Weight/strength training for cycling

I’m understanding that 3 - 5 reps is the target for weight/strength training while minimizing weight gain. Correct?
If so, is that typically one set of those reps per lifting session? I’m doing core and some upper body as well.
Just starting out, what is minimum number of sets?
what is the ideal for a 70 yr old rider aiming at a long fondo with a lot of climbing? (as well as decent overall fitness)

If I was a seventy year old I would be quite happy to gain weight through strength training.

Lots of good info here…I’d start with the blog post first…


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