The Old Guy Bicycle Blog

Knee pain and cycling — I’ve lived that story. For years, my rides were shadowed by a dull, persistent ache that threatened to end my time in the saddle. I tried everything: ice packs, stretching routines, fancy padded shorts, even those awkward gel knee pads. Some gave short-term relief, but nothing lasted. Then, about four years ago, I found an unexpected source of relief: acupuncture . It wasn’t a miracle cure, but those tiny needles, placed by a skilled practitioner, kept the pain at bay long enough for me to enjoy a few more great years on the bike. Eventually, though, my knee gave out completely — and I underwent a total knee replacement. Today, I’m riding again — stronger, more grateful, and with a brand-new knee. What follows are my personal tips for cycling with knee pain, based on real miles, real frustration, and real hope. I’m not a doctor — just a guy who’s pedaled through it. Always talk to your healthcare provider about your specific situation. 🚨 1. Listen to Your Body ...

D oes Cycling Help Insomnia? Insomnia affects millions of people, leaving them tossing and turning night after night. Whether it’s stress, anxiety, or aging-related changes, poor sleep can wear down both your body and mind. But what if the solution isn’t in a pill bottle — but on your bike? As someone who spends a lot of time in the saddle, I’ve found that regular cycling isn’t just great for my physical and mental health — it also helps me sleep like a log. And I’m not alone. Let’s take a look at why cycling may just be the sleep remedy you’ve been missing. 🚴‍♂️ How Cycling Can Improve Your Sleep 1. It Wears You Out — In a Good Way Cycling is a moderate-intensity aerobic exercise — exactly the kind that studies show improves sleep quality. When you move your body, you burn energy, lower stress hormones, and release feel-good endorphins. You’re also more likely to fall asleep faster and stay asleep longer. 2. Nature Is a Natural Sedative If you ride outdoors, you get the added bonu...

As the years go by, some people think it’s time to slow down — but not me, and hopefully not you. Active aging is all about living life to the fullest, and there’s no better way to do that than by riding a bicycle. Whether you're 60 or 90, cycling keeps your body strong, your mind sharp, and your spirit full of adventure. 🚴 Physical Fitness Without the Pain Cycling is one of the best low-impact exercises for older adults. It’s easy on the joints but still gives your heart, lungs, and muscles a great workout. Picture this: pedaling through a park, sun on your face, breeze in your hair, heart pumping strong. That’s exercise that doesn’t feel like exercise. Strengthens your cardiovascular system Builds leg and core muscles Improves circulation and flexibility Boosts your mood with natural endorphins And the best part? You don’t need a gym membership — just a bike and a little motivation. 🧠 Keeps the Brain Engaged Cycling isn’t just a physical workout — it challen...

Updated July, 2025 By Bruce | The Old Guy Bicycle Blog Smart Clothing for Older Cyclists: Ride Longer, Stay Comfortable, Be Seen When people search for smart cycling clothes, they often mean tech-enhanced gear — LED vests, GPS-enabled wearables, or AI-powered jerseys. But let’s be honest: most of us over 60 don’t need a flashing jacket to enjoy a good ride. After five decades on the bike, I’ve figured out what “smart” really means — gear that’s comfortable, visible, breathable, and made for the way we actually ride. Here's what works for me — and what doesn’t. As the years (and miles) pile up, I’ve become a lot pickier about what I wear on the bike. In my younger days, an old cotton T-shirt and gym shorts might’ve been “good enough.” Not anymore. Now, every piece of gear I put on has to earn its place. I look for comfort, breathability, visibility — and let’s be honest, something that doesn’t leave me freezing at mile 10 or sweating buckets at mile 30. So when I talk about “sm...

🌱 Real Change from the Saddle: I’ve been cycling for over 50 years, and one thing has become clear — the longer I ride, the more connected I feel to the land beneath my wheels. This post isn’t about performance or gear. It’s about what we do with the perspective cycling gives us — and how we can lead by example when it comes to sustainability. How Cyclists Can Turn Waste Into a Garden Revolution For those of us who spend hours on the road, the world reveals itself in quiet details. We notice the wildflowers coming back. The trash building up on the shoulder. The way a morning ride smells different after a rain. As cyclists, we’re not just passing through nature — we’re part of it. And that gives us an opportunity: to ride in a way that not only respects the planet, but helps restore it. Two Wheels, One Planet Cycling is already a powerful environmental choice. No emissions. No fuel. Just human power and a bicycle. Every ride is a small act of resistance — against...

Breaking Free from the Spokes of Self-Doubt: Overcoming Imposed Cycling Limits If you ride long enough, someone’s going to tell you what you can’t do. “You’re too old for that kind of ride.” “Don’t even try that hill.” “Shouldn’t you take it easy?” Sometimes those words come from friends or strangers. But more often — and more powerfully — they come from inside your own head. That’s the voice that nearly kept me from the best rides of my life. But I’ve learned something on the road: The hardest cycling limits to overcome aren’t physical. They’re mental. And most of them were never real to begin with. 🧠 The Limits We Hear — And The Ones We Create Yes, people say things. And yes, it can shape how we see ourselves. But over time, I realized the most dangerous limits weren’t the ones others gave me. They were the ones I started repeating to myself. “I’m too old for that climb.” “I can’t go that far.” “I’m not like those real cyclists.” And just like that, I built a wall in my m...

