More Secrets to Riding Healthy and Strong at 55

On 02/19/2023

My back pain was so bad in 2016 I thought my riding days were over and started making plans for my post-mountain biking life. Now, I’m amazed at how well I am riding at 56!

I want to share with you how I’m doing that.

You can be riding strong into your 50s, 60s, 70s, and 80s. It takes less work than you might imagine too.

We are all different and have our own set of physical strengths and weaknesses and bike skills, this is simply what has worked for me.

STEP ONE was getting my back in shape. Fortunately, when my back quit working in 2016, I found a copy of Foundation Training at my chiropractor’s office in Whistler. Come to think of it, that was my last chiropractor visit since starting Foundation Training.

It only takes me 30 minutes twice a week and my back feels better at 56 than at any time from 38-50! So, pick up a copy of the book or go to Foundation Training dot com

Once my back was working better than I could remember, I thought I was home free! And, for 4-5 years, I was.

Then other parts of my body started to fail, my knees started to hurt, I wasn’t breathing well, and I just felt old. Then I took another big step and wrote this article about it,
My Secret to Riding Faster Smoother and Further Than Ever at 55.

Now, to maintain my physical and mental health I ride my bike. In order to do so, I have to maintain my health to be able to ride, and to do that requires maintenance.

Maintenance requires four main things:

Working out 2 x per week,

Riding 3-4 days per week,

Mobility work at least 6 days a week, and

Balance practice every day.

My workout consists of

A dynamic warmup routine,

Foundation Training,

Then a short workout using either weights or simply my body weight.

Riding consists of riding! Usually, fairly high-intensity rides are the best for us as we age.

I recently learned that the key to staving off the effects of aging is to keep our telomeres long.

According to the experts on staying fit as we age (the University of Texas professors who have been conducting a decades-long study on the effects of aging on distance runners), high-intensity exercise is the ONLY way to exercise that keeps your telomeres from shortening. (This is paraphrased from Joel Friel’s Book Fast After 50)

My mobility work is made up of various combinations of:

Yoga postures,

Stretching,

Foam rolling, and

Lacrosse ball rolling (ouch!)

Working on your balance is the subject of my next blog article/video! Coming soon to a theater near you! 😊

Keep yourself healthy and strong. It takes a little work but will pay off in ALL aspects of your life!

Please share this article with anyone you think may benefit and feel free to call or e-mail with any questions.

Cheers
Gene

Comments

15 Comments

Glenn Sliva on 02/19/2023 at 8:21 am

Add in balance work on Bintiva balance disk. Search Nino Schurter “fitter, faster, stronger, Ep 1” at 66 years old. We tend as we get older to go long slow distance and add the intensity. I add a lot balance with weights all the time. As for backs I do the lower back stretches all the time with no more back pain from mtb proper pushup position caused strains. No more. One leg squats reduce and eliminate lower back strain and still get the benefit of heavy squats. And finally the biggest age reducers are hang out with young riders, smile and laugh, and never forget your beginners spirit. This is not what I heard it’s a way of life for me until I assume room temperature. Good post and applies to the young guys too
Reply
- Gene on 02/20/2023 at 9:12 am
  
  Great stuff, Glenn. And yes, it definitely applies to younger riders too.
  
  Cheers,
  
  Gene
  Reply
Bob on 02/19/2023 at 9:41 am

You’re spot on with this article, Gene. At 68 I am finding stretching and balance training are a fundamental part of life and bike riding. Well done. Looking forward to your follow up articles.
Reply
Tom Stevens on 02/19/2023 at 10:00 am

Hi Gene. I hope all is well. This article was spot on. At 67 riding takes a little different approach. While technique has always been important, when younger you could “cheat” and just rely on athletic ability and conditioning. Not now. I find that it’s critical to maintain the best technique I can, especially when descending. As long as I’m on my game texhnically, using all the things I’ve learned from you, I can hang with the young guns on descents. As for climbing, well I bought an ebike and for the first time ever, climbing is fun.
Reply
- Gene on 02/20/2023 at 9:25 am
  
  Hey Tom,
  
  Great to hear from you! All is well, thanks, living the good life with my wife and kids in Moab. Glad to hear you are still riding strong, I have an ebike now too and it does make the climbs more fun!
  You are right about technique, as my power slowly fades (I’m fighting it the best I can!) proper technique becomes much more important!
  
