I always thought I’d slow down after 40.

Not dramatically. Not fall-off-a-cliff slow.
But I figured there’d be a quiet taper. A natural easing off.
A kind of agreement you make with the years.

That didn’t happen.

In fact, I’ve started to ride faster.

And I’m not alone.

There’s something happening in endurance sport.
A shift in how we think about aging. And it’s backed by real science.

This week, I want to break down what’s actually going on in the body as we age — and how you can train in a way that makes your 40s or 50s your strongest decade yet.

​Let’s tear down the old narrative. Here’s what the research really says.


Myth: Age Means Automatic Decline

Reality: The rate of decline is under your control

Yes — your VO₂ max begins to drop in your late 30s.
Yes — fast-twitch fibres start to fade.
Yes — body fat can creep up even when the scale doesn’t move.

But here’s what most people get wrong:
They treat this like gravity. Fixed. Unchangeable.

In reality, it’s more like erosion.
It happens faster when you neglect the things that protect you — training, strength, recovery.

Studies on masters athletes show wild variation. Some lose just 5% per decade. Others lose 40%.


The difference?


Consistency and volume.

Your floor — what you do consistently — matters more than your ceiling — your best week of the year.

If you want resilience, build it week by week.


The Blueprint for High-Performance Masters

Joe Friel (author of Fast After 50) said it best:

“You don’t stop being fast because you’re old.
You get old because you stop trying to be fast.”

The goal isn’t to train more.
It’s to train differently.

Here’s what that looks like.


1. Polarised Training: Hard and Easy, Nothing In Between

Dr. Stephen Seiler studied elite masters athletes and found a simple pattern:

80% of training: very easy

20% of training: very hard

Most amateurs hover in the grey zone — too hard to recover, too easy to adapt.
You can’t afford that.

Easy days: truly easy. Zone 1 or 2. Conversational pace. No ego.
Hard days: deliberate and intense. VO₂ max intervals. 5 x 3 minutes is a proven dose.

Do less. Recover better. Adapt more.


2. Endurance Starts in Zone 1

According to Vasilis Anastopoulos (Astana Head of Performance), low-intensity volume is the foundation.

Zone 1 isn’t fluff — it’s the work.

These rides push your first lactate threshold higher, grow mitochondria, and improve fat metabolism.
The result? You go harder for longer… without fatigue shutting you down.

They’re also gentle on joints and the nervous system.
That means repeatability — and that’s where real gains come from.

One long, steady ride a week is not optional. It’s your anchor.


3. Strength Training to Slow the Slide

By 50, muscle loss (sarcopenia) is no longer theoretical.
You feel it. Power fades. Coordination suffers. Oxygen uptake drops.

The fix? Strength training.

(This is why I built the Roadman Strength Plan, Check it out here -S&C

Just two sessions a week — 30–45 minutes — can significantly improve cycling economy and injury resistance.

Or, if the gym isn’t your thing, big-gear hill work.

You don’t need to bodybuild. You need to maintain function.
Strength is durability.


4. Recovery is the Backbone of Progress

At 25, you could stack interval sessions back-to-back.

At 50? You’re inviting injury.

Recovery isn’t indulgent. It’s productive.

Full rest days.
Seven to eight hours of sleep.
No guilt for skipping the “recovery ride.”

Burnout is not a badge of honour.
Progress lives in rest.




Here’s a week that blends structure with recovery:

Note: You can actually switch your regular 7 day training cycle to a longer 10 day micro cycle to make sure you don't skimp on rest. 




Two high-intensity sessions
VO₂max intervals, threshold sets, or hard group rides
(Tuesday, Friday)







Two to three low-intensity endurance rides
Long, steady rides at low heart rate
(Wednesday, Sunday, optional Monday)







Two Roadman strength sessions
Compound lifts or resistance-based big-gear work
(Monday, Thursday)







One to two full rest days
Plus consistent, quality sleep
(Adjust based on fatigue)




This approach preserves motivation, reduces injury risk, and builds year-round resilience.


Final Thought

If you’re 45, 55, even 65 — you are not finished.

You’re just entering a different game.
One where success goes to the wise, not just the willing.

You don’t need more hours.
You need more intention.

Train for adaptations. Recover with purpose.
Get strong. Stay consistent.


And don’t be surprised if you ride your best years long after most have hung up their wheels.

If this resonated, forward it to someone who thinks they’re past it.




Until then, ride smart. Ride strong.
You're not done yet.