifting weights years ago!

[@danielhunt2510]

I’m 50 this month and really respect Joes training advice. The only thing I’m not really an advocate of is this push for high protein which seems to have become kind of obsessive in the fitness industry. I became full vegan 4 years ago on a high carb low fat and seen tremendous results without even thinking about protein. I read Proteinaholic by Dr Garth Davis recently which is an eye opener. Additionally as an example being 85kg and trying to hit approx 125g of protein, that would be around 17-20 eggs (each egg having 6g of protein). As a critical thinker don’t you think that’s a bit extreme and humans aren’t really designed to consume that amount. I do understand that nutrition is a real trigger and highly contentious though.

[@Foxtrottangoabc]

Agree , this protein thing is over exaterated . Only really applies to elite athletes less than one percent . Also which wait your total weight inc fat which I think people use as an excuse to eat loads of protein . Or your lean body weight ?. But yes the dairy industry has a very aggressive lobbying industry esp in the states. And one can certainly get plenty of protein on vegetarian diet . Certainly not meat every day

[@ronm7114]

45 yo here. Last year after training realtively seriously during the summer the year before, just on my own for the first time i got down with a group ride. First climb i was dropped like a rock. Even a fat ass i couldnt keep up with. Well fck me i said. I started training and training until i had these climbs in the pocket. It went well. I kept training hard and resting hard as well. Sometimes even three weeks because of overtraining (better balance now). Zwift during winter. And now i ride with the local fast groups taking all my pulls as well (most). The rides are around 37-39 average. Mostly flat with a good 100 hm. Those rides seemed very, very far away for me to be joining last year. But i managed it. So dont be discouraged by age.

[@A7Dave777]

Spot on. I really didn't feel much fitness loss till I hit 60, but since then have realized I'm losing muscle mass unless I fight against it. I've had to increase my weight bearing exercise to maintain my (normal) muscle mass. Bought Mr Friel's book when I hit 60 and have taken his advice to heart. I'm in better shape now than in my 40s.

[@55Reever]

67 and doing my version of "cross training". Walking and riding. I have done some pretty intense weight training in the past but at my age I'm going to modify what I use to do. What Mr. Friel says make so much sense, great interview Anthony.

[@curtvaughan2836]

Okay - I'm 71, and ride an average of 80 miles / week. I pack a Garmin on the bike and a Fitbit on my wrist. I ride semi-recumbents - crank forwards - an old Rans Cruz and a Phoenix Cruz for many of my miles. I ride three mountain bikes, but no longer much off-road, as that's too dangerous for my age in terms of possible injury. One of the mtb's is a Klein Palomino, a 20-year old bike still in good shape. The other two are a Transition Sentinel full-sus and a Cannondale Trail SE1 hard tail. These days I ride the suspended mtb's for comfort on the road and mild trails. I ride all of the bikes to keep my heart rate up. I no longer care about absolute speed, and I have too much arthritis to deal with road bikes and drop bars. My current stable of bicycles provides me aerobic workouts, occasional high intensity segments in the hills and with "sprints", and gives me wonderful stress relief mentally, as I try to stay with routes devoid of auto traffic. I've ridden bicycles most of my life, and did a lot of road cycling through my 20's all the way up to my mid-50's. As you age, your reflexes deteriorate, your eye sight deteriorates, and your peak muscle capacity deteriorates. You do all that you can to enjoy cycling while taking steps to ameliorate physical issues. Still enjoy cycling, and will continue to do so until my body tells me it's time to quit, or at least get an e-bike. Cheers.

[@danielrussell9416]

At 63 I have been riding and racing for over 50 years. I have always trained the same way. Two days of intensity; a fast group ride, intervals or hill repeats. The other days are Zone 2 that I do alone. The big difference is that I take two days a week off the bike. Not as fast as I used to be, but I still enjoy it as much as ever. Hopefully I have many years left to ride.

[@DanCave]

What a great podcast.. echo's some of my own experiences as a 52 year old and some other folks who i help in their fifties and sixties. Im really glad Joe mentioned the increase in protein, I wish i'd taken notice of this when i was younger as I'd been much faster.

