Why strength training will make you a faster cyclist as you age and live longer

04/06/23 • 56 min

In this month's podcast, I speak to Chris Gibson (BSC CSCS EXOS) to talk about why strength training is critical for performance and ageing well.
We cover what you should be doing in the gym, what are the best reps, sets and what forms of strength training are pointless and why.
If you find this podcast helpful please leave a review and share it with your friends.
Thank you. Simon
PS: Right at the end Chris lets us into a very funny story about a concept 2 rower and climbing mountains with it on his back.

Previous Episode

What is possible as a cyclist as you age? Challenging boundaries!

Hey there, welcome to the Velo Performance cycling podcast aimed at master cyclists. As an experienced cycling coach in my 50s, I understand the unique challenges faced by master cyclists. Certainly from my own experience, I'm pushing back on age, I lift heavy, regularly include hard efforts on the bike and eat well.

EPISODE 1:
In this first podcast (also on my Youtube channel) I give insights into my coaching practice, what I get the master cyclists I coach to focus on in training and nutrition to keep them strong, fast on their bikes and healthier plus I talk about where I want to go with each episode.

One of my biggest ambitions with this podcast is to empower cyclists and people in their 40s, 50s and 60s to challenge the conventional wisdom that age limits our potential. My interviews with nutritionists, fitness professionals, and seasoned master cyclists who are still killing. Together we will uncover what is possible for all of us when we unlock the evidence, educate and inspire you to continue riding your bikes hard and fast, increase your health span, and live fuller, longer, and more active lives as you age.

So, if you're NOT interested in defying the odds and living your best life, this isn't for you. If however, you are interested in stepping up to push your boundaries then Join me on this journey to challenge the status quo and learn how to stay fit, healthy, fast on your bike and strong well into your 40s, 50s and 60s.
Let's get into it!
Link to extra reading:

Master athletes are exceeding limits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149541/

Dietary fat restriction results in more body fat loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/

Combining explosive and resistance training

https://pubmed.ncbi.nlm.nih.gov/16287351/

Age associated loss of vo2

https://pubmed.ncbi.nlm.nih.gov/24149481/

Effects of concurrent training

https://www.frontiersin.org/articles/10.3389/fphys.2018.01057/full

Optimising strength training

https://pubmed.ncbi.nlm.nih.gov/23914932/

Protein and Leucine

https://pubmed.ncbi.nlm.nih.gov/26402439/

https://journals.physiology.org/doi/full/10.1152/ajpendo.00488.2005

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183816/

Protein and renal function (No detrimental effect to people who don’t have an existing kidney disease)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

Creatine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/

https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w?fbclid=IwAR3SFhWwq47K9rqJndT15ikCYanBp9jJTPVRw5mpE9Ojn9MRCF67SgdrxvU
https://sigmanutrition.com/creatine-sarcopenia/

Omega 3 and cell health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/

Next Episode

Inspirational Guest - Andy Petersen 2219KMS in 7 days

Andy is my first inspirational guest on the podcast. At 55 he took on an ambitious challenge to cycle 4 points in the UK cycling 2219 KMS in 7 days training charity for the 40TUDE Org a charity that is doing amazing things to beat colon cancer.
Andy talks about his struggles fitting training around a very busy work schedule, how we made sure he focused on what was important and gives insights into nutrition for long-distance riding.
In this episode, he talks about how he raised a phenomenal amount of money for 40tude.org.uk. Completing this UK challenge is massive enough but wait till you hear how much he raised, it's beyond impressive!
This is a candid and fun chat with a now 56 year old endurance cyclist who is taking on another big bike challenge in 2024.
Link to 40TUDE.ORG.UK = > https://www.40tude.org.uk