You don’t have to have a totally ripped torso to train hard. And training hard doesn’t have to be a big deal.
One of the best ways to achieve a better workout from your rides is to add in some hill challenges, and don’t be afraid to get up out of the saddle when you pedal. The increased strength and balance necessary to conquer steep inclines is a fantastic way to quickly build your core muscles. There are endless benefits to having a strong core, especially as you age.
Combine standing hill climbs with smooth stretching like yoga for a complete workout. Just 20 minutes of comfortable stretching after the ride will build valuable muscle. Even yoga isn’t your cup of tea, you can still get a lot of benefit from moving into positions that just feel right for your body. Maybe that means bending over to stretch your back, rolling on the floor, leg lifts or a few rounds of pushups or planks (similar to a pushup, but hold the pose with your body flat like a board).
The number one rule is to listen to your body. I know, it sounds crazy, but truly your body will tell you what is right and, more importantly, what is wrong. Never move in a way that causes pain. Feeling tension and stretching is good, but pain is not. Stop any stretches that do not feel right.
Whatever your plan, have fun with it; you’ll get more out of your workout and be inclined to stay committed if you enjoy your time doing it.