Bytagread the publication "Menopause: why metabolism slows down and what to do"
Since the start of the Tour de France Femmes, several readers have written to us to ask a simple, but crucial question: “ Jeff, I ride, I watch what I eat, I move more than I did in my 30s... and yet, at menopause, I gain weight. Is this normal? » The answer is yes and no. Yes, because metabolism changes at this time of life. No, because there's something we can do about it. And that's precisely what we're going to explore, drawing on the most beautiful event of the season: the Tour de France Femmes avec Zwift 2025, where some riders continue to perform despite the years... and hormonal upheavals.
By Jeff Tatard – Photos: depositphotos.com, ©ASO Pauline Ballet/Thomas Maheux
Impressive performance, a metabolism that works
We saw it again this year: Marianne Vos, at 38, won the first stage in Plumelec, with the same ease as ten years ago. She is not the only one to shine over the age of 35: Mavi Garcia won the second stage solo, at 41 and a half; Annemiek van Vleuten dominated the peloton until her retirement at 41, with a honed athlete's metabolism and exemplary discipline.
On the Tour, some riders burn more than 7 kcal per day, according to studies conducted by the Women's World Tour. Their basic energy expenditure explodes, they eat every two hours, and regeneration is taken as seriously as training.
It is an optimized, supervised operation, but which is based on a simple principle: their metabolism is running at full speed.. Which, from a certain age and in the absence of appropriate monitoring, is no longer so obvious in most women.
What science (and field experience) says
Dr. Laurent Aumont, former doctor at PSG and now medical advisor to high-level athletes in cycling and triathlon, confirms this to us: “ Menopause disrupts hormonal balance and the way the body uses energy. This is often when women notice unexplained weight gain. It's not a matter of discipline or effort; it's a matter of biology. »
Selon's, This phase must be approached proactively: muscle strengthening, individualized nutrition, and more structured training. « What worked at 30 may no longer be enough at 50. But that's not inevitable. You just need to change your software. »
What Really Changes at Menopause
The scientific literature is clear. At menopause:
- Estrogen levels drop, disrupting the regulation of fat mass, glucose metabolism, and appetite.
- Muscle mass decreases by 3 to 8% every ten years from the age of 40, if nothing is done.
- Basal metabolism slows down, reducing calorie expenditure at rest.
- Stress and sleep management become more difficult, which alters satiety regulation.
A study published in The Journal of Clinical Endocrinology & Metabolism (2015) confirms that the menopausal transition is associated with an increase in visceral fat mass, independent of total weight.
What the pros do… and what we can adapt
Some athletes like Kristin Armstrong (three-time Olympic champion, gold medalist at 43) or Jeannie Longo in her time continued to perform very late, by integrating suitable protocols:
- Targeted muscle strengthening to maintain lean mass
- Short high-intensity sessions to stimulate metabolic hormones (GH, testosterone, etc.)
- Chronobiological nutrition (carbohydrates well placed around the effort, fractionated proteins)
- Medical hormonal monitoring if necessary, within the framework of a validated protocol
Even without aiming for the podium, These principles also apply to amateur cyclists.
5 simple and effective levers to regain control
1. Make bodybuilding an ally
Two sessions per week, even short ones, are enough to reverse the trend of muscle loss.
2. Adapt nutrition to real needs
Don't cut out carbohydrates, but schedule them around workouts. Eat more protein (1,2 to 1,5 g/kg/day). Focus on whole foods that are rich in fiber.
3. Intensify the effort intelligently
One session per week in a high zone (interval training, PMA, sprint) can boost metabolism more effectively than 3 hours at low intensity.
4. Respect recovery and sleep
Regeneration isn't a luxury; it's a necessity. Without it, the metabolism remains stuck in "economy" mode.
5. Consult a professional if in doubt
Sports doctor, nutritionist or endocrinologist: don't face these upheavals alone.
Conclusion: cycling, a lifetime
What the Tour de France Femmes reminds us is that performance has no fixed age.. That metabolism is a lever that can be adjusted. And that the body, even after 50, can still surprise—provided you understand its rules. As Dr. Aumont says: " Women's bodies evolve, but they remain powerful. We must listen to them differently, not abandon them. »
So yes, Menopause marks a turning point. But it's neither a brake nor an end. It's just a stage.. Like a slightly longer pass. And we know: on a bike, it's often the toughest climbs that leave the most beautiful images.
