hi guys. there are many good bits of info here, but i've been training longer than i've been riding, so i'm compelled to throw in my 2cents now.
first, simplify this whole process. consistency and simplicity are the two keys to success in training. if its a big p.i.t.a., you won't stick with it.
first, don't worry about the diet. the gym will confuse your body enough at first. stick to compound exercises. each time you lift, do the SQUAT, DEADLIFT, INCLINE PRESS, AND PULL-UP. these four exercises will make you big and strong. you can do them all at the same workoute for several months before you stop making progress. just take a day to rest in between workouts. there are several major reasons why its good to train the whole body at first: 1, your body will grown faster if many major muscle groups are stimulated at once. 2. you use your whole body when you ride, don't you?? 3. if you're riding on the weekends, wrenching one night during the week, and pimpin on your girlfriend, you probably don't have time to go to the gym four or five days a week. if you use and four or five day split and skip one workout, that muscle group goes almost two weeks without being trained. not good.
use very little weight, and learn to do the exercises properly. then you can begin to steadily add small amounts of weight.
after this is over, go hit the cardio, but don't kill yourself. start easy, then increase the intensity over the course of a couple weeks.
whatever you do, don't ignnore the squat. it is a magical exercise that will force your body to grow, make you a stronger, better rider, and most importantly, it will prevent you from being one of those guys who works out in pants because his bird legs are smaller than his arms. the squat builds hip, legs, and lower back strength, and this is the most important group of muscles of any athlete.
also, stay away from weider pulications and products. those people don't care if your stong, they just want your money.
good luck.
i'm leaving work now. i welcome any criticism.
almost forgot- diet is very simple. each a few meals each day and don't eat too much junk food. if you're hungry, eat more. if your bloated, eat less. if your urine is yellow, drink more water.
and soreness does not mean you're growing.
[This message has been edited by michigan (edited 04-02-2001).]