I was a dedicated recreational rider in my 30s doing about 5000-6000 miles a year but knew very little about proper nutrition, other than carbo loading and keeping hydrated. I also did minimal weights.
Now I know about proper nutrition, weights, recovery and equipment. Even though I still ride about the same mileage, there is no way I can average 20 MPH over a century by myself. Back then my quads felt like pistons with unceasing energy, but I have yet to recapture that marvelous feeling. My intervals are hammering short climbs out of the saddle - but don’t know if really counts. Also I now am packing an extra 10 lbs since then which doesn’t do me any favors. Last summer I did manage to get down to my ideal weight until a 3 week vacation with zero exercise and wonderful food stole my resolve. Can I be better or as good as? Nope, but I keep up the good fight and have resorted to lower gears for 10%+ hill climbs which helps a lot.
Good luck on your quest.
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Road 🚴🏾♂️ & Mountain 🚵🏾♂️