00:00What are the top five key aspects you'd say are important to someone that's 40 plus?
00:05Recovery. That's my number one. Like we spoke about training happens, that creates the potential
00:10for change. Recovery is where that change happens. So prioritize your recovery, make sure you're
00:14rested enough, getting enough sleep, eating and drinking, all that stuff. Number two, I would say
00:18strength. Make sure you've got a good strength program as part of your overall cycling program.
00:22One, maybe two sessions a week. Push hard, move fast, make sure it's working to support your
00:28cycling, okay? And work in a different way you would on the bike. Number three is polarize
00:32your training. So make sure your easy days are easy. Make sure that you are sticking sort
00:35of sub zone to, you're giving your body a chance to keep getting those training benefits, but
00:39you're not pushing too hard. You're not accumulating too much extra fatigue, which then allows you
00:42on the hard days to push a lot harder, make those breakthrough sessions, that VO2 max session
00:46we spoke about, that would be on that harder day. Number four, I would say is mobility.
00:50So obviously as we're getting a bit older, we're spending more time in that tuck position on
00:54the bike. We're going to need to spend a bit of time just looking after our bodies. Five minute
00:57mobility every day or as much as you can fit in. Get that as part of your schedule, it's
01:00super important. And I think finally it brings together everything I've just mentioned, but
01:04number five would be consistency. So make sure that you're consistently executing on your
01:08plan. It's all about bigger picture and doing stuff week to week, month to month, year to
01:13year. And you're going to get that 350 FTP if you do that.
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