For me, quad dominant exercises like front squats are great in the off season to keep in condition. I do some strength work which helps in sprints, going up hills, etc.
During the season, I work more on hamstrings. If you think about it, your hamstrings aren't really engaged in riding to the extent that your quads are. Even if you're clipped in, the pulling action isn't as intense because your alternate leg is pushing down.
Regarding NROL & riding, I adjust it to fit. During the season, I won't do the three rep schemes because I'm getting my strength on the bike (and hopefully have built it up during the off season.) Other than that, I follow NROL pretty closely. I do some additional core work - as others have said - it really helps for those hours tucked down on the bike.
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