simonn wrote:Not convinced it is just leg endurance. That's my thing (kinda). I regularly ride 200kms and 300-400km infrequently in a day. I'm talking about getting dropped on climbs on much shorter rides.
So how often do you do over-threshold intervals?
I was the same when I joined a bike club. After years riding on my own I could handle the distance of club rides. What I couldn't handle was the short, sharp punches over rollers or short climbs. The reason I couldn't wasn't because my legs weren't strong enough, it was because I never did short, hard intervals when riding on my own so my body wasn't able to deal with the efforts required. However, after 2-3 months of riding with the club and sucking up the pain on the short, hard intervals, I was able to keep up.
As a further example of what I mean, here's some data from a recent race of mine:
Avg. Speed 37.4 km/h
Avg. Power: 282W
Avg. torque at crank: 31.5Nm => That's the equivalent of 18.5kg hanging off the pedal.
Max Power: 1101Nm
Torque at max. power: 111.5Nm => equivalent to hanging 65.5kg off the pedal
(Note that given I'm 84kg, this is far less than just body weight!)
For reference, the max torque generated anywhere in the race was 195.7Nm and that occurred at a power of 534W and cadence of 34rpm.
So, sustaining the average power in a C-Grade crit. race required only 16.1% of the max. torque generated in the race, and the maximum power generated (which is FAR, FAR higher than you would ever climb at) required only 57% of the max. torque.
If standing starts, or the first few pedal strokes of an all-out sprint are the biggest limiters in your cycling, then doing a weights session to get stronger legs should be a focus. If your limiter is any other aspect of cycling, you are FAR, FAR better off using your limited time to target that aspect of cycling in your training.
In your specific case, your problem is sustaining and recovering from short, hard intervals, so do some more of them in training and less of the long, slow distance stuff.
However, as I said to winstonw, if you really want to do weights, go for it. You will get some benefit, you just won't get as much benefit as if you did hard intervals of about the same duration as the hills you get dropped on.