With mountain biking season in full swing for me, I don't do any weight lifting. I feel I'm getting a total body workout, and I can tell I've developed alot of muscle this season: upper and lower body. I ride 3-4 days a week.

I have been doing lower back strenthening 2x a week. Just because I get a sore lower back on long rides.

I do all training at home. We have a cheap weight bench unit, and I have free weights and those elastic bands. I follow the moves in my Fitness magazines. One day all upper, one day all lower, and one day total body.

However, when biking winds down, I'll do weight lifting/strenghtening 2-3x a week.