How to train for gravel cycling in your 40s, 50s, and beyond

[@GravelRacer1]

I'm 53 and instinctively follow the 7 rules. I would add #8: Listen to your body. If after a hard session you're still not feeling it on day 2. Take an extra rest day.

[@mogulmayhem]

My only goal in cycling now is to have fun. Cycling is an escape from life. These days I prioritize avoiding injury, "feeling fast," and developing the right habits off the bike to keep having fun while on it. Maybe I'm the minority, but racing, power, and KOMs mean nothing to me.

[@IowaNinersFan]

You're not alone there. My goal in cycling and bikepacking is to "get away from it all." I started cycling to get away from motorists. After being on trails, I decided to go gravel to get away from road cyclists lol. Now I'm contended whenever I'm solo on gravel.

[@defiancecycling]

With you💯 I dropped Strava in 2020 and have never looked back.

[@Mr2fiveone]

Amen, at 56 I just enjoy cycling 😊

[@JeanFrancoisDesrosiers]

This! I went deep into cycling many years ago and interest was fading due to being too rigidly measured. I now make a point of going slow.

[@perjensen1962]

Hi Ben. I’m 62 and started cycling during Covid on an MTB. Now I ride my cheap gravel bike on every Saturday (20-50 miles) and I commute every day on an e-bike. I just love my Saturday rides and slowly my endurance and stamina are getting stronger. I love your videos and your down to earth attitude. Thank you so much. First ride today btw with my single sided 4iiii power meter.

[@jnstroik]

Good power meter choice. Enjoy and if you add in structured training you'll improve rapidly!

[@deanf2259]

At the age of 60 after 32 years of cycling (25 of those racing) I bought a power meter to train for a UCI World Gravel Series Event. Without this is the best bit of cycling kit I have ever bought. A brilliant tool for training. Obviously, I have many years of experience of training but a power meter a great aid to managing your effort and data to use when I actually did the race. I have qualified to ride the Worlds in Belgium. So will be using the power meter to train for the worlds.

[@SpaceGhostLeni]

gravel dads + ben delaney videos name a more iconic duo

[@FasCatCoaching]

#DadWatts 💪

[@andrewnicholas9702]

I appreciate the fact that your talking to us. Rather than talking down to us like some youtube or pod casters.

[@SteveSurette]

62 yrs young I Just downloaded the FasCat app thx

[@FasCatCoaching]

welcome @stevesurette - g'luck with your training!

[@jeffs5519]

Excellent video Ben, informative. I was waiting for the age- 48 yrs is young from my 62 yo perspective.

[@robbchastain3036]

This is a really fantastic conversation, Ben, thanks so much. And if I could add my two centavos, it would be to not be ashamed of safety and one thing I do is ride on flats these days. Not afraid of clipless, just that falls are instant and I'd rather not go down with the ship. I just think flats provide that little bit of time to react to slips and falls.

[@redrep13]

Thanks Ben and Frank for the very practical advice and acknowledging that we can all have different goals.

[@larryt.atcycleitalia5786]

You're living the dream my man! Keep it up until you can't...then you can move on to e-bikes. I'm already there! My goal is just to have fun and keep on getting out there every day that I can. As they say, "use it or lose it."

[@ljhoule3394]

Retired to CO from Alaska in ‘19 intent on buying a “new” mountain bike. However, I discovered a Diverge Gravel bike and gravel races. Love the gravel community and gravel races, it has replaced my passion for XCountry skiing! Great video great insight - keep it up!! Thanks!

[@TheRidewithBenDelaney]

Right on. Glad you're enjoying Colorado and gravel. They're a good mix.

[@downundermtb4744]

Driving a Specialized Diverge with an 11 speed. I watched one of Ben’s videos about him riding with an Ethirteen cassette. I made the change with a new set of carbon wheels. At 55 I struggled between mountain biking and Gravelling. Work or working shift work takes it toll also. I’ve come to the conclusion that I should just do what I can manage. Love your videos Ben . Taiwan is a must . Stay strong stay healthy 👍

[@ralphmartinez8616]

You’re a chill dude. I remember I left a shitty comment a few yrs back about the s works gravel bike you reviewed and you were cool about it. Sorry about that Ben. Big thumbs 👍🏽 up for that

[@TheRidewithBenDelaney]

✌️

[@rafaeldegiacomoaraujo8778]

Heart rate measures load and power meter measures output. You should use both, specially as you get older but if you have to choose one, go for heart rate!

