Burning Matches Cycling Podcast Ep-022

Ride Faster 40+: Metrics & Recovery

You can watch the full video version on YouTube.

For cyclists 40+ - and actually all ages - I am learning SO much as I work back from serious health issues this year.

I believe that not only am I going to return to my previous performance levels, but the things I am learning from working through this will make me a better rider who enjoys this sport even more than I ever have.

I hope what I’m learning will help you too.

In this episode I focus on some of the metrics I’m using. PLEASE share your comments as I am no expert on this and welcome any feedback/tips from my fellow cyclists so we can all continue to support ourselves with better systems.

Most of all, I’m learning to take better care of myself, slow down and appreciate the incredible experience that is riding our bikes.

02:00 Listen to Your Body

02:35 Build Your Goals Around Taking Care of Yourself

02:54 Tools for Training

03:42 Strava Fitness

06:44 Power Skills

08:12 Miles

08:43 Google Health/Fitbit

08:50 Fitbit Resilience

09:43 Sleep - The Easiest Lever

10:05 Garmin

10:28 Garmin Body Battery

10:57 HRV - Heart Rate Variability

11:33 VO2 Max

12:20 FTP/Watts

12:31 My Riding Goals

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Burning Matches Cycling Podcast Ep-21 Dr. Sandra Fleming

Cycling Back from the Bottom

You can be even stronger and faster than you were before.

That’s what Dr. Sandra Fleming told me not long after I was wondering if I was ever going to ride at a competitive level again. And I will add that she has been the driver of making it happen.

I was already working through the challenges of my divorce from mid 2024 when some extreme new stresses hit me all at once from late 2024 and culminating in the Spring of 2026.

I thought I was finally through the biggest challenges of my life, but then my health crashed. Finally able to get out of survival mode, my body just shut down and I lost all energy.

I could barely get out of bed, much less ride. In June 2026 I started on a program to protect my health, get the rest I needed, start restoring my system, and began new protocols that included monitoring my biofeedback and following a strict program of rest and recovery.

After June, July and August in recovery mode, my body is finally starting to come back, especially the past couple weeks starting around mid-September.

I’m finally feeling like I’m actually RIDING and it feels so great. Making it even better is to have hope for my cycling future thanks to Dr. Sandra.

This episode continues telling that story, adding the perspective of Dr. Sandra. This is the second in that series and you can see the first episode here:

Cycling Thru Ups & Downs

https://youtu.be/gPAAaufsIAk?si=8VDjDf4TGzuD9wSU

Dr. Sandra and I will now be meeting regularly to give updates on my progress, both from my perspective and hers as the doctor guiding my program.

I hope this episode helps other cyclists navigate challenges and find hope when they are going through a rough patch either on or off the bike or both.

Oh, special note: I’m not doing 200-mile races, but I appreciate Dr. Sandra’s impression of my capabilities : )

Title and end credit song:

The North of California by The Guide to Fast Living

https://open.spotify.com/track/7Ml8DDrduQFbQpeMyympyr

00:17 Improvements for All Ages

01:15 How a Life Challenge Can Improve Your Cycling

02:01 Meet Dr. Sandra Fleming

03:22 Kurt’s Health Challenges

04:21 Dr. Sandra’s Perspective

04:30 Point 1: HRV + VO2 Mismatch

06:11 Point 2: The Sum of All Stresses

08:22 Point 3: Underfueling + Energy Availability

09:29 Point 4: Inflammation/Chronic Stress

10:37 Homocysteine

11:16 Point 5: Nervous System Overload

12:40 Turning Down the Volume

13:04 Recover Capacity is Trainable

13:35 The Junior Bike Racer Mentality

15:12 We Have a Plan

16:01 What Happened to My Body?