[@bigwave_dave8468]

Great stuff. I suspect most folks who enjoy bike riding don't need any more reasons to ride . I'm pushing 60 now and I've never had a consistent regimen except during covid. The bike still pays dividends whenever I get on it. For me, the trick is to not expect too much. Sure I've got a power meter and cycle stats (cadence, speed), but when I know I'm not at a high level of fitness, I don't push anything -- I just ride within my "enjoyment limit". I know I can't push or do HIT. Speed comes up if I get consistent. It's true, the bike fixes everything. PS: if your spouse doesn't support you staying healthy, you need a new spouse :-)

[@obikedog]

Re weight lifting - my own experience at 52 is in line with Joel and most science - it is necessary. My own two cents: - lifting mostly legs but with deadlifts which are excellent excercises - really whole body - Yoga is great for core! - work high rep/low weight to low reps/heavy weight before base sessions start (adaptation to prevent injury) - low reps/high weight to increase neuromuscular adaptions + some 10-15 rep exercises to keep muscle mass - lifting 2x/wk + two high intensity workouts per week leads to overreaching for me. I can do one lifting session and 2 HIT sessions in a good week. - base 2x/wk - build and season 1x - there's only so much stress/time I can give my body and I need to prioritize aero base too. Weight lifting is a huge (but good) stress. Just not in excess. I am a sprinter phenotype who enjoys endurance gravel races which I work to podium my age group. I have 6 recent Strava KOMs and over 50 top tens across America. According to WKO I am still in Excellent category at 40s on my power curve. Never fat but having wasted my twenties and thirties being a typical lazy American - I am still getting better.

[@BogotaEnglish]

Granddad never rode a bike. In his 60's a truck rolled over him and he lost a lung. He was an alcoholic. He lived so healthy until his late 80's. I think the secret was that he never had a car and he would WALK A LOT EVERY SINGLE DAY. Many days a week he would carry a toolbox. Johnny Walker should have paid respects... Anyways. Don't drink, don't drive, and move a lot, keep it challenging!

[@RockbarCycling-qk1ju]

True. Walking everyday is actually enough.

[@patrickwong4824]

I just start reading Joe Friel's book Faster After 50. This is a great interview, extremely informative. Time for a home gym or join a gym.

[@HLaB75]

I'm 48 and I am definitely faster than I was in my late 30s; and I see older folks who are much faster than me. I think I could be faster too but I enjoy social cycling too much. So I don't think you've much to worry about.

[@chefjonsf]

Mr. Friel helped me get through my first ever triathlon at age 30 over 12 years ago. His training guidance got me first place in the swim, and I didn’t even know how to swim throughout my first half of the training year. He will always have a special place in my life, and its very refreshing to see him still alive and well. Subscribed!

[@tedecker3792]

I just turned 76 and mountain bike every single day. My town is known for mountain biking and the climate allows for riding year around.

[@frankthompson3185]

In my late 50s I shortened daily rides to an hour and added upper body training with long rubber bands while standing or sitting in a solid wood chair. I worked up from narrow to the widest band. I do a stretch routine daily for 20 minutes soon after a daily ride. Typewriter side to side pushups morning and night also help. I feel like my torso is muscle balanced with my solid cycling legs and strong enough to take on almost any task now at 65. Indoor hour daily cycling continues all though winter months so I'm ready for spring.

[@nitemunky76]

"The Midlife Cyclist" book by Phil Cavell is another excellent companion to this discussion.

[@fourthchute]

I agree that's a great book-just finished it.

[@michaelvrbanac6923]

I am in my mid-60's and I have been racing since the mid-80's. Started in triathlon and switched to bike racing for years. Did both for several years too after just bike racing and stopped bike racing in 2016. The first decline was peak speed in running and peak power in cycling. Steady decline in peak, VO2, one hour threshold, and endurance over the years. I mix in resistance training with endurance training. Max HR has decreased, of course. When decades younger, my TT HR for an hour was mid-180's. Now, high 150's to mid-160's HR feels hard, and power is way down. Recovery is longer, too. I can still place in top 10 or 20 overall in local triathlons by racing smart within my physiological limits. I attribute this to consistent training, good diet, and, to some extent, good genetics. Overall, peak power is about half. Threshold power is about 1/2 to 2/3's or less for an hour. Expectations have to be realistic with aging. I don't see me ever doing bike racing again. Healing from crashing takes too long. One A race per year. All other races are for training and spaced apart. FYI, my Garmin VO2 is 51 for running and 50 for cycling. 5K or 10K time predictors for VO2 have me middle to high 50s, and cycling VO2 in low to middle 50's. 5 minute power average is about 250 watts presently. It was below 200 when I started training again last May after months off. My diet is mainly carnivore with some veggies and berries. Occasionally, I eat some carbs, homemade sourdough. Most calories are from animal fats and protein. Hitting head when old is a risk of dying prematurely. Oh, I switched from road racing to track racing when first child came. No stage racing. Occasional crit.

