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 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

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

Train Smarter, Not Harder: How Cyclists Over 40 Can Avoid Burnout and Ride Stronger

Posted on by Hunter Allen

You’re out on your bike, chasing that familiar thrill – the wind in your face, the rhythm of your pedals, the open road stretching ahead. But as a cyclist over 40, you’ve noticed it’s not quite the same. The long rides that once felt effortless now demand more recovery. The high-intensity sessions leave you drained instead of energized. And that nagging fatigue? It’s creeping in more often, threatening to derail your love for cycling.

Here’s the truth: age isn’t the problem. It’s how you’re training. Too many cyclists over 40 fall into the trap of pushing harder to keep up with their younger selves, only to hit burnout, injuries, or a performance plateau. At Peaks Coaching Group, we’ve spent years helping master cyclists ride stronger, longer, and smarter – without sacrificing their passion or their health.

In this post, I’ll show you why training harder isn’t the answer, how to train smarter with a data-driven, personalized approach, and what it takes to unlock your best performance yet, no matter your age. Plus, you’ll get our free Smart Training Checklist for Cyclists Over 40 to start optimizing your rides in under 10 minutes.

Let’s get you back to riding at your peak – without the burnout.

Why Pushing Harder Holds You Back

Cycling is addictive. The thrill of crushing a climb or nailing a sprint keeps you coming back. But as you cross into your 40s and beyond, your body changes. Muscle recovery slows, endurance takes more effort, and life – work, family, responsibilities – demands more of your energy. If you’re still training like you did in your 20s, hammering every ride without enough rest, you’re not just risking burnout – you’re setting yourself up for frustration, fatigue, and even injury.

The mistake isn’t effort; it’s direction. Training without purpose leads to a cycle of overtraining: you push too hard, skip recovery, and end up stuck, wondering why your performance isn’t improving. The secret to riding stronger at any age isn’t more miles or more intensity – it’s smarter training that respects your body’s needs and aligns with your goals.

At Peaks Coaching Group, we use a data-driven, personalized approach to help cyclists like you avoid these pitfalls. Our 4-step framework – Assess, Plan, Train, Recover – ensures every ride moves you closer to your peak without breaking you down. Here’s how to start training smarter today.

Know Your Body’s Signals

Your body’s talking – are you listening? As a cyclist over 40, you can’t ignore the cues that younger riders might push through. Persistent fatigue after rides, trouble sleeping, or a lack of motivation could signal you’re overdoing it. On the flip side, feeling overly rested might mean you’re not challenging yourself enough.

Start by tuning in. Keep a simple journal for a week: note how you feel during and after rides, your energy levels, and your sleep quality. Write notes in your favorite training app, like TrainingPeaks or Strava.  If you’re dragging by midweek, you might need more recovery. If you’re itching to go harder, it’s time to dial up the intensity strategically. Prioritize sleep, hydration, and nutrition – especially protein and electrolytes – to support recovery, which becomes more critical with age.

Try This Today:
Log your energy and mood after your next ride. If you’re consistently wiped out, add an extra rest day this week.

Train With Precision, Not Guesswork

Smarter training means working with purpose, not just pedaling harder. Power-based training is a game-changer here. A power meter lets you measure your effort precisely, ensuring you’re training in the right zones to improve without overloading your body. For example, targeting VO₂ max intervals – short, intense 3-5 minute efforts at 106-120% of your FTP power – can boost your Vo2 max and FTP without taxing your system for hours. Follow these with equal rest periods to recover fully.

Structure your week with intention. Mix one or two high-intensity sessions with lighter spins or active recovery rides, like a 60-minute easy pedal at active recovery power (<56% of FTP). This balance builds aerobic fitness while preventing burnout. Periodization – cycling through phases of building power, endurance, and recovery – keeps your training sustainable. A simple plan might include a VO₂ max session on Tuesday, an FTP session on Thursday,  a hard and long ride on Saturday, and an endurance ride on Sunday.

