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The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard, Ride Fast and Stay Healthy
Renowned cycling biomechanics pioneer, Phil Cavell, explores the growing trend of middle-aged and older cyclists seeking to achieve high-level performance. Using contributions from leading coaches, ex-professionals and pro-team doctors, he produces the ultimate manifesto for mature riders who want to stay healthy, avoid injury – and maximise their achievement levels.
Time's arrow traditionally plots an incremental path into declining strength and speed for all of us. But we are different to every other generation of cyclists in human history. An ever-growing number of us are determined to scale the highest peaks of elite physical fitness into middle-age and beyond. Can the emerging medical and scientific research help us achieve the holy triumvirate of speed and health with age?
The Midlife Cyclist offers a gold standard road-map for the mature cyclist who aims to train, perform and even race at the highest possible level.
Time's arrow traditionally plots an incremental path into declining strength and speed for all of us. But we are different to every other generation of cyclists in human history. An ever-growing number of us are determined to scale the highest peaks of elite physical fitness into middle-age and beyond. Can the emerging medical and scientific research help us achieve the holy triumvirate of speed and health with age?
The Midlife Cyclist offers a gold standard road-map for the mature cyclist who aims to train, perform and even race at the highest possible level.
202 pages, Kindle Edition
Published June 24, 2021
324 people are currently reading
460 people want to read
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Displaying 1 - 30 of 55 reviews
March 28, 2022
After getting back on a bike for the first time since I was a teenager, I picked up this book in the local library.
It’s an interesting read by an author who really, really likes the word “ameliorate” and who might have spent a bit more time off his bike proof-reading the text – there are a few too many sloppy errors throughout.
Nevertheless, this looked the right sort of book for me. Late last summer, into my late 50s and appalled at my lack of fitness, I took up running (jogging, shuffling – delete as appropriate), working up to my first 5k Parkrun in September. I was enjoying it, and the weekly improvements in form, until it all became a bit too much for my right knee. After a few frustrated spells on the sideline, I spotted and picked up a nice-looking (I knew nothing) second-hand road bike in early March, and started a new regime.
So to find this book shortly afterwards looked like serendipity.
First, the bad news. As we grow older, in addition to our declining senses (eyes, ears) we must also contend with reducing muscle fibre, hormones and bone density. Not everything goes down: our blood pressure, cholesterol levels and body weight, for example, move right on up. But our heartbeat max takes a drop and, as if all this wasn’t bad enough, our very cells just don’t work as well as they used to. Atrophy.
Oh yes, we’re all gonna fucking die.
The good news is that, instead of rolling over on our couches and accepting the inevitable slide into a decades-long period of morbidity, we can, in Cavell’s words, “decide to live well” so that The End, when it grimly comes, arrives quickly after a 70+ year active health span.
That means making some fundamental, lifelong decisions. A respect for sleep, mindfulness and a sensible diet – all these are name-checked in the book, as you’d expect. But the principal focus, of course, is on physical fitness. And not, it turns out, just on cycling.
Occasionally the news media grab hold of a story to peddle (pardon the pun) the old myth that vigorous exercise is not good for you when you’re knocking-on in years. But the science, of course, overwhelmingly says otherwise. The final sentence of Daniel Lieberman’s Exercised, his masterly 2020 study of the science of physical activity, rest and health simply states:
“Keep it up as you age."
In the vast majority of cases, exercise in middle and old age will do you good, mitigating the effects of the infirmities noted above, and significantly reducing your risk of copping cardiovascular diseases (40%), strokes (25-30%), diabetes (40%) and even cancers (20%).
Not just cycling? Yes. A balanced training programme for the cyclist might also include a couple of weekly weights sessions, or “resistance training”, which will combat sarcopenia (that’s muscle-loss to you and me) and maybe the occasional run if your joints can stand it (good for sarcopenia but also bone density).
As you’d expect, the committed cyclist will find lots of info here on the bike itself and biomechanics. For example, do yourselves a favour and don’t be worrying about the technicalities of the “upstroke”.
There’s also a great story-in-passing, or maybe just a tall tale (which the long-established cyclist probably already knows) about cycling legend Sean Kelly. The great man apparently posted a poor number when the whitecoats measured his “VO2 Max”. Asked how he produced spectacular race results on the back of such a poor score, the Irishman, it's said, morbidly quipped:
“Your machine doesn’t measure suffering, does it?”
We mortals needn’t worry too much about the suffering. Yes, our training programmes should stretch us at times, but mercifully these days it’s recommended that 80-90% of our training should be reasonably simple (aerobic or what Cavell refers to as “oxidative phosphorylation” – shall we just stick with aerobic?), the sort of sessions that you can do while holding a conversation.
