I know there has been a lot of conversation on this topic.

I'm been going to the weight room for 2 years now. I generally go 2-3 times a week. I have found that it is helpful for strengthening abs, glutes, and core muscles. Whether this has helped my cycling, I can't tell you. I do know that I can ride long distances without lower back pain. I believe this is due to ab exercises (I do the "captain's chair).

The women who designed my program is a cyclist herself as well as a trainer at the gym (a former Velogirl racer). Occasionally she will redesign my program to give me variety.

I also do weight training to help keep osteoporosis at bay. I currently have some in my neck, but not critical yet. Not sure what I can do for that area other than take calcium supplements (EZorb) and hope I don't have to do Fosamax.

A pro racer came to our club meeting a few months back to talk about training. He says that doing weights (especially during the off season) helps keep your body in condition. He also said that reps were more important than heavy weights. He recommended 3x a week in the gym for no longer that about 45 mins.