I am Joe's lactic acid.
Join Date: Aug 2008
Location: Long Island, NY
Bikes: 2008 Windsor Cyclo, and some spares.
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Other than cycling anywhere from 20 to 100 miles a week, I also lift weights routinely. I try to keep it simple. My initial goal was to build size, as I'd gotten a bit scrawny over the years and didn't want a cyclist physique (wiry, except for ripped thighs).
Now that I've filled out my frame a bit, I might quit training for size. I'm going to take up martial arts in a month or two, so I'll soon change to lower weight, higher reps and focus on strength & endurance, as well as flexibility.
But for now, here's my hypertrophy routine. Everything's 3x8 unless otherwise noted. This isn't the best or most complete routine, but it got me results. I'm still researching and adjusting on a constant basis.
Incline DB press
Dips, 3x12 (unweighted)
Seated Arnold press if I'm not completely spent yet
Deadlifts, 3x8 or 5x5
Pullups, 3x10 or failure
Bentover Rows / Inverted rows (alternating weekly)
Track sprints, 50yds x 10