Coaching masters cyclists to be the best on and off the bike Artwork

Velo Performance Cycling Podcast

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.

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.

All Episodes

Velo Performance Cycling Podcast

Coaching masters cyclists to be the best on and off the bike

August 13, 2023 • Velo Performance Simon de Burgh • Season 1 • Episode 6

In this episode, I go solo and talk about my ethos of coaching, the most important aspects of training all masters cyclists should focus on, discuss nutrition and why its important that masters cyclists need to eat differently than the mainstream media suggest and have a rant about some of the dumbest things I've seen on the internet recently

Body composition changes associated with fasted versus non-fasted aerobic exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
Under an hour training s not affected either way by fasted or a fed state. However, over an hour there are performance advantages of feeding pre-training.
https://pubmed.ncbi.nlm.nih.gov/29315892/

The current RDA for protein is 0.8g per kg per day. This is aimed at the general sedentary population and doesn’t take into consideration athletes or older populations exercising to the level we do.

My suggestion is that we should aim for total protein between 1.8g per kg of body weight and as much as 2g per kg of body weight for older athletes. And, as much as 2.2g per kg of body weight for cyclists over 55.

Practical recommendations.

3 meals a day between 0.4 and 0.5g per kg of body weight with a recovery shake post training that’s 0.3g per kg of body weight.

Plus a protein meal/bolus before bed of 0.5 - 0.6g per kg.