Cycle Strength

Why Strength Training Isn’t Optional After 40

Many cyclists still believe riding more is the answer.

More miles.
More intervals.
More time in the saddle.

But if you’re over 40, riding alone eventually stops solving the problem.

Because endurance without strength leads to declining force production.

And when force production drops:

– Climbing punch fades
– Recovery slows
– Niggles creep in
– Plateaus appear

Strength training isn’t an “add-on”.

It’s structural support.

Done properly, it:

• Restores posterior chain strength for climbing
• Improves repeatable force under fatigue
• Builds joint resilience and durability
• Supports recovery and adaptation
• Prevents the quiet erosion that comes from riding more without structural backing

After 40, the goal isn’t just fitness.

It’s robustness.

You’re not trying to train more than everyone else.

You’re trying to keep progressing — without breaking down.

If you want to finish strong instead of surviving, strength isn’t optional. It’s foundational.

You’re welcome to join us inside Strength and Fitness Training for Cyclists. Just hit the link below, and I'll welcome you in.

https://www.facebook.com/groups/1603489866698510/

Train strong.
Ride confidently.
Refuse decline.

Mid-Forties. Still Taking Segments.

Most cyclists assume that once you hit your forties, the best numbers are behind you.

Andy refused that narrative.

More riding wasn’t moving the needle anymore.
So we changed the structure.

Strength integrated properly.
Lower frequency. Higher quality.
Stability before endurance. Strength before peak power.

Four months later:

– Old Strava segment times from a decade ago were falling
– Fewer aches and niggles
– Stronger on long climbs
– Faster recovery between efforts

And recently, he rode to the summit of the Col de la Croix de Fer — one of the Alps’ most demanding ascents.

Not hanging on.

Strong.

That’s what happens when you stop trying to ride your way out of a strength problem.

After 40, progress isn’t about volume.

It’s about structure.

“Just ride your bike more.”

You’ve heard it before.

And for some riders, that advice works.

But if you’re over 40, with a career, family responsibilities, and limited recovery capacity, more riding isn’t automatically the answer.

In fact, for many cyclists I work with, it’s the reason they plateau.

More volume often leads to:

– Accumulated fatigue
– Lingering niggles
– Loss of punch on climbs
– Progress that stalls despite effort

The issue isn’t commitment.

It’s structure.

If you’re time-conscious, you don’t need endless hours in the saddle.

You need:

– Strength that supports force production
– Intelligent sequencing of training
– Lower frequency, higher quality work
– Recovery built into the plan

After 40, adaptation depends on how well your body is supported — not how many hours you log.

When strength is integrated properly, something shifts.

Climbs feel controlled again.
Recovery improves.
Confidence returns.

It’s not about riding more.

It’s about training in a way that allows you to keep progressing — without sacrificing the rest of your life.

I had to learn that myself.

Balancing work, family, and setbacks forced me to rebuild fitness differently.

That’s why I now help performance-driven cyclists over 40 build strength that supports ambition, not fights it.

Serious about improving? The group is where we build it properly. Hit the link below to join the Private FB group.

https://www.facebook.com/groups/1603489866698510/

Train strong.
Ride confidently.
Refuse decline.

🔥 27th at the European Gravel Championships! 🔥

Huge congratulations to Cycle Strength athlete Rich after a brilliant ride at the Euro Gravel Champs in Houffalize, Belgium.

🚴 141km
⛰️ 2,645m climbing
⏱️ 5hrs 27mins
🏁 27th in his age category

But the bit I loved most from Rich's message afterwards:

“All went to plan, a well executed race, 3 consistent laps.”

That's what training is about.

Not just getting fitter.

It's arriving at your target event properly prepared, knowing what you can do, pacing it well and being able to execute when it matters.

Three consistent laps over a brutal 141km gravel race doesn't happen by accident.

That's months of structured bike training, strength work, consistency and getting the preparation right.

Brilliant performance, Rich. 👏

Now we build from here… 💪🚴

Are you serious about improving? The FB group is where we build it properly. Hit the link here 👇 to join the Private group.

https://www.facebook.com/groups/1603489866698510/

What’s the Real Key to Progress in Cycling After 40?

Most riders will tell you:

“Train harder.”
“Add more intervals.”
“Do more volume.”

But if you’re over 40, that approach eventually stops working.

More riding doesn’t automatically mean more progress.

In fact, for many cyclists I work with, it leads to:

– Plateaued power
– Lingering niggles
– Fatigue that never quite lifts
– Losing punch on climbs

The issue isn’t effort.

It’s structure.

