“Time management is a challenge for us all. Whether you’re retired or still working full time, fitting in a bike ride can be tough if you don’t manage your time well. A Cyclist’s Guide to Recovery-on and off the Bike.Combining more rest and strength training prevents injuries and prepares me physically and mentally when I have a big ride coming up.” “To balance this, I take more time off from a long ride and continue to train with light weights on the body parts not used while cycling. In my 60s, longer rides require longer recovery time,” he explains. “As we age, our bodies do not bounce back as fast from a longer ride as we did in our 40s and 50s. Lloyd Mason, 62, from Brandywine, Maryland, who has been cycling for 15 years, agrees. I constantly remind myself that I’m not 40 or 50 any more.” “It can also be a little discouraging not to ride as fast or far as I did five or 10 years ago. “Recovery isn’t as fast as it used to be and I need to stretch a lot in order to keep my legs and back loose,” says Gene Taylor, 63, from Smithfield, Utah, who has been cycling for 30 years. It make take time to figure out how many rest days a week you need, or how long to take a break from the bike after a big event, but don’t be surprised if you require a little extra recovery than you expected. “When training for long-distance endurance riding over a six- to 12- (or more) week block of training, I may take a week of recovery and largely stay off the bike after completing whatever event or special ride I had planned.” I try to be very self-aware of my body and energy level,” says Cole, who adjusts his nutrition and downtime to his training schedule. “I know when to allow time for recovery, rest, and rejuvenation. Recovery is just as important as pushing yourself, so make sure to balance movement and rest. The key is just getting started and keeping it consistent. So ease in, but know as you progress, there’s no limit to how much you can gain from regular rides. After all, just like you wouldn’t go from walking down the block to running a marathon, you need time to build up your endurance and cardio capacity to take on the miles. If you’ve never ridden regular miles before, it’s important to start slow. My casual ride has turned into cycling more than 6,000 miles each of the last two years.” After just a few short months of casual cycling, I began to incorporate cycling as a part of my cardio and endurance routine. “It started as a casual ride around the neighborhood once or twice a week and my intent was to keep it as such. “I began, like many, as a way to be outside and do something safe for peace of mind during the pandemic,” Nicholas explains. It is no secret that cycling is known as a lifelong sport-even if you didn’t grow up riding a bike, it’s something you can pick up at any point in your life. 10 Senior Cycling Tips to Inspire You to Spend Time in the Saddle 1.
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