Name: Susan Keys
Age
: 73
Hometown
: Bend, Oregon
Occupation
: Retired
Time Cycling
: I’ve ridden recreationally all my life, but more seriously for the last 14 years.
Reason for Cycling
: I ride because my bike takes me places I wouldn’t otherwise go.


I was a stay-at-home-mom until my 40s and, after a stint as a professor at Johns Hopkins University, I entered my 50s while in an exciting, challenging, but extremely stressful job, working for the federal government. I was managing a team and a large budget at the Center for Mental Health Services, and the job required a lot of energy. On top of that, I entered menopause, and I didn’t realize how easy it would be to gain weight. My lifestyle was frenetic—I barely exercised, ate out frequently, and was always stressed. Before I knew it, I had gained a lot of weight.

My general health also began to suffer. I was plagued with high cholesterol, rising blood pressure, and stress-induced chest pain that often kept me up at night. I would periodically ride my bike around the greenways of D.C., but I knew I wasn’t active enough. Something had to change.

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In 2008, my husband and I moved across the country to Bend, Oregon to be closer to our daughter and her family. I realized that this move could be an opportunity for a much-needed change of lifestyle.

I arrived in Bend to find that biking on the relatively flat Chesapeake and Ohio Canal outside of D.C. had done little to nothing to prepare me for my new city. I watched in disbelief as local riders tackled mammoth distances and climbed grueling hills with ease. I couldn’t fathom how they were so strong. I was ill prepared for the new environment—both mentally and physically—but I told myself that instead of being discouraged, I would make it a challenge.

I quickly discovered that my old Stumpjumper was outdated. In fact, I didn’t even know the difference between a chainring and a cassette. But if my professional career taught me anything, it was how to build a team to support my goals. I made friends with some cyclists who lived near me and realized I needed to improve my gear arsenal. With their guidance, I purchased a custom-made Guru Photon road bike, which I immediately fell in love with. The financial commitment was significant, but I knew the investment would motivate me to ride my shiny new ultra-light bike.

After getting the proper set-up, I recognized that the equipment was only one piece in the puzzle. Soon after, I honed my diet—both on and off the bike—under the tutelage of a sports nutritionist. “Proteins, fats, carbs” became my daily mantra. I learned to eat more whole foods and found that having a consistent eating routine helped me fuel properly.

I also took a lactate threshold test and learned that riding in my zone 2 heart rate (not a hard pace) was the most efficient zone for burning fat. Combining a well-rounded diet with heart rate training, as well as some interval and strength workouts, helped me shed 60 pounds over the next year. My confidence grew, and I began to feel unstoppable. I also began attacking those hills!

In 2009, I was cycling on a regular basis, but I was still self-conscious about my mountain biking skills. In Bend, mountain biking is super popular, but the winters can get cold. I scoured the internet for a place that offered some reprieve and discovered Magpie Cycling, which offers bike guides in sunny Moab, Utah. There, I found Maggie Wilson, who became my first mountain bike coach. At the end of this first week with Maggie, I felt more competent and confident. Twelve years later, she’s continued to coach me on my biannual sojourns to Moab.

Her support was so instrumental that I knew I needed the same type of mentorship in Bend. Enter Cody Peterson, a skilled mountain bike racer and expert coach. While I’m not his typical 20-something competitive-circuit protégé, I started to realize that I, too, am an athlete. We began to mountain bike together once a week. My skills and stamina improved. My aerobic and technical capacities were stretched. Cody planned challenging rides, and I showed up hungry to tackle them. Now, we’ve ridden weekly for the past eight years.

susan keys
Courtesy Susan Keys

I’m also someone who gets bored easily. I crave new challenges and experiences to keep me motivated. That’s why I like to mix it up on the bike—some road, some mountain, some gravel. I also integrate new elements into my training. I workout at my small home gym (mostly with TRX suspension straps, free weights, and bands), but I’ve recently added a rowing machine and started taking boxing classes. Sometimes I’ll hop in the pool and swim laps. Variety is the key to longevity, I’ve learned.

Two years ago, I retired at age 71. The first year of retirement, I did nothing but ride my bike. And oh, did I ride.

I know the day will come when aging will render me a less capable athlete; it’s already happening in small ways. But while my climbing capacity has begun to wane, my technical skills have not, and my fervor is unwavering. The lessons I learned along the way still hold true, and I now have a solid foundation of health that allows me to continue riding and enjoying each challenge ahead.


These tips have made my cycling journey a success:

1. Equipment matters

        Bikes are expensive. If you’re starting out, it’s worth it to splurge on high-quality equipment. Bike technology changes all the time, and newer equipment helps you become a better rider more easily and safely.

        2. Good technique takes time

        Mountain biking is a skill-based sport. You can develop competence and confidence with diligent practice and the right coaching.

        3. Be well-rounded

        You won’t become the rider you want to be if you fail to put in the time. Nutrition, time on the bike, strength training, and cross training all work together.

        4. Ride with all ages

        This isn’t suggesting you ditch your peers, but cast a wide net when looking for cycling (and social) friends. I ride routinely with those younger than me. Right now, I have a group of three women I ride with weekly—all three are 20 years younger than me. Our skills vary and we have great fun together.

        5. Build your team

        Find people that inspire you, coach you, and educate you. My support structure drives my consistency, knowledge, health, and my entire approach. Role models and mentors have played a significant part in my journey. Younger people tell me frequently that I inspire them. I didn’t set out with this purpose in mind, but it makes me feel good to know that I can help others grow.


        Susan’s Must-Have Gear

        Revelate Designs Mountain Feedbag: I use two of these on my flat-bar gravel bike. One for my tools and one for my phone, snacks, and whatever else I might need. It can also hold a jacket or vest when you need some layers. As you get older, having more weight on the bike, rather than in a backpack, helps.

        Justin’s Honey Peanut Butter: I like to eat real food when riding. These peanut butter packs provide protein, fats, and carbs in a slim package that’s easy to stash in a jacket or pant pocket.

        Abbey Bike Tools 4-Way Multi-Tool: This easy-to-use multitool offers good leverage and fits in a pocket or handlebar bag. Plus, the bits are customizable.

        Norrøna Fjørå Flex1 Pants: I wear these three-season pants for road, mountain, and gravel riding. Easy to layer with warmer tights for colder weather.


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