Bicycle training program over 60? Guide for a senior cyclist to have more endurance
Are you looking for a bicycle training program over 60? You’re over 60 and want to start cycling, but you’re not sure how to get started or what program to follow.
It can be tough to know where to start when it comes to starting a new exercise routine, especially if you’re over 60. There are so many different programs and options that it can be hard to decide which one is right for you.
Our bicycle training program is perfect for cyclists over 60. This program is designed specifically for older adults, and includes workouts that are low impact yet still effective. Plus, our easy-to-follow instructions by Josh Quigley make getting started a breeze.
Bicycle training program over 60
There are many bicycle training programs that cater specifically to seniors. Cycling is a great way to stay active and improve your overall health, and there are plenty of resources available to help you get started.
One great option is the Silver Sneakers program, which offers free or discounted access to gyms and fitness classes for seniors. Many local YMCAs also offer cycling classes, and some even have special programs for seniors.
Of course, you don’t need to join a class to start cycling. Just getting out on the open road (or trail) can be a great way to enjoy the outdoors and get some exercise. If you’re not sure where to start, check out your local bike shop – they can help you find the perfect bike and gear to get started.
Some physiological changes you might meet in your 60s
As you age, you may notice some changes in your body. These changes are normal and nothing to be concerned about. Just be sure to focus on quality over quantity and listen to your body so you don’t overdo it and get injured.
Some of the changes you may experience in your 60s include:
- A decrease in VO2 max
- A decrease in muscle mass
- A decrease in bone density
- A decrease in aerobic capacity
- An increase in body fat percentage
Even though these changes are normal, they can still impact your training. So, be sure to take them into account when planning your workouts. And, as always, listen to your body and don’t overdo it!
Myths of training for cyclists 50 and older
All performance markers will go downhill after you hit the big 5-0!
In fact, many performance markers actually improve after age 50. For example, VO2 max (a measure of aerobic fitness) declines by about 1% per year from age 25 to 40, but then levels off and may even increase slightly after age 50. So, don’t assume that all your performance markers will get worse after 50.
Older athletes can not sprint as fast as younger ones
A recent study found that master cyclists (aged 55-59) could sprint just as fast as younger cyclists (aged 20-24). So, don’t believe the myth that you can’t sprint as fast after age 50.
Older athletes can not handle high training
A study of master runners found that they could handle training loads that were just as high as those of younger runners. So, don’t be afraid to push yourself in training, even if you’re over 50.
They can not recover from back-to-back hard days
A study of master cyclists found that they recovered just as well from back-to-back hard days of training as younger cyclists. So, don’t let age stop you from cramming in some extra training when you have the time.
Why should seniors take part in endurance training?
- Reduces the risk of chronic diseases such as obesity, diabetes, and heart disease
- Helps to maintain healthy bones and muscles
- Increases lifespan
- Improves mental health and cognitive function
- Reduces stress and anxiety
- Increases energy levels
- Improves quality of life
- Increases sense of achievement and accomplishment
Guide for a senior cyclist to have more endurance
If you’re over 60 and enjoy riding your bicycle, you may find that your endurance isn’t what it used to be. Here are a few tips to help you increase your endurance so you can keep enjoying the activity you love:
- Start slowly and gradually increase your mileage. If you try to do too much too soon, you’ll just end up getting injured or burnt out. Instead, start with shorter rides and gradually build up to longer ones.
- Incorporate some hill work into your rides. This will help strengthen your legs and improve your overall endurance.
- Make sure you’re staying hydrated during rides by carrying a water bottle with you and taking breaks frequently to drink.
- Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains. This will give you the energy you need to ride longer distances.
- Get plenty of rest and recovery time between rides. Your body needs time to recover from the strenuous exercise, so make sure you’re getting enough sleep and taking breaks when needed.
Following these tips will help you increase your endurance as a senior cyclist. With a little bit of effort, you’ll be back to riding like you used to in no time!
3-month plan to build a endurance for a senior
Start with two to three days per week of endurance training, gradually working up to five days per week
- Week 1: Start with 15-20 minutes of endurance activity and gradually increase by 5 minutes each week
- Weeks 2-4: Once you’re able to sustain 20 minutes of endurance activity, begin to alternate between days of high intensity (such as interval training) and low intensity (such as a long, slow distance ride)
- Weeks 5-8: After eight weeks, you should be able to sustain 30-40 minutes of endurance activity. At this point, you can begin to add in more challenging rides such as hill climbs or longer distances.
- Weeks 9-12: By the end of 12 weeks, you should be able to sustain 45-60 minutes of endurance activity. At this point, you can continue to challenge yourself with longer rides and more difficult terrain.