🌇 Can Seniors Safely Ride in the City? Yes! While city cycling can feel intimidating at any age, older adults can absolutely ride safely and confidently — even in busy urban environments. With the right gear, route planning, and a few smart strategies, cycling in the “city jungle” can be one of the best ways to stay healthy, active, and independent after 60. ❤️ Why Urban Cycling Is Great for Seniors Cardiovascular health: Strengthens your heart and lungs Mental clarity: Reduces stress and improves focus Improved balance and strength: Helps prevent falls in daily life Transportation freedom: Run errands or visit friends without a car Joy: A sense of fun and freedom that doesn’t fade with age Studies show that regular cycling improves mood, reduces the risk of chronic disease, and helps older adults maintain independence. 🚦 Senior-Friendly Urban Cycling Safety Tips Stay visible: Wear bright clothing, use front and rear lights, and add reflective gear ...

Beyond Lycra: Real Cycling Adventures for the Unprepared (and Proud) You don’t need spandex, a carbon frame, or a training plan to be a cyclist. You don’t need to count watts or track KOMs. You don’t even need to know what a KOM is. You just need a bike, a little spirit, and a willingness to roll with whatever the road—or trail—throws your way. This post is for those of us who ride not to impress, but to escape, explore, and maybe get a little lost. If you’ve ever felt unprepared for a ride but went anyway, welcome. You’re already doing it right. 🚴‍♂️ My Most Unprepared Ride Ever (And Why It Was One of the Best) There was a day I set out with no idea where I was headed. I didn’t check the wind. I didn’t pack extra snacks. I couldn’t even remember if I had a spare tube. The plan was simple: ride until I felt like turning around. Somewhere along the way, I hit gravel. Then dirt. Then a stretch that looked more like a cow path than a bike route. I got a flat. Then another. I wrestled wi...

  I have been seriously riding a bicycle for 50 years and have been lucky enough to never be hit by a car. I consider myself to be a very defensive cyclist and often find myself anticipating trouble. That has helped a lot because there have been many close calls. It does not mean I will never be in a car accident but that I have been proactive. I could get hit today even though I am careful. It can happen at anytime to anybody. I decided to look into how many cyclists get hit by cars each year and what we can do to fix it. Here is what I found. According to the National Highway Traffic Safety Administration, there were 938 cyclists killed in crashes with motor vehicles in the United States in 2020 alone. In 2021 it was 961. These numbers are not just statistics; they represent lives lost, families shattered, and communities impacted. So, how many cyclists get hit by cars each year, and what can we do to fix it? The answer to the first part of the question is not straightforward bec...

Two-Wheeled Freedom: Why You Should Fearlessly Embrace the Bike (Not Bullets) Pedaling through the wind, sunlight dappling through leaves, a grin plastered across your face — that’s the magic of cycling. But then, a nagging voice might whisper: What about getting randomly shot? Let’s address that elephant on the bike path right now. Yes, gun violence is a tragic reality in some places, and it’s natural to feel anxious about the unexpected. But let’s put things in perspective — because fear, when unchecked, can keep us from the very things that bring us joy. The Real Odds The chance of being struck by lightning in the U.S.? About 1 in 15 million. Being eaten by a shark? 1 in 11.5 million. Hit by a falling coconut? Believe it or not — 1 in 75 million. And the odds of being randomly shot while cycling? Also vanishingly small. Statistically speaking, everyday dangers are far more common: Crossing the street: 1 in 5,000 Choking on food: 1 in 2,100 Falling down ...

Is cycling to work really worth it? A former commuting cyclist breaks down the real pros and cons—plus gear tips, FAQs, and how to make it work in the real world. 🚴 Pedal Power: The Real Pros and Cons of Cycling to Work Quick Take: Biking to work can save you money, boost your health, and make mornings feel a little more alive—but it’s not without some challenges. Here’s a straight-shooting look at whether it’s right for you. Back when I was teaching in Carlsbad, New Mexico, I lived about 8 miles from the school. I rode my bike to work just about every day. What made it work for me—better than it might for most—was access. As the athletic director, I had a locker room, shower, and a spot to stash my gear. That setup changed everything. No stress about showing up sweaty, no worries about where to change clothes. Most folks aren’t that lucky. But even without a locker room, bike commuting can still work. Here’s what I’ve learned—personally and through 150,000+ miles in the s...

Can Cycling Cause Heart Problems? Cycling is often praised for its heart-health benefits — and for good reason. It improves cardiovascular fitness, lowers blood pressure, and helps with weight control. But if you're a regular rider (especially a senior or endurance cyclist), you may have heard the question: Can too much cycling actually hurt your heart? Let’s dig into what science, doctors, and decades of cycling experience say about the real relationship between cycling and heart health. ❤️ The Good News: Cycling Is Great for Most Hearts Study after study shows that moderate cycling reduces the risk of heart disease , stroke, and high blood pressure. Regular riders tend to have: Lower resting heart rates Improved cholesterol profiles Better weight control Reduced stress levels The American Heart Association recommends at least 150 minutes of moderate aerobic exercise weekly — and cycling is one of the top choices. So, for most people, riding your bike is one of the ...