Include eight to ten exercises that use major muscle groups. Do two sets of 12 repetitions of each exercise. Start at the right level, not too high, not too low. Use the proper technique. Always warm up and cool down.
Some cyclists actually do strength training only in the winter, while others do it year round.
The most common is to increase strength training in the winter, and do lighter routines during the summer. There is more benefit when it is done year round in some studies, even if it is a lighter load in the warmer months. Just remember to start with the basics and go from there. Send for Free Rhoades Car literature today. We have Earth's biggest selection, including millions of books, CDs, software, DVDs, toys, electronics and more at great savings.