Biking is an exercise, or sport, you may get pleasure from at any age. Health author Hannah Reynolds has been chatting with cyclists of their 40s, 50s, 60s, 70s and past, bringing ideas, recommendation and inspiration from cyclists who’re nonetheless pedalling because the a long time progress.
Simon McNamara has been racing and using since he was a junior however now at almost 49 he feels he’s using higher than ever. Having taken second in his age group on the 2023 gravel nationals, and setting his sights on a sub-18 minute 10-mile time trial, he’s nonetheless racing a number of the UK’s most prestigious street races as he closes in on 50.
What does it take to remain on the sharp finish for over three a long time? Consistency, reducing out the biscuits and booze, and enjoying to your strengths as you age are a number of the ideas he rolls out.
“I take a look at my biking and there have been so many wasted years the place I didn’t take it in any respect critically. For instance, I barely drink anymore. I’m far more concerning the metrics which have an effect on efficiency. The most important factor for me is knowing the gas I put into my physique and the way it instantly impacts my efficiency.”
Biking has at all times been a giant a part of Simon’s life, even within the years when he was taking biking much less critically. He has had a number of totally different biking business jobs together with Retailer Supervisor and bike fitter at Southdowns Bikes in Storrington, and at present with Hunt Bike Wheels. He has at all times recurrently ridden with buddies, and his brother Chris, additionally a really completed rider who has over 60 open time trial outcomes to his title and is a TrainSharp coach.
“I used to be a fairly helpful junior competing at a nationwide stage however I actually misplaced my approach in my first ten years as a senior,” Simon continues, “As a junior I had a 3rd place within the junior nationwide collection , the Monroe Junior GP – Peter Buckley Trophy Race, a prime ten within the pursuit on the Junior Nationals Observe Championships and raced in Belgium at a part of the South East Centre of Excellence.”
New know-how and a greater understanding of teaching science has performed a giant half in his new strategy to racing, “having a energy meter made coaching actually accountable. It grew to become nearly addictive as a result of I might see the issues that have been making a distinction to my efficiency.”
For a few years Simon was using and racing with out actually doing that a lot coaching, simply getting by on expertise and a great dose of pure expertise however now his coaching is far more centered, “I benefit from the course of extra now than ever. A part of me is considering time is operating out however for those who can maintain eking out little efficiency good points you may maintain progressing at any age.”
Simon has at all times been a multi-talented rider competing throughout nearly each biking self-discipline however he says some kinds of racing go well with you higher as you become old, “I’m primarily street racing, time trialling and gravel racing. [The] time trial could be very accountable and measurable. As a middle-aged rider, it’s someplace you may excel, there may be much less leaping round.”
Simon McNamara on the rostrum on the gravel nationwide championships
(Picture credit score: Simon McNamara)
Racing in a blended subject with youthful riders can have its challenges however expertise and realizing your personal using type will get you a great distance, “I’m usually the oldest man within the subject, you must adapt the way in which you journey these races, I’m not that punchy anymore. I have a tendency to only survive on the shorter steeper hills after which make the strikes or stand up the street alone.” A part of preparation is reviewing the course and understanding the place it really works for you.
Eating regimen and life-style has performed an enormous half in with the ability to enhance at the same time as he will get older, “I’m a lot lighter now than after I was in my 20s and early 30s. I spent somewhat little bit of time burning the candle at each ends and after a number of years your weight creeps up. I nonetheless drink however they’re very a lot one offs. It’s nonetheless good to let your hair down fully however now it’s the exception not the rule.”
Over time Simon realised that he received extra satisfaction from being wholesome, “I’m at all times fascinated by gas my physique and desirous to really feel wholesome. It has an impact in your temper and positivity.”
Simon takes a quite simple pragmatic strategy to weight reduction, “I don’t like weight reduction if I’m doing it through an app, I begin to really feel it governing my life. It’s nearly portion dimension and never going again for seconds, reducing out the biscuits within the night.”
That doesn’t imply an finish to socialising or having enjoyable. “For me, racing and coaching offers me loads of good endorphins however additionally it is the social a part of assembly those that retains me going, biking is a giant a part of my life. I journey with my brother and now we have a great group round right here linked with TrainSharp [Coaching] – I do a 200km journey to Brighton and again most Saturdays, it’s fairly pacey.”
‘Junk miles’ and twice weekly coach rides
Lately Simon has elevated his coaching quantity “I in all probability do extra now than I ever have, 15-16 hours every week on my bike, as much as about 20 hours.”
A few of this quantity he freely admits is “junk miles” however that can be a part of his enjoyment of biking, “I do two turbo classes every week Tuesdays and Thursdays and loads of commuting by bike. Within the winter I do loads of 2 x 20-minute efforts – various the cadence and equipment to construct sub-threshold energy. These aren’t simple efforts, you might be pushing on. Because the season will get nearer I do over/below classes, 3 minutes below MAP (most cardio energy) effort then 3 minutes over.”
Simon has raced almost yearly since he was a youth rider, however with various levels of competitiveness. “Final 12 months I actually wished to win the gravel nationals, I attempted to focus my coaching on that as I had come 2nd the 12 months earlier than.” Annoyingly for him he was 2nd once more however in biking there may be at all times ‘subsequent 12 months.’ “I’ll be over 50 however I’ll nonetheless be racing the identical guys as we transfer up collectively.”
A part of his new dedication to racing is the grasp’s scene, which is open to riders over 30 and gives awards in every class. “The masters racing world wide is absolutely buoyant. It is rather troublesome to be aggressive in Nat B races now,” comprehensible, as these second tier races attract a number of the finest riders within the nation. “With masters racing you may dip your toe into nationwide racing and race towards your age group friends.”
Given how his coaching and focus has developed as a grasp does he remorse not making use of this stage of dedication at a youthful age? “I had loads of aspiration as a junior as I believed I may very well be a great rider. My first two years as a senior I used to be injured again and again. It wouldn’t have modified issues an terrible lot – I don’t assume I’d have ever made professional stage – however I might have been higher.”
Reaching masters age group racing and being aggressive there has given loads of satisfaction, “For the final ten years I’ve reached a stage that I’m pleased with, I put loads of work in and I’m getting the outcomes I deserve. In time trials I’m getting higher outcomes than I ever have. With or with out a energy meter I perceive myself higher than ever earlier than.”
Simon’s time trial outcomes are spectacular, even outdoors of age-group racing, “My quickest time is now 18.28 for a ten-mile time trial. I’d wish to go below 18.15, I’d like to do an extended 17 – it may very well be attainable, perhaps on the precise day with the precise circumstances.” Time trials is an space the place you may actually measure your progress, “I rode fairly critically the 12 months I used to be 30 and managed a 20-minute ten, now I’d be devastated if I did that! I perceive how exhausting I’ve to journey a TT nicely. I believe I’m good at that. I’ve the psychological power and focus.” He places these instances all the way down to know-how in addition to coaching: “I actually love equipment and know-how – bikes are so a lot better than after we have been youthful.”
When fascinated by recommendation for youthful riders he believes it’s extra psychological than bodily, “a lot of this sport is having it within the head, the largest factor is consistency. For those who can simply be constant in your coaching and luxuriate in what you might be doing you’ll maintain getting higher.” For him he says loads of his longevity within the sport is all the way down to the social facets of using, “Assembly my buddies, doing my coaching is a part of my life. I can’t see myself stopping. I’d like to be a masters world champion in some unspecified time in the future in my profession, I simply have to outlast everybody else!”