[@kiter9271]

Looking back on my cycling goals that started at age 58 the most important thing a aging cyclist can do is buy a power meter, higher a coach and open an account on Training Peaks. You can attain your peak age fitness only by serious focused training. Assuming you aren't used to focused interval training and focused recovery days you can expect to gain 10% improvement in FTP in the first 10 weeks with a surprisingly small amount of actual hours on the bike. Something like 2 days threshold or tempo, 2 days recovery, 2 days endurance and one day off is the general rule.

[@SamuelBlackMetalRider]

I’m 42. I ride ~20/25 hours per week. I hope i will still be able to ride 10/15 hours when I turn 80!! So encouraging

[@ryansuchodolski68]

Awesome podcast/great message! Love your channel!

[@user-ds5km3mt6j]

Thank you both, gents. This was invaluable.. Awesome podcast/great message! Love your channel!.

[@roadracer1584]

I got Friel's Cyclist's Training Bible over 20 years ago. I was one of those "Christmas Stars" tearing it up in the winter and getting dropped in May.

[@Calatriste54]

So well said..

[@lihtan]

Amazing info! Thank for having a conversation on this topic!

[@888jucu]

Awesome podcast mate really enjoyed it I think you are bringing in some great guests, keep up the excellent work and hope your channel grows 👍

[@claudio00444]

Im 80 live in Thailand ,i am a alrounder in sport my whole life. At present i kitesurf biking and bodybuilding.3 times each week 40km biking, 3 times 40 minuts bodybuilding and if we have wind i going kitesurfing 2 until 3 hours. All i do it with enthusiasm and no to much pressure. I m top fit by the way 50 / 60 push-up without rest. My body looks realy like a trained man and no budy believe it that i am 80.

[@dralexbrothers]

Man I love your podcasts. Best cycling podcast I have heard!!

[@TheRoadmanPodcast]

Glad you enjoy it! I'll do my best to keep them coming

[@dralexbrothers]

I am a physician I do Sports / ER and a longevity Practice. Hip fractures at 80 years old carry a 75% 1 year mortality. @@TheRoadmanPodcast

[@ricf9592]

To be brief (some chance) My training is an experiment. I think I may have made some discoveries. Three years ago my Garmin VO2 Max was 55.0. I'm now 62 years old. Yesterday morning I cycled 4.44 Watts/kg for 30 minutes. I could have done this for twice as long. But no point, I'd proved the point, no need to get tired. Av HR 142 bpm, Max Hr 150 bpm. HR below 100 bpm within two minutes of stopping. VO2 Max now 78.0. How did I manage to do this? Ask me. I'm an open book. See Strava. Richard Francis. Must admit, I was quite pleased with a KOM where I rode 5 Watts/kg for twenty minutes.

[@TheRoadmanPodcast]

Wow, that's some shape. Do you strength train?

[@HkFinn83]

That’s incredible and if that vo2max number is accurate, there’s a serious chance you are the fittest 62 year in the world. For reference Chris Froome’s was 72 on the video he did it in Israel with his current team.

[@Foxtrottangoabc]

Thats impressive , did you measure your vo2 in a diy method , or pay for a lab to do the test

[@ricf9592]

@@Foxtrottangoabc I put the weight into Garmin and Strava, use a power meter and HR monitor.

[@ricf9592]

@@HkFinn83 After the major surgery I had a year ago, the VO2 Max hit 84.0, but some of that I assume was to losing my spleen, that raises the red blood cell count. It was 77.0 the day of surgery and the Garmin said I was peaking. Just as well. (tumour off the pancreas -MEN1 genetic condition)

[@markanderson7412]

Thank you gentlemen 👍. Please make this catch up every 3 months Just a wealth of knowledge and joe still on the wheel more to discover. Thanks again 🤙🍻

[@jameshoey303]

At 66 years this pod is gold...thank you

[@shamanand]

Absolute gold and great insights 😊

[@umdeva24]

Great insights and valuable take aways... great interview...candid, straight to the point and inspirational interviewee of turning 80 and great shape..God Bless and thank you!

[@buster.keaton]

I appreciate the interview, great information.