Persuasively, Cavell argues for the abolition of “medium” intensity training which is (I think) what I’ve come to know as threshold training. All you need is:
- 90% oxidative (sorry, aerobic) training to build endurance where the heart beats below 80% of its capacity - as hunter gatherers we evolved for many thousands of years as an endurance species, and
- 10% short bouts of high intensity interval training - anaerobic sessions which may be hard work but will (and this is from Lieberman again) “make us not only stronger and faster but also fitter and healthier”.
Reading this book, you sometimes feel that Cavell doesn’t really buy into his recipe of sensibly balanced training for the midlifer. “I’m the last person you should listen to when it comes to structured training”, he says. Another subtitle says “Lord save us from moderation.”
“This book isn’t really aimed at those who seek to be moderate”. Well, it is actually, isn’t it Phil? The top tips for midlife performance, on pages 147-9 read like tablets of common sense: “keep it simple”, “avoid going deep”, “get a coach”, "don’t ignore injury symptoms”, “build up slowly”, “get proper rest and recovery”.
This book has helped me visualise a rounded training programme that I think I should be able to implement, hopefully into my impending 60s.
As Andrew Marvell famously put it (in the entirely different context of love and lust):
Thus, though we cannot make our sun
Stand still, yet we will make him run.
So let us sport us while we may.
It’s an interesting read by an author who really, really likes the word “ameliorate” and who might have spent a bit more time off his bike proof-reading the text – there are a few too many sloppy errors throughout.
Nevertheless, this looked the right sort of book for me. Late last summer, into my late 50s and appalled at my lack of fitness, I took up running (jogging, shuffling – delete as appropriate), working up to my first 5k Parkrun in September. I was enjoying it, and the weekly improvements in form, until it all became a bit too much for my right knee. After a few frustrated spells on the sideline, I spotted and picked up a nice-looking (I knew nothing) second-hand road bike in early March, and started a new regime.
So to find this book shortly afterwards looked like serendipity.
First, the bad news. As we grow older, in addition to our declining senses (eyes, ears) we must also contend with reducing muscle fibre, hormones and bone density. Not everything goes down: our blood pressure, cholesterol levels and body weight, for example, move right on up. But our heartbeat max takes a drop and, as if all this wasn’t bad enough, our very cells just don’t work as well as they used to. Atrophy.
Oh yes, we’re all gonna fucking die.
The good news is that, instead of rolling over on our couches and accepting the inevitable slide into a decades-long period of morbidity, we can, in Cavell’s words, “decide to live well” so that The End, when it grimly comes, arrives quickly after a 70+ year active health span.
That means making some fundamental, lifelong decisions. A respect for sleep, mindfulness and a sensible diet – all these are name-checked in the book, as you’d expect. But the principal focus, of course, is on physical fitness. And not, it turns out, just on cycling.
Occasionally the news media grab hold of a story to peddle (pardon the pun) the old myth that vigorous exercise is not good for you when you’re knocking-on in years. But the science, of course, overwhelmingly says otherwise. The final sentence of Daniel Lieberman’s Exercised, his masterly 2020 study of the science of physical activity, rest and health simply states:
“Keep it up as you age."
In the vast majority of cases, exercise in middle and old age will do you good, mitigating the effects of the infirmities noted above, and significantly reducing your risk of copping cardiovascular diseases (40%), strokes (25-30%), diabetes (40%) and even cancers (20%).
Not just cycling? Yes. A balanced training programme for the cyclist might also include a couple of weekly weights sessions, or “resistance training”, which will combat sarcopenia (that’s muscle-loss to you and me) and maybe the occasional run if your joints can stand it (good for sarcopenia but also bone density).
As you’d expect, the committed cyclist will find lots of info here on the bike itself and biomechanics. For example, do yourselves a favour and don’t be worrying about the technicalities of the “upstroke”.
There’s also a great story-in-passing, or maybe just a tall tale (which the long-established cyclist probably already knows) about cycling legend Sean Kelly. The great man apparently posted a poor number when the whitecoats measured his “VO2 Max”. Asked how he produced spectacular race results on the back of such a poor score, the Irishman, it's said, morbidly quipped:
“Your machine doesn’t measure suffering, does it?”
We mortals needn’t worry too much about the suffering. Yes, our training programmes should stretch us at times, but mercifully these days it’s recommended that 80-90% of our training should be reasonably simple (aerobic or what Cavell refers to as “oxidative phosphorylation” – shall we just stick with aerobic?), the sort of sessions that you can do while holding a conversation.
Persuasively, Cavell argues for the abolition of “medium” intensity training which is (I think) what I’ve come to know as threshold training. All you need is:
- 90% oxidative (sorry, aerobic) training to build endurance where the heart beats below 80% of its capacity - as hunter gatherers we evolved for many thousands of years as an endurance species, and
- 10% short bouts of high intensity interval training - anaerobic sessions which may be hard work but will (and this is from Lieberman again) “make us not only stronger and faster but also fitter and healthier”.
