Originally Posted by
CbadRider
I started a weight workout in August and I feel it has improved my cycling. My legs feel stronger on hills and my shoulders and neck don't get tired and sore after 3 hours on the bike.
For legs I do leg press, leg extension, and leg curl.
Upper body: lat pulldown, chest press, bicep curls, tricep pulldowns, and shoulders on the crossover machine.
That's a solid workout. I do all three leg exercises that you do. Except I keep the upper body simple. I do chest press and bent row (1 push and 1 pull). Also I do abdominal work as well. I keep it to 6 exercises and 30-40min... 3x a week. Although it probably won't make us faster, the weight work will help with the strength needed to endure long hours in the saddle and it will also help us recover faster from cycling specific workouts.