[@gravelDave]

One thing i learned from 30 years of mountainbiking is that all those injuries you pick up in your early years come back to bite you in your 50's. Back, knee problems for me. The net effect is that it is this pain that prevents you from riding frequently enough and this is what sends you on a downward spiral. Advice - bike fit , rear suspension and try to stay on the bike!

[@TheRidewithBenDelaney]

Yeah, I feel you. For me it's the lower back and a blown-out shoulder. I'm very good about doing PT exercises when I'm in pain, then I slack, and then they pop back up. You'd think I'd learn, but no.

[@timpenney2262]

Best advice I've heard. Thanks- good tip on practicing how to handle a bike on gravel.

[@williamroberts6937]

CU South! My stomping grounds! Me 67 and doing pretty well on 6 hrs. a week with plenty of (slow) climbing and days off between efforts.

[@mattwilliams3104]

Also, if sticking to your training plan and diet and recovery time is causing you stress, back off a little. You’re still meant to enjoy life and what you eat. The added stress doesn’t help you make more progress

[@wftorres3913]

Canyon grizl cf sl7 and Orbea Terra , atleast 2 mos before the event train 3 rides/week ( 1 long 80-100km ride on weekends) watching my nutrition intake with proper recovery days , im 54 yo from the Philippines😁😁😁

[@dcv9460]

IMPRESSIVE Gravel Results! 👏👏👏

[@andymarks1049]

Thanks for this video. I'm preparing for two rides in September, a 20 mile 50/50 gravel ride in Idaho, and a 60 mi road ride in western Colorado. I'm not quite 150% of your age, but I've noticed over the last 7 years that my body sends bills for past transgressions, almost like in Dickens A Christmas Carol. I tend to over do everything. I like this video because your advice to break goals down and address them bit by bit is working. I'm following a coach's training plan, riding 80-100 mi/wk, with two "off bike" days I honor, and unless I go nuts with property maintenance work, Garmin tells me I'm recovering well each week. I liked the video because I'm trying to get race-day (ride, I don't race) stuff ironed out before the day, and you named a few things I haven't quite worked out yet. I'm envious of those trails you feature with Boulder's Flatirons in the background.

[@TheRidewithBenDelaney]

Is the 60mi ride in Western Colorado the Tour of the Moon, by chance? That one is all time.

[@mikedaugherty53]

Great conversation

[@flamencoguru]

Thanks!

[@TheRidewithBenDelaney]

Thank you!

[@flamencoguru]

Thanks a million for this video, Ben! Super helpful and insightful! I'm going to take this advice and run with it (or ride with it 🙂) Peace, Errol

[@hereticyogiexpectationsups4037]

I started racing Pro-Ams on the road in high-school, and now I'm getting back to more regular cycling (and some racing) after a 30+ year break. I like to just explore new routes and vary between climbing/flat, road/gravel/MTB, short, long, fast, slow, etc. Seeing great progress without making it seem like "work."

[@anthonyharris483]

I had been a competitive cyclist in the 80s club road racing. Now, nearing my 60s I ride to explore and enjoy nature. My current bike is a single speed gravel/monstercross bike that I can ride gravel and singletrack.

[@rankin90049]

Great video, super relevant and helpful!

[@gearsofmedicine]

Excellent video Ben, awesome for health and longevity - and safety and proficiency - hope everyone enjoys the ride!

[@glassacre]

I'm around Ben's age (although probably not nearly as fast as him), and one thing that wasn't touched on much was resistance training, too. I split mine into 2 days - 1 day upper body, 1 day lower body. This is critical as you age, too, but can also make you a stronger rider. I've also found that I have an extremely difficult time doing intervals or VO2Max sessions (which are also critical to stick with as one ages) on the bike - so I do those on a treadmill, or sometimes outdoors, too. Surprisingly, that's translated well into my riding. Although I've been improving marginally on flats and downhills, it's *very* noticeable on climbs. My lungs just expand more and I feel I can exert myself more than I previously had. I've never done a gravel race and just generally prefer to ride alone. I do set goals for myself though - usually distances -and then work towards that. A lot of my cycling goals though just revolve around riding some of the more iconic rides in Colorado (live in the Front Range). Mt Evans is a great, challenging ride, as are some of the climbs in Boulder too (particularly Magnolia and Flagstaff to Superflag). Bike: Cervelo Aspero with GRX Di2 2x. I also have a Ti hardtail MTB that I love riding single tracks on (still learning so I never attempt really technical routes).

[@norcalchrismeister]

I've been thinking of getting an Aspero 5 with grx di2. I'm also considering a Crux but I like that the Aspero is available with di2 and I can mount a top tube bag to it.

