Okay, I didn't want to post this under "training and nutrition" b/c I didn't think MTB'ers spent much time there. I didn't want to post it under general MTB'ing, b/c I didn't want a bunch of 13 y.o. FR/DJ'ers to just tell me to go out and drink Mountain Dew and lift weights.

I usually ride around 10-20 miles of moderate Kansas singletrack at a time. Some decent climbs, but nothing too huge. Sometimes I ride with an XC racer friend of mine and if I try to keep up, I get toasted after 10 miles. I plan on going to Arkansas next spring/summer to ride the Womble epic trail that is 37 miles of Arkansas mountains/hills not with Racer-boy, but maybe with people.

Anyway, how do I get fit so that I can not only complete it, but enjoy it as well? How the heck do I train so that I can at least keep my XC friend in my sites? How can I become a little more of a competitive racer...endurance-wise?

I'm married with a kid and 1 more on the way, so I only get to do 2-4 rides per week varying from 1-2hrs each. I work at a hospital, so I have access to a gym 5 days per week.

Here's kinda my plan...lemme know what I need to do (if anything) to alter it to make my goals.

Weekly group rides are Tues and Friday

I can usually get out once in between there and once or twice on Sat and Sun.

I will ride Tues, Fri, Sat, Sun...lift heavy weights / low reps on Monday and Wed., and rest whenever I can.

Lifting days = high protiens and carb replacement after workouts.