Due to injuries over the past 4+ years, I'm starting cycling with a clean slate. I broke my back in 06 which kept me inactive until Jan 2008. After that, I had injury after injury until the past winter when I think I've got it all figured out.
I've been through physical therapy and my quad/hamstring muscles just passed the "acceptable" range for strength. I'm currently riding 3-4 times a week (mostly on an indoor trainer), but am looking at ways to make an increase in fitness. My main focus is triathlons, but am looking into TT's too (knee's aren't a fan of running).
I haven't purchased a power meter, but have the calculations for the Kurt Kinetic trainers, so I've been doing tests on the average speed to follow progress. I also know that I have a lack of strength in the hamstring/quads, and have a desk job (programmer), so I'm not standing most of the day. The only thing going for me is I'm 5'9 and between 140-145 lbs.
Anyone have any tips, other than ride more? Would anyone recommend added strength training to get the quads/hamstring strength up? I've been doing a few workouts to help prevent previous injuries, but nothing too intense.