  Keep riding strong,
  
  Gene
  Reply
Clifford on 02/20/2023 at 2:38 am

At 71 I still love bike riding. My body isn’t as easy to manage anymore. Dehydration is my problem and I need help to figure this one out.
Reply
- Gene on 02/20/2023 at 9:34 am
  
  Inspiring to hear that you are still riding at 71 Clifford! While I’m no expert on hydration I have added a few things recently. I always drink electrolyte drinks while riding, sometimes with salt added in. Before a long or hot ride I will drink a glass of water with a teaspoon of salt in it. This seems to really work for me.
  
  Keep on inspiring us youngsters,
  
  Gene
  Reply
Gary Diaz on 02/20/2023 at 6:18 am

It takes about 3 days to recover after even a short ride don’t know what happened or what I’m lacking drink plenty of water and still suffer after my rides I’m 58 this sucks!
Reply
- Gene on 02/20/2023 at 9:32 am
  
  Hi Gary, I’m right behind in age, and while I’m no expert on hydration I have added a few things recently. I always drink electrolyte drinks while riding, sometimes with salt added in. Before a long or hot ride I will drink a glass of water with a teaspoon of salt in it. This seems to really work for me.
  
  Cheers,
  
  Gene
  Reply
Paige Gill on 02/20/2023 at 9:21 am

And perhaps (hint hint) to motivate or support this good work – a mixed male/female riding clinic for those in their 50/60/70’s.
Reply
- Gene on 02/20/2023 at 9:42 am
  
  Hi Paige,
  
  That describes all of my courses! Seriously, most of my students are 40-78 and sometimes a younger student or two joins us. My last course in Tucson had a couple in the earlier 70’s, two riders in their 60’s, one in her fifties and a couple in their early 30’s. My courses are all about learning proper technique, not fitness. Different ages make for a fun group dynamic! Looking forward to seeing you in one of my courses soon!
  
  Cheers,
  
  Gene
  Reply
  - Hank Holz on 02/27/2023 at 8:23 am
    
    My girlfriend and I attended the Tucson course. I started mountain biking 2 years ago (I’ll be 73 this summer) and after working on the fundamentals with Gene and watching the rest of the students in the course, we both feel in control and confident on the trails. I hope to enjoy riding at least another 20 years. Thanks Gene.
    Reply
    - Gene on 02/27/2023 at 9:25 am
      
      Great to hear, Hank! You two are an inspiration!
      
      Cheers,
      
      Gene
      Reply
Jordan Warshavky on 02/21/2023 at 11:49 am

Mobility, HIIT and daily rides (urban goofing, mixed drills and of course trail shreds) having taking my skills from dreadful to only slightly embarrassing at age 46.

Getting stronger daily.

Great stuff Gene!
Reply
- Gene on 02/21/2023 at 11:51 am
  
  Excellent work Jordan!
  Reply

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on. I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2. Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement. I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough. The camp was great. Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach. I’ll be taking your next level two clinic this year and probably a refresher next year.”

Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp. I knew when the camp ended that I was leaving with some new skills that were helpful immediately. But I also knew there were other skills that were going to take more practice, patience and time. Well, I’m starting to see them.

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way. But in the last couple of weeks, it all kind of clicked.

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable. Now I find myself only reverting to my old techniques when I come into a corner already off balance. Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year). I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’. I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races. The cornering techniques I learned in you camp last weekend rock on the cross bike. I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique. I found my self keeping pace with stronger riders just on cornering skill alone. Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June. I wanted to fill you in on my race results. I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship! I am so happy that I won! I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week. I almost always preride my race courses. I work on hard sections to figure out the best lines. Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic. I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach. I let them know how you explain the physics behind the techniques. I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend! If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style.

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend. I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy). There are two sections that I have had problems with in the past. One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes. I’ve ridden the trail a dozen times and walked that section most times. Once I tried it and endo‘ed into the bushes. When I rode it yesterday, I cleared it with confidence.

I kept repeating to myself “Do or Do Not – There Is No Try” I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand. I have never made that turn, although I have tried to every time I’ve ridden the trail. This time I approached the switchback using the techniques and strategy you taught us. The result – made it! No problem!

The last thing I noticed is that the whole ride was smoother. I focused primarily on the vision techniques – and body position skills. The ride felt slower than what I normally ride, but it was actually six minutes faster! Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer. My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park. While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group. 3rd race was a Mountain States Cup Super D race in Copper where I came in tenth. Again no records but still having a total blast.

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses. Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail. By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes). Obviously, this was a significant breakthrough.

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster. “Looking to victory” works like a charm. Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story. I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels.

Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike.

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying.

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet