If you are cycling for fitness you should be fitting heavier parts to your bike.Carrera said:I do weights once a week. Last night I did 3 sets of squats coupled with some other exercises. There was another guy also doing a session who comes in from the track since he's a runner (sprinter).
We already debated the weights/cycling issue extensively in this part of the forum and it became very controversial. However, nearly everybody agrees weights has more value for sprinters than endurance cyclists.
At any rate, my cycling performance is going very well at present. Sometimes I wonder whether I might actually be cut out for cycling as my strongest sport although at 41 I'm hardly what you might term "young blood".
My enthusiasm for the sport continues to grow, though. This Winter I plan to do some really tough training throughout the coldest months, probably up and around Buxton.
I'm also toying with the idea of fitting carbon components to make my bike a touch lighter.
If you want to be fast you should cut out the counter-productive gym work, and structure your cycle training.