Prepairing for the ride

I have been working out since Feb of 2007 with my original goal of losing weight and getting in shape. As goals go I have attained 80% of that goal. Each step of the way, as I have developed tone, I have refined my routine until it has served me better. My routine has developed from the very basic free weight training to some very specialized routines targeted at specific areas. The special routines I have learned help to strengthen my core, balance and physical alignment. All of this focus means more power to the bike and as for me it means endurance in a more physical ride.
In the first picture I'm doing a pull over with a 45 pound weight on top of a half ball. I keep my body well aligned, feet shoulder width apart and slowly raise the weight from belly height, over my shoulders behind my head and back again until fail, three sets.
In the second picture I am using two 20 pound dumb bells twisting for that core and as you can see my leg flexed in order to maintain balance, These half ball work outs will really test your concentration and as a reward you will get a strong core and better power for your ride not to mention the mind set that allows you to dig deep when you need it and confidence that your body has the power on tap.
At left this routine is for muscle confusion that teaches muscles to multi-task so when you are hard at it in the peloton you can respond with out fearing muscle memory confusion under stress.
 Last of the pictures shows the lateral  lunge. Keep yourself aligned over the leg you are shifting onto, kinda like speed skating. Go as far into the bend as you can putting pressure on the glutes as well as  the thighs. With all of these routines keep the weights low and go for failure each of the three sets.
Because there are no hills in SW Florida I have a very intense routine that I do once a week . It evolves heavy weight in super sets to keep muscle fatigue up and  yet rested just enough to really blow out the mitochondria and add muscle definition.On my ride I get all the muscle-fiber-binding to the tendon I need from a high rep exhaust workout. In the gym I need to build bulk in targeted areas.
The routine is as follows, remember three sets till exhaust: hamstring curls @150pounds; leg press @ 360 pounds (3 times toes out & and 3 times toes in); leg extensions @ 170pounds and finally lever donkey calf raises @ 400 pounds (3 times toes in & 3 times toes out) press with heals. I know that when you come to that favorite hill you have a love/hate relationship with you will be glad you prepared for it in the gym. The reason I do this only once a week so it  keeps my legs fresh and I don't want to bulk up so much that I have extra body weight to slow me down while cycling.
Non of this stuff is meant to replace your time on the bike, it just can't. But it will add power and confidence to your next ride and that means you can concentrate on more important things like technique or even winning.  I know this to be a fact!  Don't forget rest days, just as important as workouts.                    
Remember if I pass you on the road stop at Peets, because your buying!