Got it. Here's one thing to try today to get stronger on the bike.
Pedaling is a single-leg sport. Each leg pushes on its own while the other pulls, thousands of times a ride, so start with an exercise that loads one leg differently than the other: the side lunge. It loads your quads, hamstrings, and lateral glutes, challenges hip stability, and can uncover differences between right and left pretty quickly.
HOW TO USE IT
Start with 2x/week, 3×6-8 per leg, Bodyweight is fine to start. Add weight if/when the last two reps feel easy.
Coming next: In a few days I’ll send you the exercise to pair it with, and how to deadlift without wrecking your back.
Jessie Duppler, PT, DPT
Chain Reaction Physical Therapy