One great strength training method is hill repeats, however to avoid muscle injury these should only be done once you have a well established fitness base. It is also an alternative to gym-based weight training.
Warm-up for 15-20 minutes at an aerobic heart-rate with a cadence of 90-100rpm.
Find a hill on a road with little traffic with a 7-10% gradient and at least 400m long or one that will take you 1-2 minutes to climb.
Start at the bottom of the hill in a gear that will be difficult to sustain all the way to the top with an average cadence of 50-60rpm.
Start climbing aggressively to the top of the hill or to the end of your interval. Stay seated.
Roll back down and do another rep (repeat) as soon as you arrive at the bottom. Do the planned number of reps.
Cool-down for 15-20 minutes.
Start with 4 reps and increase by 1-2 reps each week until you reach 10 reps. Make the following day a rest day.
Done properly, hill repeats will give your legs incredible cycling-specific strength that will carry over to race day.
Pinched from an article by Troy Jacobsen in Triathlete magazine.
If you know of a good location to do this kind of session, leave a comment below. A few I can think of are:
Bukit Damansara - Jln Beringin, Jalan Setiabistari.
Bukit Tunku - Persiaran Duta (Hockey Stadium), Laman Tunku.