{"id":440041,"date":"2026-01-29T03:57:15","date_gmt":"2026-01-29T03:57:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/440041\/"},"modified":"2026-01-29T03:57:15","modified_gmt":"2026-01-29T03:57:15","slug":"getting-older-injured-or-short-on-time-heres-how-to-fit-cycling-into-your-life-no-matter-your-circumstances","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/440041\/","title":{"rendered":"Getting older, injured or short on time? Here’s how to fit cycling into your life, no matter your circumstances"},"content":{"rendered":"

Whatever your athletic background \u2013 or lack of it \u2013 getting into cycling will empower you to achieve all your fitness, sporting and lifestyle targets.<\/p>\n

It can be easy to let fitness slip, but cycling is one of the best ways to maintain it.<\/p>\n

In this article, we hear from cycling coach Mark Walker, and cycling physio and bike fitter Bianca
Broadbent.<\/p>\n

Whether you’re older, injured or short on time, we’ll reveal how to make your 2026 on the bike a rewarding success.<\/p>\n

We’ve included jump links to skip to the respective sections:<\/p>\n

What to do if you’re injured
\n\"MaleA lot of cyclists are former runners who got fed up of injuries. Andy Lloyd \/ Our Media<\/p>\n

Many former runners and other athletes get into cycling after an enforced injury lay-off.\u00a0<\/p>\n

\u201cLow-impact cycling offers a great way to channel your energy again, and benefit your body and mind,\u201d says cycling physio and bike fitter Bianca Broadbent.\u00a0<\/p>\n

Serving up new kit and adventures, cycling will reignite your sporting spark.<\/p>\n

Strengths<\/p>\n

\u201cFormer runners, swimmers and rowers are excellently placed to cycle,\u201d says Broadbent. <\/p>\n

\u201cMany respiratory and muscular skills cross over to endurance cycling. And any competitiveness and determination help. Look at Lucy Charles-Barclay, an ex-swimmer who is now Ironman World Champion.\u201d<\/p>\n

Making progress
\n\"FemaleIt can be easy to overdo it in the beginning. Andy Lloyd \/ Our Media<\/p>\n

You may have good base fitness, but start with long, slow bike miles to develop your technique and muscle strength.\u00a0<\/p>\n

Over time, inject some variety. \u201cThere is a tendency for ex-athletes to stick in a Zone 3 middling intensity, but it burns through carbs and makes cycling a chore,\u201d says cycling coach Mark Walker.\u00a0<\/p>\n

\u201cDo a mix of low-, middle- and high-intensity rides, with endurance rides, threshold work and hill reps, and you\u2019ll really improve.\u201d\u00a0<\/p>\n

Don\u2019t push too hard, too soon. \u201cIt can be easy to rack up miles on the bike, so don\u2019t over-train,\u201d warns Broadbent.\u00a0<\/p>\n

As you progress, consider the order in which you do sessions. \u201cPut HIIT sessions earlier in the week, then low-cadence work midweek and save long rides for the weekend,\u201d says Walker.<\/p>\n

Technique<\/p>\n

You\u2019ll also need to learn some cycling-specific skills. \u201cPractise taking food out of your pockets,\u201d suggests Walker.<\/p>\n

\u00a0\u201cIf you plan to do sportives, practise riding in a group, conserving energy by hiding in a bunch, holding a wheel, cornering, keeping a smooth pace, climbing on the hoods or sprinting on the drops.\u201d<\/p>\n

Bike fit<\/p>\n

Ex-runners can boost their comfort on the bike with hip-mobility work.\u00a0<\/p>\n

\u201cRoad cycling involves working at your inner to mid range of hip flexion, but runners aren\u2019t conditioned to hold that position, so they tend to sit more upright on the bike or come forward to open up the hip position,\u201d says Broadbent. \u201cAccept that there will be a process of adaptation.\u201d<\/p>\n

Step it up<\/p>\n

Low-cadence sessions can help ex-runners build functional cycling-specific strength.\u00a0<\/p>\n

\u201cStart with seated 1min efforts at 50-60rpm (rotations per minute) in the biggest gear you can, at RPE 4-5 (rate of perceived exertion), with 2min rests in between,\u201d says Walker.<\/p>\n

\u201cKeep your upper body still and don\u2019t grip the bars hard. You can do these on a hill, on the indoor turbo or on the flat in a big gear. Over time, increase the duration of the reps to 5 minutes in a single set of 8-10 reps.\u201d<\/p>\n

Tips for older riders
\n\"MaleCycling offers a great way to keep fit as you grow older. Andy Lloyd \/ Our Media<\/p>\n

You\u2019re never too old to get into cycling. \u201cCycling is a wonderful, low-impact sport for all ages, even for people with joint problems,\u201d says Walker.\u00a0<\/p>\n

\u201cBenefits range from aerobic fitness to strength, balance and a reduced risk of Type 2 diabetes.\u201d <\/p>\n

It also helps fight sarcopenia (muscle wasting). \u201cCycling helps you to retain muscle and improves cardiovascular function,\u201d explains Broadbent.<\/p>\n

Strengths
\n\"WarrenPut the newspaper down, and get out on the bike. Warren Rossiter \/ OurMedia<\/p>\n

If you are a rider who is retired or semi-retired, your biggest weapon is your free time. \u201cJoin local groups and social rides and make the most of the extra daylight hours available to you,\u201d says Walker.<\/p>\n

