In my 40s, I felt a brutal sense of physical decline, despite a lifetime of cycling and exercise. I was determined to take control of my health and fitness, not to relive my youth, but to embrace a new perspective on well-being. I wanted to be fit for life, not just for a sportive. So, I embarked on a journey of self-improvement, focusing on five crucial steps to rewind the clock on my health and fitness.
Mix up your cardio
One of the key lessons I learned was the importance of variety in my cardio routine. As we age, our weight becomes a critical factor in our health, and visceral belly fat can lead to a host of health issues. I realized that my long weekend rides were no longer challenging my body enough, and I needed to mix things up. I switched to shorter, harder, more fun midweek workouts, including intervals at different speeds, intensities, and cadences. This shift in my routine optimized my heart and lung health, and my body composition. I noticed an increase in power and quicker recoveries on the bike, and my longer rides became about pure pleasure, not just about achieving targets.
Hit the gym
Another crucial step was to hit the gym. As we age, our lean muscle mass deteriorates at a rate of 1% per year, and I needed to take action. I joined the gym and started a strength training regime, including squats, leg extensions, step-ups, hamstring curls, calf raises, shoulder presses, chest presses, seated rows, and lat pulldowns. I also did triceps dips, pull-ups, press-ups, and back raises. This routine improved my muscle mass, burned fat, boosted my metabolism, enhanced my mobility, and reduced inflammation. It also delivered an osteogenic stimulus, improving my bone density in the spine, hips, and thighs.
Move more
Daily movement is crucial in middle age. I started going for two to three walks a day, sometimes just around the block, other times over farm tracks. I also introduced mobility and flexibility exercises, including downward dogs, cobra poses, glute raises, lateral twists, and core exercises. This routine helped me control my back pain and feel more agile. I also deliberately ride more upright, adjusting to a more relaxed position as I age.
Eat smarter
Midlife nutrition can feel like a minefield, but I learned to keep it simple. I eat a balanced Mediterranean-style diet, manipulating my carb intake around my exercise routine. I have carbs for breakfast and lunch, but keep my evening meals carb-light unless I have a long ride planned the next day. I also broadened my protein intake to preserve my muscle mass, focusing on protein-rich foods like sardines, salmon, eggs, nuts, milk, chicken, cottage cheese, and peas. I strive to add as many vitamins and nutrients into every meal as I can, and consume 30g of fibre each day.
Recover well
In middle age, I've learned to pace myself better. I now safeguard my rest, sticking to a routine that includes no food after 7pm, a phone screen that turns black and white at 9pm, and bed by 10pm. I'm also more conscious of listening to my body, treating mental and physical stress as equal and additive. I've noticed a huge difference in my energy levels and immunity, and I feel fit, strong, durable, and energised.
In conclusion, focusing on my general health, not just my cycling fitness, has yielded surprising gains in my on-bike performance. I may not be as fast as I was, but I feel better, and at my age, that means more to me than any Strava PB.