17:30 The Hardest Part is to Slow Down

18:00 Kurt’s Therapeutic Riding Program

18:54 The Gray Zone

19:41 The Hierarchy of Leverages (5)

19:50 1. Training Load Reduction

20:24 2. Fueling

21:29 3. Sleep: The Highest Yield

21:56 4. Targeted Micronutrients

22:28 5. Nervous System Regulation

24:02 You Can Be Stronger & Faster

25:24 Pace by Data

27:30 Paying Attention to Your Body

28:00 Saying No is Hard but Doable

28:53 Discipline + Balance

30:16 The Right Data

31:34 Every Piece of the Puzzle Matters

32:20 A Better Approach

Links

Dr. Sandra Fleming

http://drsandrafleming.com

Primal Trust

https://www.primaltrust.org/

Red Peloton Bike Racing Team in Northern California

https://redpeloton.com

Presented by Alien Feedings

https://alienfeedings.com/

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Burning Matches Cycling Podcast Ep-20

Cycling Thru Ups & Downs

This is my first episode back after a few months.

My health took some rough turns as I navigated some extremely challenging times.

I had to put my cycling on hold and am now on a therapeutic program to get my health and ultimately my cycling back on track.

It is within these “setbacks” we can often find great steps forward.

I have been learning many great things in this time off the bike that I am confident will make me better than ever on the bike.

I’m working with an amazing doctor, Dr. Sandra Fleming, who is helping guide my health with a focus on my cycling performance.

In addition to more episodes interviewing the many great people in the cycling world, I will be providing regular updates on my cycling progress with Dr. Sandra’s medical perspective.

Links

Dr. Sandra Fleming

https://DrSandraFleming.com

Group ride footage courtesy of Chris Dieter from Cycling Sonoma:

https://www.youtube.com/@cyclingsonoma6543

Episode is our group ride in one of my favorites, Chilena Valley, on March 14, 2026.

https://youtu.be/L_-mZYEXl3s?si=HTV7IwAAlEkafvqs

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Burning Matches Cycling Podcast Ep-19 Duchy Cycling Coaching

Event Faster at 40+

Keep it in the Day!

The Duchy cycing coaches are back with more awesome insights on how riders 40, 50, 60+ (they’re even helping riders 70+) can go faster on their bikes.

There are some just classic themes from this episode:

How to Come Back from a Slump

Abandon the Numbers!

The Sum Total of All Stresses

and my favorite:

Keep it in the Day

Here’s to all us Busy People Trying to Ride Our Bikes Fast.

This is Episode 3 of 3 with Duchy Cycling Coaching, a highly recommended coaching company that focuses on cyclists 40+, but younger riders can learn a lot from Duchy.

https://www.duchycyclecoaching.com

The Duchy coaches are former European pros and their insights on what helps older riders are extremely valuable.

Huge thanks to Will Harper, Duchy founder, and Alex Sanković, a Duchy Coach.

Title and end credit song:

The North of California by The Guide to Fast Living

https://open.spotify.com/track/7Ml8DDrduQFbQpeMyympyr

00:33 Focus on Fueling

01:53 Nigel’s Story on Fueling Benefits

04:15 The Duchy Process

05:10 Eating More on the Bike

06:00 Fuel Yourself on the Bike

06:25 We Need Coaches

07:00 Coming Back from a Slump

07:13 Abandon the Numbers

08:48 Keep it in the Day

09:58 Stop Comparing Yourself

10:52 Just Go Out and Ride

12:05 Your Body is Your Temple

13:07 The Sum Total of All Stresses

14:35 Busy People Trying to Ride Our Bikes Fast

Links

Duchy Coaching Website

https://www.duchycyclecoaching.com

Duchy on Instagram

https://www.instagram.com/duchycoaching

Duchy YouTube Channel

https://www.youtube.com/channel/UCLOLaqAuYc7GI7y2IQG1YgQ

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Burning Matches Cycling Podcast Ep-18 Duchy Cycling Coaching

Fast at 40, 50, 60+

This is Episode 2 of 3 with Duchy Cycling Coaching, a highly recommended coaching company that focuses on cyclists 40+, but younger riders can learn a lot from Duchy.

https://www.duchycyclecoaching.com

The Duchy coaches are former European pros and their insights on what helps older riders are extremely valuable.

