Peaks Coaching Group Archives

Training and Competing with a Continuous Glucose Monitor

Fuel Like a Champion: How Cyclists Over 40 Can Use CGM to Crush Every Ride

Posted on September 26, 2025 by Hunter Allen

You’re hammering through a long climb, legs burning, focus razor-sharp, when it hits like a brick wall: the bonk. Your energy vanishes, your legs feel like concrete, and that finish line might as well be on the moon. As a cyclist over 40, you know this feeling too well. Your body doesn’t bounce back like it did in your 20s, and misjudging your fuel can derail even the best rides. But what if you could see exactly how your body uses energy, in real time, and adjust on the fly to ride stronger, recover faster, and feel unstoppable?

I’m Hunter Allen, founder of Peaks Coaching Group, and I’ve spent decades coaching cyclists to their peak performance using data-driven precision. One tool has become a game-changer for my athletes over 40: the Continuous Glucose Monitor (CGM). It’s not just for diabetics – it’s a secret weapon that gives you a live feed of your body’s fuel levels, helping you nail nutrition, avoid crashes, and train smarter.

In this guide, I’ll share how CGM transforms your rides, why it’s a must for cyclists over 40, and how to integrate it into your training to unlock your best performance yet. No fluff, no guesswork – just practical steps to fuel like a champion. Ready to take control of every ride? Let’s roll.

Your Body’s Fuel Tank, Exposed

Imagine your body as a high-performance bike engine. Your legs are the pistons, your lungs the air intake, and glucose? That’s the premium fuel keeping it all humming. Too little, and you stall. Too much, and you’re bogged down by GI distress and a possible glucose spike and following crash. As a cyclist over 40, your fuel system – metabolism, digestion, energy regulation – gets finicky. A meal that powered you a decade ago might now leave you sluggish or crashing mid-ride.

A CGM is like a dashboard for that engine. It’s a small sensor, usually worn on your arm or abdomen, that tracks your blood glucose levels in real time, beaming data to your phone or bike computer. Originally designed for diabetes management, CGMs are now a staple for endurance athletes like you. They reveal how your body burns fuel during a sprint, how it holds up on a century, or whether your recovery meal is actually rebuilding your energy.

For mature cyclists, this is a game-changer. Age slows your metabolism and recovery, making it easy to misjudge fueling. One ride, you’re flying; the next, you’re bonking because you ate too little – or the wrong thing. With a CGM, you’re not riding blind – you’re riding with precision.

Why CGM Is Your Edge After 40

Your 40s, 50s, 60’s or beyond bring changes – slower digestion, longer recovery, and less wiggle room for fueling mistakes. I’ve coached countless cyclists who hit a wall, not because they lacked grit, but because their energy tanked at the wrong moment. CGM changes that by giving you clarity to optimize every aspect of your rides.

Picture this: You’re 90 minutes into a Gran Fondo, and your CGM alerts you that your glucose is dipping and you are in the “slow slide”. You grab an energy gel, and within minutes, your glucose levels stabilize and gradually move up, keeping you strong for the final climb. Or maybe you notice your pre-ride meal spikes your glucose too high, leaving you sluggish. With CGM data, you switch to a lighter option – like oatmeal with berries, ground flax and almond butter – and feel steadier on your next ride. This real-time feedback lets you fuel smarter, dodging the “highs and lows” that kill performance.

Recovery is where CGM shines, too. After a hard ride, you should drink a recovery drink with plenty of carbs and protein and see your glucose level skyrocket! This is a good thing! This means that your body is about to absorb all those nutrients and your glucose should return to baseline within a couple of hours. I’ve seen cyclists cut their recovery time by tweaking post-ride meals based on CGM data, showing up fresher for their next session as they have successfully replenished their glycogen stores..

For high-intensity efforts like VO₂ Max intervals, CGM is your co-pilot. When you are in your optimal glucose zone, then you will be able to effectively do those intervals! This precision keeps you training at your peak without overtraining – a critical balance for cyclists over 40.

Making CGM Your Secret Weapon

Using a CGM isn’t about drowning in numbers – it’s about making your rides stronger and simpler. At Peaks Coaching Group, we use a 4-step framework – Assess, Plan, Train, Recover – to integrate tools like CGM into your training. Here’s how you can start, with practical steps to make CGM your edge.

Start by defining your goal. Want to nail fueling for long rides? Optimize recovery? Power through intervals? Clarity focuses your CGM use. For endurance rides, watch how your glucose trends over hours. For recovery, check how quickly your levels stabilize post-ride.

Try This Today:
Pick one CGM goal – like avoiding bonks on long rides. Write it down to guide your focus.

Next, track your glucose across a few rides – long endurance spins, high-intensity intervals, and recovery rides. Watch how your levels shift with effort. Do they stay steady, spike, or crash? During a recent coaching session, I had a cyclist notice their glucose dropped sharply at the 3-hour mark of a long 5 hour ride. They added a 25gram UCAN carb gel every 30 minutes, and their glucose levels held strong through the finish.

Try This Today:
Wear your CGM on your next ride and check your glucose every 30 minutes. Note when it dips and how your body feels.

