‘Bolster your bones and eat more protein’

Oli Williamson, physiotherapist with Marylebone Health, urges older cyclists to work hard on maintaining strength. “As we age, the natural decline in muscle mass (sarcopenia) and bone mineral density (osteopenia or osteoporosis) can profoundly affect cyclists,” says Williamson. Sarcopenia leads to reduced muscle strength and endurance, while decreased bone density increases susceptibility to fractures, particularly in the hip, spine, and wrist. “To mitigate these effects, strength training is crucial. Physiotherapists recommend incorporating strength and conditioning sessions – two or three times weekly – focusing on compound exercises like squats, leg press, and single-leg movements. For bone health, exercises such as bar bell back squats and dynamic movements like box landing and hopping are beneficial.”

Williamson’s colleague at Marylebone Health, Dan Guillemette, provides the following advice on optimum nutrition choices for older cyclists. “As muscles become ‘anabolically resistant’ with age, consuming higher amounts of dietary protein is essential to stimulate muscle protein synthesis,” he says. “Incorporating protein-rich foods like milk, yoghurt, cottage cheese, meat, fish, and eggs alongside resistance training is crucial. For plant-based cyclists, larger portions of plant protein sources may be needed, with supplements like soya or pea protein powder being beneficial,” he adds.

Include around 40g of protein per meal. Recreational cyclists often under-consume protein. “During long rides, small protein-rich snacks such as protein bars, or shakes from protein powder, can help prevent muscle breakdown. Additionally, consider calcium, omega-3, vitamin D, and potentially creatine supplements.”