Reading this book, you sometimes feel that Cavell doesn’t really buy into his recipe of sensibly balanced training for the midlifer. “I’m the last person you should listen to when it comes to structured training”, he says. Another subtitle says “Lord save us from moderation.”
“This book isn’t really aimed at those who seek to be moderate”. Well, it is actually, isn’t it Phil? The top tips for midlife performance, on pages 147-9 read like tablets of common sense: “keep it simple”, “avoid going deep”, “get a coach”, "don’t ignore injury symptoms”, “build up slowly”, “get proper rest and recovery”.
This book has helped me visualise a rounded training programme that I think I should be able to implement, hopefully into my impending 60s.
As Andrew Marvell famously put it (in the entirely different context of love and lust):
Thus, though we cannot make our sun
Stand still, yet we will make him run.
So let us sport us while we may.
August 22, 2021
I would recommend this book to any aging person who wants to be fit. It is pointed at cyclists and its examples are from cycling, but the general health and physiology knowledge and advice listed here are useful to everyone.
September 3, 2025
I'm really glad I found and read this.
Preliminary, and, I'm hoping obviously, but: the target audience for this book (which very much includes me) is, in a word, targeted, and thus limited. OK, OK, ... sure +60 is a different animal from +40, but it's all part of the same story arc. This is neither a summer beach read nor literary fiction. It's serious, informative fare ... that's exactly what an admittedly narrow demographic craves (and, in this instance, needs more of and appreciates).
On the one hand, I already knew that, duh, getting older meant diminished strength and powers of recovery, and, yes, that's what led me to the book in the first place. But much as I appreciated the author's systematic analysis of the why's and the how's and, yes, the what to do about its, ... and, maybe even more importantly, the what you can't do anything about, and what you need to live with, and gee, you really need to get over it ... and that means that a mature, evolving, rational perspective is part of the equation, ... I also really appreciated learning how many old ... and, yes, that means outdated, archaic, and, sadly, increasingly bad or unhelpful habits and myths - at the time, learned as conventional wisdom if not cycling gospel ... I've embraced and adopted over the years, ... that I need to not only let go of but stop repeating/perpetuating.
Fortunately, and maybe that's the whole point of the book, but old dogs can learn new tricks, and, yes, information is power.
It is what it is, and it's not perfect, but.... Another day, and with a bad attitude, I could easily type at length about, on the one hand, the author's first-person conversational discovery journey can, at times, render the informational pathway more crooked than sometimes seems necessary or, on the other hand, the book's inconsistencies (in a nutshell, the chapters vary widely in length, and, more broadly, the coverage of various topics vacillates between TMI (too much information) to gee, that was surprisingly superficial coverage of a topic I expected the author to say far more about), ... and, yet, I still walk away far more grateful for all the (accumulated) knowledge that the book shares rather than focused on what might have been included in the book if it were another 100+ pages long (and, potentially, far less readable and accessible). My bottom line is that the author is very knowledgeable, and I'm pleased that he chose to work so hard to share that hard-earned knowledge in an organized, accessible, and informative package.
Preliminary, and, I'm hoping obviously, but: the target audience for this book (which very much includes me) is, in a word, targeted, and thus limited. OK, OK, ... sure +60 is a different animal from +40, but it's all part of the same story arc. This is neither a summer beach read nor literary fiction. It's serious, informative fare ... that's exactly what an admittedly narrow demographic craves (and, in this instance, needs more of and appreciates).
On the one hand, I already knew that, duh, getting older meant diminished strength and powers of recovery, and, yes, that's what led me to the book in the first place. But much as I appreciated the author's systematic analysis of the why's and the how's and, yes, the what to do about its, ... and, maybe even more importantly, the what you can't do anything about, and what you need to live with, and gee, you really need to get over it ... and that means that a mature, evolving, rational perspective is part of the equation, ... I also really appreciated learning how many old ... and, yes, that means outdated, archaic, and, sadly, increasingly bad or unhelpful habits and myths - at the time, learned as conventional wisdom if not cycling gospel ... I've embraced and adopted over the years, ... that I need to not only let go of but stop repeating/perpetuating.
Fortunately, and maybe that's the whole point of the book, but old dogs can learn new tricks, and, yes, information is power.
