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 a potential
00:10for change. Recovery is where that change happens. So prioritize your recovery. Make
00:14sure you're rested enough, getting enough sleep, eating and drinking, all that stuff.
00:17Number two, I would say strength. Make sure you've got a good strength program as part
00:21of your overall cycling program. One, maybe two sessions a week. Push hard, move fast,
00:25make sure it's working to support your cycling. Work in a different way you would on the bike.
00:30Number three is polarize your training. So make sure your easy days are easy. Make sure that you
00:34are sticking sort of sub zone to, you're giving your body a chance to keep getting those training
00:38benefits, but you're not pushing too hard. You're not accumulating too much extra fatigue,
00:41which then allows you on the hard days to push a lot harder. Make those breakthrough sessions,
00:45that VO2 max session we spoke about, that would be a lot harder day. Number four, I would say is
00:49mobility. So 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 super
01:00important. And I think finally, it brings together everything I've just mentioned, but number five
01:04would be consistency. So make sure that you're consistently executing on your plan. It's all
01:09about bigger picture and doing stuff week to week, month to month, year to year. And you're going to get
01:14that 350 FTP if you do that.
