Ok, so while this is pretty cool and can offer some folks some insights into how they might incorporate some strength training into their cycling regiment, some caution should be added as well. What is being prescribed here is very much in the vein of power lifting.
Whenever you’re doing low reps at higher weight it’s all about building power. Deadlifts for instance are virtually all about building power in the glutes. However, you can’t just start strength training with power lifting. That’s asking for trouble…especially with deadlifts. Instead, it’s recommended that you use some periodization and build your way up to a power-based routine.
In my case, I start off with a stabilization routine with higher rep exercises (20 reps per exercise) for about 8 weeks. That helps get my body used to doing weight lifting in a safe way. From there, I move on into a strength building routine with lower reps (12 reps per exercise) to help prepare me for the power-based stuff. That’s another 8 weeks as well. After that, then and only then do I start a power-based routine, focusing on reps of 5 to 6 per exercise.
The point is that by no means should you think that this sort of routine is the only thing you do. You have to work up to something like this. Otherwise, your risk of injury goes way up.