Weight Training for endurance sports and some weight loss

Hey Everyone,

I am a cyclist looking for some suggestions on how to increase strength, without adding much, if any, mass, and throwing in some weight loss. I'm 6', 190 lbs with some fat to loose. My goal for an event at the end of August is between 170-180 lbs. I've already lost about 20 lbs since Christmas through eating better and riding a lot. Basically, the more weight I am carrying, the more energy I am using on hills and sprints. Also, the more mass I have, possibly the less aerodynamic I'll be, not to mention possible flexibility issues.

I have never been into going to the gym, but I can tell that I am starting to plateau with a training plan of just riding. I joined a chain gym that is convenient for working out at lunch, so I can still ride in the evenings. They have a good selection of machines to use, along with some free weights, and I believe a few benches and squat racks. I was thinking about sticking with the machines for now, since I don't really know the proper form for free weights. Currently, I ride Tues-Thurs (1-2 hours, hard intensity) and Sat-Sun (3-6 hours, intermediate intensity).

I'll have about 35 minutes to train at lunch, so any suggestions you may have, would be great. I guess I am looking for suggestions on how many times a week, rep/set counts, lighter vs heavier weights, should I mix upper and lower body, etc. Also, should I eat lunch before I train, or afterwards? Lunch is almost always 3/4 cup of brown rice, 1/4 cup of black beans from dry cooked with the rice, 2/3 cup peas, 1/4 cup shreaded low fat mottzarella cheese, a few dashes of hot sauce, a few dashes of nutritional yeast, and a packet of chicken or tuna. I know, boring, but it is pretty good nutritional I think, and easy to portion out for the week. I have a recovery drink that I made for on the bike that I can use too if needed. It is 15% aussie caseinate, 20% CFM Whey Isolate, 25% Tri-FX, 15% fructose, 25% oat muscle.

If I find that I can stick with this, then I'll probably talk to a friend who is a personal trainer, and work with them a little to learn more about what I should be doing. Again, keep in mind, I am looking to get stronger, and loose a little weight, but not gain mass.

Thanks for the help in advance!

Many years ago, I was a competitive swimmer / cross country runner. I too wanted to lift to aid my performance; back then I would do circuit training cycles around an old-time Universal set up. We would work two cycles of 10 or so exercises, 2-3 times a week, working the entire body each workout. Our repetitions were "as many as possible" as we would lift for 40 seconds, then have 20 seconds to change stations and rest. Once we could manage 15 repetitions of an exercise within 40 seconds, we would raise the weight by one plate on our next training day.

This workout worked well for me, but at 14-17, I could have followed about any kind of a weight program and experienced success with it.

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Considering you're not looking to gain mass, something like circuits with high rep amounts would be helpful. Also do a lot of compound exercises and core exercises including squats. It will help keeping your body anchored on the bike.