Straight-legged deadlifts also good, also for sprinting. Hard to work the hams but that does. Be careful to be smooth.

Advice about slower recovery of ligaments is good advice. Friel starts with sets of 20-30, gradually decreases and increases weights as ligaments strengthen. I've found that to be a smart practice.

I think the machines vs. free weights boils down to "natural" movements, vs. "unnatural" movements. So barbell squats, deadlifts, chins are natural, something someone might do during the day. Leg curl, leg extension, preacher curls are examples of unnatural. Unnatural are more like to cause injury. The fact that free weights must be done in balance activates supporting muscles that machines don't.

I suppose I should add a link to my T&N post about strength training for cyclists:
http://www.bikeforums.net/showthread...g-for-cyclists