Originally Posted by ambro

I realize this is an old post but thought I'd jump in. The only leg exercise you should do is a Goblet Squat (3 sets of 8-10 reps). (Google it - it's very simple). The reason is that it will help alleviate the muscular imbalances caused by cycling - and, it forces perfect form and does not stress your knees. Overall - weight training is an essential part of any fitness program. If you are a competitive racer, then lift in the off season and stick to cycling in-season, because you likely won't have time for anything else. Other than that, you need to train for, what we call 'general physical preparedness' in the fitness industry- which you can only get with a combination of weight training and cardio. Cycling is a very catabolic sport. Your body actually breaks down on long rides. Weight training will help with overall physical conditioning if done correctly. I've been an avid weight trainer for over 30 years - and it is the sole reason that I can compete in bike racing in my late 40's, and have warded off numerous injuries from crashes and other things. Part of winning is who can play the longest - and weight training will allow you to compete / cycle, etc for many years longer than most people. You don't need to go crazy with it either - just 1/2 hour to 45 minutes 2 times per week is fine. Lift full body but don't forget the goblet squats.