The age of fitness: How our bodies and training evolve through the decades

As we age, our bodies undergo profound changes – both subtle and significant –which affect the way we move, train, and perform. In our twenties, we’re often told that we’re at our physical peak, a time when we can push harder, recover faster, and chase personal bests seemingly with ease. But as the years pass, performance isn’t just about pushing limits; it becomes about adapting, listening, and understanding our bodies on a deeper level.

Across each decade, we face unique challenges and opportunities in fitness. What worked as young adults might not in our middle age. To explore these shifts, Rouleur spoke with Jake Hales, founder and coach of Ride Revolution, who has over 15 years of experience coaching athletes of various ages, levels, and genders. Additionally, Rouleur spoke with cyclists and fitness enthusiasts to uncover how they have embraced change, redefined goals, and continued thriving in the cycling scene, regardless of age.

Twenties: peak performance 

What’s happening in your body?: This is very much the ‘peak’ phase of your life from a performance ceiling point of view. Vo2 max hits a peak in the early twenties and stays fairly flat throughout this decade, for males and females. In males, peak testosterone levels are hit at the start and remain high, meaning an increase in strength and muscle mass. For females, testosterone still plays a part in performance, but it is considered that women develop slightly younger and high performance peaks slightly younger as a result. 

How to train: The key to your twenties is to make the most of the opportunity you have. Historically, your twenties were spent learning your craft and getting to understand your body, but today, there is plenty of information and this is helping athletes such as elite cyclists get close to their potential maximal level earlier. On top of this, for women, understanding your menstrual cycle and how you will perform differently and feel differently at points in your cycle should be your number one goal. 

Amelia Mitchell

Amelia Mitchell, 28, works for a professional services firm in London but has always moved her body in some way, whether that was time trialling, road cycling, or running. But in 2023, she dived into gravel racing and signed up to have one-to-one coaching – and podium finishes are now her aim. 

I was probably doing too much intensity before when I was doing my training myself. I was doing three or four high-intensity workouts before work, but now I only do two and then some slightly easier rides. Before, I would also just go out and ride with my mates for hours, which is OK, but not necessarily a productive ride. Then, as I started racing more, I was struggling with the racing, travelling and working alongside greater intensity workouts. So I signed up to a coach and it’s made a big difference to my performance. 

Now, Monday is always a rest day. I work full-time, so I have to be in the office, and for three days a week, I do my training first thing before work, which is typically an hour and 15 minutes. Friday is a café ride, super chill for an hour and then the weekend is two longer rides, around three to four hours each day. I do find training at such a high level and having a full-time job is challenging, but it’s also about how much sleep you have. I am very disciplined and make sure I am going to bed at 10pm and get my eight hours and that I stretch before going to bed.

I think when you’ve been exercising for a number of years and training basically every day, you get very used to understanding how much load you have. I’d say I am working quite close to max capacity in terms of what I can fit in around work. I know if I tip over, I’ll be really tired or I won’t be able to do a session. But I am able to limit this cumulative fatigue by working with my coach on certain sessions to make sure that that doesn’t happen. Nevertheless, in terms of my performance, I feel like I have only just scratched the surface in the last few months working with my coach and I’d like to see what is really possible. 

Thirties: Hitting high levels through consistency

What’s happening in your body?: In males, testosterone levels typically decline by 1% a year, starting around age 30. For women, these levels stay at peak level into the mid 40s. Vo2 max will also start to drop, for males and females. However, it is important to note that this is based on the performance ceiling – something most of us are not operating even close to due to busy work schedules and a lack of support from world-class sports teams. It is, therefore, realistic that with the right training, diet and recovery, you can remain close to your own peak performance that you were seeing in your twenties, especially in the first half of this decade. 

How to train: Everyone ages differently, but what we do know is that fitter, more active people will age slower than sedentary individuals. With consistency and general good well-being, there is no reason why you should not be performing as well as you were in your twenties. If anything, with more life experience, you’ll be able to manage stress and fatigue better. However, if performance does drop, especially in the second half of this decade, focus on where you can improve in your lifestyle, such as diet, sleep, nutrition and time management – all of which will have positive effects on your performance.

James Lonergan

James Lonergan, 39, has been road cycling for around 15 years. Balancing family life and work, he uses cycling to maintain his fitness, but has dipped his toe into the world of time trialling over the years. As he nears 40, he is setting himself the challenge of getting as fit as possible on the bike, with the aim of entering the Masters racing scene in his next decade.

I always thought I would reach my peak in my 30s and then I was just going to have to try and maintain my fitness levels before it went down year on year, so I am surprised my fitness is improving. It is given me the confidence that I could continue improving into my forties, which is especially important to me with a young family. I had an injury last year and it felt like age was catching up with me. I felt like I was going backwards. But consistency has helped me regain strength, and this year my numbers are back to my 2021 levels, if not better. My fitness has improved, my weight has dropped, and rides feel a lot easier than they did previously – according to my Strava, my fitness has improved something like 240%. I have found that it has been good to have something to aim for, especially now we are approaching the dark, winter months. The 40 milestone feels like it is always chasing you down, so it is good to be able to see my levels improving, not just staying the same. 

With my training now, I aim for at least eight hours on the bike. I prioritise time over distance and incorporate Zwift training, strength sessions and even swim and sauna sessions now. I often have one day in the office a week, a commute of two hours, so I tend to have my rest days on these days. Beyond my training, I try to increase my daily steps, so I walk a lot more and I have a sit-stand desk. It’s all those lifestyle habits along with functional training, improving my nutrition, and stretching that come into play in regards to your performance I think. 

I do also analyse the data and I feel that has helped me get a better understanding of how I am feeling. I moved back to having a Garmin watch and using my scales, so everything is in one place, and I just pay close attention to that. I don’t get fixated on numbers, because numbers are just a data point, but it gives you good insights into how your body is doing and you can then take some action from the numbers.

Forties: Recovery comes into play 

What’s happening in your body?: Given that in males, Vo2 max and testosterone drop around 1% a year, this is the decade where it may be necessary to admit that you aren’t as fast or as strong as you think. Female testosterone levels also now start to drop and for some, menopause comes into play. Although it is possible to expect a notable performance decrease from previous decades, with the right training, diet, sleep, and nutrition, it can still be possible to perform at a high level. 

How to train: Recovery becomes a real factor for both physical and lifestyle reasons. Not only is the body less well set up to cope with extreme training loads, this decade is also very busy from a lifestyle perspective – busy careers, families, and all the additional stresses that impact lifestyle and training. Therefore, extra consideration towards recovery should be vital and strength training and high intensity workouts will also keep the performance ceiling propped up.

Benjamin Chapman

Benjamin Chapman, 40, works and rides for his local bike shop in Gateshead, in the north of the UK, while juggling his full-time job and role as a parent. He has been riding bikes for as long as he can remember, exploring various disciplines, including BMX, track, and road. Now, he is focussing on adventure cycling and documenting his journeys across his social media channels. 

From a fitness perspective, I’ve started to take supplements like creatine, because I’ve started to get a lot more niggles now I am in my 40s. When I step out of bed, for example, I just notice a lot more. When I speak to those in their 60s in my cycling club, they’re like, you need to start stretching now, you need to do this and you need to do that. It’s all the stuff I used to get away with, even when I was 35, I’d just jump on a bike and hold 200 watts and blast for 20 miles. I can’t do that anymore. I need to warm up, I need to be looking into how much protein I am having, whether I’m eating correctly and what my alcohol intake is. It’s now looking at the finer details to make sure I am not suffering on the bike. 

I haven’t gotten any slower, it’s just more painful to hold the same numbers I used to hold easily. I’ve also got to be really dialled in to what I’m doing on the bike – I’ve got to be eating and I’ve got to keep my sugars up. I can’t play around so much. I also think you have to do what works for you. In cycling, I feel there is a stigma that you should have deep rims and go as fast as the pros, but you can’t do that. We don’t have masses of time, we have children, we don’t have a dietitian. That’s why the bike for me now is about where it can take me and looking for that adventure. I’ve also started going to the gym and I want to start building my upper body – I want to start lifting and becoming stronger, especially with my upper body.

If I truly wanted to, I could regain my previous fitness levels, but that would require significant sacrifices, which could put pressure on my family. My son is involved in sports, so I have commitments to take him places. At this stage of my life, I believe it’s more about maintenance and self-care. Ultimately, it comes down to how much you want something, and for me right now, I don’t have the desire to chase numbers and speed enough to invest the necessary training time.

Fifties: Acceptance and recovery 

What’s happening in your body?: The ageing process goes on fighting and by this decade, most will be experiencing natural sarcopenia (muscle mass loss) and you’ll see decreases in maximal strength and power associated with this. Most will also find it hard to lower body fat percentage as basal metabolism decreases. By the end of this decade, almost all females will have completed menopause and blood testosterone levels are now around 25% of what they were when at their peak, meaning muscle building and recovery suffers. 

How to train: It’s important to first be realistic and accept you’re not going to hide away from ageing. Although it is still possible to perform at a high level during this decade, it’s often found (especially for those at competitive level) that it is a case of working hard to keep hold of that level you have rather than trying to push harder. If strength training was not taken up in your 40s, then it is really important that you do it in your 50s, as it can help slow down muscle loss and help maintain bone density. 

Andy Critchlow

Andy Critchlow, 50, has dedicated most of his life to journalism, but his true passion lies in racing, particularly against the clock. He’s the 2024 UCI Masters 4k team pursuit world champion, the 2023 UCI Masters time trial world champion and he also won the British Best All-Rounder in 2023 (fastest average time achieving in time trialling over three distances: 50 miles, 100 miles and 12 hours) . With this accomplishment, he became the oldest rider to receive this prestigious award. 

