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@wintergreen
resurrecting an old thread, but it's winter over here in New Zealand and I need some advice.
I started going to beginner sessions halfway through last season and had an awesome time despite not really knowing what I was doing. Some time passed and I gained some understanding of the different race types and distances. So far my strengths have been in the sprints. I'm looking to expand on this, and so far this winter I have been riding 45 to 70 kms a week (excluding commutes), and attend the gym at least three times a week. I try to get in one day of hill sets a week.
I guess I'm looking for advice in improving my sprint, am I missing any important gym exercises (typically have two days of squats and deadlifts, and a day of chest tri's back etc with a days rest between each). More importantly am I wasting my time in the gym?