Enduro Training

hit the gym and work on cardio and strength/endurance. heavy/ light workouts and up the protein to speed recovery. Keep the fats low and the carbs up but don't be ascetic about it. alternate arms and chest with abs and legs give yourself a rest day in the middle with cardio only.

My Crash program at the tender age of 49 is: Sunday enduro monday rest. tues heavy legs, wed heavy arms, thurs cardio only, friday light legs and sat light arms. heavy is max effort for 3 sets of 8, light is 1/2 that or a little more with 3 sets of 15 to 30. don't worry if you seem to blow through the light sessions, if you start to fatigue you need a break don't try to work through it you just burn yourself out. Allow enough time for results and you should seem good improvment in 6 weeks. If your performance suffers take a day off the weights and cardio only and up your protien. Lots of rest and lots of water.

Ain't no shame in dropping out of Clanton on an xr 400!
Wish I could have ridden with you guys that day, maybe next time.

Karl

Now, now.......
The last thing we want is internet fame on that riding area!!
You know, I made it to exactly the same place as you did at Clanton, also on an xr 400. Hey! Maybe it's the bike?

Yeah, the XR is a fine bike, IMO.
Listen, before the folks on this forum suggest we get a hotel room, have you got my phone #?
I'll e-mail ya.

I'd have to agree with fishhead in that cardio training is very important. Get yourself to the point where you can run or bike for 45 minutes or so. From there you can increase your speed.

I try to get about 20 miles of running in per week. This would include on long run around 8 miles in an hour. I also attend a spin-cycle class at a local gym twice a week. Spin cycling includes a lot of standing a sitting (they call it jumping) that closely simulates the constant standing/sitting during a race. These classes are 45 minutes as well.

If hydration is a problem a camelback with good old water will work just fine. I also agree with the carb loading and hydration loading 2 days prior to an event.

Ride a bicycle a few times/week for cardio and leg buildup. That will help with all the required standing, and tall seat foam help the transition.

What works for some may not work for others, but in general:

Get into a habit of eating wholesome foods. You'd be surprised the larger health food stores carry normal people food too, not just tofu (yuck!) and grass. It is more expensive and work to prepare your own meals but you can slow the aging process, and be more fit than those in your age group.

Avoid adult beverages, coffee and teas.

Lots of water is needed, before and during events.

Yes, potatoes are carbs but are simple (no, not complex as we are led to believe) due to their fine cosistency, and are a new-world food - not the best for you, even though they are cosidered a tuber and/or vegetable by many. I keep my intake of them, tomato, and peppers to a minimum for those reasons and due to their solanine content.

It is preferrable to use coarser whole grains (old-world oat groats, wheat berries, or minimally-processed grains) as they are on the complex side and will deliver longer-lasting, healtier results than potatoes. If you do pasta then seek out whole grain or whole wheat products.

Save the fats (dairy, meat) for after the event to rebuild muscle. The body has cravings for it and needs the stuff then.

Bananas contain higher levels of potassium than most fruits so certainly use them but dried figs have a superior level of that mineral. And I don't mean fig bars as they are loaded with processed cane sugar which will take you way up then way down. Trader Joe's - if you have them in your state - sells plain (sun) dried figs and bananas. Throw 1/2 a bag in your fanny pack to munch on at the resets.

groats and stewed tomatoes with worstershire sauce. MMMMM my favorite breakfast.

Now the closet granola heads will come out. :laugh:

I usually have warm flat beer, cold pizza, and a Marlboro