Consistency: The Secret to Masters Cycling Performance After 40

Consistency: The Secret to Masters Cycling Performance After 40

If there’s one thing that makes the biggest difference to masters cyclists, it isn’t a new power meter, the latest supplement, or even a clever interval session. It’s something far less exciting — but far more powerful: consistency.

Consistency is the foundation of all performance. Without it, none of the other pillars — structure, recovery, strength, nutrition, or durability — really matter.

Why Consistency Matters More Than Anything Else

Your body adapts to repeated training stress over time. That means fitness is built not from one monster week of training, but from months and years of steady, repeatable work.

Boom-and-bust training doesn’t cut it. A big block of riding followed by two weeks off won’t deliver lasting gains. Especially after 40, when it takes longer to regain fitness, consistency is the key to steady improvement.

What Gets in the Way of Consistency

It’s not always lack of motivation. More often, it’s real life:

  • Work and family commitments.

  • Travel and holidays.

  • Illness or injury.

Sometimes the obstacle is self-made:

  • Overtraining that leads to burnout.

  • An “all or nothing” mentality that collapses when you miss a session.

The truth is, even the best training plan won’t work if you can’t stick to it.

How to Build Consistency

The good news is, consistency isn’t about doing more. It’s about doing enough, regularly, and recovering well enough to repeat it.

Here’s what works:

  • Train less, more often. Five 60–90 minute rides spread across a week beat one huge day followed by nothing.

  • Prioritise recovery. Sleep, nutrition, and easy days allow you to come back tomorrow.

  • Set process goals. Focus on “three quality rides this week” instead of fixating on FTP.

  • Get structure. A plan removes decision fatigue and helps you keep showing up.

A Personal Example

Across my 42 race seasons, the biggest gains didn’t come from epic blocks of training. They came from turning up, week after week, even when motivation wasn’t sky high.

I’ve coached athletes who train just 6–8 hours a week. With consistency, they’ve achieved national medals, endurance breakthroughs, and personal bests that surprised them. Not because they trained more — but because they trained steadily.

Consistency and the 6 Pillars

The six pillars of performance I use with athletes are: consistency, structure, recovery, strength, nutrition, and durability.

But here’s the thing: without consistency, the others can’t stand. You can’t build strength if you’re inconsistent in the gym. You can’t fuel properly if your training is sporadic. You can’t recover well if you’re constantly in stop–start cycles.

Consistency is the glue that holds the pillars together.

The Takeaway

Consistency is the unglamorous magic of cycling performance. Get it right, and every other pillar works better. Get it wrong, and you’ll forever feel like you’re starting over.

👉 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 training.

Or, if you’re ready to stop second-guessing yourself and want a program built around your life, goals, and age, here’s where you can learn about my coaching programs →.

Because once you master consistency, the results take care of themselves.

Richard Stern