Tips for experienced cyclists over 50

For those who have been cycling for years, hitting the road or trails in your 50s and beyond can be just as rewarding as ever — if not more so, says fitness coach Josh Kristenson.

“However, it’s worth remembering that as our bodies change, so too should our approach to cycling,” he says.

Here are some of Josh’s expert tips to keep you riding strong, safe, and injury-free for years to come.

Prioritise bike fit and comfort

Even if you’ve been riding the same bike for years, it’s worth reassessing its fit. Small adjustments to saddle height, handlebar position, and pedal alignment can significantly impact comfort and reduce strain on joints. If you haven’t had a professional bike fitting before, now is the time to consider one — it can make all the difference in maintaining efficiency and preventing injuries.

Focus on recovery and flexibility

Recovery becomes even more important as we age. Stretching before and after rides helps maintain flexibility and prevents stiffness. Incorporate yoga or Pilates into your routine to improve mobility and reduce the risk of injuries. Also, be sure to listen to your body — if you need extra rest days between rides, take them without guilt.

Build strength off the bike

Cycling is excellent for cardiovascular health, but it’s also important to maintain overall strength. Strength training, particularly for the core, legs, and back, helps improve endurance and balance while reducing the risk of injury. Consider adding resistance exercises, bodyweight workouts, or even light weightlifting to your training regimen.

Adapt your training plan

Your fitness goals may evolve over time, and your training plan should reflect that. Instead of high intensity rides every day, mix up your routine with long endurance rides, short sprints, and active recovery sessions. Interval training can help maintain power and stamina while reducing excessive strain on the body.

Upgrade your gear

Technology has come a long way, and newer cycling gear can enhance both performance and comfort. Consider upgrading to a lighter frame, better shock-absorbing seat, or an e-bike for extra support on longer rides. Wearing high-quality padded shorts and gloves can also reduce discomfort on extended journeys.

Stay hydrated and fuel properly

Proper nutrition and hydration become even more critical as we age. Dehydration can lead to fatigue and muscle cramps, so always carry enough water. Fuel your body with a mix of protein, healthy fats, and carbohydrates to maintain energy levels. On longer rides, bring snacks like nuts, bananas, or energy bars to keep your stamina up.

Ride smart and stay safe

Experienced cyclists often have excellent bike-handling skills, but staying safe should always be a top priority. Ensure your helmet is in good condition, wear bright or reflective clothing, and always follow road rules. Consider using a rear-view mirror or GPS tracking device for added safety.

Enjoy the ride

Cycling should be about enjoyment, adventure, and staying active. Whether you’re exploring new routes, joining group rides, or simply enjoying the fresh air, keep your passion for cycling alive. Adjust your approach as needed but never stop doing what you love!

By making these small adjustments, you can continue to enjoy the freedom of cycling while keeping yourself strong and healthy for years to come.