core is definitely essential for fast and comfortable riding! In the off-season I did kickboxing this year. best core strength and overall muscle strength I've ever had. In previous years I've done weights, but can't always be motivated to keep doin them, and have done yoga. This year, the KB schedule was pretty steep - three nights a week, so yoga slipped a bit to in between KB classes.....I think I've missed a bit on flexibility and overall muscle health, but I've gained tons on strength. Sure noticed in last week's KB class that front kick to side kick without putting a foot down, totally integrated the MTB climbing muscles!! That was cool to feel that correlation.

Now that it's riding season I have to get back to my yoga/stretch post-ride routine. things like warrior, pigeon, twists and sometimes one-legged balances if I didn't work tooo hard on the ride. some core practice in those, but not too serious, compared to an ashtanga session(!), probably holding each individual pose for up to 15 seconds, but moving through several that stretch one area differently without resting in between...

I wouldn't be without my exercise ball - use it when I do weights or anything when I work out at home. I totally want to try a BOSU ball! I've seen tons of great exercises to do on them.

totally right, what bike goddess said, the muscles need to get strong. but, wholly, when they get there, and when the cardio from those long rides kicks in, they still look good!! Gotta like it when I get changed into something nice and DH says "WOAH"

namaste,
~T~