I discovered when I started riding that I was terrible at endurance riding and long hills. So I decided to focus on track sprinting.
I've been pushing a lot of weight in the Gym and got stronger very quickly and have found that yes, the long hills and long rides are still a killer. BUT, I'm becoming a good sprinter on the group rides and can absolutely power up smaller hills better than all the comptetive riders I know.
Unfortunately I'm a wreck on anything over 30 kilometres.... 😉
What is the optimal role of the upper body in pedaling, particularly the arms? Do they contribute to power and, if so, how? I sometimes find myself wanting to pull with my arms, especially when climbing on the saddle. Apart from getting a sore back, can I apply more power by actively using my arms? Are there any scientific studies of the forces applied to the handlebars by the top cyclists (e.g., force-instrumented bars or bars with strain gauges)?
Check out Active.com for some good core exercises. I have noticed a huge difference between last year and this year in the hills after doing core work every week. It sounds strange but Yoga in the off season helped me out a lot too. Good luck.
I just do light upper body/core on my off days here and there. It may not help with cycling but it definitely helps with other aspects of life. I feel that it is probably healthier to not completely ignore the upper body.
I do absolutely no leg resistance training in the gym.
