Ever wonder how long you could hang from a bar?

This past week, I decided to find out — and I learned some valuable lessons along the way.

I took on the dead hang challenge with a lofty goal: hitting that coveted 2-minute mark. Why 2 minutes? Well, it's kind of the gold standard for us folks over 40. Sounds simple enough, right?

Just grab a bar and hang on. But let me tell you, there's more to it than meets the eye.

Day 1 was... humbling, to say the least. My arms were shaking after just 30 seconds. But here's the thing about challenges — they push you to improve.

Each day, I saw progress. Not just in how long I could hang, but in how I learned to properly engage my body.

And by day 7, I had reached that 2-minute mark. But not without holding on for dear life in the last 20 seconds.

The key was learning to activate my lats. Who knew those back muscles could take so much pressure off your arms?

Suddenly, hanging became less about white-knuckling it and more about finding that sweet spot of engagement.

I split my training between the outdoor gym (nothing beats fresh air, am I right?) and the indoor gym on rainy days.

And let me tell you, there's something oddly meditative about hanging there, focused on nothing but your grip and your breath.

But here's the real kicker — and why I'm sharing this with you today. This challenge reminded me of something crucial for us cyclists, especially those of us on the far side of 40. Are you ready for it?

Grip strength isn't just about hanging on — it's a huge marker for long-term health.

Interestingly, studies have shown that grip strength is a surprisingly accurate predictor of overall health and longevity.

Let that sink in for a moment. We spend so much time on our bikes, building endurance and working our legs. But what about the rest of our body? What about our overall strength and health?

This challenge was a wake-up call. It reminded me how important strength training is for cyclists like us. Why?

Because it helps us ride stronger and stay healthier off the bike too.

Think about it — better grip strength means better control on those long descents. A stronger core? Improved posture and less back pain on those century rides.

So, here's my challenge to you: If you're a cyclist over 40, don't just rely on the bike. Add strength work to your week. Even simple grip and core exercises can make a huge difference.

You don't need to go all out with a 2-minute hang (unless you want to — in which case, go for it!). Start small. Do some planks. Grab a pull-up bar and just hang for as long as you can.

Work those muscles that cycling doesn't target.

I believe your body will thank you — both on and off the bike. You'll feel stronger, more balanced, and hey, you might even shave some time off your next ride.

So, what do you say? Are you ready to hang with me on this strength journey? Your future self (and your bike) will thank you.

Neil

P.S. If you want to start building strength training into your cycling routine, but are not sure where to start.

Our Cycle Lean Project is the perfect fit to help guide you through this in our 8-week group coaching programme. Spaces have been grabbed already, but there is still space.

We start on Monday, 15th September. Click here to learn more.