[@glassacre]

@@norcalchrismeister I can't really speak to the Crux as I've never ridden it or even seen it in person. I do know that it's a bit lighter than the Aspero, if that's your priority. The Aspero has racy geo for sure, but I find it comfortable. I've heard complaints that it gets rowdy on chunky gravel but I either run it at the perfect psi, or the gravel just isn't that chunky. For me, it's not too dissimilar from my previous bike. And yes I have the Dawn to Dusk top tube bag on there. Holds more than the Cervelo branded top tube bag. I run 40c tires btw.

[@timothyrollins-o6t]

Ben ! I’m new to your channel - where have I've been ?! I’m 56 this year & have been on bikes all my life ( BMX , MTB , now road & gravel ). I will def follow up on your vids . Ive one question id like to ask - I’m in DENVER ! Can you PLEASE give me some of your medium gravel routes in Boulder for me & my lady ??? Thank you so much man !

[@TheRidewithBenDelaney]

Check out my Strava for ideas: www.strava.com/athletes/ben-delaney

[@lexington476]

1:19 yep same. I'm more of a 50 to 100 mile racer for gravel. 200 is a bit too long for me, after about 4 hours of doing something I want to be done. At Unbound the people who race the 300+ mile event that to me is beyond comprehension 🙂. I want to think I'm a dedicated bicycle racer, but I'm not 300 miles in one event dedicated 🙂.

[@rasmus9311]

Great tips for any age!

[@lexington476]

26:22 oh yes, nothing new on race day 😀! Been There Done that, double flatted, and the rear tire wasn't just flat it was blown off the rim 😀😃😄... looking back at it now 15 years later it's really funny 😎.

[@TheRidewithBenDelaney]

Doh!

[@scottfrey3686]

Working for 25 years as a cycling journalist certainly qualifies you as having superior endurance, Ben. Impressive results as well, for a youngster....

[@TheRidewithBenDelaney]

😀

[@walshman70]

Such a great video! Thanks dude!!

[@TheRidewithBenDelaney]

Glad you liked it.

[@robinsonsadventures2174]

Brilliant video! 46 this year but I’m struggling with motivation to get out and ride 😢

[@billyblanco8106]

One of my fav books...by Stephen Covey...The Seven Habits of Highly Effective People...my fav one...attend to the little things...Thx for giving me more little things to think about, Ben...

[@pandatactical4530]

Love your channel Ben! So informative and entertaining. Especially this video to help us older riders. Completed my first Unbound 100 at 62 last year and Unbound 200 this year at 63. Don’t know how many more 200’s I have in me but hope to see you in Emporia in 2025. 🚴‍♂️

[@TheRidewithBenDelaney]

Thanks, congratulations, and yes - see you in Emporia in 2025.

[@2up4down]

Have a good ride and a nice weekend.

[@TheRidewithBenDelaney]

Thanks, Mischa - you too!

[@RafaSplanB]

At 50, bikepacking races are my ticket now. Great video btw!

[@TheRidewithBenDelaney]

Cool. Which ones are you excited about?

[@RafaSplanB]

@@TheRidewithBenDelaney I just did Le Tour de Frankie in Mexico and Stagecoach in 2023. Now excited about Tres Cordilleras, Badlands, Basahaun, Across Andes, and eventually The Tour Divide. I hope to see you and your videos on some more Bikepacking races!! Cheers

[@3TZZZ]

Another excellent video Ben. Something I’ve found as I’ve aged is that the shrinking gap between resting and max heart rates has the biggest impact on performance. I’m 55 now which means my max heart rate is around 165bpm. This means that on any hill, I max out early! Now as we athletes age, we do get good at faking it and holding just under max HR. But there is a limit! 🙄 You’ll be 55 one day Ben! :) ...It also means that training in Zone 2 (70% of max) means riding at under just 115bpm, which is effectively a gentle ride down to the shops, almost impossible for an athlete and seemingly ineffective. Max heart rate doesn’t change with fitness. ...Ben it would be great if you could look into Zone 2 training for older riders. Does the 70% of max rule still apply, or does Zone 2 actually remain around 125 bpm (average 40 year old) in order to be effective, regardless of max heart rate?

[@EvidenceofaFabulousLife]

You got 10 years on me Ben, plenty of time whippersnapper! My next event is 2000kms in the UK, The Great British Divide. It’s just a long ride, right? 😂 Just signed up to FasCat, let’s see. Digging it so far, mostly the adaptability. Cheers, Tim

[@clarkmontagu7418]

Great video Ben. 👍

[@FasCatCoaching]

Thanks for the video Ben! Hit us up with any pocket protector questions you all 🤓

[@cdeeryan]

I did not catch the name of the App you mentioned towards the end, to build a training plan??

