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Cycling and Menopause

For all women menopause is something we can expect to experience at some point in our life. It generally happens in the 40's - 50's. You can lead a active life and the best thing you can do is continue training, it certainly does not mean that it's an end to getting stronger on the bike.

Menopause does not come without it's symptoms, which may give you some good excuses not to get out on your bike, but the best thing is to keep active through menopause. Symptoms of Menopause can vary from person to person, but it's quite common to experience:

  • Hot Flushes

  • Chills

  • Lack of energy

  • Night Sweats

  • Sleep Problems

  • Mood changes

  • Weight Gain

  • Slow metabolism

How to tackle menopause as a cyclist

Even though you may feel a lack of energy it is so important that you should keep cycling and exercising through menopause and beyond. Unfortunately, as we do age we do need to take a little more consideration to our body, but by doing so we can help ensure we keep active well into our later years.

  • Due to excess sweating make sure that you drink plenty of water to keep yourself hydrated on and off the bike.

  • Due to weight gain and your metabolism slowing down you may want to reassess your diet and cut down on your carbs slightly and ensure you are getting an adequate amount of protein.

  • Give yourself more time to focus on sleep. Reassess your sleep routine to ensure you are giving yourself the best opportunity to give yourself the sleep you need. Have naps in the day if at all possible


Weight training is also very good not only to build your strength on your bike, as through menopause your levels of oestrogen will drop, you will stop producing it naturally which can result in loss of muscle mass. Lack of oestrogen can also cause thinning of your bones, also referred to as osteoporosis. Strength training will help build stronger bones and build muscle. Check out my Strength Exercises for Cyclists.


How cycling can be your friend through menopause

Cycling can help you through menopause, the worst thing you can do is hang the bike up, it will be harder to get back on. Getting out on your bike is going to improve your mood.


Cycling will help combating the weight gain that you may experience through menopause and will help with increasing your metabolism.


Starting interval training on your bike may seem like a mad idea when you are going through menopause, but it will help with increasing your muscle mass and aerobic fitness, plus it's going to make you faster.


Book a Free Discovery Call to talk to us about how you would like to become a stronger cyclist! All our coaches are female and trained many women to become stronger cyclists through their menopause and beyond.

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