According to well-known cycling coach Chris Carmichael, for the vast majority of cyclists, weight training is NOT the way to go.
Realizing that the average (dedicated) cyclist can squeeze in only about 8 to 10 hrs. per week in training, Carmichael states that time on the bike is much more efficient and effective when it comes to improving cycling performance.
The key is plyometrics, basically jumping exercises, that force your muscles to exert maximum force faster. Since this is a basketball crazy state, sounds like a night or two in the gym playing some pick-up games will definitely fill the bill.
Or you can improvise using a series of excercises that promote jumping. For the time being I'll have to settle for quickly rising out of my office chair (which helps to explain my back-of-the-pack finishes).
