Which muscles should I train first to improve my performance?
Before you start doing high intensity weights training to improve strength and power, it is essential to have a good core stabilization. It doesn’t mean to have an impressive “6-pack” (superficial abdominal muscles) or prominent back extensors which you can train by doing “crunches” or back extensions. Good core stability is achieved by the deep stabilizer muscles like the transversus abdominis and the multifidus which effectively stabilize the spine. With optimal core stability, your strong legs and arms muscles are fixed to a stable base. Therefore, they are more efficient because they don’t need to play a role in stabilization. It also reduces the risk of injury while cycling and during weight training especially with free weights. These exercises are generally easy but require concentration and good motor control to be done properly. See some examples below.

Plank

4-Point Kneeling

Crook Lying Leg Raise

“Dead bug”

Stay tuned for more details on the best exercises for core stabilization specifically for cycling.