After over a year out of the gym because of COVID I've returned. Bear in mind I'm a 75 yr old man. I try to ride 4 days a week with rides being around 20 mi. and about 1200-1500 ft of elevation for each ride. I also go to the gym 4-5 days a week. I try to stay away from big weights. An example of my routine would be bicep curls with 20 lbs (3X10) each arm. Then I do a lot machines for chest, shoulders, core, etc. I also do 3X10 reps of bridges and leg raises. My main issue on the bike is climbing. I'm about 10 lbs over where I want to be and, of course, down on power from when I was in my 30's. Although I can still do pretty well on the flats. My best time on a 1 mile flat segment was last year at 25 mph. But, no matter what I do it's all about health/fitness these days.