Endurance training is an important part of a senior’s fitness routine. By following a gradual and progressive plan, you can safely increase your endurance and improve your overall health and well-being.
Guide to train when you age
In your 20s
Most people in their 20s are able to handle a pretty high volume of training without any negative effects. This is the time to really build a strong base of endurance by doing long rides, century rides, and multi-day tours.
In your 30s
Your 30s are a good time to start focus on quality over quantity. As you age, it becomes more important to focus on quality workouts that are specific to your goals. For example, if you’re training for a race, you’ll want to do more interval training and hill repeats. If you just want to stay fit and enjoy riding, long rides at a moderate pace are still beneficial.
In your 40s
In your 40s, you may find that you can’t train as much as you used to. This is normal and nothing to be concerned about. Just be sure to focus on quality over quantity and listen to your body so you don’t overdo it and get injured.
In your 50s
Your 50s are a good time to start thinking about tapering your training as you age. You may not be able to handle the volume or intensity of training that you could in your 20s or 30s, but that’s OK. Just focus on maintaining your fitness level and enjoying riding.
In your 60s and beyond
As you enter your 60s and beyond, it’s important to focus on staying active and keeping your muscles strong. Endurance training is still beneficial, but you may want to focus on shorter rides at a moderate pace. Strength training is also important as you age, so be sure to include some strength-training workouts in your routine.
No matter what your age, endurance training can be beneficial. Just be sure to focus on quality over quantity and listen to your body so you don’t overdo it and get injured. With a little bit of planning, you can safely enjoy the benefits of endurance riding at any age!
Next, we will have a look at some activities you can do in off-season.
What can you do during off-season?
Lower the volume and intensity of your training
As the weather gets colder and the days get shorter, it’s important to reduce the volume and intensity of your training. This doesn’t mean you have to stop training altogether, but you should scale back your workouts so you don’t overdo it and get injured.
Try other fun activities
Just because it’s getting cold outside doesn’t mean you have to stop being active. There are plenty of other fun activities you can do in the off-season, such as cross-country skiing, snowshoeing, and ice skating. So, get out there and enjoy the winter weather!
Start using your trainer
If you have a trainer, now is the time to start using it. Trainers are a great way to stay in shape during the off-season, and they can help you prepare for your spring racing season.
So, don’t let the cold weather stop you from being active this winter. There are plenty of ways to stay fit and have fun, even when it’s chilly outside!
Manage your weight
As a cyclist, it’s important to maintain a healthy weight. Not only will this help you perform better on the bike, but it will also reduce your risk of injury. Here are some tips for managing your weight:
- Monitor your weight regularly and make adjustments to your diet as needed.
- Eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.
- Limit your intake of processed foods, sugary drinks, and saturated fats.
- Get enough protein to support your training needs.
- Drink plenty of water to stay hydrated.
Perform some Weight-Bearing Activities
In addition to cycling, it’s important to do other weight-bearing activities to maintain bone density and muscle mass. Some good options include walking, running, hiking, and strength training. So, be sure to mix up your workouts and include some variety!
Preparatory Strength Training
Preparatory strength training is a type of training that helps you build the strength and power you need for cycling. This type of training is important for all cyclists, but it’s especially important for older athletes. Pre-season, pre-event, and even during the event are all great times to do preparatory strength training.
F.A.Q Bicycle training program over 60?
What is a good cycling speed for a 60 year old?
There is no definitive answer to this question, as it depends on many factors, such as fitness level and terrain. However, a good rule of thumb is to start with a moderate pace and then increase your speed as you get more comfortable.
Is 60 too old to start cycling?
No, 60 is not too old to start cycling! In fact, cycling is a great way to stay active and healthy at any age. Just be sure to start slowly and listen to your body so you don’t overdo it and get injured.
Can you learn to ride a bike at 60?
Yes, you can learn to ride a bike at 60! It’s never too late to learn something new. Just be sure to start slowly and take your time. You may also want to consider taking a beginner cycling class so you can get some professional instruction.
Is exercise bike good for over 60s?
Yes, an exercise bike is a great option for people over 60. It’s a low-impact activity that can help you stay active and healthy. Just be sure to start slowly and increase your intensity level gradually. You may also want to consult with a doctor before starting any new exercise program.
If you’re over 60 and looking for a training program, Big Buddy Bike can help. Our bicycle-based training program is designed specifically for seniors, and it’s helped many people stay active and improve their health. We have locations all over the country, so visit us on bigbuddybike.com to find one near you. You won’t regret it!