For over two years I've averaged 130 miles weekly on my bicycle but for the last couple of months on the off riding days (every other day) I've been doing a pretty comprehensive workout...mostly freeweights and some machines. Dumbell flys, curls, military press, bench press, pulldowns, tricep pulldowns and crunch machine....all 3 sets of 12-14 reps.(except more on crunchs). Is that similar to anyones routine? I really feel like it's making a difference. Because of bicycling, I don't really have a need to do any legwork.