Cycling is a sport that can be enjoyed at any age, and Grand Masters cycling is a category that is aimed specifically at older athletes. As a 63-year-old mountain bike racer with 30 years of experience, I’ve had plenty of time to explore the ins and outs of Grand Masters cycling. In this article, I’ll share some of my thoughts on this exciting category of cycling, covering topics such as training, nutrition, weight loss, motivation and indoor cycling.
What is a Grand Master cyclist?
First things first: what exactly is a Grand Masters cyclist? This category generally applies to cyclists over 60 years old. according to the rules of the specific competition or organization. The category is often divided into age groups or subcategories, such as 60-64 years, 65-69 years, etc. Your racing age is identified by your age at the end of the calendar year.
Grand Masters cyclists can compete in a range of cycling disciplines, such as road cycling, track cycling, gravel biking and mountain biking. They can compete in events ranging from local races to national and international championships. So don’t worry, you don’t have to compete with cyclists half your age. Click the link to get the full scoop on USA Cycling’s Masters Age Group races
Grand Masters cycling training
Good training is essential for any cyclist, but it is essential for older athletes. Our bodies become less resilient as we age and injuries may take longer to heal. It’s important to tailor your training to your own abilities and limitations and be careful not to overdo it. Here are some tips for Grand Masters cycling training:
Listen to your body
As an older athlete, you may need to adjust your training based on how your body feels on any given day. If you’re feeling particularly tired or sore, taking a break or doing a lighter workout is okay. This is one of the most critical elements of my training program. If you’re new to cycling, don’t worry if you get it wrong, it takes a while to get the feel for it, so be patient.
Cross train
Mixing up your workouts can help prevent injuries and keep things interesting. Consider incorporating other activities like swimming or yoga into your routine.
Focus on recovery
Recovery is just as important as the training itself, especially for older athletes. Make sure you get enough rest, stretch, and treat any injuries or pain as soon as possible. Ultimately, there’s nothing wrong with hanging out on the couch every once in a while.
Weight loss for Grand Master Cyclists
Thirty years ago, I could eat whatever I wanted as long as I worked out regularly. Now that I’m in my 60s, that no longer applies. Maintaining a healthy weight can be more difficult as we age, but it’s important for overall health and performance as a cyclist.
Here are some tips for losing weight and staying fit as a Grand Masters cyclist:
Focus on nutrition
As the saying goes, “You can’t outrun a bad diet.” Pay attention to what you eat and try to eat a balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats. One thing I learned from working with Fascat on nutrition is that cyclists should think of their body as a Ferrari. You don’t put ordinary gasoline in a Ferrari!
Watch your portions
Portion sizes can easily increase over time, but eating too much can contribute to weight gain. I know this one well! Use a food scale or measuring cups to help you control portions.
Stay active outside of cycling
Besides cycling, try incorporating other forms of exercise into your routine. This can help you burn more calories and stay fit overall.
Nutrition
Good nutrition is essential for cyclists of all ages, but it is especially crucial for older athletes. Here are some tips for nutrition for Grand Masters cyclists:
- Favor proteins. As we age, our bodies become less efficient at building and repairing muscle. Eating enough protein can help combat this and may also help you feel fuller for longer.
- Hydrate. Staying hydrated is important for overall health and performance as a cyclist. Be sure to drink plenty of water throughout the day and consider using electrolyte supplements during long rides.
- Get enough calcium and vitamin D. These nutrients are essential for older athletes to help maintain strong bones and prevent osteoporosis. Make sure you get enough calcium and vitamin D in your diet or supplements.
Stay Motivated as a Grandmaster Cyclist
Staying motivated as a Grand Masters cyclist can be a challenge, especially if you have been competing for many years. Here are some tips to help you stay motivated:
Set goals
Whether it’s a specific race you want to participate in or a certain time you want to beat, having a goal to achieve can help you stay motivated. To learn more about goal setting, you may find my article on creating an annual cycling plan helpful.
Mix up your training
Doing the same workouts day after day can get boring, so try mixing things up. This might include trying new routes, doing different workouts, or even taking a complete break from cycling and trying a new activity.
Find a community
Joining a cycling club or finding a group of fellow cyclists to ride with can help you stay motivated and accountable. You can create your own if you don’t have a local cycling club. Read my article How to Start Your Own Cycling Club to find out how.
Cycling indoors
Cycling indoors can be a great way to stay fit and maintain your skills as a Grand Master cyclist, especially in bad weather or during the winter months. Here are some tips for indoor cycling:
Invest in a good home trainer or stationary bike
There are many options, so do your research and find a configuration that works for you. Click here
Mix up your workouts
Doing the same gym workout every time is boring, so mix things up by trying different workouts, like interval training or hill runs.
Use technology to your advantage
Apps like Zwift and TrainerRoad can help make indoor cycling more engaging and interactive. Pro tip. I use both at the same time when I’m on my home trainer. Trainerroad for my intervals and Zwift for the pretty photos.
Conclusion
I find that Grand Masters cycling can be a rewarding and fulfilling activity for older athletes, but it requires careful training, nutrition and motivation. By following the tips I’ve outlined in this article, you can stay fit and motivated and continue to compete at a high level for years to come.
John