{"id":39006,"date":"2021-11-05T08:05:47","date_gmt":"2021-11-05T15:05:47","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39006"},"modified":"2022-04-04T21:49:45","modified_gmt":"2022-04-05T04:49:45","slug":"strength-training-improves-speed-and-quality-of-life","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/strength-training-improves-speed-and-quality-of-life\/","title":{"rendered":"How Strength Training Can Boost Your Cycling Speed and Quality of Life"},"content":{"rendered":"<p>Many of us think that strength training is just for gym junkies and sprinters. But what about cyclists? Can strength training benefit us? This post shows that strength training is very beneficial for cyclists, and can help you to improve your stability and your cycling efficiency. More importantly, it is not just about being faster. Ultimately, strength training will enable you to maintain an active lifestyle with a good quality of life longer.<\/p>\n<p>Experts are still arguing about the necessity of strength training for cyclists. Some of them believe that if you are a cyclist, strength training is a waste of precious time and effort. Some even worry that the extra weight of muscle mass will slow you down. But is that true? Read this post and make up your own mind!<\/p>\n<figure id=\"attachment_28131\" aria-describedby=\"caption-attachment-28131\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"28131\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28131\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=750%2C596&amp;ssl=1\" data-orig-size=\"750,596\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=300%2C238&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=750%2C596&amp;ssl=1\" class=\"wp-image-28131 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. It is ideal to combine aerobic exercise with strength training exercise\" width=\"750\" height=\"596\" \/><figcaption id=\"caption-attachment-28131\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"28131\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28131\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=750%2C596&amp;ssl=1\" data-orig-size=\"750,596\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=300%2C238&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?fit=750%2C596&amp;ssl=1\" class=\"wp-image-28131 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?resize=750%2C596&#038;ssl=1\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. It is ideal to combine aerobic exercise with strength training exercise\" width=\"750\" height=\"596\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?resize=300%2C238&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?resize=150%2C119&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?resize=250%2C199&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-1.jpg?resize=320%2C254&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> It is ideal to combine aerobic exercise with strength training exercise<\/figcaption><\/figure>\n<h2>Stronger Muscles Equal Greater Cycling Power<\/h2>\n<p>It seems clear that strengthening our muscles increases our cycling power. And the weight of a few pounds of extra leg muscle is not going to impact you significantly, unless perhaps you are already at a Tour de France level. More importantly, muscle strengthening improves our general health, enabling us to continue to enjoy an active life for many more years.<\/p>\n<p>That is why I strongly believe that strength-training exercises should be a part of every cyclist&#8217;s training. (And every person who is <em>not<\/em> a cyclist, too!)<\/p>\n<p style=\"text-align: center;\">For a great post on good shoes that you can wear while working out, check out <a href=\"http:\/\/thecrossfitshoes.com\/top-10-best-neutral-running-shoes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Top 10 Best Neutral Running Shoes \u2013 Tested and Reviewed<\/a>.<\/p>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-1\/\">Average Joe Cyclist\u2019s Beginner Cyclist\u2019s Training Plan, Phase 1<\/a><\/h3>\n<h2>Why Strength Training Is Important For Everyone as We Age<\/h2>\n<p>The <a href=\"http:\/\/www.who.int\/dietphysicalactivity\/factsheet_adults\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\">World Health Organization<\/a> recommends adults should get 150 minutes of aerobic exercise and two days of strength training per week. This recommendation is related to the vast amount of research that shows that both kinds of exercise contribute to health and help prevent diseases.<\/p>\n<p>For example, research published in the <a href=\"https:\/\/academic.oup.com\/aje\/article\/doi\/10.1093\/aje\/kwx345\/4582884\" target=\"_blank\" rel=\"noopener noreferrer\">American Journal of Epidemiology<\/a> found that both aerobic exercise and strength training are important to promote longer lives, but that strength training may be slightly more important. These researchers discovered that the risk of early death from any cause decreased 23% when people did strength training, and that the risk of cancer-related death decreased by 31%.<\/p>\n<p>This is contrary to the emphasis that has been put on the magical powers of aerobic training for the past few decades. The point is that <em>both<\/em> are important, and that they seem to work together to promote health. Regular strength training combined with regular cycling can add years to your life, and also improve the quality of those years.