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Getting Back on the Bike: Road Cycling Tips for Older Cyclists

05.28.2024 by Scott Jangro // 1 Comment

Spring is here, though I’m no spring chicken! Getting older is filled with its own unique set of challenges, especially when it comes to staying active and healthy. As someone who recently decided to hop back on the bike after a few years off, I can tell you firsthand that it’s no easy feat. Throw in the fact that I’m cycling at an altitude of 6600 feet, and the difficulties compound even further. But with the right approach and mindset, it’s absolutely possible to overcome these obstacles and rediscover the joy of road cycling.

When I decided to get back into cycling, I was excited but also a bit apprehensive. It had been years since I last rode regularly, and I knew I was in for a challenge. The first few rides were rough. My legs felt like lead, my lungs were burning, and I struggled with balance and coordination. It was disheartening, to say the least. But I reminded myself that progress takes time, and each ride would get a little bit easier.

Living and cycling at 6600 feet above sea level adds another layer of complexity. The thinner air at higher altitudes means there’s less oxygen available, which makes every pedal stroke feel harder. I noticed that my heart rate was higher than usual, and I had to take more frequent breaks to catch my breath. Hydration also became crucial, as the dry air can lead to quicker dehydration.

Tips for Building Endurance and Stamina

  1. Start Slow and Steady: Don’t expect to ride long distances right away. Begin with shorter rides and gradually increase your distance and intensity. This approach helps build endurance without overexerting yourself.
  2. Incorporate Intervals: Adding interval training to your rides can improve your stamina. Try alternating between periods of high intensity and recovery. This method can help your body adapt to the demands of cycling at altitude.
  3. Stay Consistent: Consistency is key. Aim to ride regularly, even if it’s just for a short duration. The more you ride, the more your body will adjust and improve.

Managing Joint Pain and Muscle Soreness

As we age, joint pain and muscle soreness can become more prevalent. Here are some strategies that have helped me manage these issues:

  1. Proper Bike Fit: Ensuring your bike is properly fitted to your body can make a significant difference. Consider getting a professional bike fitting to adjust the saddle height, handlebar position, and other components.
  2. Warm-Up and Cool Down: Always start your rides with a proper warm-up to get your muscles ready and end with a cool-down to prevent stiffness and soreness. Warm-ups are not something I’ve ever really done as I never really felt any benefits. I tend to warm-up live, and just start out a bit slower rather than just go hard.
  3. Stretch Regularly: Incorporating regular stretching into your routine can improve flexibility and reduce muscle tension. Focus on areas that tend to get tight, like the hamstrings, calves, and lower back. Also something that I’ve neglected in my younger days, I find that this helps as I get older.

Leveraging Other Activities to Supplement Fitness

While cycling is my main passion, I’ve found that incorporating other forms of exercise into my routine helps keep me active and balanced. One of my favorite supplements is using my Hydrow rower. It’s nowhere near as solid a workout as cycling, but it keeps me active when I can’t make the time to get on the bike. Rowing offers a fantastic full-body workout and helps maintain cardiovascular fitness.

Additionally, running and even walking can be excellent ways to stay fit. Running builds cardiovascular endurance and strengthens the legs, while walking is a low-impact exercise that can be easily incorporated into daily routines. These activities are particularly useful during off-seasons or when the weather isn’t conducive to cycling. If I’m ever feeling like I’m in shape, I can always rely on a 2 mile run to put me back in my place!

Staying Motivated

Finding the motivation to keep riding can be tough, especially when progress seems slow. Here’s what has worked for me:

  1. Set Realistic Goals: Setting achievable goals can provide a sense of accomplishment and keep you motivated. Start with small targets and gradually increase them as you improve.
  2. Join a Community: Riding with a group or participating in local cycling events can provide camaraderie and encouragement. It’s always more fun to ride with others who share your passion.
  3. Celebrate Milestones: Take time to celebrate your achievements, no matter how small. Each milestone is a step towards better health and fitness.

Getting back on the bike as an older cyclist is undoubtedly challenging. But with patience, persistence, and the right strategies, it’s possible to overcome these challenges and enjoy the many benefits of cycling. Remember, every ride is a victory, and the journey itself is the reward. So, gear up, stay hydrated, and hit the road with confidence.