When I came back to the bike in 2015 after stopping to pursue my career in journalism and moving away, I did find it hard. The problem was that in my head, I still thought I was 18 and racing. So when I couldn’t perform at that level, I found it frustrating. When I was racing back then, I was 18 and weighed like 72 kilograms, and now, you know, I am 10 kilograms heavier and it doesn’t matter how much I diet or look after my body, I cannot get back to that – my body has changed and I have had to adapt to that. Even psychologically, when you are young, you are dominant and confident, and coming back, you’ve got to start from scratch.  For example, you’re a fourth cat on the start line of a race and it doesn’t necessarily match up with your own aspirations or your own perception of yourself – that took awhile for my head to get around but I am glad I stuck with it because in 2015 I was 100 kilograms and my health was only heading in one direction. 

Last year, I was doing around 12 to 15 hours a week training, and this year, I’m closer to 10 to 12 hours. I turned 50 recently and weirdly, I don’t know whether it is just psychosomatic or… but I have definitely noticed that I just feel more tired – not necessarily on the bike, more off it. What I am learning is that in the future, maybe I have to ride my bike less, still try to go quick but just cut back. You’ve got to and that’s a difficult thing. If you are determined and want to succeed in a sport, it’s difficult for someone to accept that you’ve got to perhaps do less. Why? Because you are hardwired to want to do more, but as you get older, and certainly now, I am starting to realise that actually doing more can make me go slower.

I also probably don’t do enough recovery. I think recovery is hard. If you have to work, you have a family and all the other stresses in life, finding time to recover is difficult. The big thing for me as I have gotten older is sleep. The harder you train and the older you get, sleep is hard, because you’ve got an ache which is keeping you awake, or your legs are tired, and you’re not naturally sleeping as deeply and therefore not recovering so much. I am also a 50-year-old man and to be blunt, I am up three or four times in the night for the toilet. I was really good with sleep last year, but this year, not so much. It’s little things like getting some lavender oil, an eye mask or some earplugs, making sure your room is a good temperature and that you’ve got a good pillow – forget the carbon wheels, a good pillow is vital for your performance. 

Sixties: Closer to a new real-world performance peak 

What’s happening in your body?: During this decade, sarcopenia starts to make enough difference to be aesthetically noticeable. Testosterone levels in males are around 25% lower than peak – it’s important to note that by this age, around 75% have levels considered to be within normal range to help you handle training. By this stage, females have similar levels as pre-puberty. Vo2 max continues to drop and people would notice a bigger difference in their performance from the start to the end of the decade. However, in your sixties, you are closer to your real-world performance peak for that age, so for those who are competitive, they may see good results. 

How to train: A focus needs to be on listening to your body and accepting that not everyone’s the same. Recovery takes longer, injuries heal slower, gains are harder to come by and safety may need to be taken into consideration. Research suggests that including higher intensity training is still a good route and it is never too late to start strength training, but during this decade – especially if new to the sport – you should always seek outside assistance before undertaking any training.

Linda Dewhurst

Linda Dewhurst, 66, took up cycling a decade ago after many years as a runner. Once she joined her local cycling club and began competing, she quickly became a regular on the podium, amassing multiple wins and even world championship titles. With no plans to retire anytime soon, she continues to excel in the sport.

As you get older, you certainly worry more about falling. I’ve had a few crashes in races and I have fallen off and broken my collarbone, but it is rare. If you were always worried about falling over or getting knocked, then you probably wouldn’t even go up and down the stairs because you’re more likely to fall on their stairs than off your bike. For me, I found joining a cycling club a great way to boost my confidence as it teaches you to hold your line and just be less worried riding around other people. In the racing scene for my ages, too, all the riders are very mature, experienced riders. I just love racing – I don’t mind if I win or lose, just getting out there and doing it is what holds the enjoyment for me. 

My race results have improved thanks to working with a coach and my training now is well structured, with a focus on numbers, and adapted to what I want to achieve. It’s challenging and sometimes I look at the sessions and think, “Oh god, I can’t do that”, but then you do it and it’s OK. I mix my training in with some nice social rides too because I still like to ride with a group and go have tea or coffee and a cake. I train around five times a week but at the moment I am having a bit of a rest – something that is very important as you get older. I can often find myself thinking that I should be doing another session but then I think that my legs can’t take it, so I walk the dogs or just take life easy, no stressing. It’s only when you get this old that you can be that wise. 

Before I started training with a coach, I never took any notice of numbers, I’d just go out and look at strava at my average pace and distance, but I noticed a plateau. Since my training has changed specifically for racing, I’ve certainly noticed my power go up and when I was racing several people said to me how strong I was. I can imagine that in another year my numbers will hit another plateau because I won’t be able to go any higher, but I hope to maintain rather than lose it.

One tip for any age: Consistency is key

The key takeaway for anyone looking to get fitter, regardless of their level or age, is to focus on consistency. Gaining fitness occurs in response to the stimulus you provide. Being inconsistent with training removes the need for the body to adapt – this holds true both within a week and over longer periods. Too often, people get overly ambitious when starting a training plan and begin at an unsustainable level. We always say, “It’s better to do less but more often than to do more but less often.”

One important point to remember is that when you reach your 70s and beyond, lifestyle factors will play an even bigger role in your performance on the bike. Recovery, safety, and managing the training load will all be crucial. If you’re new to cycling or looking to integrate strength training into your weekly routine, consulting a coach or seeking expert advice should be your first step.