Effective winter training for masters cyclists

In this Podcast, I sit down with a great mate called Rich. He talks very frankly about his experience of getting AFib, all the tests he went through to make sure he could continue to ride his bike safely, and some of the ups and downs. He shares how he emotionally dealt with it, and how he’s come out the other side understanding AFib a lot better, not worried, but very aware of what he should and shouldn’t do to remain healthy and keep riding.Because he’s mindful, eats well, trains consistently, listens to his body, and uses tools like WHOOP, he’s learned how his body deals with fatigue, sleep, hydration, and nutrition. Afib has not stopped him from racing at a high level on Zwift or tackling big solo challenges like riding through France on his gravel bike. So hopefully Rich’s story inspires others who might be going through the same thing.Keep on keeping on, Simon 

In this interview with an experienced cardiac nurse, we break down the heart health risks cyclists should understand, especially as we get older. You’ll learn the clear difference between AFib (often manageable) and VFib (a medical emergency), why endurance athletes can be more prone to AFib, and how to reduce risk with smart, consistent training and better habits around hydration, sleep, stress, alcohol, and caffeine. We also cover what to do if you feel palpitations on a ride, including when to stop, when to get checked, and when to call 999. This is education, not medical advice, so always speak to your GP if symptoms are recurring or worrying.

In this episode, I’m sharing the exact training strategies master cyclists should be focusing on in the Autumn / Fall months and WHY if they want to really see improvements in 2026This is the audio from my latest YouTube video, now in podcast form so you can listen on the go. If you want to dive deeper or check out any of the resources I mention in the episode they are all in the description below. Keep on keeping on.Simon.How long it takes training adaptions to take effect (more than you think) https://youtu.be/wDJN3O0lkpY?si=FZ9q_8ucayipa80SHow to get started on your diet to get lean and never BONK againhttps://youtu.be/qKcWTymdjMQ?si=s9PIOGXMKOCdpoQQVelo Performance Instagramhttps://www.instagram.com/velo_performance/Velo Performance YouTubehttps://www.youtube.com/@veloperformance

In this video, Konstantin the CEO of Inferno and I sit down to talk about the Inferno Event Series. 3 events for 2025 all with a common theme. 110 miles with 5500 meters of climbing on each stage. It's a great insight into how all the events from Inferno Swiss to France and The Dolomites are put together. We discuss the company's evolution with new and exciting locations for 2026. If you are interested in any of the events as a pair or solo rider you can find a link to the Inferno Race Series below. https://infernoseries.com/inferno-series-2025/

What's the point of training, Why don't we just ride our bikes to get fit?From experience coaching master cyclists and myself using the methods I'm just about to talk about they are all stronger, faster better climbers than anyone who "Just rides their bikes"If you want to improve your average speed over longer distances and climb hills faster stay tunedMy core focus in my own training and the cyclists I coach is to Grow strengthIncrease Vo2 Max Increase lactate Threshold Increase Lactate ClearanceDevelop an aerobic engine to go faster with less effort All this is possible as we age. You know that to be true because there are master cyclists out there still smashing in exceptional times in sportives, Time Trials and cracking out stunning PB's on KOMSOne thing is for sure older cyclists who stay fast and strong up hills are not JUST RIDING their bikes week in and week out they are being focused, specific and consistent In this episode, I talk about the training that got me fast and give examples of sessions that helped me stay fast up hills. I'm trying a new shorter format. I hope you like it. 

In the first of 4 podcasts about training effectively for master cyclists to get and stay fast on their bike, improve health, and increase longevity and quality of life I talk to Chris from Bar Bells and Bikes. Chris is a keen cyclist and strength and conditioning expert. We talk about why master cyclists should focus on lifting, how to progress from body weight to lifting heavy why you should and why yoga and pilates are not enough to make you strong.

In this podcast, I talk to Renee McGregor about carbohydrates, and sugar and why they DON'T make you instantly gain body fat. We get deep into the subject of Blood Glucose Monitors, why they are useful and why companies that produce them are misleading and potentially harming our understanding of health and nutrition. Key Takeaways From The Podcast:Carbohydrates are an important energy source, especially for the brain. They don't instantly lead to weight gain.Insulin helps absorb nutrients and facilitates recovery after exercise. Fear of insulin is misguided.Blood sugar naturally fluctuates throughout the day. Trying to keep it in a very narrow range is unrealistic.Continuous glucose monitoring is unnecessary for most people and can promote dysfunctional eating habits.CGM companies are giving false and potentially harmful nutrition advice based on poor science.The Importance of Carbohydrates:Carbs provide glucose, which is the preferred fuel for the brain and central nervous system. Complex carbs break down slowly while simple carbs digest quickly.Overeating simple carbs like sugar can lead to excess calories. But complex carbs like potatoes are important for energy and fiber.Carbs don't instantly turn into fat. Overall balance matters over weeks/months, not day-to-day.Insulin and Blood SugarInsulin helps absorb nutrients, not just glucose. It facilitates recovery after exercise by increasing uptake.Blood sugar fluctuates naturally throughout the day based on many factors. Trying to overly control blood sugar can be counterproductive and disrupt hormones.Problems with Continuous Glucose Monitoring CGM's:CGM is unnecessary for most people and promotes dysfunctional eating habits.CGM's apps and companies that promote them can provide false nutrition advice based on poor science. CGM's can lead to obsessive food restriction, especially for women affecting menstruation.

I speak to Pete and Sue the other coaches at Velo Performance in this episode. We clarify the misconception between insulin and carbohydrates and talk about what older cyclists should be focusing on with their bike training at this time of year and why they should be lifting heavy for strength, power and overall health.

In this podcast, Jens and I talk about the LIE of motivation and how discipline and the act of DOING are the motivation you are looking for, more importantly, we talk about ways everyone can change their habits and thoughts to get even more from themselves. Jens is an innovator in leadership who has worked with global companies like Ikea to help managers become great leaders and connect with their staff on a deeper more meaningful level that builds a stronger team ethic and a happier more productive workforce. https://www.jensheitland.com/

In this episode, I talk to Velo Performance coach Sue Allen our Menopause Specialist coach about how to effectively train through Menopause to stay fit, and maintain performance and energy levels. In this episode, we also talk about nutrition and what female cyclists should be focusing on to look and feel stronger and more energised.