Developing Leg Strength Off The Bike

Here's a gym + weight training guide.

http://www.netfit.co.uk/cycling-weight.htm

I just started at a gym with an instructor who cycles and I'm starting off doing calf raises, using leg press machine (v. carefully) and squats and lunges using a cable machine.

Also doing core/upper body work so I am able to control the awesome wattage I am obviously going to unleash :)

not the best article I have seen on weights for cyclists.

There is a lot of evidence from the sports scientists saying weights wont benefit endurance cyclists at all, I am not completely convinced on this thou as the tests so far have only looked at weights improving aerobic out put which common sense says it wouldn't any way.

I certainly think a lot of amateur athletes can benefit from a strength and conditioning program even if its just to strengthen their whole body enough to endure the rigors of hard training.

As a few above have said free weights are the most effective way to train, machines really have little value for athletes as you tend to find the strength gained is very specific to that exercise and doesn't carry over into other movement patterns.

A program of squats, dead lift, bench press and chins would see a big improvement in most people and I wouldn't recommend going more than 15 reps and ideally once you have gone through a good learning and conditioning phase somewhere between 5 and 12 reps would suit most people. Once you have done a year or so like this then you can add things like plyometrics and more explosive exercises.

Power cleans are a fantastic exercise, however they are very difficult to fully master to the point that you can get a real strength benefit without the risk of injury, so unless you have an experienced Olympic lifting coach I would give them a miss, 75% of the people I see doing these in the gym are doing them poorly and a good 50% are doing them in such a way as to risk back injuries.

My number one bit of advice would be get a good gym coach, the guys that really know what they are doing can make a massive difference, where as those that don't are likely to get you injured. When it comes to weights(and in my view all training) form is everything, always strive for perfect technique, if your form starts to go the weight is too much, remember you are there to improve your sporting ability not to be a gym hero or to brag to your mates! Ignore the styles you see on tele in strong man comps etc, where they care more about the weight that is shifted rather than the effect it is having on there body.

Good luck and lift safely!

ps I am really not a fan of half squats either, they tend to allow people to lift a weight that puts too much strain on their lower back, less weight and full range of movement usualy has a higher sports benefit.