Originally Posted by
freefallkev
A very good point, one that slipped my mind. while not cycling specific, a program of backsquats, power cleans and deadlifts can have a tremendous benefit in cycling.
caveat: this is not based on any scientific research, just on my personal experience. but it can't hurt to try, right?
Imma chick. My muscle development is terrible most of the time. But I get noticeable and quick gains in climbing ability by working on bodyweight squat form, even wussy not deep enough versions. It mostly adds up to I can drive higher gears on the flats, so I have greater reserves of strength for driving low gears on hills.
That doesn't mean I quit tackling bigger hills or anything, but it does mean I progress faster... and when your cruising gear has normally been under 45 gear inches? That counts for a LOT.
It does nada for spinning ability, at least so far. So if you can't spin at all, I don't know that squats would be helpful. But that's clearly not the OP's problem

.
As a teen, I mostly got by off of stair climbing (most days, I'd get in something on the order of 20-30 flights of stairs, with a 45lb backpack). That definitely also helped. By itself, it wasn't enough to get me up the 18% grade on my way home, but it meant I had some reserves to just keep slamming against it to see how far up I could get.