I have included core and resistance training into my riding regime. My coach had me stop lifting weights and doing more core work using stability and medicine balls as well as doing various pullups, pushups and squats. I really find it hard to do the 45 minutes of pain after riding and only have around a 35% attendance rate. I do know the exercises are very beneficial and will do them with due diligence over the winter this year.

Some things I didn't think I could do, like pushups from a handstand against a wall, or 10 shoulder with palm facing away pullups with legs extended, or single leg squats without support, are now possible. How that equates to better cycling for me is that I can hammer out of the saddle for extended periods without blowing up the core muscles. It probably translates into seated ride too, but I can't isloate the benefit.

That’s my story and I’m sticking to it. Oh yea, for the first time since college I've got a "beach stomach".