(I posted something similar to this in another thread, but I'm moving it here now)
Off and on, I've been lifting weights for some time now. I need some core strength and upper body strength--for my job, and for overall fitness, not necessarily for cycling. I have been doing about six multi-joint upper body exercises with free weights, and also a variety of core strengthening exercises. I lift heavy--four to 12 reps, because my main goal has been to increase strength. I don't do any resistance exercises for lower body, but I do ride about 120 miles a week (or more). I'm a carfree cyclist, so I ride seven days a week, year round.
I think I'm almost strong enough now, upper body and core, but I still want to maintain my strength with the minimum time spent training. (I hate lifting, so it's important to me to do as little as possible, or I won't do it at all.)
I wonder if some of you would take the time to respond to a couple questions?
First, what kind of program would you recommend for simply maintaining current levels of upper body and core strength? Is it good enough just to continue doing the same routine, or should I mix it up somehow? What are the basic concepts behind maintaining strength?
Second, what is the minimum requirement for maintaining strength? Remember I hate lifting, and it takes away from bike time.
Third, for my cycling, endurance (stamina) and cardio health is most important target. I guess strength is secondary, but I do like to sprint a little (= intervals) for traffic lights. We have very few hills here, so I don't get to do much climbing. Should I be doing squats, dead lifts, etc. at any time of the year, or all year, or not at all?
Finally, what do you advise for rest days? How do I rest if I have to ride every day for basic transportation? The lightest bike day I can manage is still more than 10 miles/day. Is that light enough to be considered a rest day?
Sorry to throw so much into one post! Any info and tips will be appreciated.