<\/p>\n<h3 style=\"text-align: center;\">Related: <a href=\"https:\/\/averagejoecyclist.com\/how-cycling-can-help-stay-strong\/\">How Cycling Can Keep You Strong as You Age<\/a><\/h3>\n<h2>\u00a0Why Strength Training Is Important For Cyclists as We Age<\/h2>\n<p>Many cyclists, whether professional or amateur, are constantly looking for ways to improve our speed. For this goal, it can be extremely useful to hit the gym and improve our leg strength. It is obvious that leg strength contributes to cycling ability. After all, it is our leg muscles that crank those pedals and power us up hills.<\/p>\n<figure id=\"attachment_38982\" aria-describedby=\"caption-attachment-38982\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"38982\" data-permalink=\"https:\/\/averagejoecyclist.com\/how-cycling-can-help-stay-strong\/cycling-keeps-you-strong\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycling keeps you strong\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Follow our tips and show the younger cyclists how you&#8217;ve still got it!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-38982 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg\" alt=\"Strong leg muscles can power you up hills that much faster\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-38982\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"38982\" data-permalink=\"https:\/\/averagejoecyclist.com\/how-cycling-can-help-stay-strong\/cycling-keeps-you-strong\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycling keeps you strong\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Follow our tips and show the younger cyclists how you&#8217;ve still got it!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-38982 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?resize=750%2C420&#038;ssl=1\" alt=\"Strong leg muscles can power you up hills that much faster\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/10\/Cycling-keeps-you-strong.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Strong leg muscles can power you up hills that much faster<\/figcaption><\/figure>\n<p>However, as we age, our muscle mass decreases. After we turn 30, we begin to lose as much as 3% to 5% of our muscle mass per decade (<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass\" target=\"_blank\" rel=\"noopener noreferrer\">Harvard Medical School<\/a>). Strength training helps slow that process, enabling our muscles to remain strong longer.<\/p>\n<h3 style=\"text-align: center;\">Related: <a href=\"https:\/\/averagejoecyclist.com\/exercise-is-miracle-cure\/\">Science Says Exercise Protects You from Dread Diseases as You Age<\/a><\/h3>\n<h2>Maintaining Enough Strength to Just Keep on Cycling<\/h2>\n<p>Apart from speed, there is the simple issue of just <strong>continuing to cycle<\/strong>. As we age, it can become increasingly difficult to keep riding a bike. We may become generally weaker, so that each bike ride seems a little more daunting. We may develop balance problems that make cycling almost impossible. It can get harder to simply throw your leg over the cross bar when mounting.<\/p>\n<figure id=\"attachment_22160\" aria-describedby=\"caption-attachment-22160\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/electricbikeblog.com\/review-p-350-dv-p-350-rl-bionx-electric-assist-kits\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"22160\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22160\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Dr-Len-on-bionx-trike-750-3\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;As we age, we may develop balance problems that make cycling  impossible. Some people, such as Dr. Len, move to electric tricycles to be able to keep enjoying cycling&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-22160 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. As we age, we may develop balance problems that make cycling impossible. Some people, such as Dr. Len of North Carolina, move to tricycles and some electrical assistance to be able to keep cycling. Read more about Dr. Len's rig here\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-22160\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22160\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22160\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Dr-Len-on-bionx-trike-750-3\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;As we age, we may develop balance problems that make cycling  impossible. Some people, such as Dr. Len, move to electric tricycles to be able to keep enjoying cycling&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-22160 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?resize=750%2C420&#038;ssl=1\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. As we age, we may develop balance problems that make cycling impossible. Some people, such as Dr. Len of North Carolina, move to tricycles and some electrical assistance to be able to keep cycling. Read more about Dr. Len's rig here\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Dr-Len-on-bionx-trike-750-3.