Coaching the Older Athlete: Science, Strategy, and Success

As more athletes continue riding, racing, and training into their 40s, 50s, and beyond, the role of the coach evolves. The physiological and lifestyle needs of an older athlete are different—not necessarily worse, just different. Understanding how to adapt training to these changes is the difference between thriving and stagnating.

This blog is for those athletes—and for the coaches guiding them. It draws from science, observation, and experience to help athletes unlock their best form later in life.

What changes with age?

1. Muscle Mass & Strength Decline

Age-related muscle loss (sarcopenia) can begin as early as 30, with more noticeable decline from 50 onwards. However, this isn’t inevitable. Resistance training remains extremely effective even into advanced age. Studies have shown people in their 80s and 90s can still gain strength and improve functional movement through progressive resistance work (Fiatarone et al., 1990).

2. Reduced Recovery Capacity

Older athletes often find they can still train hard—but not as often. Some studies suggest muscle recovery after high-intensity training may take longer due to slower tissue repair and hormonal changes. However, this varies significantly between individuals. In some cases, older athletes who manage sleep, nutrition, and stress well recover just as effectively as younger counterparts (Hausswirth & Mujika, 2013).

3. Anaerobic Output and Sprinting

There is evidence that anaerobic capacity declines with age, but this is often confounded by reduced training in those energy systems. Many older athletes simply do less sprinting and explosive work. When reintroduced gradually, the ability to sprint can be retained or even improved.

4. Cardiovascular Changes

Max heart rate decreases with age, often reducing VO2 max. This can lead to lower top-end performance, but endurance, threshold power, and repeatability can remain high with targeted training.

How Should Training Change?

1. Prioritise Recovery

Training hard is still possible, but recovery is the key variable. For many older athletes, this means:

• Avoiding more than two high-intensity sessions per week

• Incorporating mobility, yoga, or stretching to aid tissue recovery

• Using HRV or resting heart rate trends to flag fatigue early

• Sleeping more—and protecting sleep quality aggressively

2. Include Resistance Training

Two short sessions per week focusing on compound lifts (e.g. squats, deadlifts) can counteract sarcopenia and improve resilience on the bike. Even one well-planned session helps. Bodyweight options or resistance bands can work too—progressive overload is more important than equipment.

3. Periodise Intensity Carefully

Many older athletes thrive on polarised or pyramidal models:

• High volume of low-intensity endurance work (Zone 2)

• Carefully timed blocks of VO₂ and threshold work

• Sprinting and neuromuscular sessions included in moderation

Shorter, high-intensity efforts can still be used but should be followed by longer recovery periods. Sessions should be well-fuelled and executed when the athlete is fresh.

4. Track and Adapt

Using simple metrics like perceived exertion, heart rate drift, or sleep quality can guide load adjustments. Coaches must be flexible and adapt to daily and weekly trends, not just the plan.

Why This Matters: The Human Side

Many older athletes feel unseen in the endurance space. They still want to improve and perform but are often given cookie-cutter training designed for someone 25 years younger—or told to simply “ride easier.”

Yet, with the right approach from a knowledgable cycling coach, performance can still climb. In fact, some athletes report their best results later in life due to improved discipline, strategy, and self-awareness.

I won 18 open races in a single season at the age of 48—not because I trained the most, but because I trained right, whilst some weeks working for up to 50-70 hrs.

Final Thoughts

Age isn’t a limiter—it’s a factor. It affects how we recover, how we build power, and how we adapt. But none of these changes mean an end to progression. With the right structure, support, and respect for the process, older athletes can thrive.

If you’re an athlete in your 40s, 50s, or 60s wondering what’s possible, the answer is: more than you think.

Coaching that acknowledges the science and supports your individual recovery needs can make all the difference.

Simon Beldon

Matt Bottrill Performance Coaching