Cycling is a popular sport and mode of transportation for people of all ages, but as we age, many of us may believe that long-distance cycling is no longer a viable option. However, recent studies have shown that seniors who engage in endurance cycling can maintain their physical and cognitive health, and even improve it. In Australia, seniors cycling is becoming increasingly popular, and many older adults are taking up long-distance cycling as a way to stay active and healthy. This article will explore how seniors can start long-distance cycling, the benefits it offers, and tips for getting started.
Preparing for Long-Distance Cycling
Before embarking on long-distance cycling, it is important to prepare your body for the physical demands of the sport. This involves building up your endurance, strengthening your muscles, and improving your flexibility. The following are some pointers to consider.
Start slow
If you are new to cycling or haven’t cycled in a while, it’s important to start slow and gradually increase your distance and intensity. Begin with short rides around your neighbourhood and slowly build up to longer rides. If you intend to bike along a certain area at night, you must practise travelling the area by day to get a lay of the land, especially traffic crossings.
Invest in the right gear
A comfortable bike, properly fitted helmet, and appropriate cycling shoes are essential for long-distance cycling. However, an ordinary bike for leisure travels might not suffice for long-distance runs; discuss your long-distance cycling plans with a noted bike dealer as they can recommend a model that suits you.
If you are travelling to a notable location where you can practise your cycling runs, make sure to invest in bicycle storage attachments for your vehicle, the team at Motorama has some notable stowage tips that follow safety and travel guidelines.
If you have been wearing glasses, recreation cyclist Michael Bachmann wrote for Bicycles Network Australia that you need to consult an optometrist to acquire special prescription glasses optimised for endurance cycling. Some of these are also available as attachments for cycling goggles and certain tints may work to increase your visual coordination and acuity on the road.
If you intend to make some cycling runs at night, you will need more safety gear to guide you and other people you might encounter. According to Health Direct AU, you must attach reflective strips to your helmet and equipment, wear brightly-coloured clothes and attach front and rear lights to the bike for added guidance. You will also have to inform a loved one that you will be out biking and expect to be home by a certain time.
Cross-training
Cross-training activities such as yoga, swimming, or weightlifting can help strengthen your muscles and improve your flexibility, which are important for long-distance cycling.
Consult with a healthcare provider
Before beginning any new exercise routine, it’s important to consult with your healthcare provider to ensure you are healthy enough to participate in endurance sports.
The Benefits of Long-Distance Cycling for Seniors
Long-distance cycling offers numerous physical and mental health benefits for seniors.
Improved cardio
Long-distance cycling is a great way to improve your cardiovascular health. Cycling helps increase your heart rate, which strengthens your heart and improves blood flow throughout your body.
Increased endurance
Cycling requires a lot of endurance, and as you build up your stamina, you’ll be able to cycle longer distances and at a higher intensity. This may even be vital if you decide to invest in a special speed bike and need extra power.
Reduced joint pain
Cycling is a low-impact exercise that puts less stress on your joints than running or other high-impact sports. This makes it an ideal exercise for seniors who may be experiencing joint pain or arthritis.
In a related tangent, a well-maintained cycling programme can restore seniors’ walking efficiency. Writing for Bicycling.com, Selene Yeager covered a Humboldt State University study, which identified seniors over 65 who cycled for 30 minutes, three times a week, as being able to use minimal effort in walking to the level of adults in their 20s, as opposed to over-65 adults who did not ride a bike.
Walking efficiency is defined as the amount of metabolic burn while walking; a low walking efficiency means you use more energy for just taking a few steps, resulting in early exhaustion.
Improved balance and coordination
Cycling requires good balance and coordination, and as you improve these skills, you’ll also reduce your risk of falls and other accidents.
Boosted mood and mental health
Exercise has been shown to improve mood and reduce the risk of depression and anxiety. Cycling outdoors also allows you to enjoy nature and fresh air, which can further your mental clarity.
How to Succeed in Long-Distance Cycling
Seniors seeking to bike long distances can get really far if they take the following tips to heart.
Join a cycling group
Cycling with a group of like-minded individuals can be motivating and provide social support. A cycling group in your community can also help you find new cycling routes and learn from more experienced riders. In the case of seniors, those organisations will add more fuel to a need for more connections and feel good during the ride.
One such example of a group cycling activity is the Seniors on Saddles programme; as reported by Adult Learning Australia, the programme saw Deb Crompton of the Queensland Fitness, Sport, and Recreation Skills Alliance partner up with a local bike cycling tour vendor to hold cycling classes for seniors, whether they are first-timers or people who have not biked in a very long time.
Focus on nutrition
Proper nutrition is essential for endurance sports like long-distance cycling. Make sure you are eating a balanced diet with plenty of carbohydrates, protein, and healthy fats, plus have a ready supply of water in a hydration backpack to keep drinking during the journey. As sweat from cycling also purges electrolytes from your body, your doctor may recommend mixing electrolyte powder with the water.
Listen to your body
Even if you have been cleared for a bike run, be attuned for any signs. If you are experiencing pain or discomfort, it’s important to rest and seek medical attention if necessary.
Set goals
Setting specific, achievable goals can help motivate you and track your progress. Whether it’s cycling a certain distance or improving your speed, having a goal in mind can keep you focused and determined. How’s this for a goal:
Writing for Explorers Web in 2022, Kiwi adventure journalist Alex Myall noted how cycling was an avenue for several people to hit the road on their bikes. One cyclist in particular, Cairns man Tillman Waldthaler, 80, has travelled 520,000 kilometres across 143 countries since starting his journey in 1977. German rider Horst Blancke, 84, finished a 4,000km run from Darwin to Perth in 2022 – his 16th cross-country trip in Australia.
Conclusion
Long-distance cycling is a great way for seniors to stay active and fit in their retirement. Given the associated health benefits from a bike run, it will keep their bodies in near-peak form – and break the perception that old age means frailty, as noted by endurance coach Chris Carmichael.
The A.S.A.G. Reverse Mortgage
The A.S.A.G. Reverse Mortgage can help finance a senior’s efforts at long-distance cycling. Depending on the amount of equity in your property, the resulting loan will go some way towards your purchase of a high-quality endurance bike, athletic apparel, shoes and other cycling equipment, plus periodic medical checkups and healthy eating options.
Call the A.S.A.G. at 1300 002 724 or email to info@asagfirst.com.au to discuss the finances of your long-distance cycling routine.
Use our equity assessment tool to calculate the equity you need for your loan.
DISCLAIMER: This article is for informational purposes only and does not constitute official advice. A.S.A.G. is not affiliated with any mentioned brands or companies.