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> As we age, we may develop balance problems that make cycling impossible. Some people, such as Dr. Len of North Carolina, move to tricycles and some electrical assistance to be able to keep cycling. Read more about <a href=\"http:\/\/electricbikeblog.com\/review-p-350-dv-p-350-rl-bionx-electric-assist-kits\/\">Dr. Len&#8217;s rig here<\/a><\/figcaption><\/figure>\n<p>It is possible to find ways to keep cycling. For example, some people move to <a href=\"http:\/\/amzn.to\/2H1lnuJ\" target=\"_blank\" rel=\"noopener noreferrer\">tricycles<\/a> as they age. However, for most people, the gradual deterioration associated with aging leads them to give up cycling eventually. Unfortunately, degeneration then usually accelerates due to the decrease in exercise. It is a very vicious cycle (sorry for the pun!)<\/p>\n<p>The good news is that if you start to include strength exercises in your routine, you can expect to see visible results within as little as eight weeks. You will be starting a trend that will ultimately lead not only to faster cycling, but also to many more years when you will be able to remain active, keep cycling, and enjoy a good quality of life.<\/p>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/study-proves-cycling-fights-aging-2\/\">Science Shows How Cycling Fights Aging<\/a><\/h3>\n<h2>Key Benefits of Strength Training<\/h2>\n<p>Here are the key benefits of strength training, based on the research that has been done on the subject.<\/p>\n<h3>Strength training improves bone health<\/h3>\n<p>This is because your bones are living tissue that can actually adapt and grow. In response to increased stress, they become stronger, even in older adults. This keeps your bones strong, and reduces the risk of osteoporosis and bone breaks (American College of Sports Medicine).<\/p>\n<h3>Strength training improves cardiac health<\/h3>\n<p><a href=\"https:\/\/wexnermedical.osu.edu\/find-a-doctor\/timothy-miller-md-24889\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Timothy Miller<\/a>, a sports medicine physician at Ohio State University&#8217;s Wexner Medical Center, says:<\/p>\n<p style=\"text-align: center;\">\u201cStrength training often gets overlooked for its importance in improving cardiovascular health, but it can be a valuable addition in reducing the risk of heart disease.\u201d<\/p>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/best-cycling-training-plans-2\/\">Our Most Successful Cycling Training Plans<\/a><\/h3>\n<h3>Strength training also lowers the risk of diabetes<\/h3>\n<p>If you do strength training for at least 150 minutes a week, you will reduce your diabetes risk by 34%. If you combine strength training with aerobic exercise (such as cycling), you will reduce it even further. Combining 150 minutes of aerobic exercise with a minimum of 150 minutes of strength training per week has been shown to reduce the risk of diabetes by 59%. And it is dose-dependent &#8211; the more you strength train, the more you will decrease the chance of diabetes (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319975.php\" target=\"_blank\" rel=\"noopener noreferrer\">Medical News Today<\/a>).<\/p>\n<p>Senior researcher Frank Hu, professor of nutrition and epidemiology at Harvard School of Public Health, said:<\/p>\n<p style=\"text-align: center;\">\u201cThis study provides clear evidence that weight training has beneficial effects on diabetes risk over and above aerobic exercise. To achieve the best results for diabetes prevention, resistance training can be incorporated with aerobic exercise.\u201d<\/p>\n<figure id=\"attachment_28135\" aria-describedby=\"caption-attachment-28135\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"28135\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28135\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=750%2C447&amp;ssl=1\" data-orig-size=\"750,447\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 3\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Both women and men can improve their quality of life with strength training. Many good exercises can be done at home with minimal equipment&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=300%2C179&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=750%2C447&amp;ssl=1\" class=\"wp-image-28135 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. Both women and men can improve their quality of life with strength training. Many good exercises can be done at home with minimal equipment\" width=\"750\" height=\"447\" \/><figcaption id=\"caption-attachment-28135\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"28135\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28135\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=750%2C447&amp;ssl=1\" data-orig-size=\"750,447\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 3\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Both women and men can improve their quality of life with strength training. Many good exercises can be done at home with minimal equipment&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=300%2C179&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?fit=750%2C447&amp;ssl=1\" class=\"wp-image-28135 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?resize=750%2C447&#038;ssl=1\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. Both women and men can improve their quality of life with strength training. Many good exercises can be done at home with minimal