Try to pair your weight training within 12 hours of your intervals & preceding a rest/easy day. Ideally, you'll do your cycling first, but if you can't, just know that your riding will suffer since you're training on pre-exhausted legs.
Try to adhere to an on/off schedule by following hard days with easy ones.
Try not to block your training. It's typically far better to train then recover, train then recover, than to train & train then recover. Blocks can be productive, but they're risky and best left for particular times of the year, and often enough, more advanced riders.
If you are not quite sure what workouts you should be doing to best improve your cycling, read on to learn about Chad's Top 5 workouts and how to work them into your training.
Starting out: Work up to holding a side plank for 90 seconds per side (do another exercise between sides rather than doing them back-to-back).
Starting out: Start with 2-3 sets of max # of PROPER pushups. Your goal is to work up to three sets of 20 pushups.
Add alternating hip/knee flexion (spidermans/rock-climbers) until you can perform 3-5 sets of 20 pushups consecutively.
Another option is to add a weight plate to your back. Once you can do sets of 20 with the added weight, either increase the weight or add the spidermans/ rock-climbers mentioned above, but with weight as well.
Starting out: Find a weight you can properly lift for 15-20 reps. Be sure to nail your form EVERY rep, keeping in mind that without proper form you are at risk of injury and will not be working the intended muscles.
Begin the first 4 weeks with 1-2 sets per workout, recover for 2-3 minutes when you work up to multiple sets. Focus on your form and make sure that you are doing them perfectly before piling on too much weight.
For the next four weeks, move onto heavy lifts in the 3-5 rep range, 2-3 sets per workout, 5 minutes of recovery between sets.
Then move into maintenance with just 1 set, 3-5 heavy reps per workout, 1-2x/week, for the remainder of season.
Starting out: Alternate moderate-tempo pulls for 20-24 reps (10-12/arm) with whatever weight you can move continuously.
The most advanced option is to complete a "man-maker"