So you’re getting older and now over 50 years of age. This means you need to slow down and take it easy, right? WRONG! I mean, if you want to go slow and easy that’s entirely up to you and there’s nothing wrong with that. But if age is your only reason, it doesn’t have to be that way… and I sure hope you’re not listening to friends and family that keep telling you “You’re 50 now, you need to take it easy!”
Riding and taking it easy is good once in a while, especially that day after a long ride when you want to rest but still ride. To me, though, speed is so much more fun. Something about the wind in my face and zipping down the roads and trails. Plus, you get to cover a lot more distance and explore.
Getting Faster
Increasing your speed just doesn’t happen. You actually need to work for it. There is a great method that I use during the winter months to build my legs. It’s really no secret that increasing your leg strength will increase your riding speed since your legs deliver most of your pedaling power.
Here is what I do to help build up my leg strength to make me ride faster on flat land:
Climb Hills
Yep, it’s that simple. Climb, climb, and keep climbing! I have a Zwift membership and the cycling game is so much help since it gives you all kinds of data including feet (or meters) climbed during your ride. Plus, you get to ride with other riders from around the world and interact with them. It really helps pass the time.
Route: Alpe Du Zwift
There are many different routes that you can ride on Zwift but this one is my favorite. This because you almost immediately ride up to the mountain and being your ascent. The route gives you around 3,000 ft of elevation in just over 7 miles of riding. When you reach the top you get bonus prizes each time. You also get to go back down and enjoy 7 miles of coasting at an average speed of 50 mph. Once you get to the bottom you can turn around and start another trip back up. Just 3 trips up and down will allow you to gain over 10,000 feet of elevation.
I try to gain 10,000 ft of elevation at least every other day… averaging 5,000 feet elevation per day. Now I am a seasoned rider so this is not too drastic for me. You can start off with a lower elevation goal if you are not used to the intensity of so much elevation. Work your way up from less to more.
Climbing Workout Routine For Beginners
If you are just starting out do not go for 10,000 feet of elevation per ride. Start off with a goal of just one trip of the mountain (just a little over 3,000 ft). If you can’t make it all the way up then stop. In 2 days try it again and go a little bit further and repeat until you make it all the way up. Also, take as many breaks as you need. When I first started this routine I took a break every 500 feet. Then every 1,000 feet. Eventually, I was able to make it up the hill without taking any breaks. Each time, try to get a little faster going up and beating your best time. Try this for about 2 weeks before riding on a flat route or participating in a race.
If you keep doing this and keep gaining speed going up that huge mountain then imagine what speed you can get when riding on flat land. Riding on a flat surface after doing all that climbing will feel like a breeze and so much easier. This featured image on this article is from a race I took part in 2 weeks after my climbing routine. See how dramatically I increased my FTP. I also came in 39th place in a race with over 200 racers. I am about to graduate from the Class C category to Class B as well. You can check out the event results by clicking here and seeing page 3.
Get In Touch
If you think my climbing routine is something you would like to try and have questions please feel free to get in touch with me. I would be glad to help you out. You can get in touch with me on my Facebook page, TikTok, and by any means on my contact page.
A TikTok video of one of my recent climbs:
@itschet71 #cyclistsoftiktok #zwift #zwifttok #cyclinglife #cyclingpassion ♬ Green River – Remastered 1985 – Creedence Clearwater Revival
Some Images From Zwift Power
50+ year old cat dad that loves cycling, fitness, and trying to eat right. I’ve been riding bicycles since I got my very first bike, a gift from my Grandfather, on my 8th birthday on March 28, 1979. Just because you have reached the 50 year old mark it doesn’t mean that you have to slow down or quit. I started this blog so that other 50+ (or even younger) can learn from me and be motivated in their own health endeavors.
To great health and well-being.
Feel free to connect with me on the below social media platforms:
Strava | Zwift | TikTok | Facebook
