With Labor day behind us and the clocks set to fall back an hour in the coming weeks, many cyclists are beginning to turn their focus to the weight room and strength training. Here are three things riders aged over 50 should consider to get stronger indoors.

Here’s what “your core” really is, and a fun, but challenging way, to see how you stack up. When it comes to strength training, everyone talks about “core strength.” So, naturally, we all tend to think of our midsections as being our core. Unfortunately, we’ve got “the core” all wrong.

These days it seems like everyone is talking about the core as the keys to a power pedal stroke. One often overlooked but critical component though is hip mobility and the importance of the hip adductors.

As we get into the meat of riding season many riders are beginning to focus on “core exercises” and “maintaining strength”. Let’s take it from the general to the specific with a focus on the classic “Bird Dog” exercise. 

Recently we wrote about switching up strength training now that cycling season is in full swing and exercise restrictions are easing. I thought it would be a fine time to lay out one of my favourite on-bike strength and agility workouts.

As the summertime rolls in many cyclists are dropping strength training to get more time in on the bike. But if you’re looking to ensure that your winter strength training wasn't wasted, these 4 key exercises will keep you stronger on the bike.

Last month we spoke about the importance of intent, and purposeful movement in your strength training practice, and how these should be the guiding factors, not just adding weight week to week, or more repetitions per set. This month we will focus on knowing when to progress the weights. It’s not always as black and white as we’d like.

TOOLBOX:  This dynamic warm-up for cyclists could be the best way to create a solid base for your biggest gains as a “real-life” rider with a day job, family and other responsibilities.

Spine stability and hip mobility are key factors for strong cyclists to generate the most power, strength and speed. Use these simple exercises to connect your glutes and increase range of motion to improve your road and gravel cycling.