Now, tweak your nutrition with the data. If your glucose drops mid-ride, try quick carbs like a gel or banana. If your pre-ride meal causes a spike, switch to an option with a little more protein and healthy fat – say, yogurt with fruit and almond butter instead of a bagel and jelly.. Experiment with timing: eat 2-3 hours before a ride or sip electrolytes during. Find what keeps your levels steady for consistent energy.

Try This Today:
Plan your next ride’s fuel based on CGM data: pack a carb snack if your glucose tends to dip. Test and adjust.

Finally, pair CGM with your training plan. Combine it with a power meter to see how glucose aligns with effort zones. For example, during VO₂ Max intervals (Zone 5, 106-120% of FTP), a sharp glucose drop might signal a need for mid-session carbs. This synergy maximizes your training efficiency, ensuring every ride pushes you toward your goals.

Try This Today:
Compare your CGM data with your power or heart rate on your next interval session. Adjust fueling if glucose drops too fast.

Why I’m Your Guide to Peak Performance

I’m Hunter Allen, and I’ve spent my career helping cyclists like you unlock their potential with data-driven precision. As the founder of Peaks Coaching Group and a pioneer in power-based training, I’ve coached athletes worldwide to podiums and personal bests. CGM is one of the tools I use to create personalized plans that balance fueling, training, and recovery – especially for cyclists over 40 who want to ride stronger without burnout. Whether you’re chasing a Gran Fondo win or just want to crush your weekend group ride, I’ll help you make CGM your edge.

Training + Competing With A Continuous Glucose Monitor Book -Autographed by the Author

“Hunter has done it again. This will be THE reference guide for every athlete using a CGM.”

Bobby Julich

Olympic Silver Medalist 2004

3rd in the Tour De France 1998

$21.95

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Fuel Smart, Ride Strong

Your 40s, 50s,60s, or beyond don’t have to mean fading performance. With a CGM, you can master your fueling, supercharge recovery, and ride with the power of your younger self – but smarter. Start small, use the data, and watch your rides transform.

Ready to fuel like a champion? Book a free performance consultation with me, Hunter Allen, at Peaks Coaching Group. I’ll build a personalized, 30-day plan to integrate CGM into your training, tailored to your goals and lifestyle, so you can ride stronger, longer, and smarter.

→ Book Your Free Performance Consultation with Hunter Allen

Your Strongest Rides Are Calling

Don’t let poor fueling steal your speed or stamina. Try one micro-action today – like tracking your glucose on a ride or tweaking your pre-ride meal – and feel the difference on your next ride. When you’re ready to unlock your full potential with CGM, I’m here at Peaks Coaching Group to guide you to rides that feel powerful, effortless, and exhilarating – no matter your age.

To your strongest rides,
Hunter Allen

The Ultimate Guide to Boosting Your VO₂ Max as a Cyclist Over 40

Posted on September 19, 2025 by Hunter Allen

You’re halfway up a steep climb, legs burning, breathing hard, but the summit feels farther away than it used to. As a cyclist over 40, you’ve noticed the shift – rides that once felt like a breeze now leave you winded sooner, and recovery takes longer. It’s not your imagination; it’s biology. But here’s the exciting truth: you can fight back and ride stronger than ever by focusing on one key metric: VO₂ Max.

VO₂ Max – your body’s ability to use oxygen during intense exercise – is the engine behind your endurance, power, and resilience on the bike. While it naturally declines with age, targeted training can slow or even reverse that slide, keeping you fast, strong, and competitive. At Peaks Coaching Group, under the guidance of renowned coach Hunter Allen, we’ve helped countless cyclists over 40 elevate their VO₂ Max with smart, data-driven strategies that prioritize performance without burnout.

In this guide, I’ll unpack what VO₂ Max is, why it’s your cycling superpower, and how to train smarter to boost it – tailored for the unique needs of cyclists over 40. Most importantly, I’ll show you how working with Peaks Coaching Group can unlock your best rides yet. Ready to climb faster and ride longer? Let’s dive in.

Why VO₂ Max Is Your Key to Staying Strong

Imagine your body as a high-performance engine. VO₂ Max is the engine’s capacity – how much oxygen it can process during a hard effort. A higher VO₂ Max means you can sustain intense efforts longer, whether you’re powering up a hill, sprinting in a group ride, or pushing through a century. It’s the difference between fading early and finishing strong.

As you age, VO₂ Max naturally dips – about 5-10% per decade after 30 – due to changes in lung capacity, muscle efficiency, and cardiovascular health. In your 40s, you might notice slower recoveries or earlier fatigue. By your 50s or 60s, sustained efforts can feel tougher. But here’s the game-changer: with the right training, you can maintain or even increase your VO₂ Max, defying age and riding with the vigor of your younger self.

The key isn’t grinding out more miles or pushing until you’re spent. It’s training smarter with precision, data, and recovery – exactly what Peaks Coaching Group specialize in. Our 4-step framework – Assess, Plan, Train, Recover – ensures every ride moves you closer to your peak. Here’s how to start boosting your VO₂ Max today.

