Biking is an exercise, or sport, you’ll be able to get pleasure from at any age. Health author Hannah Reynolds has been talking to 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 driving since he was a junior however now at almost 49 he feels he’s driving 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 few 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 few of the ideas he rolls out.
“I have a look at my biking and there have been so many wasted years the place I didn’t take it in any respect severely. For instance, I barely drink anymore. I’m far more in regards to the metrics which have an effect on efficiency. The largest factor for me is knowing the gasoline I put into my physique and the way it immediately impacts my efficiency.”
Biking has at all times been an enormous a part of Simon’s life, even within the years when he was taking biking much less severely. He has had a number of totally different biking trade jobs together with Retailer Supervisor and bike fitter at Southdowns Bikes in Storrington, and presently with Hunt Bike Wheels. He has at all times often ridden with pals, 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 useful junior competing at a nationwide degree however I actually misplaced my manner 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 an enormous half in his new strategy to racing, “having a energy meter made coaching actually accountable. It turned nearly addictive as a result of I may see the issues that have been making a distinction to my efficiency.”
For a few years Simon was driving 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 working out however should you can maintain eking out little efficiency positive factors you’ll be able to maintain progressing at any age.”
Simon has at all times been a multi-talented rider competing throughout just about each biking self-discipline however he says some kinds of racing swimsuit you higher as you grow 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’ll be able to excel, there’s much less leaping round.”
Simon McNamara on the rostrum on the gravel nationwide championships
(Picture credit score: Simon McNamara)
Racing in a combined discipline with youthful riders can have its challenges however expertise and understanding your individual driving type will get you a great distance, “I’m usually the oldest man within the discipline, it’s a must to adapt the best way you trip these races, I’m not that punchy anymore. I have a tendency to simply survive on the shorter steeper hills after which make the strikes or stand up the street by myself.” A part of preparation is reviewing the course and understanding the place it really works for you.
Eating regimen and way of life has performed an enormous half in having the ability to enhance at the same time as he will get older, “I’m a lot lighter now than once I was in my 20s and early 30s. I spent a bit of little bit of time burning the candle at each ends and after just a few 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 eager about gasoline my physique and eager 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 measurement 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 a variety of good endorphins however it is usually the social a part of assembly those who retains me going, biking is an enormous a part of my life. I trip with my brother and we’ve got a great group round right here related with TrainSharp [Coaching] – I do a 200km trip 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 most likely do extra now than I ever have, 15-16 hours per 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 periods per week Tuesdays and Thursdays and a variety of commuting by bike. Within the winter I do a variety of 2 x 20-minute efforts – various the cadence and equipment to construct sub-threshold energy. These aren’t straightforward efforts, you might be pushing on. Because the season will get nearer I do over/underneath periods, 3 minutes underneath 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 needed 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’s 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 provides awards in every class. “The masters racing all over the world is admittedly buoyant. It is extremely troublesome to be aggressive in Nat B races now,” comprehensible, as these second tier races attract a few of the greatest riders within the nation. “With masters racing you’ll be able to dip your toe into nationwide racing and race in opposition to your age group friends.”
Given how his coaching and focus has developed as a grasp does he remorse not making use of this degree of dedication at a youthful age? “I had a variety of aspiration as a junior as I assumed I could possibly be a great rider. My first two years as a senior I used to be injured over and over. It wouldn’t have modified issues an terrible lot – I don’t suppose I’d have ever made professional degree – however I may have been higher.”
Reaching masters age group racing and being aggressive there has given a variety of satisfaction, “For the final ten years I’ve reached a degree that I’m pleased with, I put a variety 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 exterior of age-group racing, “My quickest time is now 18.28 for a ten-mile time trial. I’d prefer to go underneath 18.15, I’d like to do a protracted 17 – it could possibly be doable, possibly on the appropriate day with the appropriate situations.” Time trials is an space the place you’ll be able to actually measure your progress, “I rode fairly severely 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 arduous I’ve to trip a TT effectively. I believe I’m good at that. I’ve the psychological energy and focus.” He places these occasions right down to know-how in addition to coaching: “I actually love package and know-how – bikes are so significantly better than once we have been youthful.”
When eager about recommendation for youthful riders he believes it’s extra psychological than bodily, “a lot of this sport is having it within the head, the most important 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 a variety of his longevity within the sport is right down to the social elements of driving, “Assembly my pals, doing my coaching is a part of my life. I can’t see myself stopping. I might like to be a masters world champion in some unspecified time in the future in my profession, I simply have to outlast everybody else!”