Making progress<\/p>\n

\u201cThe challenge for older riders is pacing yourself, making sure you enjoy a very gradual increase in volume to promote adaptation and minimise injury risk,\u201d cautions Walker.\u00a0<\/p>\n

\u201cStart off doing easy stuff, with long, slow rides at a RPE under 3 \u2013 what I call the \u2018gossip\u2019 threshold. Then just increase your training in small increments. Schedule in lots of recovery days. As you get fitter, use the environment to get some contrast into your training, like riding over undulating terrain or riding on windy days when there\u2019s more resistance.\u201d<\/p>\n

Technique<\/p>\n

Always adapt sensibly to any health problems. \u201cIf you have had knee problems, knee surgery or a knee replacement, using shorter cranks can help you to get your leg around the pedal stroke much easier,\u201d advises Broadbent.<\/p>\n

Step it up
\n\"CyclistFitness goals are a great way to keep things exciting. Russell Burton \/ Our Media<\/p>\n

\u201cAfter gently building up your endurance, introduce tempo training,\u201d suggests Walker. This will be at an RPE of 4, so you should still be able to talk, but in shorter sentences. <\/p>\n

“Try intervals of 60 seconds at this tempo pace, with 20-second rest intervals. Start with 15 reps and nudge them up as you get fitter. Play with the progressions with reduced recovery intervals, longer efforts or more reps.\u201d<\/p>\n

Extra<\/p>\n

\u201cDo strength training to aid your bone density, whether that\u2019s gym work or low-cadence efforts at 50-60rpm,\u201d advises Walker. Cross-training is also beneficial for your body: \u201cSenior athletes could do swimming and walking too,\u201d suggests Broadbent.<\/p>\n

If you’re short on time
\n\"WomanIndoor training offers a time-efficient solution. Rouvy<\/p>\n

\u201cCycling is so good for time-crunched parents,\u201d says Broadbent. \u201cYou can exercise easily, whenever you want. Even 30 minutes is positive for health. It could be a social catch-up ride with friends, or a solo indoor ride.\u201d<\/p>\n

Strengths<\/p>\n

Your lack of time is a challenge, but it also focuses the mind.\u00a0<\/p>\n

Having to fit in exercise around childcare and other duties makes a flexible sport such as cycling your perfect exercise solution.\u00a0<\/p>\n

\u201cIt\u2019s hard for new parents to do large-volume training or stick to fixed class schedules,\u201d says Walker. \u201cBut cycling is flexible for whenever you get a break.\u201d<\/p>\n

Making progress
\n\"ManHigh-intensity interval sessions will burn more calories. Rouvy<\/p>\n

\u201cTo get fit and lose weight, you can reduce your energy intake, or increase your exercise \u2013 or ideally do both,\u201d says Walker.\u00a0<\/p>\n

\u201cWhen reducing energy intake, just make one small change a week, like eating more fibre-dense food, or switching to healthier snacks. <\/p>\n

“When exercising, high-intensity intervals are quick, convenient and boost your metabolic rate, so you burn more calories. They develop fitness and improve insulin sensitivity. But slower rides with friends also increase your overall energy burn as you are riding for longer. So just do what works for you.\u201d<\/p>\n

Technique<\/p>\n

For all parents, safety is a priority. \u201cWear hi-vis kit and flashing day lights and look far down the road,\u201d says Walker. \u201cPractise feathering your brakes so you don\u2019t skid, and practise emergency stops \u2013 throwing your weight back and straightening your arms \u2013 so you know how long it takes to stop at different speeds.\u201d<\/p>\n

Bike fit
\n\"FemaleThere are plenty of ways to improve comfort on the bike. Sam Voaden \/ Our Media<\/p>\n

The success of cycling mums such as Lizzie Deignan<\/a> proves that motherhood doesn’t have to be an insurmountable obstacle, but small tweaks will ensure comfort after giving birth.\u00a0<\/p>\n

\u201cIf a mum has had an episiotomy or tear, it may require stitches and can leave scar tissue which can be irritated by a saddle,\u201d says Broadbent.\u00a0<\/p>\n

\u201cSo try using a saddle with a pressure-relief cut-out or visiting a pelvic health physio.\u201d<\/p>\n

Step it up<\/p>\n

\u201cTry some Tabata intermittent training, such as 7-8x 20:10 efforts \u2013 20sec hard efforts with 10sec recoveries \u2013 at RPE 7,\u201d says Walker.\u00a0<\/p>\n

\u201cIf you can complete more than eight efforts, increase the power output or effort. With a warm-up and cool-down, you can do a Tabata session in 25 minutes.\u201d<\/p>\n

Extra<\/p>\n

\u201cIf your goal is weight-loss, there is huge value to cross-training with running, kayaking, MTB or swimming,\u201d says Walker. \u201cIt will burn calories and boost fitness.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Whatever your athletic background \u2013 or lack of it \u2013 getting into cycling will empower you to achieve…\n","protected":false},"author":2,"featured_media":440042,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[445],"tags":[49,48,635,82],"class_list":{"0":"post-440041","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling","8":"tag-ca","9":"tag-canada","10":"tag-cycling","11":"tag-sports"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/440041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=440041"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/440041\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/440042"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=440041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=440041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=440041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}