[@TheRidewithBenDelaney]

FasCat! Link in the video description.

[@richardhaselwood9478]

Thanks Ben Just hit 50, and would like to, at least think about the odd MTB or road race. Unfortunately, my work commitments make training really complicated...

[@neilashton9459]

That’s a pretty impressive palmares Ben. And your post “official” media channel is equally so.

[@TheRidewithBenDelaney]

Thanks, Neil. It's funny working on KZbin. I miss the collaboration of the teams from magazines and websites, but I'm enjoying the freedom.

[@biketrybe7071]

Thanks for the content. I'm 60 and have been riding and racing my entire adult life. For the last few years, I've been competing in the Haute Route race series in France, so have been training a lot. I recently had a cardiac calcium test. My understanding is that we're meant to have a calcium count of zero, and if it's over 100 then statins and other meds may be prescribed. I have never had any cardiac issues but my calcium count is 900! My cardiologist did some research and discovered that there is, what he calls, an "emerging phenotype" of middle-aged and older riders with very high calcium counts. The effects of this are not well understood. I wonder if your guest knows anything about it.

[@TheRidewithBenDelaney]

The Haute Routes are sweet, eh? I really enjoyed getting a chance to do the Rockies test event the year before they launched it. But of course the Alps & Pyrenees events are the premier ones - and for good reason! I don't know about the calcium count, but I can ask my friends Lennard and Chris, who wrote this book, which you might want to check out: 'The Haywire Heart: How too much exercise can kill you, and what to do about it": amzn.to/3KWesG8

[@biketrybe7071]

@@TheRidewithBenDelaney Hi, Ben. Thank you very much for the thoughtful reply. I have read excerpts from The Haywire Heart that were cited in other literature pertaining to heart issues in athletes. I shall have to give a more comprehensive read. Yes, Haute Route is a pretty amazing experience.

[@EdZachary1]

Practice Sports!

[@venicrable]

How deep are those rims? 55mm?

[@thomasanderson9545]

Sleep? Injuries?

[@elleffeff]

Feel free to take your lids off, for a 30 minute chat 🙃

[@TheRidewithBenDelaney]

You know what looks sillier than two old guys standing around in a field in stretchy pants and helmets? Two old guys standing around in a field in stretchy pants with helmet hair and forehead indentations. 😁

[@elleffeff]

@@TheRidewithBenDelaney I figured this was the reason. Seeing the pedestrians passing by in the background, the whole scenery did not look too scary dangerous.

[@IowaNinersFan]

Don't know about power meter, cadence and eating healthy. I just get on a bike and ride - to and from work, bikepacking, trails, gravel routes year round in snow, sleet, hail, rain, heat and humidity. About the only time I don't "ride" is when there's a foot of snow on unplowed roads. That's when I ride around the neighborhood until the plowers roll around.

[@richardhaselwood9478]

Well then, this video isn't for you... God I hate it when people say "Just ride". This video is literally about helping older riders train for racing, which typically requires a training plan.

[@andymarks1049]

Nope, Tour de Vineyard. Easier, w beverages.

[@TheRidewithBenDelaney]

And Palisade peaches.

[@twdogtrading]

Events should have "beyond" as an age group.....

[@user-rv5me3ye8n]

Resting, by lying on the couch? Impossible, the more I ride my bike, the longer the honey do list gets . . rest days are full of chores and family stuff . . .

[@michaeldee697]

#andbeyond

[@TheRidewithBenDelaney]

To infinity! (Toy Story reference probably lost on you, but worth a shot.)

[@deanf2259]

Why not try riding your bike consistently.

[@brucehumphries6889]

How to be fast at 50? Be fast when you’re 25!!

[@JohnBruno13]

Could be true for swimming but surely not for cycling. I think what really matters is what you do (and eat) between your 25th or 30th and your 50th birthday.

[@brucehumphries6889]

@@JohnBruno13 You can’t replicate the effects of mileage and racing at younger ages and how it can transfer into older age, if you stay consistent and keep pedaling.

[@jmscheel]

You never answered the question of how old you are.😂. Don’t have to punt to Frank for that one.

[@wurm8648]

You missed it, it was the very last thing he says in the video!

[@jmscheel]

@@wurm8648 How did I miss it?

[@Tarmaccyclocross]

On the road and if you are going off road get a mountain bike

[@jayswavely6371]

Mountain biking is way more fun

[@sim999]

I will save you ~30min. You need train & rest & eat. You will not get more from this video, no template, no details, no examples. Not sure what's the point

[@mattgrace8119]

Thanks!

[@TheRidewithBenDelaney]

Thanks, Matt!