I'm now a Masters rider.

And if you're reading this, chances are you're either already in the same boat — or fast approaching it.

At some point, the conversation shifts. You stop hearing about VO2 max PRs and start hearing whispers like:

“You're not 25 anymore.”

“Recovery’s slower now.”

“You might want to back off a bit.”

But here’s what most people misunderstand:

You can still get faster. You just have to train differently.

This week on the podcast, I sat down with legendary coach and author Joe Friel — the man behind The Cyclist’s Training Bible and Faster After 50. We talked about what really happens as we age, and more importantly, what we can do to offset and reverse some of that decline.

What Changes as We Age?
There’s no way around it — some things shift physiologically:

VO2 Max declines (starting in your late 30s)

Muscle mass drops, particularly in the upper body

Body fat increases, even if the scales don’t move

The mistake? Hoping that more riding alone will solve it.

It won’t.

But with structure, we can not only hold the line — we can push it forward.

A Smarter Approach to Aging and Performance
Joe outlined a simple, evidence-based framework that every aging athlete should adopt:

Strength Training
Twice per week, year-round. Focus on the upper body to maintain lean mass, strengthen bones, and reduce injury risk. This is non-negotiable.

Consistent Volume
You don’t need 20-hour weeks, but you do need regularity. Sporadic training leads to rapid VO2 max decline.

High-Intensity Intervals
Just twice weekly is enough. VO2 work — 3 to 5-minute efforts at 90–100% of max — preserves and even improves capacity.

Quality Sleep
Most athletes overlook this. Less sleep = less adaptation. Prioritize 7+ hours, especially during heavy blocks.

Protein Intake
Older athletes need more protein to maintain muscle. Shift away from refined carbs and toward nutrient-dense, high-protein meals.

Redefining What Progress Looks Like
Progress after 40 might not mean beating your all-time best FTP.

It might mean:

Staying strong in your local group ride

Recovering faster between sessions

Maintaining a high VO2 max well into your 50s and 60s

Riding consistently — without injury, burnout, or frustration

This isn’t about lowering expectations. It’s about adjusting the framework to meet the reality of the body — and still driving toward excellence.

The Self-Coaching Academy — Coming Soon
For the past 12 months, I’ve been working quietly on something new. Something that pulls together everything I’ve learned over 12 years of coaching and hundreds of conversations with the sharpest minds in endurance sport.

It’s called The Self-Coaching Academy.

It’s been our most-requested course to date.

The goal? To teach you how to:

✅ Coach yourself with precision
✅ Coach your son, daughter, or local club riders
✅ Build a side income as a certified cycling coach

No more second-guessing your plan. No more relying on cookie-cutter templates.

If you want to master the principles of training — and take full control of your performance — this is for you.
You can join the waiting list here 

More details next week.

Ride with purpose,
Anthony

P.S. If this resonates with you, forward it to a fellow Masters rider who's ready to stop guessing and start training with intent.

​