Grand Masters Cycling
Cycling is a sport that can be enjoyed at any age, and Grand Masters cycling is a category that specifically caters to older athletes. As a 63-year-old mountain bike racer with 30 years of experience, I’ve had plenty of time to explore the ins and outs of Grand Masters cycling. In this post, I’ll share some of my thoughts on this exciting cycling category, covering topics such as training, nutrition, weight loss, motivation, and indoor cycling.
What is a Grand Masters cyclist?
First things first: what exactly is a Grand Masters cyclist? This category generally applies to cyclists over the age of 60. depending on the rules of the specific competition or organization. The category is often further divided into age ranges or subcategories, such as 60-64, 65-69, and so on. Your racing age is identified by your age at the end of the calendar year.
Grand Masters cyclists may participate in a range of cycling disciplines, such as road cycling, track cycling, gravel biking, and mountain biking. They may compete in events ranging from local races to national and international championships. So don’t worry, you don’t have to compete with cyclists half your age. Click the link to get the full scoop on Masters Racing at USA Cycling masters age groups
Grand Masters cyclist training
Proper training is essential for any cyclist, but it’s essential for older athletes. Our bodies become less resilient as we age, and injuries can take longer to heal. It’s important to tailor your training to your own abilities and limitations and to be careful not to overdo it. Here are a few tips for Grand Masters cyclist training:
Listen to your body
As an older athlete, you may need to adjust your training based on how your body is feeling on any given day. If you’re feeling particularly fatigued or sore, taking a break or doing a lighter workout is okay. This is one of the most critical components of my training program. If you’re new to cycling, don’t worry if you get it wrong, it takes a while to get the feel, so be patient.
Cross-train
Mixing up your workouts can help prevent injuries and keep things interesting. Consider incorporating other activities like swimming or yoga into your routine.
Focus on recovery
Recovery is just as important as training itself, especially for older athletes. Make sure you’re getting enough rest, stretching, and taking care of any injuries or soreness as soon as possible. The bottom line is it’s OK to hang out on the couch once in a while.
Weight loss for Grand Masters Cycling
Thirty years ago, I could pretty much eat whatever I wanted as long as I was training consistently. Now that I’m in my 60’s, that no longer applies. Maintaining a healthy weight can be more challenging as we age, but it’s important for overall health and performance as a cyclist.
Here are a few tips for losing weight and staying in shape as a Grand Masters cyclist:
Focus on nutrition
As the saying goes, “You can’t out-train a bad diet.” Pay attention to what you’re eating, and try to eat a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats. One thing I learned from working with Fascat about nutrition is that cyclists should think of their bodies like a Ferrari. You don’t put regular gas in a Ferrari!
Watch your portions
Portion sizes can easily creep up over time, but overeating can contribute to weight gain. I know this one well! Use a food scale or measuring cups to help keep portions in check.
Stay active outside of cycling
In addition to cycling, try incorporating other exercise forms into your routine. This can help you burn more calories and stay in shape overall.
Nutrition
Proper nutrition is essential for cyclists of all ages, but it’s particularly crucial for older athletes. Here are a few tips for Grand Masters cyclist nutrition:
- Prioritize protein. As we age, our bodies become less efficient at building and repairing muscle. Eating enough protein can help combat this, and can also help you feel fuller for longer.
- Hydrate. Staying hydrated is important for overall health and performance as a cyclist. Ensure you drink plenty of water throughout the day, and consider using electrolyte supplements during long rides.
- Get enough calcium and vitamin D. These nutrients are essential for older athletes to help keep bones strong and prevent osteoporosis. Ensure you get enough calcium and vitamin D through your diet or supplements.
Keeping motivated as a Grand Masters Cyclist
Staying motivated as a Grand Masters cyclist can be challenging, especially if you’ve been competing for many years. Here are a few tips to help you stay motivated:
Set goals
Whether it’s a specific race you want to compete in or a certain time you want to beat, having a goal to work towards can help keep you motivated. For more on goal setting, you might find my post on creating an annual cycling plan helpful.
Mix up your training
Doing the same workouts day in and day out can get boring, so try to mix things up. This can include trying new routes, doing different workouts, or even taking a break from cycling altogether and trying a new activity.
Find a community
Joining a cycling club or finding a group of fellow cyclists to ride with can help you stay motivated and accountable. You can make your own if you don’t have a local cycling club. Read my post called how to create your own cycling club to learn how.
Cycling indoors
Cycling indoors can be a great way to stay in shape and maintain your skills as a Grand Masters cyclist, especially during inclement weather or the winter months. Here are a few tips for indoor cycling:
Invest in a good trainer or stationary bike
There are many options out there, so do your research and find a setup that works for you. Click here
Mix up your workouts
Doing the same indoor workout every is boring, so mix things up by trying different workouts, such as interval training or hill climbs.
Use technology to your advantage
Apps like Zwift and TrainerRoad can help make indoor cycling more engaging and interactive. Pro tip. I use both at once when I’m on my indoor trainer. Trainerroad for my intervals and Zwift for the pretty pictures.
Conclusion
I find that Grand Masters cycling can be a rewarding and fulfilling pursuit for older athletes, but it requires careful training, nutrition, and motivation. By following the tips I outlined in this post, you can stay in shape and motivated and continue to compete at a high level for years.
John
