I do an upper body workout on Monday and Friday mornings (before I ride); pushups, situps, chins, dips, leg lifts, etc. Lots of body weight stuff. I don't know how much it helps my biking, but I feel lean and strong. And of course hill repeats twice a week using different sets of gears, always trying to push a bigger (harder) gear to build up my leg strength.

I've started to do a lowerbody workout on Wednesday mornings; high rep squats with body weight, squats with dumbbells, from 40 to 90 punds, always looking for good form and to increase reps. Also do lunges, hold squats (get in a squat stance and hold as long as possible - feel the burn!!!), and throw in some kicks from my martial arts days to work the muscles that don't get hit hard on the bike. Then I usually do a lot of stretches; splits, side splits, hurdlers, etc,etc. Then I do hill repeats. Those damn hills are getting a little bit easier, yea!!!!!