[@Tex735]

51 here and still training every day. LOVED that episode! Great interview! Keep 'em coming!!

[@nedkelly4003]

I paused your blog to buys Joes book. I’m 60+ and just bought a virtual trainer in place of my old turbo I found it makes increasing the training mileage (and quality) a lot easier around the issues of work/family/ weather etc. I know I’m not training hard enough as I’ve not seen the baby Jesus in my Shed!

[@rowemeister83]

Thank you both, gents. This was invaluable.

[@TheRoadmanPodcast]

Glad it was helpful! Appreciate you tuning in

[@tommarymarking1579]

Great discussion, I just recently found your site Anthony, and at 76 and recovering from cancer, I am on a strict diet and exercise program. Have always been athletic, but cycling has become a mainstay for me and weight training. Really enjoyed this session.

[@Darragh_7]

Fair play to you @roadman cycling. you get great guests on

[@williamwallaceg2627]

Just subscribed to your channel due to the quality of your interviews. Appreciated the reminder as many times the algorithm sends me the channel and I feel as though I’m subscribed.

[@TheRoadmanPodcast]

Welcome aboard!

[@independentmind1977]

Joe is a living legend. His Triathlete Training Bible took me through my Tri career, and now that I'm getting back into fitness in my mid 40's I'm looking at him again to get myself together after battling depression and recovery from Alcohol addiction (yeah it's been an interesting ride.) Thanks for uploading this very timely video! This was a gift to me.

[@danielakerman8241]

I’m 48 and training for my first 100 mile sportive in June of 2024. Never was a serious cyclist, but always loved biking around. Still don’t even have a suitable road bike - doing everything on a Peloton using TrainerRoad. This was a very insightful and helpful interview and perfect for someone with my goals.

[@jasonpecoraro2625]

Thanks so much for this interview! Great work

[@TheRoadmanPodcast]

Glad you enjoyed it!

[@AudreysHits]

Brilliant 👍🏼

[@DanCave]

Super Thanks made. Great content.

[@ketle369]

Everything he says is spot on! Treat strength training like brushing your teeth. 🦷 I drive my son to soccer practice three times a week and do strength training with weights while he’s playing soccer. So my plan is simple. Weight training three times a week and cycling three times a week with one being vo2 max or interval and the rest being zone 2.

[@1Adventures2]

Thanks!

[@TheRoadmanPodcast]

Cheers

[@neilmckenna236]

As a 51 year old cyclist, still training and racing here in Ireland. Great to hear this kind of interview 👍 I am getting older and slower but still trying to look pro 🤦🤣

[@daveallenwex1962]

I know that feeling but I’m plus ten years. Keep at it. Mobility is king

[@Volvo5200]

Joe Friel looks amazing

[@Guitar6ty]

I have ridden a bike for most of my life mainly going to and from work carried on cycling after I retired but when I got to 71 I decided to go electric as the hills were sucking the enjoyment out of cycling. Pedal assist is superb and keeps my cycling at age 73. Its no good being the fittest man in the grave yard. I cycle when I feel like preferably on nice sunny days and usually do 12 to 13 miles over very hilly terrain and thanks to the bike being an electric mountain bike I really enjoy it.

[@daveallenwex1962]

Christ it’s like that pod was made specifically for me. 62 now and struggling with weight and my old tricks no longer work but still doing 12 hours a week after a knee op in mid February. 6% muscle turns to fat per year I’m told …. had a fall 9 weeks ago and fractured my hip and lost a good chunk of elbow. That man looks ten years younger and is a fountain of knowledge. Agree totally upper body work is essential but hard to fit in with ten hours on the road. I’m also a bad sleeper. I’m a huge fan of Whoop and would recommend it for definitely aging athletes. It takes a while for it to learn your body but stick with it and it’s great. It’s obvious from using it that alcohol is the biggest enemy of the athlete along with sleep. Keep up the great work and it’s very interesting and helpful. 💯🚴

[@nockee]

Joe is so knowledgeable. Very good interview.

[@flamencoguru]

Around minute 26:30, you talk about the training getting into your lungs because of the cold weather and its negative effects on the lungs. I highly recommend looking into exclusive nasal breathing. It will greatly diminish any kind of negative impact the cold will have on the lungs. Make sure to look up Patrick McKeown (fellow Irishman) and the Oxygen Advantage. The nose is for breathing, the mouth is for eating. I think you'll find the information very helpful! Thanks for a great discussion with Joe. I thoroughly enjoyed it!

