Clyde1820

North of the mid-50s, I'd strongly suggest doing a regular routine of muscle strengthening. If concerned about "gym" "heavy weights" combinations, consider yoga. It'll add quite a bit of strength, but (at least in my own experience) it won't take quite as much out of you. As you find time beyond that, either via somewhat reducing time on the bike or opening up one of your other days, you can consider incorporating some whole-body, compound-exercise movements to target specific areas that aren't quite getting enough from the existing+yoga. (A handful of floor exercises, the old "calisthenics" type stuff, some dumbbell or kettlebell work.)

Some yoga positions and exercises to consider. Definitely consider joining a yoga instructor to get started, if you're new to it. But once you've got the basic motions down and have identified a dozen or more exercises you can do, then it's simple enough to accomplish on your own whenever you've got 15-30mins to spare. It's something that can hold you in good stead long after many other exercises take too big a bite.

https://www.sensational-yoga-poses.com/index.html

A source providing lots of ideas about specific "floor" exercises and shorter routines. Again, something easily accomplished at home, anywhere. You can pick and choose any of the specific exercises that better target areas you're wanting to strengthen, and you can do in a "circuit" approach in combination to get a reasonable cardio (even HIIT) benefit.

https://www.darebee.com/filter#sort=...ir=desc&page=1