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By my mid 30’s I was in pretty good shape. The next decade caught me completely off guard. It was as if I had been hit by a truckload of stress and unhealthy habits without noticing it before it was too late.

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Renowned cycling biomechanics pioneer, Phil Cavell, explores the growing trend of middle-aged and older cyclists seeking to achieve high-level performance. Using contributions from leading coaches, ex-professionals and pro-team doctors, he produces the ultimate manifesto for mature riders who want to stay healthy, avoid injury — and maximize their achievement levels.

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VO₂max represents the peak of your aerobic capacity, and is a good benchmark for measuring your aerobic fitness. Performance decline with age is in large part due to a falling VO₂max. But there is a lot you can do about it.

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After age 30, you begin to lose as much as 8% of your muscle mass per decade. Most men will lose about 30% of their muscle mass during their lifetimes. But there is a growing body of research on how you can slow down and even reverse muscle loss.