[@jamieatkinson9288]

Im happy at 57 years of age ripping up the road, 335 watts for 10-20 minutes, gained huge leg muscle strength when combining cycling with Olympic lifting. qamd never forgetting upper body shoulder , arms and back rows

[@forsdykemontague1017]

I’m 59 and got an indoor rowing machine, exercises legs, upper body and core.

[@laneromel5667]

I purchased a new bike in 1971, never seen the need to get a new bike until now. My wife wants less clutter, so I am selling my old bikes, getting a new Titanium bike with 3 wheel sets. The new bike has the same geometry as my 71 bike, extremely comfortable.

[@Mikeatcitycycle]

You get quality guests man. Very enjoyable. Chapeau!

[@glennet9613]

I am 78 and this morning’s ride had a 650 metre (2’150 feet) cumulative vertical ascent including long stretches with 15% plus grades. To me the secret is to enjoy it for its own sake, if you are competitive, even just friendly competition, you are going to get discouraged if your performance drops.

[@94cdnm3]

My suggestion is to add mountain biking to maintain/add upper body muscle mass. Check out the difference between top level enduro/downhill mountain bikers to top level road racers physical build.

[@kapapatence6423]

Thanks for the great interview. As I begin riding more and more at age 68, keeping diabetes at bay. But not sure what to eat during a 3 hour ride. Dr says carbs as I will burn them off.....then protein after the ride. I will see if this works out for me.....I am thankful that I have already began lifting weights as well. Cheers!

[@DanCave]

Thanks

[@chrisbinch800]

I'm 61. Gym 4 times a week, cycling 300km a week, Japanese diet and Japanese partner. So far, so good 😄

[@888jucu]

Gym 4xweek + 300km on the bike is awesome and is indeed my long term goal. Im currently managing around 200km/week and gym 2x/month but compared to 3 years ago when I was a complete slug doing nothing I consider this a win 👍😉

[@geertaerts977]

Thank you! The oldest athletes (Robert Marchand 105-yr-old hour record holder, Madonna Buder (oldest Ironman competitor, now 93) are vegetarian/vegan/pescatarian. Surprised not to hear about avoiding saturated fat to keep blood vessels flexible.

[@TheAntoine191]

I've known fit elderly people that exercised everyday and they often disappear like that. One day you see them riding and smiling and the next day they are gone. Obvioulsy it's not 100% and you can trail many illness as you age but still a pretty good way to live ones life with some luck and obviously a lot of dedication.

[@criticalthought7527]

Thanks for this interview. It was very apropos regarding my current come-back to cycling as I have now competed 65 transits around the Sun. My goals are to to stay off drugs, out of Hospital, and avoid/delay dementia for as long as I possibly can. If memory serves... 😎 I'm doing pretty well so far. My secondary motivation are the social benefits of riding with my local club. When I combine my nutrition efforts with the even more important exercise side of the equation I feel that I am doing everything I can to reach my Healthspan goals. May you and yours be well. ct

[@joema2044]

Single speed Rider: 62yr, Still getting PR, Upper body torso workout on single speed. Ride 2-4 days per week. Been single speeding since 2006

[@antspage]

subbed !

[@James-zu1ij]

Everyone as they get older must do some miles on foot i.e. jogging and sprinting, in order to put stress through your bones to maintain bone density. It also preserves some of those fast twitch muscles which are useful to recover from/prevent trips and falls. Breaking bones adds a new layer of permanent physical restriction, which the body of course adapts to. Im aiming to die healthy like my grandad (fell of his bike at 85)

[@RockbarCycling-qk1ju]

Hiking in hills and mountains is okay too.

[@franciscovargas2761]