It is what it is, and it's not perfect, but.... Another day, and with a bad attitude, I could easily type at length about, on the one hand, the author's first-person conversational discovery journey can, at times, render the informational pathway more crooked than sometimes seems necessary or, on the other hand, the book's inconsistencies (in a nutshell, the chapters vary widely in length, and, more broadly, the coverage of various topics vacillates between TMI (too much information) to gee, that was surprisingly superficial coverage of a topic I expected the author to say far more about), ... and, yet, I still walk away far more grateful for all the (accumulated) knowledge that the book shares rather than focused on what might have been included in the book if it were another 100+ pages long (and, potentially, far less readable and accessible). My bottom line is that the author is very knowledgeable, and I'm pleased that he chose to work so hard to share that hard-earned knowledge in an organized, accessible, and informative package.
August 25, 2021
A Must Read for the over, or even under, 40 cyclist!
"...Trying to make old people young again is the ultimate fool’s errand. But trying to make old people fast is fun, life-affirming and almost certainly good for us."
A superbly written and genuinely helpful book. Ground-breaking insights articulated in a down to earth fashion. An absolute must read for the keen cyclist over, or even under, 40!
"...Trying to make old people young again is the ultimate fool’s errand. But trying to make old people fast is fun, life-affirming and almost certainly good for us."
A superbly written and genuinely helpful book. Ground-breaking insights articulated in a down to earth fashion. An absolute must read for the keen cyclist over, or even under, 40!
September 13, 2021
I picked up this book on a recommendation from my Zwifting bike club; interested because of age and wanting to improve myself or at least get the most out of myself riding wise (for the record I do both real world and virtual riding. In the virtual world I also race, part of the reason for wanting to get the most out of myself that I could).
Have to say I’m a little all over the place rating wise. Part of the book were a slug and other parts were a slam dunk and made me want to read more and more.
Pluses of the book are Mr. Cavell knows bicycling and what it takes to both race or just ride as we get older. This is shown repeatedly as he talks about his experience and brings in knowledge from experts in the field (sports medicine and doctors in general). There’s also his own personal knowledge base as a bike fitter who’s done it at upper levels. This is stuff to be respected and readers should pay attention to what’s discussed. Interesting discussion points included the myth of power when you pulling up with your legs while pedaling, use of power meters, what type of riding you should do regularly, and the use of indoor trainers (for the record I feel Mr. Cavell is light in this information and needs to reassess things given the different types of trainers and the use of virtual training aides). These items were driving me to a 4-5 star rating for this book, I have to say it they’ve influenced my riding and training.
That said there were also some slow spots or suck factors that could have made me put the book aside if I wasn’t focused. These included how chapter content wasn’t as smooth or put together as I’d like (someone needs to cull things a little and maybe have Mr. Cavell restructure things a bit), little bit of a throw together or run-on style, and there’s not the wrap up/organization/summary I’d like to have in a chapter (There’s a lot of material here and while Mr. Cavell does some summary a table or key discussion points would be great for each chapter or key point). This presented itself most when I read chapters 4 and 5 (Midlife Performance and Bike, Bike Fit, and Biomechanics).
Weighing it all out I’m calling this one a solid 4 star book because Mr. Cavell does a convincing presentation that’s impacted my bike riding training and feel others can learn from what Mr. Cavell has to say.
Have to say I’m a little all over the place rating wise. Part of the book were a slug and other parts were a slam dunk and made me want to read more and more.
Pluses of the book are Mr. Cavell knows bicycling and what it takes to both race or just ride as we get older. This is shown repeatedly as he talks about his experience and brings in knowledge from experts in the field (sports medicine and doctors in general). There’s also his own personal knowledge base as a bike fitter who’s done it at upper levels. This is stuff to be respected and readers should pay attention to what’s discussed. Interesting discussion points included the myth of power when you pulling up with your legs while pedaling, use of power meters, what type of riding you should do regularly, and the use of indoor trainers (for the record I feel Mr. Cavell is light in this information and needs to reassess things given the different types of trainers and the use of virtual training aides). These items were driving me to a 4-5 star rating for this book, I have to say it they’ve influenced my riding and training.
That said there were also some slow spots or suck factors that could have made me put the book aside if I wasn’t focused. These included how chapter content wasn’t as smooth or put together as I’d like (someone needs to cull things a little and maybe have Mr. Cavell restructure things a bit), little bit of a throw together or run-on style, and there’s not the wrap up/organization/summary I’d like to have in a chapter (There’s a lot of material here and while Mr. Cavell does some summary a table or key discussion points would be great for each chapter or key point). This presented itself most when I read chapters 4 and 5 (Midlife Performance and Bike, Bike Fit, and Biomechanics).
Weighing it all out I’m calling this one a solid 4 star book because Mr. Cavell does a convincing presentation that’s impacted my bike riding training and feel others can learn from what Mr. Cavell has to say.
