So my GF picked me up a copy of "Performance Cycling" by David Morris
In it, he describes the following workout, with varying degrees of volume and resistance:
10-20 mins cardio (to warmup, loosen muscles)
10 mins stretching
Stiff legged dead lifts
Inclined dumbbell press (chest)
Inclined leg press (machine)
(as an aside, he also does recommend and list some ab/mid section workouts that I intend to do on the easy/off cardio days)
basically, you do this particular workout 2-4 times a week, with varying degrees of resistance, depending on your max, and with varying degrees of volume, depending on the resistance, for about 8 weeks total, then you get into a very serious cycling training program focused on what races you want to compete in.
First, for a total novice (having done one biathlon), but someone who's totally interested in racing and training, is this an appropriate schedule? is it too focused? too easy? too much? would you add/subtract anything? (k that's a multiquestion first question, sue me).
Second, I understand that you do not want too much upper body mass, but isn't this a little too light on the upper body?
I've heard about some other training schedules, i forget the name, something like Fiel or feil or something, but even people on these forums claimed they were insanely strict. I'd love any input.