>The first xc race of the season is February 23. Any advice on what I
>should be doing? I ride the stationary bike every day for either 60
>minutes flat at a fairly low level or 72 minutes doing intervals. I also
>lift weights 3x per week. I've been doing the riding training for the
>past 2-3 months. Prior to that I had been running 6 miles per day.
I think you may be doing too much. Either cut out your 60 mins at a
fairly low level or make sure it is at a very very low level to give
your body some time to recover.
Make sure your intervals are hard ie. one day per week do up to 3 x 5
minutes in a big gear, low cadence, muscles really burning with a good
recovery between each rep. This will build your strength.
The other interval day work on speed ie. 2 x 10 mins at a faster pace,
normal cadence, muscles starting to burn at the end.
I would stress that having a day off the bike after a hard workout is
necessary to allow your body to recover and adapt to a higher level of
fitness. Make your workout more stressfull rather than do more
The week before the race should be easy training.
Phil Bertram, Hillsborough, AUCKLAND, New Zealand.