Try This Today:
Plan one power-based interval session this week: 3 x 10-minute efforts at 95-105% of your FTP, with 5-minute recoveries. No power meter? Use perceived exertion – You will want to be at a “6” on a scale of 0-10.  Breathing hard, pushing hard but staying in control.

Fuel Smart, Ride Strong

Nutrition is your secret weapon. As you age, your body’s less forgiving about poor fueling. Skimp on carbs or electrolytes, and you’ll hit the wall mid-ride. Overdo it, and you’re sluggish. A continuous glucose monitor (CGM) can be a game-changer, giving real-time insights into how your body processes fuel. It helps you nail your nutrition – say, a mix of carbs and protein every 45 minutes on long rides – to avoid the dreaded bonk.

Even without a CGM, focus on timing: eat a carb-rich meal 2-3 hours before a ride and sip an electrolyte carb drink during. I use the UCAN products to help balance my blood glucose as they are slow absorbing carbs.  Post-ride, prioritize carbs AND protein within 45 minutes to aid recovery. One cyclist I coached started using a CGM, optimized their fueling, and shaved 10 minutes off their gran fondo ride time by avoiding energy crashes.

Try This Today:
Plan your next ride’s nutrition: pack a carb-based snack (like a banana or a UCAN sports bar or gel) and an electrolyte drink (Try “The Right Stuff” in your water bottle.) . Note how your energy feels compared to usual. Click this link for a SWEET discount on UCAN

For a discount on The Right Stuff use this link

UCAN

Leverage Data to Unlock Performance

Technology isn’t just for tech geeks – it’s your edge as a masters cyclist. Power meters track your intensity to keep you in the right zones. Heart rate monitors reveal how your body’s responding to stress. Even sleep trackers can flag recovery gaps. Do you know how your HRV is impacted by alcohol or a late meal?  These tools take the guesswork out of training, letting you fine-tune every ride for maximum gains with minimal strain.

For example, staying in your Zone 2 power range (65-75% of your FTP) for longer rides builds endurance without overtaxing you. Pair this with weekly reviews of your data to spot trends – like if your HRV is too high in the morning, signaling under-recovery. This data-driven approach ensures every pedal stroke counts.

Try This Today:
Review your last ride’s data (power, heart rate, or even just how you felt). If you achieved your goals in the workout, then continue to the next day.  If you failed to hit the watts, then take it easy. Adjust your next ride’s intensity based on what you learn.

Why a Coach Makes All the Difference

Training smarter isn’t about going it alone – it’s about having a plan as unique as you are. A coach can tailor your training to your goals, lifestyle, and fitness level, balancing intensity with recovery to keep you riding strong. At Peaks Coaching Group, we specialize in helping cyclists over 40 maximize performance with personalized, data-driven plans. Whether you’re aiming for a faster century or just want to enjoy every ride, we ensure you train with purpose and avoid burnout.

Ride Stronger, Longer, Smarter

You don’t have to trade your love for cycling for aches, fatigue, or frustration. By training smarter – listening to your body, using data, fueling strategically, and structuring your rides – you can ride stronger, longer, and faster, no matter your age.

Start by pinpointing where your training’s falling short. Our free Smart Training Checklist for Cyclists Over 40 helps you identify gaps in your approach in under 10 minutes.

→ Download the Checklist

Ready to take your cycling to the next level? Our personalized coaching and 30-day performance plans deliver a tailored roadmap to peak performance, designed for your unique needs as a cyclist over 40. Book a free consultation today and start riding with purpose.

→ Book Your Free Performance Consultation

Your Best Rides Are Ahead

Your 40s and beyond can be your strongest cycling years yet – if you train smarter, not harder. Try one micro-action today – like logging your ride’s energy or planning a power-based session – and download the free checklist to keep the momentum going. When you’re ready to unlock your full potential, Peaks Coaching Group is here to guide you to rides that feel as good as they did in your 20s, but smarter.To your strongest rides,


Peaks Coaching Group