I started weight training in the fall of 2004. At first I was doing free weights, some counterweights,rowing, and an abs exercise. Now I do all counterweights for upper body strength as well as leg and back strength. IMHO it makes a difference on long distance rides- NO MORE BACK PAIN during century rides! I also seem to have more endurance and recover from hill climbing faster.

I workout 3x a week. My gym opens at 4:30AM so I have no excuses!