That is a good book. I didn't find much new in it but he does offer a really good plan. Some general comments on lifting and much of this I picked up from working with Paul Bodenbach (former Olympic strength coach, worked with pro baseball teams, etc) and a clinic with Mike Stone (former head of the Olympic Strength Program among other programs):
We want to use bigger weights and fewer reps whether on machines or with free weights and save the light weight high reps for the bike. Not much benefit to doing 15+ reps of light weights. Shoot for 10-12 of 75% of your one rep max whether curls, squats, etc or on a particular machine.
We want to lift year-round. Doing it in the winter and stopping will mean we lose whatever we gained in about three weeks after we stop. The pro's can get away with that but we really can't. Added muscle has way too many benefits to pass up like added padding if we go down and greater efficiency in our pedal stroke as our core and upper body all interact with our lower body. The program should also counter balance all of the imbalances caused by so much time on the bike.
We shouldn't worry about the added weight from lifting. That is a complete myth for the non-pro. Lifting is the key to a lower body fat %, hands down. I know a lot of people who ride and run many hours per week only to find that their body fat is 20-30%. You can spend a lot of money on a bike that saves a couple pounds but if you weigh 170 and are at 25% body fat (42 lbs of fat) consider the same rider who is the same weight and 12% (20 lbs). Thats all lean muscle working to their advantage.
I know people will make he argument that what we do lifting doesn't have a great impact on our cycling but consider that more anaerobic effort of a sprint (we never go completely anaerobic any more than completely aerobic....they're dimmer switches, not on/off buttons) or looking for the power going up a hill. Having the ability to call on really big muscles can't hurt. And as noted above, the efficiency of our pedal stroke knowing we're solid from head to toe will help. On the extreme end look at Marty Nothstein when he was a stud on the track. He was over 200 lbs and spend a ton of time in the gym. He could also pull out 3000 watts in a few seconds. He did have to lose a lot of that weight to go to road racing but you get the point. It was an effort much more towards the anaerobic side with massive muscles (arms, legs, core) slamming that power. If I was looking for a big sprint at Ault Park I'd rather have 10-15% body fat and reasonable power. I should be able to beat the competition riding with 20-25% body fat. Two words: GET LEAN!
I tend to lift and do intervals on the bike all on the same day. Off days are not heavy lifting days. Sometimes I lift first and then ride or vice versa. The second one always suffers but thats ok.
These videos are all exercises I use in my classes. I like a mix of strength and core interspersed with plyometrics. We get our heart rate up with each while each has its own way of tiring out the muscles. Doing squat combo's and then squat jumps with weights in hand can be pretty wicked. Anyone wishing to attend 5:30pm Monday or 8:15am Wednesdays is welcome. Had my body fat tested on Saturday and right at 11%. Will drop under 10 by April.
pushup variations
step exercises (add weights)
plyometrics
floor exercises
I also like this book as a reference for exercises and just to know whats being worked
my fitness guru, Kaisa Keranen...worth following on Instagram...absolutely insane exercises
Other books I like:
and this, although I'll comment below on the off-season myth