Hi Phil,

I'm riding my bike to work on the nice days (34 miles round trip). I try to do intervals, etc.--usually based on the random occurrences of red/green lights. I also have a trainer in the basement, but I only use it when I'm desperate. On the weekends, I do a longer ride or two if the roads and/or bike paths are clear.

I also run 3-4 days a weeks--both short and fast and long and slow. Probably not the best exercise for cycling, but it's excellent cross-training. Probably helps for hike-a-bike and overall endurance. I'm also planning to run a marathon or two next summer, so running has a dual purpose.

When then snow flies, I'll be back-country skiing as much as I can. Good for attitude, and always fun to be in the mountains. Doubtful benefits for cycling, but so what?

The gym would probably be a good idea, but I really hate the gym. I've never been able to get myself excited to work out inside. After running, I try to get some upper-body exercise (push ups, pull ups, situps). But it wouldn't wouldn't hurt to get more!

All of that said, I'm an ultra-racing newbie. But I figure that training is training, and I'm hoping that what works for endurance sports in general will suit me OK for long-distance bike racing.

Cheers,
Toby