A) here's just a quick general overview of how you can deconstruct your yearly plan, Quick plan, so you get the big picture: 1) 3 months winter training, ride less mileage and intensity, using a trainer at home when weather is too bad, typically pick up the bike 3 to 4 days a week, and compensate with strengh training at the gym, other sports like swimming or maybe jogging, every four weeks or so make for an active recovery week (where you keep active doing like easy spins on the bike, easing out the gym, etc) 2) 3 months pre season training, cycling only (although you can maintain some of the gym-weight training for the upper body for the complete season), here is when you increase mileage again and start again your hill intervals, twice a week is ok, on the weekends look if you can join group rides with people who are better than you, is easier to work hard that way, you are forced to follow them and you become better by doing that. Again every four weeks or so make for an active recovery week (where you keep active doing like easy spins on the bike, and less mileage) 3) racing season, please mark your races over the calendar so your training calendar matches the start of the season, you should be in shape from april till october typically B) and here gym training examples for a cyclist, some gym training for cyclists, (by Armstrong) http://www.youtube.com/watch?v=7Ocs_w8bs-w&feature=related C) and a more technical thread that everyone seems to be talking about http://www.cyclingforums.com/t/314849/its-killing-me-but