Do you lift weights while also working out on the trainer? I herd that if you dont lift and just spin than you can get tendinitis. if you guys lift what do you focus on?

edit ( not at the same time of course) caad8!

That must be quite hard doing those both at the same time.

I do strength and therapy exercises. Today I did a bunch of arm exercises along with
shoulder therapy exercises. I also did some straight leg deadlifts.

I have a very simple schedule. Trainer/lower body workout/day off/rowing machine/upper body and abs/day off

You have to be careful to not strain your joints or tendons regardless.

Tell me, do you have specific goals, or are you just pursuing general fitness?

Where did you hear that? Riding a trainer isn't much different than riding outdoors and you shouldn't get tendinitis from riding a bike.

yeah thats what i thought, im currently hoping to upgrade into a cat 3 from a almost upgraded cat 5. So im trying to get stronger in general. I went to the first time in a month today, did leg press, worked lower back, quads, calves, and rowing machine to get back into the swing of things. "late", your plan sounds really good, ill probably end up doing a variation of that.

OK,
now we have a better idea of your goals.

My knowledge of training for racers is quite limited. Here's what little I know. Your
training should be focused on improving your racing. Google plyometrics. You need to
be quite careful doing plyometrics. They aren't complicated, you just have to maintain
perfect form at all times and avoid a lot of impact on the joints.

After you develop the exercise program you will want to do some Base Building. Base Building for
Cyclists by Chapele will help you develop a training regime. It's quite complicated and you will
need to be able to measure watts. The alternative is to hire a coach or a coaching service like CTS
that can work up a program tailored to your needs.

Look through the old posts here in T&N and in the Racing Forum for discussions concerning
training for racing. You will find a lot of yak about Watts.

Hansel, If your going to lift weights, concentrate on strengthening your "posterior chain" (Google) while maintaining/lowering bodyweight & strengthening your Core (Abs/Lower Back/Obliques). I'm not going to give you my program (Westside Barbell + The 5/3/1 Method by Jim Wendler), I got the E-books if you want me to Email you them... But concentrate mainly on deadlifts & its variations (Youtube them), Dumbell Jump squats etc...