First of all this is great episode of your podcast Mr. Rodman. Thank you for putting these together. I am very privileged that I live in California (USA) where I can run, bike and swim all year around, since it doesn't snow or get too hot hardly ever. I think (personally) that this information is very helpful especially learning about the physiological changes of the body after 30, 40... but I would have to say that "racing" is probably the worst goal for a cyclist or any athlete for many reasons. I used to be a very competitive swimmer and triathlete early in my 20's but the concept of "Competition" is toxic and you will end up most likely with an injury (Joe's knee example is perfect), and hating the sport, which at my age (46) is what I try to avoid at all cost. I also don't ride with a group for that same reason, you try to foolishly to keep up with someone and you end up pushing your body and getting injured. Or the group doesn't want to do hills or you get distracted talking to your pal on the group and fall and bring down everyone with you. Also your ego gets in the way of listening to your body (when it's time to slow down or take a break). The goal is to be fit not number 1 or on the podium. Live long and live injury free. Cycling appeals to me because it's easy on the joints and I do a lot of hills and it's great for cardiovascular health and I don't have to put 15 hours a week. I also avoid routes with cars so I now have a great gravel bike and live really close to the mountains with no commute. The solitary rides are the best it's just me and nature which gives me a break from work, stress, and when I come back feel great, not sore, not exhausted. I have 2 dumbbells (4.5 kg) and a yoga mat. That's my gym and I keep my whole body lean and flexible with following routine: -2x week 1hr trail runs -1X a week 3 hour bike-ride (hill heavy) -3x week pilates minor weights This simple routine gives you flexibility to balance your family life and career. I sometimes do my runs during my lunch breaks at work. I do my 3 hour bike ride on the weekend. Finally, I have been eating a plant-based diet (not vegan) a great source of protein while cutting off red meats and terrible processed food and it has really fueled my energy. A good loaf of bread goes a long way too, bread and rice and potatoes get a bad reputation for no reason it depends on your body type. Like Joe said get 7 hours of sleep too. Thanks again.

[@RockbarCycling-qk1ju]

It snows in California and gets over 100F temps in summer if you live in those areas. Only mild weather year round on the coast. The big difference is lack of precipitation compared to most other places.

[@KeithRobertson57]

Good point about broken hips being very bad at an older age. Adequate red meat (beef especially) will keep your bones strong. Vegans and vegetarians at far greater risk of weakened bone structure according to the science. Plant protein is at best only 60% bio-available and comes with far too many carbs too…

[@jerrychicken967]

On The Podium podcast, the EF Education Dr and a Cardiologist said intensive training in the over 50s may not be advisable. If a heart problem develops then going flat out will spark a problem (maybe major problem) in the long run.

[@barnesandrewc711]

51, off on cyclist, some local comp. Working trail running cardio hiking an walking. Want another bike. Super lean always struggle eat alot of hardboiled eggs. Return to moutaineering, backcountry skiing. Vo2 max 47. Degenerative disc disease, multiple come backs .enjoy the journey

[@user-zj9vg5wc6i]

Really liked this conversation But in the United States at least we have a lot of households where the husband and wife are splitting the " bread winning" and if husbands and wives ( or partners ) want to have health together both have to figure out the exercise. In our household my husband and I found cycling as our joint passion. While we do not ride at the same speed we have indoor side by side trainers and we have worked out some outdoor strategies

[@RockbarCycling-qk1ju]

When you ride with slower people, you just ride ahead then turn around to meet up. Then decide from there what to do. Once you get your workout in, riding at the slower pace is no big deal, or just meet up at the end of a loop route.

[@heinrichkleist3473]

Regarding declining V02 max, the good news is that V02 max is also declining for everyone else you're racing against in your age category, so why worry?

[@dsmlive3982]

i agree with all of this. I have done off the same for 20 plus years. lota of hills here in Lancaster Pa county. Im am struggling with fatigue. I dont take many days off. I guess its passion. I never did a powwr meter, screw this man. I go by feel

[@cecilecorpuz5735]

I've been riding since I was 14 never got into racing but I did log the big times miles 350 to 400 plus for many years mostly on a TRACK bike conversion to a road bike, I'm from SILICON valley and many times while on a solo ride I'd be passing through the town of Saratoga, then I's see the HWY 9 sign that ends in Santa Cruz, then I'd say what the hell Santa Cruz here I come, I just tacked on another 60 miles onto my ride. I like riding solo, no one to worry about and no one to worry about me with that said I liked jumping onto passing trucks and busses catch a pull then drop off for the next pull. Now I'm not on a bike as much as I'd like to, I'm 64 and I'm now living in the HOLLAND and I'm in the gym 7 days a week, cardio and weight lifting, gym visits will be roughly 1 hour to 1.5 hours per visit today I did do a 2 hour session, and at least 2 times per week I am doing a double session day, one visit in the morning then 1 visit in the evening, my split session are killer sessions, 4 to 5 weight training exercises then a 25 minute cardio session then back to the weights then back for another session of cardio. Yes! This is for real, so if anyone want's to join in, my gym is Healthy habits here in Eindhoven. I'm now waiting for my NEW RIG, it will be a Steel TRACK bike conversion to road it'll be a total screamer. My kids and my wife thinks that I'm nuts. What the hell I'm off to the gym once again, it's crunch time!