Listen to Your Body’s Cues

Your body’s talking – are you paying attention? As a cyclist over 40, you can’t ignore signals like persistent fatigue, sluggish legs, or trouble sleeping, which might mean you’re overtraining. Conversely, feeling overly rested could signal you’re not pushing hard enough. Balancing intensity and recovery is critical as recovery times lengthen with age.

Start by tracking how you feel. For a week, jot down your energy levels, leg freshness, and sleep quality after rides. If you’re consistently drained midweek, add an extra rest day. If you’re raring to go, it’s time to dial up intensity with purpose. Prioritize 7-8 hours of sleep and hydrate with electrolytes to support recovery – non-negotiables for masters cyclists.

Try This Today:
After your next ride, note your energy and mood. If you’re wiped out, schedule a light spin or rest day this week to recharge.

Power Up With Targeted Intervals

VO₂ Max loves intensity, but random hard efforts won’t cut it. High-intensity interval training (HIIT) is your most effective tool for boosting aerobic capacity. These short, focused bursts push your heart and lungs to process oxygen better, building your engine without overtaxing your body.

Here’s a simple plan: After a 15-minute warm-up, do 4 x 3-minute intervals at 115% of your FTP – think super hard and barely controlled, where talking feels nearly impossible. Follow each with 3 minutes of easy pedaling to recover. Cool down for 10 minutes. A power meter is ideal, targeting Zone 5 (VO₂ Max, 115% of your Functional Threshold Power, or FTP). No power meter? Aim for an 8-9 out of 10 on perceived exertion. Do this once weekly, and you’ll feel stronger in weeks.

Try This Today:
Schedule one VO₂ Max interval session: 4 x 3-minute hard efforts with 3-minute recoveries. Note how your breathing and power feel compared to usual.

Build a Rock-Solid Aerobic Base

Intervals spike your VO₂ Max, but long, steady rides lay the foundation. These 2-4 hour rides at 65-75% of your FTP (Zone 2, conversational pace) strengthen your cardiovascular system and improve oxygen efficiency. Think of them as the base of a pyramid – without them, your high-intensity work won’t hold up.

Plan one weekly Zone 2 ride at least 3 hours long, keeping it comfortable yet purposeful. Use a power meter or heart rate monitor to stay in Zone 2 (50-70% of max heart rate without power). This builds endurance without draining recovery. One cyclist I coached added a weekly 4-hour Zone 2 ride and boosted their FTP by 12% in two months, making long rides feel effortless.

Try This Today:
Plan a 3-4 hour Zone 2 ride this weekend at a conversational pace. Track your energy afterward to gauge its impact.

Fuel for Performance

Your body’s less forgiving about poor nutrition as you age, so fueling right is critical for VO₂ Max training. Before a ride, eat a carb-rich meal 2-3 hours out (like oatmeal with fruit and ground flax seeds). On rides over 90 minutes, sip an electrolyte drink and eat carbs (banana or UCAN energy gel) every 45 minutes to avoid bonking. Post-ride, eat a carb/protein mix – like a smoothie with carb/protein powder and berries – within 30 minutes to jumpstart recovery. Your goal is to have at least 2x Carbs to 1x protein and it can go up to a 4:1 ratio of carbs/protein. This will optimize your recovery.

A continuous glucose monitor (CGM) can fine-tune this, showing how your body handles fuel in real time. One cyclist we worked with used a CGM to optimize carb timing, avoiding energy crashes and cutting 7 minutes off their 50-mile ride.

Try This Today:
Plan your next ride’s nutrition: a carb-rich pre-ride meal, an electrolyte drink, and a post-ride protein snack. Note how your energy holds up.

Track Your Gains

Improvement requires measurement. A power meter tracks FTP over time – a rising FTP often signals VO₂ Max gains. Without one, monitor heart rate: sustaining harder efforts at a lower heart rate shows progress. Field tests, like a 20-minute FTP test every 6-8 weeks, can quantify gains. Even subjective wins – like climbing a familiar hill faster – matter.

Try This Today:
Compare your power for 20 minutes or similar effort on a familiar route to last month. Note improvements or areas to adjust.

Why Peaks Coaching Group Is Your Edge

VO₂ Max training is personal – what works for a 25-year-old sprinter won’t fit your life as a cyclist over 40. That’s where Hunter Allen, founder of Peaks Coaching Group, comes in. A pioneer in power-based training, Hunter has coached cyclists worldwide to peak performance with tailored, data-driven plans. Whether you’re chasing a personal best or just want to love every ride, Hunter’s expertise ensures you train smarter, not harder, balancing intensity with recovery to hit your goals without burnout.

Ride Stronger, Climb Higher

Your 40s, 50s, 60’s and beyond can be your strongest cycling years. You have to start now though! By training smarter – using targeted intervals, building your aerobic base, fueling strategically, and tracking progress – you can boost your VO₂ Max and ride with power and confidence.

Ready to unlock your full potential? Book a free performance consultation with Hunter Allen at Peaks Coaching Group. He’ll craft a personalized, 30-day plan to skyrocket your VO₂ Max and transform your rides, tailored to your goals and lifestyle.