[Loosenut]

In order to be in the best shape for racing, I will work 1st on my stamina. I like to mix up the aerobic stuff, but anything that gets you heart rate up and keeps it there should do. I liked to move between the rowing machine,
stationary bike, stair machine and the versa-climber. I spent more time on the stairs than anything and I could ride as hard as possible for 2 hours and feel good after the race.

I followed the cardio workouts with free weights (dumbells). I would start with 40 lb dumbells and work my way down to push my limits without much chance at damage. It's amazing that 5 lb. dumbells can feel so heavy.

On top of the workouts, your riding technique can be tweeked to make you possibly a better rider along with saving energy. Once your legs are stronger, you can stand more and waste less energy going from sitting to standing.