Today I ran a gym session for the Montana State University Cycling Team.  Based off years of testing with athletes, here is what I recommended to them:

The goal is to maximize benefit in time for the spring race season while minimizing soreness and time in the gym.  8-12 weeks of lifting is the general time frame collegiate (and most other) riders are working with. Starting at the end of November, this will have you out of the gym and putting in the big miles by February. Here’s the plan: First, a 1-2 weeks transition period of high reps at very low weight to prepare the ligaments.  Then three weeks of high reps to near failure to build any necessary mass/fix imbalances.  After a week of rest, another 3-4 weeks of high weight, low reps (ten reps per exercise) to continue to build strength but not mass.

Gym exercises 30-45 min

Warmup:  Use as many big muscle groups as a way of stimulating testosterone release to boost recovery.

3×25 kettlebell swings or 3x walking lunges (20 steps each way) with a medicine ball overhead.

Main set: For cycling, legs and core are the focus.

Squats 3×10 or single-leg step-ups 3×10,  In the later weeks, 3×3 of each, heavier weights.

One-armed rows 3×10 , 2×5 in the later weeks.

 Torture Twist: 3x3x5-15 seconds on a side

Torture Twist

Special Bonus exercises if you still have time:

Leg extensions and hamstring curls.  Bench press followed immediately by clap pushups. Dips. Planks.  30 min of light spinning to warm down can help make this work more specific.

Don’t spend too much time in the gym! Riding you bike is still the best way to get better at riding your bike!