For those who like the big, compound lifts (squats and deadlift in particular), what is your typical set X rep? I've gained a lot of strength doing 5x5s during the cold weather season, but spring is in the air and I'm getting ready to start cycling regularly again. Would you recommend a higher rep? (Keep in mind, I'm trying to find a balance between being "harder to kill" and improving my cycling performance). In terms of the type of riding I do, 50-70 miles on the weekend is typical once I'm in shape, and I hope to do some 200Ks.
I'm a 30-rep guy. Circuits of 30. Weight so that I'm at or near failure at 30. I think ideally they should be done as quickly as possible. I've tried that, but it puts more strain on my joints than I think wise at 65, so now I just pump them out smoothly.
There's no evidence that conventional weight training helps cycling performance except for dedicated sprinters. Meaning that if weight lifters ride hilly courses, they won't be in the first group at the sprint anyway. There is evidence that high rep explosive resistance training helps all cyclists, but not as much as the same amount of time put into intervals. So I do my weights when I'm done with my ride. I find that really helps to build endurance. The point of lifting as a cyclist isn't to see how much weight you can lift. That has little or nothing to do with it if, as I said, you are not a dedicated sprinter. Many people use more than 30 reps, 40-50 being common. I've found that I get more out of 30, though. YMMV