I go the gym 3-4 times per week and do a variety of resistance (i,.e. weights machines) and cardio - treadmill, cross-trainer and used to do prone bike. However, since the weather's improved and I've moved to a different gym, I no longer use the bikes, mainly because I keep sliding off the damn things! Also, am now out on real bikes, smelling the air and eating midges!
Anyway, good strength/stamina exercises for cycling I find are:
Lunges, I do 25-30 per leg holding 10 or 12.5kg weights in each hand
Stepper - you can do this at home, starting off gradually just by using the bottom stair - do 20 or 30 reps per leg. Then, as you build up, use a box or higher step and possibly increase the reps
In the gym, I use the leg curl and leg extension machines, 35-40 reps split over 3 sets, at about 45kg each type of machine.
Seated leg press - 20 reps x 3 or 4 sets,now up to 140kg since I've been back in the saddle for a month or so.
There's a poster in my gym about cyclist-specific exercises, which seem to show body twists (stand feet slightly apart, twist left and right from the waist, feet still) holding a medicine ball - 5kg would be about right to start methinks.
I also do some resistence on my triceps and biceps, as well as lat dors (muscles in your mid-lower back) - these help strengthen arms, shoulders and back against the bumps and the general cycling position.
BTW, I am NOT a steroid freak gym rat - short, tubby (but have lost 4.5 stone) middle aged female cyclist.
Hope this helps.
