question for full body weight lifters
i've been lifting weights for a few years, and bike commuting for about 1.5 years, 10 miles each way
i hit the gym 2-4 times a week, some weeks more, some less, don't have full on schedule and track pounds lifted, but i rotate through my upper body doing different exercises for different groups - and lift correctly. i'm not "huge" but i'm cut and buff and happy with results, and i eat well and smart too.
question is: what do regular bikers do for lower body workouts? i rarely do squats, hamstrings, quads, because when i do i'm sore for a few days, and then my bike commuting is verrry slow
i occasionally do calf machine, but when i do squats or thighs it puts the legs out of commision for a few days. not to mention i also live in townhouse with three levels - lots of steps
any ideas? lighter weights with more reps? or is the cardio i get from biking muscle enough? i do have a couple miles of hills on commute into work, so i do feel worked out by the end of the week if done my "uphill" portion every day. my legs aren't sticks, they're in proportion to rest of body, but i'm always open to improving.
i'm very careful with upper body to rotate thru muscle groups equally, i.e. back and chest, as not to build up on without the other. but lower body is something i just don't do, as i would rather be happy biking, than be really sore biking.