Bike and Build in summer 2010
I'm applying for a Bike and Build tour in the summer of 2010, which means I'm looking to prepare for a cross-country bike trip. I'm a 24 year old guy, 5'9" 145 lbs in decent shape, but I know it's going to take a regimen to get into "riding-3800-miles-in-three months" shape. I don't need to lose weight, obviously, but cardiovascularly, I'm not ready yet.
-Is weight training effective for biking? Squats, leg press, etc.? I've read that increasing one's strength for low-rep sets does very little for the long-distance cyclist because of how little force is used with each pedal stroke. Any thoughts? Any personal experience?
-Interval training: does it work?
-Recovery time after a 60-mile ride: how long is too short?
-Carb intake: how much is too much?