January 2, 2022
My husband recommended this book to me and I loved it. Real, sensible advice for anyone in the middle of their life who wants to get better at riding their bike - surprisingly more time off the bike with weight-beating exercise, yoga and how to eat to boost performance. Simple tactics that I can easily fit into my life. It’s not all about the bike. Although it is…
August 9, 2024
I love this book and only wish I had read it five years ago. It would have saved me a lot of trial and error! This is a must-read if you're in your 30s and actively involved in endurance sports. I highly recommend it.
March 19, 2025
This was thought provoking and engaging. Definitely provided me an interesting perspective and insight on aging and training.
October 26, 2023
Such great information here not only for cyclists but people of all ages. As a cyclist now in my 60s, I especially appreciated the information on the importance of cross-training as well as the disadvantages of excessive training. Thank you!
April 18, 2023
Interesting, although with perhaps too much of the medico-technical for my slender intellect to absorb. Angus, a fellow cyclist with strong interest in sport and training mentioned it. The book has lots of discussion and exploration of performance athletes, which is interesting, as much as anything because I have never, ever considered myself to be one and I take no interest in spectator sports. But such humans are undoubtedly extraordinary in their combination of mental attitudes and physiological adaptation. But he does also deal with non-athletes. With a longstanding partner, he runs Cycle Fit, a consultancy in Covent Garden. They have helped many people recover from injuries and have improved the bike setup and performance of many more.
The lessons I learned included:
* boomers are perhaps the first generation to be physically active so late in life with as yet unknown outcomes;
* exercise is really important for us, even more so than I had imagined;
* 25% of human bones are in the foot;
* bike fitting makes good sense for every regular cyclist because the body adapts in potentially damaging ways to an unsuitable bike;
* the up-stroke benefits of cycling enabled by cleats are a myth;
* cleats are only for keeping a firm connection to the pedal in a pre-adjusted stance to suit the user’s feet;
* a heart monitor/fitness tracker may be worth getting after all;
* Tour cyclists have their own personal chefs and avidly anticipate their dinners.
The lessons I learned included:
* boomers are perhaps the first generation to be physically active so late in life with as yet unknown outcomes;
* exercise is really important for us, even more so than I had imagined;
* 25% of human bones are in the foot;
* bike fitting makes good sense for every regular cyclist because the body adapts in potentially damaging ways to an unsuitable bike;
* the up-stroke benefits of cycling enabled by cleats are a myth;
* cleats are only for keeping a firm connection to the pedal in a pre-adjusted stance to suit the user’s feet;
* a heart monitor/fitness tracker may be worth getting after all;
* Tour cyclists have their own personal chefs and avidly anticipate their dinners.
March 31, 2023
I’ve only rated as 3 stars but that’s due to my enjoyment of it rather than the content. I’m a middle aged ‘casual’ cyclist. I cycle sometimes on MTB, sometimes on road, I don’t train hard. Occasionally I train consistently for a few months , I’ve done a few sportives, I’ve climbed some hills in the Lakes and Mallorca and I ride on Zwift .. but I somehow didn’t feel like I was the target audience. My more serious middle aged cycling friends, perhaps wouldn’t enjoy it either. The book has some interesting chapters from chapter 5 onwards but was in my opinion mainly about health, health risks, how to mitigate these risks and well generally wasn’t the book I was hoping for. I do feel a bit bad for not loving this book about midlife cycling but it’s just so heavy on the medical side that, well it just wasn’t for me.
September 7, 2023
Very worthwhile read for older cyclists like me who want a guide in how to train geared towards our circumstancces. Loaded with lots of good information for cyclists of any age, this book is relevant for those who ride for recreation and fitness. However, there is a slant to competitive riding that doesn't entirely fit with the premise of the writing. Additionally, the book seems to expect that we all have gear like power meters before making it clear that their uses are limited and not necessary. I would write more, but it is time for my morning ride. Recommended.
May 3, 2023
I would give a 3.5 star.
The book is written for midlife cyclist that still wanna ride like a 30yo racer.
The book is technical and good for serious cyclist, not necessary midlife.
Unless u have a pro fit fitter on standby and know a few sports medical profession, a big part of the stuff written is not for the average midlife cyclist (at least to me).
certain part of the book is just too technical to appreciate.
The book is written for midlife cyclist that still wanna ride like a 30yo racer.
The book is technical and good for serious cyclist, not necessary midlife.
Unless u have a pro fit fitter on standby and know a few sports medical profession, a big part of the stuff written is not for the average midlife cyclist (at least to me).
certain part of the book is just too technical to appreciate.
January 24, 2024
After my sister recommended the book, it took me about half a day to buy the Kindle version and dive in. Honestly, some of the study information is a little repetitive. Yet, I love it at the same time. It gave me time to process a topic and determine how it applied to my cycling. More importantly, I finished the book with ideas on improving my cycling and enjoying the hobby. I look forward to discussing topics, such as my HRV, with my physician and other providers.
