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How to support cycling as we age?

Susanne Wilhelm | Published on 6/3/2024
How to support cycling as we age?

by Susanne Wilhelm

I did a web search and found several articles on the topic. I found lots of good advice. The take away from these readings that I felt could be easily incorporated to most any training regimen is prioritizing recovery. Some simple changes that don’t require extra time on the bike or at the gym could help.

Recovery in the past for me was 1. Drinking what was left in my water bottle, 2. Eating something yummy after all I just cycled all those miles, 3. Taking an NSAID, ibuprofen (Motrin) or naproxen (Aleve) then jump in the car and drive home. Sometimes I would stretch a little. This was after racing my husband to the end of the ride.
So lets look at a revised end of ride routine. First, end the ride with a 10 minute cool down. Second, of course, finish the water bottle and consider drinking more water on the drive home (good hydration is a whole topic by itself). Third, add some protein to the carbohydrates in the food eaten post ride. Some peanut butter, nuts or chocolate milk. Stretching or mobilization can wait until after you are home and cleaned up or when watching TV at night. Avoid NSAIDs and the upset stomach and stress on your kidneys.

A simple way to help your legs after a ride is to elevate them. Lie on the floor with your legs up against a wall. Stay there for 3-4 minutes for every hour ridden or more if you like. I’ve done this in yoga class and it felt lovely. Now I know I can use it for cycling recovery as well.

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