Huge thanks to Will Harper, Duchy founder, and Alex Sanković, a Duchy Coach.

Hosted on Acast. See acast.com/privacy for more information.

Burning Matches Cycling Podcast Ep-17 Duchy Cycling Coaching

Older Cyclists Need to Train Differently

I’m trying a bit of a new approach with this episode. I’ve got a full hour with the coaches at Duchy Cycling Coaching, but am breaking it up into 3 shorter episodes. This is episode 1 of 3.

I don’t even remember how I got on the Duchy email list but I am SO happy I did.

These guys have absolutely game changing advice to help you be a faster cyclist.

Even more importantly their advice will give you perspectives that will help you take a much healthier approach to your riding and enjoy it more.

I’ll add that even though their coaching is focused on older riders 40, 50, and 60+, younger riders should pay attention. You can get a lot wrong as a younger rider and still be fast.

But a lot of these tips could give you a real competitive advantage.

Huge thanks to Will Harper, Duchy founder, and Alex Sankovic, a Duchy coach.

Duchy Coaching Website

https://www.duchycyclecoaching.com

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Burning Matches Cycling Podcast Ep-16 - Dennis Verity

You Never Got Off the Bike

Happy Birthday to my stepfather Dennis. On your day I wanted to take few moments to recognize you with two cycling anecdotes that represent many ways you had brought a great presence to my life.

One important thing I need to correct: at the Hilly Hundred in Indiana my stepfather actually rode 55 miles that first day. I misspoke as it was the second day that was only 45. Incredible!

"Lanterne Rouge" is the name for the person in last place in a bicycle stage race (a multiple bike races over multiple days where the overall time and/or points by the end of the race determine the winners.

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This is a slightly different episode as it's just me, Kurt Hoffmann, with an update on Burning Matches cycling podcast as of February 27, 2026.

"Cycling Has Been My Salvation Always" is my favorite line from the episode. I cannot tell you all the times I have been so low or lost, but somehow getting on the bike changes everything every time.

I remember one time in particular during the past couple years I was so utterly depressed. It was a depression unlike anything I had ever experienced. It just would not stop for an entire year. One day laying on the couch I just said to my self: GET ON YOUR BIKE. You have to get on your bike.

And I did. I put no expectations on myself except to pedal. Maybe ride to the end of the block, maybe a mile. As I kept going, through Montgomery Village, a tiny momentum found it's way and then I was in the Montgomery neighborhoods, that great tree in the middle of the road, kept going into Howarth, onto Channel. I was barely there just spinning around 12 mph, but it helped to just keep pedaling.

I was making my way through Oakmont when I saw two riders coming the other direction. As they got closer I recognized them. It was Mike and Natalie from Red Peloton! I was so grateful to be riding with them.

Just being with two teammates had me feeling better in minutes. Mike asked me if I was up for a sprint to light pole in the distance. Man, that felt so GOOD!!!

There was a similar afternoon recently where I found myself dead again on the couch from the weight of it all. I had posted how down I was online and saw there were messages from my teammate Clint and Mark Tucker. From those encouraging words I returned to my own mantra: JUST GET ON YOUR GODDAMN BIKE! I was processing it all when a call came through from another Red Peloton team mate Brett. He was checking in on me as he had heard about my post.

For some reason that broke me and I was in tears. We had a long talk and one of the things he said was, "You are resilient! You'll get through this!"

That phrase stayed with me in the days and weeks following. I was so happy to get out on a ride with Brett, Clint and Brian that Saturday. We all needed it.

To so many people on the road, whether we had a great talk, or just spent some time quietly riding by each other, you have no idea the difference you made.

I hope you enjoy this episode.

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