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Senior Cycling Training: Why is it Never Late to Push Those Pedals

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Every year, we add a number to our age. This is an inevitable fact. However, growing old has nothing to do with these numbers. You should never give up on your passions thinking that you are too old. Consider, for example, cycling. Unlike many other sports, cycling is something that can be taken up by any person, at any age. Senior cycling training is getting increasingly popular these days. In the following sections, we will see how to rock cycling at any age. As you cross the digit 30, 40 and 50, it is normal to think of retiring and living peacefully in idyllic surroundings. But the fact is that life doesn’t suddenly become any better after this age. Therefore, your aim should be to stay fit and active to enjoy the senior years of your life.  Cycling is an excellent way to set your fitness goals and achieve them.

Before we get into the details of adult training wheels, let us see the basic features of cycling in different age groups. Understanding these features will make it easier for you to understand the requirements of cycling in your age.

Cycling in Different Age Groups

Cycling in the Age Group 20 to 30

The bodies in this age group are like a burgeoning force. With the peak of fitness, energy, and stamina, cyclists in this age group tend to focus on speed. Their muscles are primed for action and they have a great ability to recover fast. However, in your 20s, the body needs a lot of practice to increase endurance. More dietary control is required to maintain the flexibility and resilience of your muscles.

Cycling in your 20's need focus

Cycling in the Age Group 30 to 40

The thirties come with a higher endurance and natural strength in your muscles. Your body focuses more on long-lasting performance than speed. However, the metabolism slows down marginally. On resting days, the cyclists in this age group should cut down on some calories, and their cycling training program should focus equally on workout and rest sessions.

Cycling in Age Group 40 to 50

This age group witness a reduction in average heart rate and bone mass. This means that you should refrain from high-intensity workouts, but riding cycles for fun are highly recommended for this age group. This keeps your muscles primed and active and increases their recovery potential. Your food intake should focus on healthy options only because it is difficult to lose weight by cycling in this age group. Make sure you don’t stack up against any unwanted weight.

Learn all about How to Monitor Heart Rate and Heart Rate Zones While Cycling

senior cycling
Opt for recreational cycling (source)

Cycling at Age 50 and Above

In this age group, cyclists should focus on regular and light cycling. This will keep their joints active and primed, their muscles flexible and their body more active. The diet should be rich in minerals and calcium to strengthen the bones. Bicycle training program over 50 consists predominantly of pilates and yoga. 

Tips for Bike Riding at a Senior Age

Bike riding is typically started as a kid. But it is a skill that can be learnt at any age. If you did not learn to ride the cycle when you were much younger, you should start today. With a good bike and some practice, you will learn how to ride a bike. Here are a few tips to make it easier for you to ride a bike at a not-so-young age:

Tip #1 Believe You Can Do It

Overcoming your fear of the cycle is the first step towards cycling. Bike riding has no upper age limit. There are plenty of people who never rode a cycle in childhood or early adulthood. This doesn’t mean that they won’t be able to ride one ever. These days, more and more people are starting cycling at 50 years of age or even more.

Tip #2 Stay Fit

Fitness is not a goal, it is a way of life. If you pay attention to your lifestyle and get regular health check-ups done, there is nothing that should stop you from joining the over-50 cycling club. Staying hydrated and eating right is an absolute requirement. Before starting, you should discuss this with your health practitioner who will advise you better.

Check out - Yoga for Cyclists: 15 Best Poses for Stronger and Flexible Body

stay fit
Indulge in yoga (source)

Tip #3 Choose the Correct Size of Bike

Nothing is more important in senior cycling training than the right height and size of the bike you ride. You should be able to stand on the push bike comfortably without the top tube pressing hard against you. When sitting on the seat, the pedals should be reachable easily and the feet should touch the ground. At the same time, the handlebar and brakes should be well within reach.

Know more: Ideal Saddle Height is Never Same for Two People: Find yours!

Tip #4 Understand the Braking System

In the beginning, it is important to apply equal pressure on both the brakes- front and rear. Understanding the braking system is vital because sudden or hard braking might result in a fall. 

braking system
Know the braking system (source)

Tip #5 Practice How to Get On and Off

Without actually moving the wheels of the cycle, you must practice how to get on a bike and how to get off it. This will help you learn how to ride a bike. Keeping the bike stationary in this situation is important for you to understand your body positioning while getting on top of the cycle and while alighting.

Tip #6 Take the Plunge

Once you have understood and practiced the above-mentioned steps, it is time for you to take the bike out to a park or a practice track. Have a good look at the surrounding terrain and the obstacles. Try to avoid bumps and obstacles in the beginning. With regular senior cycling training, it will not be difficult for your you to learn cycling.

Before you start pedaling, spend a few minutes trying to glide with the bike. As you develop a sense of balance, then hit the pedals and maintain your desired speed. Focus on cycling intervals and figure out your comfort zone of speed and balance. 

Tip #7 Give Due Importance to Strength Training

Senior cycling training programs should include exercises for strength and stamina building. Low to moderate intensity exercises in the senior age group will improve your performance and promote faster recovery.

Tip #8 Don’t Neglect your Sleep

Good sleep is vital for cyclists of all age group and cyclists over 50s are no exception. Using apps and gadgets for tracking your sleep cycle is also a great idea. These will help you focus on the workouts better.

track sleep with apps
Track your sleep with apps (source)

Tip #9 Practice Some More

Before hitting the road, it is important that you are confident about your balance on and off the bike. The more you adhere to your senior cycling training routine, the easier it will get for you. Choose a track that is easy and make sure that you are not away from civilization when you practice.

Tip #10 Recovery Time is Important

As the age progresses, the time to recovery also increases. This is why you should give due importance to resting intervals. Not recovering completely before your next workout can hamper all the progress you have made so far.

Don’t forget to wear the safety gear like knee caps and helmet whenever riding a bike. All cyclists fall down from their bikes and one should never compromise on safety. Cycling in your 60s and 70s is possible if you have the right mental frame for it.


Senior cycling training is all about enjoying the bike ride and taking it at your own pace. There is no need to compare your performance with anyone else. Cycling above your 50s will require you to focus more on recovery. Therefore, treat yourself to some really good rest and sleep after your cycling sessions. With these things clear in your mind, you will be able to make the most of cycling.

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