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I get up later than I used to — usually just before the kids go to school. If I’m not travelling or jet-lagged, I’ll naturally wake up sometime around 7am. I’m not a morning person these days, not without a couple of coffees first. I don’t really do breakfast anymore either.
As a rider, I always needed breakfast to train, but since retiring, my metabolism has completely shifted. I used to be in a constant cycle of fuelling and conserving energy, but now, if I’m not hungry, I won’t eat. That said, I do love making the school run when I’m home — it’s a small routine that I missed for years.
I’m travelling all the time, but I’ve never been one for elaborate jet lag routines. I don’t really track light exposure or anything like that — it’s more about pushing through. If I’m tired, I’ll stay awake, try to reset through meal timing and get on with it. That works best for me.
After I retired, my diet went a bit haywire. I wasn’t craving junk food, but I suddenly had permission to eat anything — and I did. That period of indulgence didn’t last long. As a cyclist, you have a strange view of nutrition, and it’s taken some time to reframe what healthy looks like now. I eat earlier in the day, and we usually have dinner as a family. I also really believe in intermittent fasting — 16:8 has helped me avoid unnecessary weight gain and given me some structure without the stress of tracking everything.
I still ride, of course — always will. I’ll ride all day if I can, especially with friends, but the thought of structured training doesn’t appeal anymore unless I have a specific goal. I’ve taken up running and even completed a marathon recently, which helped give me a new focus. And I’ve started doing an online yoga class. It’s been unexpectedly meditative — for that hour, the rest of the world disappears. It took time to embrace, but now I really feel the benefits. It’s not just physical; it’s a shift in awareness too.
I don’t wear trackers. That’s not because I’m against them — quite the opposite. For 20 years, every single breath, heartbeat and watt was tracked. I’m in a bit of a detox phase, stepping away from all of that. I imagine in time I’ll go back to wearables, but for now it feels good to let go.
I’ve started taking NAD+ supplements recently. My wife actually suggested it, and I’ve noticed I feel brighter during the day — not in an artificial, caffeine-jittery way, but clearer. It’s nice to have more energy without relying on carbs all the time.
My evenings are all about the kids. I love our dinner routine and winding down together as a family. Once they’re in bed, my wife and I have our time. We might watch a series — we’re loving The Bear right now — or just read. I don’t read as much as her, but when I find a book I like, I get totally immersed. Recently it was one by Alex Hutchinson, which I thought was phenomenal.
Podcasts are a big part of my day. I love The Rest is History and A Short History Of — great for flights or when I’m out walking. I’ve always been drawn to storytelling and learning in bite-size ways.
I’ve started using Oakley’s new AI-integrated glasses — the Vanguards. They’re honestly a game-changer. When I was racing, content creation didn’t come naturally, but these make it so much easier. You can take photos, videos and get real-time stats, like speed and location, without taking your eye off what you’re doing.
I don’t meditate. If I’m stressed, I like to solve the problem. For me, the most stressful thing is feeling stuck, so I’m always looking for solutions.
Mark Cavendish in Oakley Meta Vanguard, performance AI glasses for athletes. Available at the Oakley Covent Garden store and on Oakley.com and Meta.com.