December 6, 2024
Having embraced my MAMIL status a long time ago, and then after hanging up my Lycra due to injury, I'm back on the bike after a 2 year gap and finding it quite telling just how much power and stamina I've lost in that time.
Many other books and coaches have filled their book with periodised training tables and diet sheets aimed at younger and fitter people who have far too much time to train. Still more run out of useful information and resort to re-living their own personal narratives through autobiographies that leave you in no doubt as to how amazing the author thinks they are. This approach may be great for publishers who can enjoy watching the page count grow thicker, but it's not much use for practical advice that veteran riders can actually apply to their own circumstances.
Which is why this book was such a nice change. There's a tiny bit of personal story in here, but by far the majority of the book is focussed on the scientific and practical details for those over fifty on how to train, what works, what doesn't and why.
Having finished this book, I finally feel I'm ready to graduate from 'All the Gear, No Idea' to 'All the Gear, Some Idea'. Sensible and practical advice on how to avoid muscle loss, riding position, ideal training loads have helped to give me a fresh perspective on not just the most effective, but also the most sustainable ways to get back into my previous form.
One of the things I was quietly concerned about was putting too much strain on my heart, too quickly. The value I took from the chapter called "Will I Die?" went into some detail on this, and it's been worth the price of the book just for this information. That said, if I do keel over on my next century Sportive, I'd like a full refund to be delivered to my next of kin.
Many other books and coaches have filled their book with periodised training tables and diet sheets aimed at younger and fitter people who have far too much time to train. Still more run out of useful information and resort to re-living their own personal narratives through autobiographies that leave you in no doubt as to how amazing the author thinks they are. This approach may be great for publishers who can enjoy watching the page count grow thicker, but it's not much use for practical advice that veteran riders can actually apply to their own circumstances.
Which is why this book was such a nice change. There's a tiny bit of personal story in here, but by far the majority of the book is focussed on the scientific and practical details for those over fifty on how to train, what works, what doesn't and why.
Having finished this book, I finally feel I'm ready to graduate from 'All the Gear, No Idea' to 'All the Gear, Some Idea'. Sensible and practical advice on how to avoid muscle loss, riding position, ideal training loads have helped to give me a fresh perspective on not just the most effective, but also the most sustainable ways to get back into my previous form.
One of the things I was quietly concerned about was putting too much strain on my heart, too quickly. The value I took from the chapter called "Will I Die?" went into some detail on this, and it's been worth the price of the book just for this information. That said, if I do keel over on my next century Sportive, I'd like a full refund to be delivered to my next of kin.
October 21, 2024
Great book. Well written and informative. Will definitely become a reference for me.
I suppose I really liked the fact that the book suggests that cycling, and indeed exercise in general is good for us as we age. And that this is scientifically proven and anecdotally true. People now cycling in their 50s and 60s can sometimes have the capabilities of a person much younger than them. However it also suggested that while exercise is good for you, how much and how intense are importance and as it turns out a little unknown.
This is the first age where these cases exist, we are the test dummies for future generations. The data doesn’t exist. 30 years ago 50 year olds were not racing through the countryside in large numbers. But compared to elite athletes your average middle aged cyclist spends more time at or above threshold, and that’s probably not good in the long run.
The book also advises on strength training and gave me a good understanding of the bio-mechanics of the aging body, in that muscle fibers are not replaced so you need to enhance and slow the decline of what you’ve got.
Excellent read all round.
I suppose I really liked the fact that the book suggests that cycling, and indeed exercise in general is good for us as we age. And that this is scientifically proven and anecdotally true. People now cycling in their 50s and 60s can sometimes have the capabilities of a person much younger than them. However it also suggested that while exercise is good for you, how much and how intense are importance and as it turns out a little unknown.
This is the first age where these cases exist, we are the test dummies for future generations. The data doesn’t exist. 30 years ago 50 year olds were not racing through the countryside in large numbers. But compared to elite athletes your average middle aged cyclist spends more time at or above threshold, and that’s probably not good in the long run.
The book also advises on strength training and gave me a good understanding of the bio-mechanics of the aging body, in that muscle fibers are not replaced so you need to enhance and slow the decline of what you’ve got.
Excellent read all round.
October 25, 2023
Starts well. Good science - especially about potential adverse effects of excessive exercise on the ageing cyclist (and by extension) the older athlete (all a bit scary but the literature cited is slim). Useful stuff on nutrition and the value of cross-training.
He makes the point that people like me (65 y+ triathletes) are the first large cohort of oldies doing excessive exercise and that over the next couple of decades, we will learn more about the benefits and disadvantages and consequently be able to design better strategies to avoid the latter and optimise the former. Let's hope so!
