Strength After 40: Why Masters Riders Shouldn’t Take Time Off Like the Pros
Every autumn, I see the same mistake: riders over 40 copying the pro calendar. The season ends, and they take 3–4 weeks completely off the bike.
It’s what the pros do — but here’s the truth: unless you’re training 25–30 hours a week like they are, a long off-season break is the last thing you need.
Why Time Off Hurts Masters Riders
For masters cyclists, fitness loss happens faster and comes back slower.
VO₂max declines with age — if you stop training, the drop is sharper and harder to reverse.
Sarcopenia accelerates after 40 — muscle mass and strength are lost more quickly.
Consistency matters more than “deep recovery.” A 3–4 week break often means spending the next 6–8 weeks just getting back to where you were.
For most riders training 6–12 hours a week, the load isn’t high enough to justify a complete shutdown.
What Masters Riders Actually Need
Instead of total rest, masters cyclists benefit more from:
Active recovery weeks → reduce intensity and volume, but keep the legs turning.
Strength training → use the off-season to build resilience, bone density, and power.
Variety, not vacancy → swap some rides for gym sessions, hiking, or gravel adventures.
This way, you get mental freshness without losing months of hard-earned fitness.
Strength Training as the Secret Weapon
Strength training is especially important for cyclists over 40.
Benefits include:
Preserves and builds muscle mass.
Improves sprint power and fatigue resistance.
Reduces injury risk by strengthening connective tissue.
Supports bone density and long-term health.
You don’t need to live in the gym — 2 short, focused sessions per week make a huge difference. Squats, deadlifts, lunges, push-ups, and core work are enough to keep you strong.
A Personal Example
Across my 42 race seasons, I’ve never taken the traditional “month off.” Instead, I keep riding, reduce intensity, and add strength work.
At 56, I’m the fittest I’ve ever been — not because I followed the pro template, but because I trained in a way that made sense for me.
My athletes are the same. Riders with just 6–8 hours a week improve year on year — because they stay consistent, keep riding, and add strength when others are losing fitness.
The Bigger Picture
Taking long breaks is a pro habit for a pro problem: too many race days, extreme training loads, and high mental stress.
For masters cyclists, the better approach is:
Keep training, just scale it down.
Add strength sessions to support long-term performance.
Focus on consistency, not complete rest.
The Takeaway
If you’re over 40, don’t copy the pros. You don’t need a month off — you need smarter training. Keep going, keep lifting, keep riding.
👉 Grab my free guide: The 6 Pillars of Performance for Masters Cyclists →. It explains how consistency, strength, and recovery all fit together.
Or, if you’re ready for a personalised program that keeps you improving year after year, here’s where you can learn about my coaching programs →.
Because the best way to lose fitness is to stop. The best way to gain it is to keep showing up.