Training & Nutrition - need some advice

hi all if you read my post on the clyds forum then you already know where im comming from, i just started riding, last week was riding a little more than 4 miles a day, this week im riding 7 miles a day, any suggestions on upper body prefer something simple but effective, think maybe elastic bands but not sure if its enough resistance

Congratulations on making progress! The simplest, and some of the most effective upper body exercises are: pushups, pullups (and Australian pullups, google it if you need to), and dips. I'm imagining you may have trouble doing pullups. Dips may also be difficult. If so, you can try doing pushups with your hands closer together than normal. this hits the triceps more.

If you don't have access to a gym (and even if you do), body weight exercises are the first thing to try.

If you can't do pullups, you can use machines at a gym to simulate the movement with less resistance (lat pulls, or assisted pullups). Dumbbells can be used to target delts, which are hard to get to w/o weights (although I have used milk jugs filled with rocks and water as a shoddy substitute).

hit a park closes to you and do the basics.
puch up, pull up, dips, Monkey bars

here is a cool link link I found
http://www.monkeybargym.com/