But I wonder if the author then started to run out of things to say, because it then falls back onto fillers about various cycling injuries and the complex and not terribly interesting tweaks that can be made to saddle height, pedal crank length etc to correct what feels like about a hunderd different ailments (dull - and largely skim read by me).
There's a slightly philosophical almost New-Age final chapter about 'mindfulness' which also didn't quite work for me.
So a mixed review - but overall worth reading for the sections I've highlighted as useful above.
He makes the point that people like me (65 y+ triathletes) are the first large cohort of oldies doing excessive exercise and that over the next couple of decades, we will learn more about the benefits and disadvantages and consequently be able to design better strategies to avoid the latter and optimise the former. Let's hope so!
But I wonder if the author then started to run out of things to say, because it then falls back onto fillers about various cycling injuries and the complex and not terribly interesting tweaks that can be made to saddle height, pedal crank length etc to correct what feels like about a hunderd different ailments (dull - and largely skim read by me).
There's a slightly philosophical almost New-Age final chapter about 'mindfulness' which also didn't quite work for me.
So a mixed review - but overall worth reading for the sections I've highlighted as useful above.
March 11, 2023
'The Midlife Cyclist' is packed with useful information. It's also kinda dull.
Geared toward elite cyclists in their fifties, 'The Midlife Cyclist' has plenty to teach on subjects ranging from the cardiac physiology of mid-life endurance athletes to the plusses and minuses of various materials used in the construction of bicycle frames. There's a lot of stuff in here, much of it useful. I intend to hang on to my copy for reference. That said, author Phil Cavell's prose doesn't pop. I saw my time with 'The Midlife Cyclist' as a homework assignment rather than a pleasure.
But hey, not every book needs to be a spy thriller: sometimes you have to do your homework. If you're a cyclist in middle age, this is an assignment you should undertake. You're bound to learn something useful not just for yourself, but for your riding buddies.
Geared toward elite cyclists in their fifties, 'The Midlife Cyclist' has plenty to teach on subjects ranging from the cardiac physiology of mid-life endurance athletes to the plusses and minuses of various materials used in the construction of bicycle frames. There's a lot of stuff in here, much of it useful. I intend to hang on to my copy for reference. That said, author Phil Cavell's prose doesn't pop. I saw my time with 'The Midlife Cyclist' as a homework assignment rather than a pleasure.
But hey, not every book needs to be a spy thriller: sometimes you have to do your homework. If you're a cyclist in middle age, this is an assignment you should undertake. You're bound to learn something useful not just for yourself, but for your riding buddies.
August 19, 2024
I was very pleasantly surprised with this book. Being a cyclist in my 60s, I bought this book without doing any research on it thinking - hey, it's a book for dudes my age who are riding bicycles lol. I expected a lot of gibberish such as power output in watts and there was a great deal of scientific information included however there was much consideration of the nutritional, emotional, and recuperative aspects of hard rides as we age. I was actually shocked at the data which tends to indicate that men who ride an average of more than 100km per week for several years are prone to heart issues such as a-fib and plaque build-up. Very interesting perspectives from a former pro racer who is nearing 60 and has owned a cycling performance business for 20 years. Good book for those of us who consider ourselves older cyclists.
June 24, 2023
I only took up cycling a few years ago, having always been a bit of a fair weather cyclist. I have now completed my second London to Brighton bike ride and I was faster than the first time. Now I am aiming for a century ride. This book is much more than a self help book. It gives you a dose of reality about cycling in your 50’s etc.
Should FTP and VO2 max be really that important or even useful? I suppose it really depends what you’re looking for in cycling. I was once obsessed with statistics and other people’s performances. In this book, the author emphasises the importance of your own abilities and fitness and when to know your limits.
It was bit slow to start with but it is worth reading. There’s some valuable information in this book
Should FTP and VO2 max be really that important or even useful? I suppose it really depends what you’re looking for in cycling. I was once obsessed with statistics and other people’s performances. In this book, the author emphasises the importance of your own abilities and fitness and when to know your limits.
It was bit slow to start with but it is worth reading. There’s some valuable information in this book
September 6, 2023
Fascinating read. I'm a triathlete in her 50s, a veteran endurance athlete, and though I'm not as fanatic about cycling as some of the case studies, I found the information useful, interesting, and I enjoyed this perspective. Great info on power and FTP, training, bikes, health, and not just cycling in middle age, but across the spectrum. Being the end of tri season for me (working with a coach and somewhat lacking motivation), reading this book was a good way to feel renewed and also cut myself some slack. Thank you, Phil Cavell!
