I'm up in the air about whether or not I'm going to take the track seriously next summer, but I go to a gym to lift weights to balance my upper body with my cycling muscles. Recently, I tried out the leg press machine, and was pleasantly surprised to find that I could do a max of around 280. While this probably can't be much for pros or serious amateurs, I'm wondering how to increase it, and what sorts of intensities/reps I should be focusing on for strength building. I've been doing 3 sets of 15 at 180 lbs, doing circuit training with upper body stuff, followed by a 6 mile fixed ride home in a 47x17. What do ya'll think? Should I lift more with fewer reps or vice versa? What can pros press?
Also, it seems like leg presses are great for the downstroke, but what (besides actually riding a bike in a stiff gear) can build muscles for the upstroke?