equipment\" width=\"750\" height=\"447\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?resize=300%2C179&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?resize=150%2C89&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?resize=250%2C149&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-3.jpg?resize=320%2C191&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Both women and men can improve their quality of life with strength training. Many good exercises can be done at home with minimal equipment<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\"><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists-2\/\">5 Great Strength Exercises for Cyclists<\/a><\/h3>\n<h3>Other benefits of strength training<\/h3>\n<p>Apart from all the remarkable benefits above, strength training also:<\/p>\n<ul>\n<li>reduces blood pressure (<em>Journal of Human Hypertension<\/em> 26(9): 533-9);<\/li>\n<li>increases speed by increasing power (<em>The American Journal of Sports Medicine<\/em> 28(5): 626-633);<\/li>\n<li>reduces the risk of injury and helps with arthritis and low back pain (<em>Current Sports Medicine Reports<\/em> 11(4): 209-16);<\/li>\n<li>improves balance;<\/li>\n<li>preserves and improves metabolic rate;<\/li>\n<li>enhances coordination;<\/li>\n<li>reduces the risk of injury (<a href=\"http:\/\/www.acsm.org\/public-information\/sportsmedicinebasics\/resistance-training-and-injury-prevention\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine<\/a>);<\/li>\n<li>develops the small muscles that improve stability; and<\/li>\n<li>develops and maintains neural pathways for proprioceptions (the sense of self-movement and body position, sometimes called the sixth sense) (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5276784\/\" target=\"_blank\" rel=\"noopener noreferrer\">Physical Therapy Science<\/a>).<\/li>\n<\/ul>\n<p>Obviously, these benefits of strength training will help to keep you healthy and strong. This in turn will enable you to keep cycling, and to cycle more strongly. Perhaps more importantly, these benefits will help you to enjoy many more years of an active life and a high quality of life.<\/p>\n<figure id=\"attachment_28133\" aria-describedby=\"caption-attachment-28133\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"28133\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28133\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=750%2C659&amp;ssl=1\" data-orig-size=\"750,659\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;You can build the power of your quad muscles with a leg press. This is an easier and safer exercise than the squat, but can be very effective&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=300%2C264&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=750%2C659&amp;ssl=1\" class=\"wp-image-28133 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. You can build the power of your quad muscles with a leg press. This is an easier and safer exercise than the squat, but can be very effective\" width=\"750\" height=\"659\" \/><figcaption id=\"caption-attachment-28133\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"28133\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=28133\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=750%2C659&amp;ssl=1\" data-orig-size=\"750,659\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How To Use Strengthening To Boost Your Cycling 2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;You can build the power of your quad muscles with a leg press. This is an easier and safer exercise than the squat, but can be very effective&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=300%2C264&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?fit=750%2C659&amp;ssl=1\" class=\"wp-image-28133 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?resize=750%2C659&#038;ssl=1\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life. You can build the power of your quad muscles with a leg press. This is an easier and safer exercise than the squat, but can be very effective\" width=\"750\" height=\"659\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?resize=300%2C264&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?resize=150%2C132&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?resize=250%2C220&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/02\/How-To-Use-Strengthening-To-Boost-Your-Cycling-2.jpg?resize=320%2C281&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> You can build the power of your quad muscles with a leg press. This is an easier and safer exercise than the squat, but can be very effective<\/figcaption><\/figure>\n<h2>Best Strength Training Exercises For Cyclists<\/h2>\n<p>If you want to remain active and strong for as long as possible, the very best thing you can do is to hire a personal trainer to set you up with a sensible program that is tailor-made for your needs and goals. The older you are, the more likely it is that you will benefit from expert guidance.<\/p>\n<p>If a personal trainer is a bit out of reach for your budget right now, consider studying a good book on the subject, such as the excellent <a href=\"http:\/\/amzn.to\/2CSzkZy\" target=\"_blank\" rel=\"noopener\">Weight Training for Cyclists<\/a>, and using it to draw up a program for yourself.