At 56 yrs old relative newbie I can do a 4 hour ride in the drops, taking my fair share of pulls and not feel a thing after the ride. If there is a tailwind on flat road I can hammer above 30mph, in my saddle, on a crappy country road and not get nervous. When I let my core strength slip, I can’t do those things. In the gym I focus on bench press, lat pull down, cable row, t-bar row, and other assistive pull/back work.
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