Join Date: Feb 2009
Location: K.F., Orygun
Bikes: 08 Giant Boulder, 08 Scattante XLR
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Recovery times depend on the muscle group and your level of fitness. When I was lifting heavily - off-season when I was younger - legs were one big slow-recovery group. That would be on a one week cycle, with one hard workout and one lighter workout on the basic muscles per week, so essentially a week of recovery after a hard workout. Calves were twice a week, hard. Abs could be done every other day or more, the back every three days (though dividing upper and lower back work, so that's a two day on, one day off cycle). Arms three times a week, and so forth. It can be as complicated as you have time for, but you can see why serious weight training is usually a twice a day thing - there's just that much to do, and a variety of cycles suited to each muscle or muscle group.
That's some of what I remember from my off-season lifting a few years back, with a pretty knowledgeable training partner. During the racing season I didn't lift at all, just worked on stretches and keeping things flexible.