Durability: The Key to Masters Cycling Performance After 40

Durability: The Key to Masters Cycling Performance After 40

When I tell people that at 56 I’m the fittest I’ve ever been, they usually expect me to talk about FTP or VO₂max. But here’s the truth: those numbers matter far less than something most riders don’t even measure — durability.

For masters cyclists, durability is often the most overlooked pillar of performance. Yet it’s the one that makes the biggest difference.

What Is Durability?

Durability is your ability to maintain performance as fatigue sets in. It’s not just how high your FTP is, but how long you can sustain power — in the third, fourth, or fifth hour of a ride.

Think about it:

  • Anyone can hit good numbers in a 20-minute test.

  • The real question is: can you still perform when the legs are tired, glycogen is low, and the ride isn’t close to finished?

That’s durability.

Why Durability Matters More for Masters Riders

For older cyclists, peak power doesn’t disappear overnight. What usually declines first is fatigue resistance.

  • Long rides hurt more.

  • Back-to-back training days take a bigger toll.

  • Recovery between sessions isn’t as snappy as it used to be.

That’s why durability is so critical after 40. If you want to keep improving, you need to build the ability to go longer, recover better, and handle more training load without breaking down.

How to Build Durability

Durability doesn’t come from just riding more miles. It comes from a smart mix of training, fuelling, and recovery:

  • Long endurance rides → teach your body to burn fuel efficiently and hold power late into a ride.

  • Strength training → stronger muscles and connective tissue help you maintain form under fatigue.

  • Fuelling and recovery → durability isn’t just built on the bike. Nutrition is key (see last week’s blog on nutrition →).

  • Consistency → durability comes from months and years of training layered together, not quick fixes.

A Personal Example

Yesterday was a good reminder. After a steady ride, Claire and I went blackberry picking. We came home with bags of berries and apples, and we baked a crumble and an apple cake.

Great fun — and surprisingly great recovery food. Blackberries are packed with anthocyanins (powerful antioxidants that help reduce inflammation). Apples give fibre and slow-release carbs. Together, they supported recovery so I’m more durable in the next training session.

Durability isn’t just about the bike. It’s how you train, fuel, and live.

The Bigger Picture: The 6 Pillars

Durability is just one of the six pillars of performance I use with athletes:

  1. Consistency

  2. Structure

  3. Recovery

  4. Strength

  5. Nutrition

  6. Durability

Last week, I shared how getting nutrition wrong can undermine recovery (read it here →). This week, it’s about durability. Together, these pillars explain why I’m fitter at 56 than I was at 26.

Ready to Build Your Durability?

👉 Grab my free guide: The 6 Pillars of Performance for Masters Cyclists →. It explains each pillar in detail and shows you how to apply them to your own training.

Or if you’re ready to start increasing your durability now, here’s where you can learn about my coaching programs →.

Because the sooner you focus on durability, the sooner you’ll stop fading late in rides — and start finishing stronger than ever.

Richard Stern