After 40, adaptation depends on three things:

1️⃣ Strength that supports force production
You can’t ride your way out of a strength problem. If your hips and posterior chain aren’t producing force efficiently, your climbing power fades.

2️⃣ Intelligent sequencing
Lower frequency. Higher quality.
Stability before endurance. Strength before peak power.
You cannot train like you’re 25 and expect to adapt like you’re 25.

3️⃣ Recovery that is built in, not hoped for
Adaptation happens when you recover, not when you accumulate fatigue.

That’s why I built the Ascend Protocol.

Not as another cycling plan.

But as a structured strength system integrated with your riding, designed specifically for performance-driven cyclists over 40 who refuse to fade.

The goal isn’t more training.

It’s better adaptation.

It’s finishing strong instead of surviving.

It’s a better adaptation that supports your ambition, not limits it.

I share deeper training breakdowns inside the private group. Come join us. Just hit the link below👇

https://www.facebook.com/groups/1603489866698510/

Real Results. Real Riders.

He started in January with one clear target — a demanding sportive in May.

He’d been riding for years. Fit. Consistent.
But like many cyclists over 40, he’d reached a plateau.

We integrated structured strength training properly.

Stability before endurance.
Strength before peak power.
Lower frequency. Higher quality.

Within eight weeks:

– Body composition began to change
– Hills started feeling faster
– FTP increased by 10 watts
– Recovery improved

Not because he trained more.

Because he trained differently.

After 40, adaptation depends on structure and strength — not just volume.

When you build force production and resilience alongside your riding, progress returns.

And with it, confidence.

This is what happens when you stop guessing and start sequencing your training properly.

End of the Month Check-In?

Be honest with yourself.

How is your training actually going?

Not what you intended to do.
Not what’s written on paper.

How does your body feel on climbs right now?
Are you progressing, or simply accumulating fatigue?

Many cyclists over 40 fall into the same pattern:

Ride more.
Hope it clicks.
Wait for the breakthrough.

But if nothing in your structure changes, neither does the outcome.

After 40, progress doesn’t come from volume alone.

It comes from:

– Strength that supports force production
– Smarter sequencing
– Recovery that allows adaptation

If you’re still plateauing, it isn’t because you lack discipline.

It’s usually because your training hasn’t evolved.

You don’t need the “perfect time” to fix it.

You need clarity.

If you’re serious about building strength, climbing with confidence, and refusing quiet decline, I share deeper guidance inside my Facebook group — specifically for performance-driven cyclists over 40.

No BS💩
No generic plans.
Just structured insight and practical direction.

If that sounds like you, join us there. The link is right here...
https://www.facebook.com/groups/1603489866698510/

Train strong. Ride confidently. Refuse decline.

🚴‍♂️ Tullio x Surrey Hills ’26 — THIS THURSDAY!

Who fancies a cracking morning out on the bike? 🙌

This Thursday, 27th August, I’m leading the Tullio CC Surrey Hills Ride — on a 79km route I’ve designed myself, taking in some of my absolute favourite roads in the Surrey Hills.

📍 Box Hill Car Park — top of Zig Zag Road
⏰ Meet at 9am
☕ Breakfast included
🚴‍♂️ 79km of glorious Surrey Hills riding
💬 Plenty of friendly riding, chat and good company!

It’s not about smashing each other to bits. It’s about great roads, great people and a really good morning on the bike.

If you fancy joining us, get on board!

Sign up with Tullio CC using the link in the comments below.

See you at Box Hill! 👊🚴‍♂️

What are you actually training for?

Not this weekend.

Not your next club ride.

I'm talking about the thing you'd REALLY like to achieve on the bike.

Maybe it's your first 100-miler.

Maybe it's the Étape, Maratona, Mallorca 312 or another monster sportive.

Maybe it's gravel racing.

Maybe you want to race again.

Or maybe you're fed up with being the rider hanging on when the pace goes up and you want to feel properly strong again.

Whatever it is, here's the question:

Do you have a training plan that's actually taking you there?

Because hoping that a mixture of club rides, Zwift and the occasional gym session will eventually produce the result you want isn't much of a strategy.

This is where coaching changes things.

We work backwards from your goal.

We identify what needs improving.

Then we build your strength work, bike training and recovery around the time you genuinely have available.

No cookie-cutter programme.

No pointless sessions.

No training for the sake of training.

A plan with a purpose.

I've got room for TWO new coaching clients during August, before my prices increase in September.

If you've got a goal for the rest of 2026 or something big planned for 2027, I'd love to hear what it is.

👇 Comment with your goal below.

Or DM me 2027 if you'd rather chat privately about how we'd get you there.