please help improve my fitness!

[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.