<\/p>\n<p><script type=\"text\/javascript\">\namzn_assoc_tracking_id = \"cards-58-20\";\namzn_assoc_ad_mode = \"manual\";\namzn_assoc_ad_type = \"smart\";\namzn_assoc_marketplace = \"amazon\";\namzn_assoc_region = \"US\";\namzn_assoc_design = \"enhanced_links\";\namzn_assoc_asins = \"1934030295\";\namzn_assoc_placement = \"adunit\";\namzn_assoc_linkid = \"e9c55eccfe9a635b0e157c90e76a7b53\";\n<\/script><br \/>\n<script src=\"\/\/z-na.amazon-adsystem.com\/widgets\/onejs?MarketPlace=US\"><\/script><\/p>\n<p>Alternatively, check out any of the posts below, which you can find right here on this blog. Just let the slide show play until you see a post that you are interested in, and then click on it!<\/p>\n<div id=\"metaslider-id-27392\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-27392 ml-slider ms-theme-default nav-hidden\" role=\"region\" aria-label=\"Fitness\" data-width=\"750\">\n    <div id=\"metaslider_container_27392\">\n        <div id=\"metaslider_27392\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-27795 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-11 11:38:37\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/bike-lock-picture1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"How to choose the best bike lock. Always lock the FRAME of your bike to something solid. Locking the front wheel as well is a good bonus\" class=\"slider-27392 slide-27795 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Choose the Best Bike Lock<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27535 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-31 19:27:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-budget-indoor-bike-trainers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer-420.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 of the best indoor bike trainers. The rear wheel of your bike is suspended in an A-frame and the tire rests on a roller in a resistance unit.\" class=\"slider-27392 slide-27535 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 of the Best Budget Indoor Bike Trainers<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27451 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 15:39:24\"><a href=\"https:\/\/averagejoecyclist.com\/7-steps-lose-weight-cycling\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/2-women-on-bikes1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling is a low-impact form of exercise that is safe and fun for most people\" class=\"slider-27392 slide-27451 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 Steps to Lose Weight by Cycling<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27393 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:52:31\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"stationary bikes - get fit fast\" class=\"slider-27392 slide-27393 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Use Interval Training on a Bike to Fight Aging<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27394 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:57:49\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/09\/plantar-fasciitis-saddle-position.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27394 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 1<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27405 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 14:25:37\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/two-versions-of-georgia-simmerling-4201.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27405 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 2 \u2013 Interval Training<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27411 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:29:27\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-for-fat-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/guide-for-fat-cyclists1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27411 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">A Guide for Fat Cyclists - How to Set up Your Bike and Get Out and Enjoy!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27719 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-08 20:12:22\"><a href=\"https:\/\/averagejoecyclist.com\/research-shows-cycling-makes-your-brain-grow\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/senior-couple-on-bikes-beating-aging.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling makes your brain grow\" class=\"slider-27392 slide-27719 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Research shows that cycling fights aging by making your brain grow!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27407 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:18:24\"><a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/5-strength-exercises.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27407 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">5 Great Strength and Conditioning Exercises for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27417 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:51:55\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27417 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Why Stretching is Essential for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27421 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 17:02:11\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-prevent-knee-pain\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-750-x-420-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" class=\"slider-27392 slide-27421 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">10 Minute Complete Stretching Routine for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27425 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 18:38:35\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/complete-bike-training-plan1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27425 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Complete Bike Training Plan - Includes Phases 1, 2, and 3<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27433 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 12:02:18\"><a href=\"https:\/\/averagejoecyclist.com\/heartwarming-video-cycling-weight-loss-saved-life\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/philjones21.