Testosterone is often misunderstood. It washes through and is made by our bodies every day. It’s somewhat like oil to a car engine.

Testosterone is arguably one of the most important hormones in our bodies – they keep us doing what we do. However, testosterone levels start to naturally decrease at roughly one per cent per year; around the age of forty. Testosterone is often thought of only in the male body, testosterone is crucial in the female body also. Testosterone is not only necessary for building the muscle, it appears to be crucial for the motivation and mood to get you off the couch in the first place. It is important to make sure you have enough T in the tank for when you start a new training day!

Every style of riding/racing/touring takes both power and endurance.  Sprinting may well use more fast-twitch, fatter fibers and burn primary glycogen. However, hill riding might use longer muscle fibers and aerobic metabolism as a fuel source. But both processes require testosterone to build the foundation muscle; this would be crucial in growing the muscle that you don’t have there already but need. 

The natural way to boost testosterone is via the food you eat and the habits you practice. The increases in testosterone you get will be moderate, but they are enough for what we need. There is a complex relationship between, fats, cholesterol and testosterone: Overweight males have lower testosterone levels. This is likely because fat creates an enzyme that converts testosterone into estrogen. 

If you focus on a few simple points, this can help increase testosterone levels naturally whilst helping towards a healthy lifestyle. Eating more a healthy diet and healthy fats such as Omega-3, cross training to focus on several large muscle groups and lastly concentrating on achieving around 7-8 hours of sleep on a regular basis. 

Utilising a Fitness Genes DNA Test to find out more about your testosterone levels can have a massive influence on your training. For example, our Spokes coaches can personalise your training plan if you have low testosterone levels by adding in some high intensity specific sessions to help increase the natural levels.

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If you’d like more information on how Spokes can tailor a training programme to your exact needs, why not check out our products and services. Need more info or would you like to speak to one of our coaches? Get in contact.