Periodised your training - plan for a period of time that you willdedicate for key focus of you training. for example, you may want to dedicate a period of time to increasing muscle mass of the legs. complete this phase out of season (if you plan to race). Some of the increase in muscle mass will be lost due to the effects cycle training.

Next period would be transferring this into max strength. There is quite a bit of work done on cycling (edmund Burke and Chris Carmicahael). Look at the website www.trainright.com There are some good articles of strength training for cycling.

There is no correct amount of time to spend on each period but is influenced heaviliy by training schedule and competition schedule. As for reps and sets for each period, max strength is from 3-8 and muscle mass 10-15 reps. These are guidelines again and are again influenced heaviliy by injury, history of strength training etc. Again depending on what you goals are too will determine what to train and how.

Ideally speak to an exercise professional for some assistance. currently we are looking at keeping the cyclists working at max strength (maintain) throughout the competition season rather than move to strength endurance training in the gym. The idea is that the cycling training should improve this while max strength will help to climb hills- although the cyclists are mountain bikers not road racers. A strength endurance session could be using a bigger chain ring while cycling up a hill. Not only is this more specific but probably at a sustainable level to competition. These are areas that we are looking to develop so they are not tried and tested yet but have had some success (national champion in cycle cross - accepted not totally due to strength training).

The book by Chris Carmichael and Lance Armstrong also has some good cycling programmes for both sprinting and hill climbing.

So a big chain ring up hills at any speed? Sprints good too?

I'm not racing at the moment just doing close to 100miles per week so is it ok for me to do squats deadlifts leg extensions and curls? Any other weight exercises you think would be good to do?

redarnets

Squats are probably your key exercise- progress to single leg squats. Hamstring work is also essential. Some fo the research I have looked into has shown that hamstring strength is important - will help with hill climbing. Cycling is moer knee extension dominant than hip extension so got the athletes to do single leg squats wih the hip in full flexion ( chest parallel to the floor throughout the who movement).

There are many exercises but you need to get an organised plan to start with. As for hill climbing, using a big chain ring and really push yourself. I am not an expert in hill climbing but these are suggestions I heard athletes talking about - look at the book by Carmichael and Armstrong. Will give you more info.