I’ve started this new blog category on my business site (that’s me in orange, second from right in photo), but do plan to make it it’s own thing! Here, I am hoping to chronicle my journey as a “later in life” cyclist, to share my story of the last two years when I have transformed my mind and body toward later in life fitness, health, and performance, to track my next goals, and to hopefully inspire a few others “older” athletes along the way. Some stats from the beginning of my journey in April of 2020

• Weight – 178 pounds (if you don’t know, I am only 5′ 4″ so that’s kinda, as my kids used to say, “squishy”)
• 4/19 to 4/20 Cycling mileage – 540 miles
• Functional Threshold Power on bike – < 180 W (estimate)
• FTP W/KG = 2.2
• Best 2019 time on Old La Honda Climb – 35:16

Compare that to today:

• Weight – 150 pounds
• 4/21 to 4/22 Cycling mileage -5120 miles
• Functional Threshold Power – 257 W (8 min interval test)
• FTP W/KG = 3.78
• Best 2022 time (so far) on Old La Honda Climb – 25:20

And yes, I am really super proud of these accomplishments, but I am only getting started and will in a bit share a few more goals along the way.

First, and I have a lot to say about all of these items on the list, here’s at the top level how I got this done, not in perfect order btw:

1. I committed to riding 3 or more days every week rain or shine (I still haven’t bought that indoor trainer set up).
2. I dived into learning about performance, started using training plans, and even had a coach
3. I read Joe Friel’s Fast After 50, amazing eye opener (thanks Mark B for the recommendation!)
4. I got a power meter, and incorporated Interval Power training into my workouts
5. I changed (not a ton) my eating habits, especially “fueling” consciously before, during and after rides.
6. I learned about things like functional over-reach, recovery and more (thanks TrainerRoad Ask a Cycling Coach Podcast)
7. I added both Yoga (need more consistency still) and strength training into my fitness routine

There’s more, from gear to friends to clothing but these seven things were really at the crux of my improvement. Along the way, I had one bad crash (small fracture in elbow (lucky) and totalled bike, (no so lucky)) , had memorable rides with friends, replaced the road bike and bought a new gravel bike and still managed to run my consulting practice, coach and ref soccer and spend time with my amazing wife and kids and even take needed vacation and break weeks along the way. Lots of stories to tell, and lots of learnings to share.

Lastly, here are my current goals for 2022 –

• Ride a 100K day 10 out of 12 months. (2 out 3 so far, hope to make it 3/4 this weekend)
• Ride one organized 100 mile fundo or century ride
• Break 24:30 on Old La Honda and 33:30 on Kings Mountain
• Get better on gravel, get more gravel miles in, including Dirt Alpine local climb

AND my BIG DECADE GOAL – Be faster at 70 than I am at 60. Ambitious FOR SURE. Doable, we shall see. Regardless I hope it’s a great journey that you will join me on…

See you on the road,

Ken – AKA “Old Man Rolling”