You look at the ultra rides calendar and start to dream. . . Could I train up and do PAC Tour? . . . How far could I ride in a 24 hour race? . . . Could I qualify for RAAM? . . . and then reality sets in. You've put on 10 lbs since last season and get winded carrying firewood upstairs. You're building up points with the boss, putting in long hours at work, and you're trashed when you get home. Your significant other is showing clear signs of loneliness. What to do?

• Decide that you, your health and your fitness are a priority and that you will make some time - 30 minutes - for yourself each day.
• Figure out a time most days that works for you If you're trashed after work, claim your 30 minutes in the morning.
• Make a commitment to someone else - your significant other or training partner - that you will get into better shape.
• Talk with your significant other to find athletic activities that you both enjoy and can do together.
• Talk with your significant other and your training partner(s) and identify a realistic goal event for the year.

Hints on time management.

Now that you are publicly obligated to get your butt into shape, here's how to fit the training into your packed schedule. We'll continue the program discussed in the previous two parts:

• aerobics
• strength
• stretching
• centering

Maintain your upper body strength with the minimal routine described in Part 2

1. Push-ups (20 reps)

2. Single Arm Rowing (20 reps)

3. Crunches (increase to 50 reps)

4. Oblique crunches (increase to 50 reps per side)

5. Lower abs (25 to 50 reps)

Lie on your back, cross your ankles and lift your legs up into the air with your knees bent slightly. Put your hands behind your head with your elbows out. Look at a spot on the ceiling above your head. Tighten your abs until your head and shoulders lift off the floor several inches.

6. Good morning:

Stand with your feet shoulder width apart and knees soft (not locked). Hyper extend your back slightly (belly forward and shoulders back). Look straight ahead, not down, to keep your back hyper-extended. Bend forward at the waist until your torso is parallel with the floor. Start with three sets of 10 reps and build up to three sets of 20 reps. For added resistance, you can hold a light barbell across your shoulders.

Extra credit: do two sets of each exercise.

C. Flexibility
Stretching is more fun if done with someone else. Grab a spot of floor and do these three stretches with your significant other:

1. Partner hamstring stretch

To stretch the right hamstring: A lies on his back with the left knee bent and left foot flat on the floor. B is on A's right, with her right knee resting on the floor even with A's hip. B's left foot is flat on the floor, even with A's shoulder. A raises his right leg up and rests it on B's right shoulder. B wraps her hands around A's kneecap, to hold the knee straight, and then gently leans forward until A feels a good stretch in the hamstring. A then tightens the hamstring against B's shoulder, holds for 10 seconds, and then exhales and relaxes as B extends the stretch a few degrees. Repeat the contract - relax cycle several times and then switch sides. Then trade positions.

2. Partner quad stretch

To stretch the right hamstring: B lies on her stomach. A kneels on B's right side, about even with the B's knees. B bends her right knee, drawing her foot down toward her butt. A holds B's ankle and gently pushes down until B feels a good stretch. B then tightens her quad, pushing against A's hands for 10 seconds, exhales and relaxes as A extends the stretch a few degrees. Repeat the contract - relax cycle several times and then switch sides. Then trade positions.

3. Partner glute stretch

To stretch the right glute, A lies on his back with his knees bent and feet flat on the floor. B kneels near A's feet. B then takes A's right leg, flexes the knee outward, and crosses the ankle over so that it is resting on A's left knee. She then lifts A's left foot off the floor until the calf is parallel with the floor. B pushes the foot and leg gently toward A's head until A feels the glute stretch. A then tightens the glute, pushing against B's hands for 10 seconds, exhales and relaxes as B extends the stretch a few degrees. Repeat the contract - relax cycle several times and then switch sides. Then trade positions.

Conclude with the other three stretches described in Part 2

4. The Cat

5. The Crane

6. Lying Groin Stretch

D. Centering
Too often we head out on the bike, fret about 80 different worries, and get home without having seen the scenery or enjoyed the ride. When you get ready to ride, say "I'm done with X (your pressing project), now it's my time." Use changing into cycling clothes and pumping the tires as rituals to mark the transition from work/home time to bike/play time.

On the bike, focus on your breathing. Inhale deeply - no worries - and exhale fully - no worries. As you exhale, let your jaw drop and your cheeks soften. Let the worry lines around your eyes relax. Let the feeling of relaxation spread. Your shoulders drop. Look slowly from side to side, loosening your tight neck.

Open up your senses. How many colors can you see? What are the different smells (too bad you're not riding in a rose garden)? Can you hear any birds?

Use the bike time as time in the present, enjoying what you are doing now, rather than worrying about what you'll do when you get home.

Extra credit: capture one beautiful or interesting image and record it in your training diary.

These minimum workouts will provide good general conditioning. Then, when you can make time, you will be fit enough to train up for a century, a double, or a 12- or 24-hour race.