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27433 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Heartwarming Video about How Cycling Saved Phil Jones from Morbid Obesity<\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">Related: <a href=\"https:\/\/averagejoecyclist.com\/7-strength-building-exercises-cyclists-2\/\">Top 7 Strength Building Exercises for Cyclists<\/a><\/h3>\n<h2>Bottom Line: Life is a Marathon, Not a Sprint<\/h2>\n<p>We all have the rest of your life to get this right! Start with a simple strength-training program that you can maintain over the very long term. The very long term being the very long, active life you plan to enjoy. And in the mean time, strength training will let you enjoy the fun and exhilaration of being a faster cyclist.<\/p>\n<p style=\"text-align: center;\"><em><strong>Good luck on your marathon!<\/strong><\/em><\/p>\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45253 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 21:00:38\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1040-vs-1050-on-handlebars-copy.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 1050 vs 1040 on handlebars\" class=\"slider-25127 slide-45253 msDefaultImage\" title=\"Garmin Edge 1040 vs 1050 on handlebars copy\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1050 vs 1040 - What's the Difference, and Which One is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43285 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-25 14:17:30\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42800 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:32:40\"><a href=\"https:\/\/averagejoecyclist.com\/shokz-openrun-pro-vs-shokz-openrun\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/10\/Post-header-Joe-and-Maggie-wearing-Shokz-OpenRun-Mini-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"review of Shokz OpenRun Mini headphones\" class=\"slider-25127 slide-42800 msDefaultImage\" title=\"Post header Joe and Maggie wearing Shokz OpenRun Mini headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Shokz OpenRun vs. OpenRun Pro Bluetooth Bone Conduction Headphones: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43108 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:44:18\"><a href=\"https:\/\/averagejoecyclist.com\/wahoo-tickr-heart-rate-monitor-review\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Wahoo-TICKR-post-head.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Wahoo TICKR Heart Rate Monitor \u2013 Our Review\" class=\"slider-25127 slide-43108 msDefaultImage\" title=\"Wahoo TICKR post head\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Wahoo TICKR Heart Rate Monitor \u2013 Best Budget Heart Rate Monitor?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n<p><a href=\"http:\/\/amzn.to\/2hqcg9Q\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"29314\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29314\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?fit=735%2C2185&amp;ssl=1\" data-orig-size=\"735,2185\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PIN Strength training\" data-image-description=\"\" data-image-caption=\"\" 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src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?resize=735%2C2185&#038;ssl=1\" alt=\"How Strength Training Can Boost Your Cycling Speed and Quality of Life\" width=\"735\" height=\"2185\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?w=735&amp;ssl=1 735w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?resize=101%2C300&amp;ssl=1 101w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?resize=344%2C1023&amp;ssl=1 344w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?resize=50%2C150&amp;ssl=1 50w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/03\/PIN-Strength-training.jpg?resize=121%2C360&amp;ssl=1 121w, 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More importantly, it is not just about being faster \u2013 strength training ultimately enables us to maintain an active lifestyle with a good quality of life longer.<\/p>\n","protected":false},"author":1,"featured_media":38982,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[6487],"tags":[5],"class_list":{"0":"post-39006","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-cycling-keeps-you-strong","8":"tag-cycling-for-health","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Strength Training Can Boost Your Cycling Speed and Quality of Life<\/title>\n<meta name=\"description\" content=\"Strength training helps you bike faster. 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