The Program
A. Aerobics
Remember when riding used to be fun? Instead of "training"? What do you enjoy doing that involves moving your body and breathing deeply?

Commit to doing three hours of vigorous exercise a week. You can break this up into chunks as short as 30 minutes (some before work and some after). Variety is important so that you don't get bored. Anything that uses the large leg muscles and gets your heart pumping hard is great during the fall: mountain biking, hiking, running, roller blading, carrying firewood, etc.

Extra credit: get out for several hours on the weekend.

Strength Exercises

1. Step-Ups (15 reps per leg, one leg at a time).

Place a stool, a block of wood, or a thick book on a step so that your knee forms a 90-degree angle when your right foot is resting on the stool. Step up using just your right leg (don't push off with your left) and lower yourself down. Stepping up and down slowly, with control, stresses the leg more and builds more strength. After a month, increase to 20 reps. (If 15 reps are easy, hold a dumbbell, or your briefcase, or a backpack full of cans.)

2. Wall squats (15 reps, both legs together).

Stand a couple of feet away from a wall, with your back to the wall. Place a soccer-size ball between your lower back and the wall. Using the ball as a roller, squat down until your knees are at right angles, then stand back up. Count 4 seconds down and 2 seconds up. After a month, increase to 20 reps. (If 15 reps are easy, then raise one foot off the floor and do 15 one-legged, then switch legs). You probably don't have a ball in your hotel when you're traveling. Do isometric squats: sit with your back against the wall and knees at right angles. Hold for 15 seconds; repeat 10 times with about five seconds rest in between each rep. Step-ups and wall squats strengthen the quads and also involve the hamstrings and gluteals.

3. Gluteal Press-Ups (15 reps, both legs together).

Lie on the floor on your back, with both knees bent 90 degrees and your feet flat on the floor about a foot from your butt. Use your butt muscles to lift your body off the floor, don't use your quads. Lift and lower slowly: lifting for two counts and down takes two counts. After a month, increase to 20 reps. (If 15 reps are easy, then do them one legged: lift your left foot off the floor and use just your right gluteal for 15 reps.) This strengthens the butt (the foundation for riding well).

4. Push-ups (15 reps, both arms).

Lie face down with your hands under your shoulders, fingers forward, and elbows out. Raise your body up until your arms are straight, then lower yourself all the way down to the floor. Keep your head up, so your back is straight. Count 4 seconds down and 2 seconds up. If you can't do 15 regular push-ups, then leave your knees on the floor. After a month, increase to 20 reps. (If regular push-ups are easy, then rest your feet on a step or chair to put more weight on your arms.) This strengthens the pecs.

5. Single Arm Rowing (15 reps per arm, one arm at a time).

Bend over at the waist with one arm supporting yourself on a chair seat. Keep your head up, looking at the wall, and your back flat and motionless. Hold a weight (or briefcase) in your free hand. Keep your legs and back straight and arm bracing against the chair. Pull the weight up, keeping your elbow close to your body. Count 2 seconds up and 4 seconds down. If your briefcase weighs too much, try your laptop. After a month, increase to 20 reps. (If 15 reps are easy, then use both your briefcase and laptop.) This strengthens your lats.

6. Crunches (25 reps).

Lie on your back. Bend your knees with your feet flat on the floor and put your hands behind your head, with elbows out. Pick out something on the ceiling right above your head to focus on Tighten your abs until your head and shoulders lift off the floor several inches, while focusing on the spot on the ceiling. Count 2 seconds up and 4 seconds down. After a month, increase to 35 reps. (If 25 crunches are easy, then do them with your legs straight up in the air, toes pointing at the ceiling.)

7. Back Extensions (20 reps).

Lie face down with your arms straight out above your head. Look forward and lift your right arm and left leg a few inches off the floor at the same time. Then switch. Hold 5 seconds each time. (The pair of right arm/left leg and left arm/right leg is one rep.) This strengthens back muscles. After a month, increase to 25 reps.

Stretching

1. The Cat (3 times in each direction).

Start on hands and knees with your back straight and head down. Like a cat stretching, slowly tilt your pelvis as far back as you can, then very slowly begin sagging your back from tailbone to neck, and finally look up toward the ceiling. Then, reverse the u-shape you have made. First tilt your pelvis as far forward as possible, then slowly make your back into an arch, from tailbone to neck, ending up tucking your chin tight to your chest. This stretches back and neck.

2. The Crane (30 seconds on each side).

Lie on your back with your right leg straight and left knee bent. Reach for your left knee with your right hand and pull your left knee to the right until it touches the floor. Your left foot should rest gently against your right knee. Reach toward the ceiling with your left hand. Start making small counterclockwise circles in the air. Gradually make wider circles until your left hand brushes the floor all the way around your body. Then do the stretch on the other side. This stretches your back, neck, pecs, and shoulders.

3. Lying Groin Stretch (30 seconds).

Lie on your back. Bend your knees about 90 degrees, with your feet flat on the floor. Then lower one knee out to each side, with the soles of your feet together. Use your butt muscles to draw your knees closer to the floor.

4. Lying Quad Stretch (30 seconds on each side).

Lie on your left side, with your left leg slightly bent. Keep your pelvis forward. Bend your right leg until you can hold your right ankle with your right hand. Gently pull back on your ankle until you feel your quads stretch. Stop before it is painful. Then do the stretch on the other side.

5. Lying Hamstring Stretch (30 seconds on each side).

Lie on your back with your left leg slightly bent. Lift your right leg straight up without bending your right knee. Take a towel (or anything else that will work) and loop it over your right foot. Gently pull on both ends of the towel to stretch your hamstrings. Then do the stretch on the other side.

Centering
Sit quietly in a chair with your eyes closed.

• Inhale slowly (3 - 5 seconds) through your nose, imagining a white vapor filling your lungs and permeating the dark reaches of your body.
• Hold the white vapor in your body for about five seconds.
• Exhale slowly (3 - 5 seconds) and notice that the white vapor is slightly grey as you release the toxins.

Repeat 10 times.