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@colm
Thanks all for the tips. I dont have a coach but can prob get pointers from a few people. This was my first year but I progressed very quickly and with not alot of training so I know I can do much better with superior planning&effort.
Ive lifted weights on and off since age 16, 28 now. I like curls because it does offer usefull strength in everday situations, I guess if Im recovering from squats/deadlifts I should be spending that time on the bike. My upperbody strength does seem to help on the bike so thats why I asked about curls.
My weight training changed when I discovered Mark Rippetoe so I mostly use big movements anyway.
from what I can gather; lift weights for winter, get super strong while staying fit with a little bike work, then as Summer nears, progressively increase the miles for endurance and add some speed work on the track.(I can do derny training once a week)
also forgot to ask about calf raises?