Is this a good training route?

What are good weight lifting excersizes for climbing power?
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...The best weight training for cycling is riding your bike. The open roads will provide the ultimate resistence. You simply provide the desired intensity. Believe it or not.....Long Slow Distances(LSD's) ridden solo are great for building power..although these are not the best or most specific training for power building. That said...some of my largest power advances(according to my power meter)just so happen to come during my early season 'base' period when I am doing lots of solo LSD rides. Just because the rides are lower intensity doesn't mean that there aren't alot of underlying dynamics going on that build power. You are still contending with wind, hills, distance, fatigue, etc. all of which bring about adaptations within the systems that will ultimately increase your watts. Greg lemond shunned weight training throughout his career....and he was a very powerful cyclist indeed. His powerful quads and glutes were partly responsible for his great time trialing. In fact...In the final time trial into Paris in the 1989 tour...Lemond turned in perhaps the fastest time trial on the road in pro cycling history. That said..Lemond was a very gifted cyclist genetically...so many could never hope to go that fast no matter how much training. Just goes to show that cycling performance is 'system' based...and genetics is simply one small component to the whole system.

I just figured it would be good to add a little bit of weight training to go along with my riding... But at the same time, I would much rather push myself up an impossible hill, than sit at some machine at the gym...

Lucky for me, I live in an area with tons of hills...

Quoted post said:

Originally posted by Jakey
I just figured it would be good to add a little bit of weight training to go along with my riding... But at the same time, I would much rather push myself up an impossible hill, than sit at some machine at the gym...


Lucky for me, I live in an area with tons of hills...

I would not completely cut out the weight training. No matter what anyone says, it DOES help. Now, what exactly does it help? Well, it certainly is not going to help you where endurance is concerned. I do not care if you can squat 500, it will not make much difference, if any in a time trial. However, weight training will help you with short bursts of speed. I do squats (safely and without alot of weight) and have noticed a huge difference since doing so. I can sprint around the guy in front of me much more quickly, and I can get up those shorter (but extremely steep) hills quicker and easier. This is a great asset, especially if you are concerned about getting dropped. Just be careful with your form so that you do not hurt your knees.

Chris Carmichael's book on Arnstrong's training includes the following weight training for the legs (mostly to improve strength):

hamstring curls
leg presses
leg extensions (quad workout)
heel raises (calves)

plus:
abdominal crunches
bent-over row (back)
and even some arm/shoulder workouts to help with upper-body strength for sprinting and climbing

Most of this should be winter work, when your on-bike riding is down down due to weather.

Other books I've seen recommend leg step-ups with weights and what I'd call quad squats (back against the wall, knees bent to get your legs into 90-degree angle, then hold...)