please help improve my fitness!

[Jules31]

Hi, I'm new. So glad I found this forum with women, because I need some advice from women who are active! I've been athletic since childhood, (gymnastics and running), and have been enjoying mountain biking for four years. I think I felt most fit when I was running consistently, which I haven't done in four years. Two years ago I participated in an 8-hour mountain bike event (solo) as well as a 34-mile Tour-style event. This November I plan to commpete in my first cross country race. My issue is that I haven't been riding much beyond a good two-hour ride once a week for about a year now since I took a more demanding job. My schedule just opened up again a few weeks ago and I know I have to step it up...but or the first time since I can remember, I just don't have the get-up-and go like I used to. Even after I had my two kids I worked hard to get my body back. Now I feel older and I hate that. I'm not sure what I could be doing at the gym to help my ride on the trail. I can go to the gym 3x a week and now have 2 days that I can put in trail rides. Can you give me some advice on how to train more effectively? I'm too young to feel old!!

[emily_in_nc]

Have you thought about taking up running again? Even just running on the treadmill at the gym will help a lot with your endurance on the bike.

[tulip]

Only YOU can improve your fitness. I think you know what to do...you just have to get out and do it. No one can do it for you.

That being said, it seems that if you want to train for a xc race, you should spend alot of your fitness time riding your bike. You can ride to work, ride on the trails, whatever. But being in the saddle is going to be the key. Upper body and core strength is important (very), too, but you can do Pilates and pushups in a relatively short amount of time compared to doing good and effective rides.

Hours in the saddle on the xc trails will also help improve your bike handling skills, which are so important in mtb riding. I just don't think that a ride or two a week is going to do it for racing.

[limewave]

Strength training I have found valuable for increasing power and stability on the mountain bike:

Plank
Side Plank
Plank--curl knee into chest, hold, then stretch out, repeat. Alternating legs.
Side plank with hand weight: With free hand, lift weight straight into the air then slowly curl down under your side and back into the air.
Plank to Dog using a exercise ball

Scissor Jumps
Box Jumps
Isometric Squats
Single Leg Squat Balance Press


I don't do all of these in one session. I rotate throughout the week and throw in some upper arm workouts, sit ups/crunches, and general leg-toning for a well rounded strength workout.

Another good workout is Stair Running

[limewave]

I know it's hard to get out on the trails (at least for me). I'm lucky if I get in a single track ride once a week--or every other. They aren't that accessible. Road riding can be great for mountain biking. If you can get in a road ride along with your two trail rides, that would be great.

I do a tough 60-90 minute interval road ride once a week and a 120-140 minute medium intensity ride. I also try to ride my bike as much as possible: to pick up the kids, run little errands, etc.

[Irulan]

Do you have access to an indoor trainer?
www.lwcoaching.com Lynda Wallenfels is a coach/trainer and endurance athelete who designs programs to be used on a trainer, solo. She's got base training programs, solo racer programs, endurance programs etc.

Strength training I have found valuable for increasing power and stability on the mountain bike:

Plank
Side Plank
Plank--curl knee into chest, hold, then stretch out, repeat. Alternating legs.
Side plank with hand weight: With free hand, lift weight straight into the air then slowly curl down under your side and back into the air.
Plank to Dog using a exercise ball

Scissor Jumps
Box Jumps
Isometric Squats
Single Leg Squat Balance Press


I don't do all of these in one session. I rotate throughout the week and throw in some upper arm workouts, sit ups/crunches, and general leg-toning for a well rounded strength workout.

Another good workout is Stair Running

most of those are more core and plyometrics than true strength training. All still good mtb, though! Lynda' programs give you core to do on the days you aren't on the trainer.

[Pedal Wench]

Seconding the praises for Coach Lynda. She's the best! I know she used to have a time-crunched plan for people who just didn't have the time for long endurance training. She's the best! Did I say it twice? Yup!!!

[Jules31]

Thank you very much everyone.
I needed the kick in the pants because I'm responsible for my body and my success. I can't sit around defeated, I have to get up get it! You gave me good ideas....and Tulip, you are right.
Well, off to do some pushups!

[loveaz]

Swimming, too! If you can start swimming 2-3 times per week for 45 min+, this is a great cardio trainer. If you purchase some paddles ($15) then you have a great upper body/core workout. Plus, the GREATEST thing about incorporating swimming is it is low impact, something by 40+ body really appreciates. Then you get in 2-3 rides a week, as well as 2-3 treadmill w/strength training, you have a great week of cross-training.