Fullforce

I have no idea what to expect, so here goes:


Is it still possible to make speed gains (I'm 50 years old) if you've been cycling regularly for over two years? I feel as though I've pretty much maxed out. I've been trying intervals, long rides, recovery rides, etc..., and I've been very consistent.

Commodus

I think once you start to get over the 30 hours a week mark you start to taper off.

So if you have a structured, effective training plan that keeps you on your bike for 30 hours a week or so, with regular competitive events, you're probably as fast as you're going to get.

androidtt

I thought it took five years to figure out whether you're really good at something? Or was it two? I remember hearing it from a coach this year.

Carbon Unit

I had a professional trainer tell me it could take five years to hit your peake. Every year I get a little faster and a little stronger. Stick with it and you will get faster.

Fullforce

30 hours is quite a bit, so maybe there is hope; I'm riding about 10 hours a week right now.

abstractform20

depends...although your body is deteriorating and you have managed to maintain a certain level of progress, so its not bad. but are you getting enough rest and calories?

DropDeadFred

you need a friend. some competition...it will give you perspective and the drive to push your max further...JMO

DropDeadFred

you can generate muscle at 50, saying deteriorating makes it sound like hes on his death bed. He can definitely work to MAINTAIN or ADD muscle at this age, granted its not like being 17 or 20

AlexZ

Ha! I"m 67 and I can still build muscle just fine!

patentcad

I saw throw in the towel before you get sucked down the BF Rabbit Hole.

MajorMantra

Don't fixate on speed as a way to assess gains, it's subject to too many variables. If you want to be harder/better/faster/stronger, push your limits by riding with groups that are faster than you and/or target some event or other.

revchuck 

Yup. I'm 59 [ETA: and have been cycling for three years], and keep getting better through both structured training and just riding. I could accelerate my development by concentrating on just structured training, but I do this for both fun and fitness, and the training just ain't that much fun.

You mentioned that you do intervals and such, but didn't say whether you have a training plan. Throwing in random intervals can help, but doing them within the structure of a training plan brings the greatest gains.

Re: 30 hours/week...by age 50, you've probably got a job and a family and take both responsibilities seriously. That pretty much rules out 30 hours...or 20 hours... Most of us are lucky to get 8-10 hours/week, if that. Hopefully Commodus (the porcelain god?) was being facetious. You never know on the 41...

Herbie53

I started late (as a 44 year old fat guy riding on the MUP). How much and how quickly you can improve will depend on where you are starting from and what you are willing to put in, but yes you can still make gains. I think it is harder for the more seasoned, but very much possible.

Wesley36

For me, this has made a whole world of difference:



It take a certain amount of planning, but I have found it really helpful.

Commodus

I was not being facetious, and I don't care how much you cycle. I was simply saying that 30 hours a week is what I consider to be the upper limit on training volume.

Do you think that having a family changes this? The proper method of training remains as it always has, your priorities simply change.

revchuck 

Point taken. I inferred from your post that it was a recommendation, rather than a statement.

datlas 

You probably can make some gains or at least minimize losses, I think how much gains you can make really depends on your motivation and how structured you have been with training.

If you have some cash lying around invest in a coach who can set you up with a good program.

If you don't have the coin, get the Friel book above, one of Chris Carmichael's books, or something similar.

You should invest in a HRM at a minimum, and maybe a power meter if you can afford it.

Looigi

A power meter will unequivocally tell you if you're getting better, worse, or staying the same. It will also enable you train most effectively.

coachloren

What method are you using to gauge whether your getting faster or not? Here's an excellent way to test yourself. On a flat course with no stop signs or stop lights ride a 20 min TT. Record your average speed. Use the same course and do this several times per year and measure progress from time to time and year to year.

deacon mark

I am runner for past 33 years and now at 50 years old I have really done some serious cycling. I still run even almost the same amout about 40 miles a week and ride maybe 100 miles a week in good weather. Over the summer I did some 160-190 mile weeks with less running and I could see some improvement. Now after 3 years of the cycling I am probably close to max I can do better but have to stop running. For myself I have gained speed on the bike sure but I cannot see getting a whole lot better. I suppose I can do a 5 hour century but I could not imagine going less than 4 hours and 30 minutes. I never ride with a group so I cannot tell if that would help. When I hear of those going for a 4 hour century I just can not believe many can do that huge level of ability. I would say like a sub 3 hour marathon, except the marathon would hurt more when your done.

The one thing I seem to be able to do is to ride a really long way with not much struggle. I suppose I could ride all day at 18 mph with decent conditions but to go out and slam a ride above 25 mph for even an hour seems like a huge difference. I would consider concentrating on form and staying healthy in the end when we get to 50 a few minutes longer on the road for the same distance is still ok. If did not run I suppose I would gain but it would not be worth it their still is something about running a very hard 10 mile training run when you feel good that cycling cannot duplicate. Of course running I could never buzz downhill at 35 mph and that is fun, just have to be careful.

Fullforce

Thanks for all the suggestions: I am weighing every one of them very carefully. I was just wondering about gains because it seems as though I have plateaued and I have no more time at this time to train more hours, and I'd like to continue to be able to improve. I have a Polar CAD 200 heart rate/cadence monitor, so I am basing most of what I am perceiving as my progress on what it's telling me, and I haven't improved very much in at least a year. I can ride with groups, but I usually get dropped about 3/4 of the way when they start attacking. I do have several books as well.

shovelhd

If you've hit a plateau, then you need to dig deeper into your training and analysis. You say you have books, but do you understand what's in them? You don't have a power meter, but you do have an HRM, so you can train with that. Do you know what your FTP is? Do you know what your LTHR is? MaxHR? If not, then you should break out those books again and figure it out. Structured training is based on metrics that you'll need to know in order to set up a proper plan. Train hard, train smart, and you'll see gains.

Mike F

Im reading "Bike for Life - How to ride to 100". by Roy Wallack, and its been a good read. Describes the aging process and ways to deal with it.

Hermes

+1 and... Sometimes riders need a 3rd party to observe and inspire and tell them what to do - a coach. And there is nothing wrong with that. As far as the basic question are gains possible after 50+ with 2 years of riding? Yes.

gregf83 

That's likely part of your problem. If you're consistently riding 10 hrs a week at the same intensity it won't take long to plateau. What is your current training plan?

You could always try Hunter Allen's plan for getting to the next level.