[@iainturnbull9819]

Hi, brilliant interview. Where can I get Joes book in the UK? Cyclists Bible or fast after 50

[@jaselikesbikes]

Great interview. What I hear is at 53 I have to do 12 hours of Zone2, 2 interval sessions and 2 weight sessions a week. I think I would be destroyed!

[@ivodam2]

I am 56. 4 times a week 1 - 1.5 hour Zone 2. 1 interval session and 1 race in your category. There is beautiful tool for this - Zwift. But generally - one day -gym, one day bike. Don`t put them on one day. Proteine, creatine and carbs according to weight.

[@jaselikesbikes]

Nice@@ivodam2 I do 2 interval sessions a week and 2 longer rides on a weekend. Weights and rehab 2-3 times a week and another hour of zone 2 if I can fit it in.

[@kurtg3891]

Joe Friel should probably write a new book on what he is doing and explain why its best to quit cycling at age 70+ and focus on your career..

[@glennoc8585]

If you're later to performance cycling or have a long break to say 40 you'll always wonder how much faster or how much longer you could ride if you rode more or at a younger age. You can't expect to get best times as you pass say 50, maybe here or there but it's less achievable. I know guys that got best times in their 40s but that was it and once they hit 50 that was it, no more best times but still very fast.

[@RockbarCycling-qk1ju]

Why do people need best times? Only pros really need best times. Quality time is actually more important.

[@Phil-dx8rw]

I will turn 50 next month and I see if my training volume drops a bit from 12-15 hours per wk to 8-11 I see and feel a difference, not a massive difference but it is noticeable. That said I plan to do quite a bit of volume over the winter and most of it, the large majority of it will be lower intensity with 1-2 intensity sessions per week but the focus will be volume

[@TheRoadmanPodcast]

That's great consistency. Do you periodise towards a target or maintain all year around?

[@Phil-dx8rw]

@@TheRoadmanPodcast I do train to my events and I am thinking of targeting more time trials next year and I think building a large aerobic base will be very beneficial

[@kevinbetters]

New subscriber here after listening to several of your interviews ... really enjoying your content! Regarding Joe's volume of "12 hours up to 16 hours in the winter" that he mentioned. Do you think he was including strength training in that time, or is that ride time only? Keep up the great work!

[@TheRoadmanPodcast]

that includes s&c work. thanks for tuning in

[@barrybkopicz2845]

It's the old chicken or the egg quandary. Trying to interpret results from observation studies is prone to survivorship bias: are the aging athletes who stay at the upper percentiles in activity because they belong to a subgroup that react very wll to high intensity workouts while others don't? P.S. Great interview 👍

[@MichaelBoogerd]

Excellent. Even better than the last time he was on the pod.

[@TheRoadmanPodcast]

Joe is such a legend

[@MichaelBoogerd]

@@TheRoadmanPodcast i have a full page of A4 of notes from this episode, so many good tips.

[@norsangkelsang7939]

Age 60... still get on the saddle. I had 14 years off at age 31 to mid 40s. Why? back then over 30 was seen as getting old to compete. At 45 I got back on the bike and won the last cat 1-3 race in elite mens race. I was dropped for the first 3/4 of the season. Then in the last two months I saw the gains. The second season I saw the fitness increase even more. At 60 and coming back from a severe accident, I am not sure where the ceiling is. I will try to find out. I have gone to a higher protein diet and am seeing an increase in muscle mass. This with a lower carb intake, seems to have resulted in lower fat %. I'm only 2 months in, but can already see the difference. After one year, I think the VO2 max will be pretty high as fat % goes down.

[@18snej]

Så bra

[@Squeekerpig]

Ive just turned 45 and used to be a roadie 20yrs ago changed to mtb on and off but im coming back to the road and gravel as mtb is getting to dangerous for me this has been great to watch really enjoying your channel 😁 if im starting again do i just ride for a year get base fitbess then go structured or would i start structured any advice welcolm ?

[@TheRoadmanPodcast]

Pop me an email [e-mail] and I’ll send you on some resources to get started

[@onlyfoolriding8223]

Christ, anything more than 6 hours and I feel like it's work.