I spent an hour today with a 60 year old cyclist looking to add strength training to his program. We spent time with minimal weights as we ran through squats to a press, lunges to a press and/or curl, side lines with a curl, forward lunges to angles, step ups and down, along with a few key core exercises. When you feel muscles firing that you just don;t use you start to realize how much more efficient you can be in your sport. You'll also lessen your chance of injury, increase strength through a greater range of motion when you train through a great range of motion, and you'll increase your ability to go more aerobic in your efforts. More lean tissue is never bad idea either as body fat % takes a dive.