"Let's cut the fluff. Yes, VO 2 max drifts down over time. Recovery takes longer. Muscle doesn't hang around for free. But cyclists who keep showing up-riding often, sprinkling in smart intensity, and actually recovering-are staying shockingly strong well past 70. A growing number are still turning pedals in their 80s and even 90s. Not unicorns-just consistent riders who refuse to hand the keys to the calendar."
"Ride often (most rides easy): Stack repeatable rides. Zone 2 is your base; let it do its quiet magic. Sprinkle intensity: 1-2 short sessions weekly (hills, tempo, or controlled intervals) to slow the slide in power and VO2. Strength 2×/wk: Hips, glutes, quads, core, back. Bodyweight or light resistance is plenty if you're consistent. Recovery like you mean it: Sleep first. Then protein, hydration, and true easy days. Older bodies rebound-just on a longer fuse."
Aerobic capacity and muscle decline with age, but consistent training preserves surprising top-end fitness. Regular cycling improves immune markers and reduces long-term health risks, supporting longer independent living. Many riders in their 70s, 80s, and 90s log meaningful weekly miles, including touring. A practical longevity approach includes frequent easy rides (Zone 2) as a base, one to two short intensity sessions weekly to slow power and VO2 decline, twice-weekly targeted strength work, and prioritized recovery: sleep, protein, hydration, and true easy days. Skills and safety practices are essential to translate fitness into sustained, safe riding.
Read at Theoldguybicycleblog
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