January 29, 2024
A good read with reference to a handful of interesting studies relating to the subject of the book. Used this book as the foundation of a bookclub of "midlife cyclists" in our local gravel bike group. Participants enjoyed it and Cavell's assertions and recommendations were good fodder for conversation.
I particularly like Cavell's endorsement of "introducing chaos to exercise" and addition of strength training, running and mediation to the slate of activities a midlife cyclist should do to increase one's "health span."
I particularly like Cavell's endorsement of "introducing chaos to exercise" and addition of strength training, running and mediation to the slate of activities a midlife cyclist should do to increase one's "health span."
May 2, 2024
Ai nu jo čia prieš kažkiek metų kalė ten vidurio amžiaus ar pan krizė turbūt kur reikėjo pradėt daug važinėt dviračiu ir taip vaidinti, kad esi kreizi ir jaunas ir t.t. Šitoj knygoj tai realiai aprašyta kokios rizikos ir kaip jų išvengti, jei nori būti kreizi ir jaunas ir tau jau virš 40 ir gal tu ponas labai stipriai nevaidink čia su aktyvumu. Šiaip pradžia labai gerai suėjo, paskui strigau žiauriai ilgam techninėse detalėse, ligų aprašymuose ir t.t, galų gale stūmiausi stūmiausi ir labai džiaugiausi pabaigęs, užvertęs ir pamiršęs pusę ką skaičiau. Nepasimokiau :(
August 6, 2024
It’s taken me a while to finish this book. I swaying between there’s a wealth of great information here and there seems to be a lot of anecdotal marketing type discussions going on.
Ultimately I still would give 5 stars, as there are some really good questions to ponder upon in the book for anyone that’s midlife and either trying to restart, begin anew or continue at hard training. It’s an unprecedented time for people in this group.
I feel I will be able to return and revisit this book a few times a mover the years.
Ultimately I still would give 5 stars, as there are some really good questions to ponder upon in the book for anyone that’s midlife and either trying to restart, begin anew or continue at hard training. It’s an unprecedented time for people in this group.
I feel I will be able to return and revisit this book a few times a mover the years.
October 20, 2021
This book is a must-read for anyone who considers themselves a cyclist and wants to continue to enjoy our great sport into our later years. I wrote a review for my fitness and cycling blog. In fact, the author Mr. Cavell was kind enough to honor me with an interview. You will find his interesting answers and my thoughts on his great book here.
https://thezommunique.com/2021/09/22/...
Enjoy!
https://thezommunique.com/2021/09/22/...
Enjoy!
July 31, 2022
Not just on cycling, this excellent book covers all aspects of an ageing body. Phil Cavell interviewed cardiologists and physios who also happen to be cyclists to discuss the latest findings in medicine. The chapter on the 40+ body and exercise is a must-read for all "midlife" athletes.
3 take aways:
- watch Heart Rate Variability (to recover and to stay in parasympathetic state)
- workout 2-3 per week at heart rate zone 2
- at least 1 day of yoga & weights
3 take aways:
- watch Heart Rate Variability (to recover and to stay in parasympathetic state)
- workout 2-3 per week at heart rate zone 2
- at least 1 day of yoga & weights
December 7, 2023
expert views on managing performance and health and expectation in athlete as they grow older
does mention the evidence around some adverse correlations with endurance athletes and heart health, especially for men, but seems to say that the jury is still out
a lot of experience of working with cyclists to ensure technique and bike are properly aligned with individual
lots of specifics and details and examples - have to sift through to find relevant items for each person
does mention the evidence around some adverse correlations with endurance athletes and heart health, especially for men, but seems to say that the jury is still out
a lot of experience of working with cyclists to ensure technique and bike are properly aligned with individual
lots of specifics and details and examples - have to sift through to find relevant items for each person
January 2, 2024
This book is an insightful and motivating read for cyclists navigating the challenges of midlife. It offers practical advice on training, nutrition, and mindset, tailored to the specific needs and limitations of the midlife cyclist. The author’s writing style is engaging and relatable, making this book a valuable resource for anyone looking to maintain or improve their cycling performance as they age.
January 23, 2023
This is a pretty comprehensive book. It has a very strong scientific basis for sections on health and physiology and Cavell brings a depth of experience in bike fitting and riding technique. A good read.
Confronting that a 40 year old is deemed a mid life cyclist. When 40 year old riders overtake me, I dismiss them as being children - but I digress.
Confronting that a 40 year old is deemed a mid life cyclist. When 40 year old riders overtake me, I dismiss them as being children - but I digress.
March 1, 2024
Interesting, but is a bit more in the weeds about the science of it all than the title would indicate. IMHO, it's not a great book if you are looking for a training plan or a set of specific recommendations to improve your performance. Also geared toward more advanced cyclists, vs. aging weekend warriors.
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