Strength Training for Cyclists

I bike in the Summer and Gym in the winter.

I find that I muscle up a bit in the winter and gain weight (not all muscle unfortunately!) I then tone up as the summer progresses and get to a good weight/fitness level mid/late summer.I tend to do a all round workout at the gym in the winter and I split my body up to strength train. I also use the cross trainer.

Visit one: Chest/Triceps. Visit two: Back/Biceps. Visit three: Legs.

In the summer I just do two visits to the gym and the bike does my legs.

I am not sure of the weights I lift on Squats. I will see next time I go.

And before you ask I do go bike in the rain!!! I just don't like the cold!!!!

To be honest, i used to do some weight training with specific goals towards my cycling, but i gave that up

I didn't find any benefit from it, it was taking up time where i could be out on the bike or on a turbo trainer

Thirdly i gave up doing any competitive cycling a few years ago, so if you are just cycling for your own fitness and enjoyment i dont find doing anything else is needed

All on the bike. Endurance at easy pace and strength pushing big gears sat down on steep hills. Not for long periods tho.

Try mixing sessions at a velodrome to boost duration with some prints on a BMX track for power. BMX riding is particularly good for boosting sprinting strength overall.

I ride fixed, strength by stealth, and fell run. I think there's pretty good crossover.

you want to get yourself a fixed gear

Q1 answer: No (tried winter gym training a few years ago, saw no benefits).
Cannot therefore answer the other Qs.
All training is on the bike, much of it on the turbo.