Originally Posted by VanceMac

Can't agree strongly enough with these. Nearly every cyclist I've ever heard who starts to think about adding gym work inevitably has the epiphany "hey, high reps replicates what I do on the bike!" And right there is why most people come away thinking the gym didn't help them much. You should be in the gym to add strength, and lifting heavy (low reps) is the proven way to best accomplish that (overwhelming evidence over many decades).