Originally Posted by
Surly2698
Start doing body weight squats 15 to 20 times, body weight lunges 15 to 20 times and ham string curls 15 to 20 times.
increase the protein intake to help with recovery and get at least 8 hours of sleep.
"The pain really never goes away, you just go faster."
I bought and read a book last fall on weight training for biking and although cyclists use their legs as the primary driving force, the shoulders, arms and core all play a role so perhaps a more "inclusive" workout would benefit you.