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Categories // cycling, fitness

When can you call yourself a cyclist?

10.21.2016 by Scott Jangro // 5 Comments

When can you call yourself a cyclist?

“When can I call myself a cyclist? …and when do I start shaving my legs?”

A friend asked me this the other day.

He’s a runner, and just got himself a road bike. We live 2000 miles apart, but we pledged to get together to do the Triple Bypass ride in Colorado next summer. 120 miles and 10,000 feet in climbing over three mountain passes. That should keep us going on the trainer over the winter.

The legs thing was a joke, but it implied that there’s some rule. And I think we all feel it when starting out, that we’re not yet part of The Club.

So what is it that makes you a cyclist? An expensive bike? lots of lycra? a 30 mile ride? a century? An endo? Road rash? Near death by angry motorist? 19mph average? a Strava account?

There are people who put their own judgment criteria on a question like this. But so what.

If you’re driving a car, you’re a motorist.
If you put on running shoes and go for a loop, you’re a runner.
If you walk across the street, you’re a pedestrian.
If you watch a football game, you’re a spectator.
If you jump on a bike, you’re a cyclist.

There are fast ones, slow ones, timid, and bold, kind ones and jerks. But if you get on a bike and enjoy it, you’re a cyclist.

I’m in The Club, and officially, you’re in. Congratulations. Your card is in the mail.

Don’t let someone else’s elitist attitude or douchebaggery keep you from getting out there with others, having fun, getting in shape, or even competing.

Or keep you from shaving your legs. (Don’t knock it until you try it guys.)

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Categories // cycling

We Have Met The Enemy and He is Us

07.03.2015 by Scott Jangro // 9 Comments

Road rage is a serious problem for cyclists. If you’ve ridden any amount of time, you’ve certainly experienced the extra loud horn, the close pass, the over-revved engine, shouts, and the hand gestures.

And at the same time you’ve probably thought, “What the F***?!? I wasn’t doing anything. Jerk.”

Where does the road rage come from?

Well, I saw them today. From the perspective of a driver. The reason for all the road rage.

I was driving through my small town today, which is itself a small slice of cycling heaven. Lots of cyclists start here or ride through here. I often get groups of 30 riders coming past my house on big club rides, and there are endless solo or pairs coming through all the time.

The roads are narrow, there are few painted lines even, blind corners and hills, and there are no sidewalks. Just road and soft shoulders. It’s a place where drivers and cyclists truly need to co-exist.

There’s one particular fun hill to climb and descend. It’s about a half mile up and another half down. The downs end at stop signs.

I was driving my kids to camp this morning heading up this hill as I approached a line of three cars stuck behind a group of four cyclists, and I quickly caught up. The car in front couldn’t pass because the group was pretty well oblivious to the fact that there were cars lining up behind them. They were attacking the hill, standing, riding hard, bikes jerking back and forth as happens in a sprint, passing each other erratically as in a race. It was pretty well impossible to pass safely, or at least comfortably, in a car even though they were going well under the speed limit up this hill.

They reached the top of the hill, still without allowing anyone to pass, and bombed down the descent, pulling ahead of the cars. (No problem with that part.)

Until they reached the bottom, where they took a left turn at a 4-way stop at full speed. In full view of at least 4 motorists who are already watching closely and shaking their heads at these guys.

Inconsiderate and reckless. And damaging to the entire cycling community.

Now these guys are serious cyclists. They know what they’re doing. They all wore the kit from a local racing club.

They are too serious, apparently, to care.

I’m no stickler for traffic rules on the bike. I’ll run stop signs, but certainly not without slowing down, and only if I can see that there’s no cars around, or at least if there are, if I have eye contact of a driver who is letting me go through. And I’ll wave thanks.

And if I’m at all in view of motorists, I’m much more careful about how I behave. Because I know that they’re watching and judging.

Does this make me any better than these guys? I don’t know.

How we behave affects all of us.

Update

So in the comments, I got called names by another cycling blogger about this post.

Here’s the intersection. The guys came through here at at least 20mph and took that blind left at speed.

It’s a 4-way stop sign. So it’s pretty safe to assume that all cars will stop. But that’s not really the point. There’s also the law that cyclists should stop just like cars. That’s also not really the point. I roll through stop signs all the time.

This was just a reckless display. that gives us all a bad rap.

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