The Long Game: Will you still be riding at 80?

We often get obsessed with the short-term metrics: What is my FTP right now? How fast can I ride this segment? Can I drop my mates on the Sunday ride?

These are fun numbers to chase, but the real goal for most of us shouldn't just be to be fast this summer—it should be to be riding our bikes when we are 80.

We want to be the rider who is still turning the pedals, still exploring, and still healthy enough to enjoy the ride decades from now. That is what I call Training for Longevity.

At Ride Harder, we use the "5 Spokes" concept. To roll smoothly for a lifetime, your wheel needs to be balanced. If one spoke breaks, the wheel buckles.

Here are the 5 spokes you need to focus on to ensure you are playing the long game.

1. Strength Training is Non-Negotiable 💪

If you are over 30, you are naturally losing muscle mass (sarcopenia) and bone density every year. Cycling is fantastic for the heart, but it is a non-weight-bearing sport, meaning it doesn't build bone.

The Fix: You must lift heavy things. Two sessions a week of squats, deadlifts, or lunges will keep your structure robust enough to handle the miles and protect you from injury.

Knowing that you need to train strength is one thing, but knowing exactly what to do is another. If you want to make sure you are doing the correct exercises to build a resilient, injury-free body, check out my newly launched Ride Harder Strength Foundation 12-Week S&C Plan. It removes the guesswork and guides you through the specific movements that will keep you riding stronger, for longer.

2. The Engine (Zone 2) ❤️

High intensity is the icing, but Zone 2 is the cake. Building a massive aerobic engine improves your metabolic health and puts less oxidative stress on your body than trashing yourself with HIIT sessions every day.

The Fix: Keep your easy rides truly easy. It builds mitochondrial density which is the secret to staying young on the bike.

Check out the the incredible benefits on health with Zone 2 Training Here 

3. Nutrition for Health (Not Just Fuel) 🥗

As we age, our bodies become less efficient at processing protein. To maintain that muscle mass we are fighting to keep, we need to up the quality of our intake.

The Fix: Prioritise protein, especially after rides. Stop viewing food just as "petrol" for the bike and view it as the building blocks for your future body.

4. Mobility & Comfort 🧘

You can have a 300w FTP, but if your back gives out after 2 hours, it’s useless. Being aero is cool; being able to walk upright after a 4-hour ride is cooler.

The Fix: 10 minutes of mobility or yoga a few times a week. Keep the hips open and the spine moving.

5. Mindset & Community 🧠

Longevity isn't just physical. The riders who last the longest are the ones who find joy in the process. Isolation kills motivation.

The Fix: Ride with friends. Join a community. Find the fun in the suffering.

Summary Don't sacrifice your long-term health for short-term gains. By balancing these 5 spokes, you aren't just training for next season—you are training for life.

Ready to Ride for the Long Haul?