I need to preface this by saying up front that I am NOT a personal trainer. That being said, I did race for lots of years and I can share what works for me here.
The first thing is that if you are serious at all about racing, you should be spending time in the gym. I have the equipment in a spare room in my house, but it doesn’t matter where you do the work, just that you do, do the work.
I like to start off pedalling the exersize bike. I normally dial up a decent resistance that works me but also that I can do for a period of time. Normally about 30 minutes keeping a 135-145 heart rate followed by a couple minutes of slower coll down works for this step. I like to watch DH races and the like on the flatty while pedalling. It works for me.
From there it’s the weight maching time. The idea isn’t to just lift the max weight once, but to be heavy enough that I’m having to work to get the last few reps of each exersize done. In no particular order, I’m hitting 3 sets of 10 to 15 reps on each bench press, butterfly press, skull crushers, curls, leg extensions, and leg curls. 2 sets of 10 each on pull up with medium weight and reverse grip pull up, 1 set of 10 box jumps from left and 1 set from right. Last 3 sets of 30 crunches and rowing exersizes.
these can all be in any order, just get it done
This all together doesn’t take too long and keeps the body strong. I’d highly suggest doing this 3 days a week along with 3 to 4 days of at least an additional hour to hour and a half on your bike riding, or exersize bike if the weather is bad.
Nutritional suppliments do come into play for a lot of folks at this stage. Jerry at Iron Built Sports Nutrition is the expert here and I’d highly suggest talking with him to taylor your supliment plan to fit your needs and goals. (Hit the link On this page and that will take you to his site)
Now as stated above, I am NOT a personal trainer and I am only sharing here what works for me. If you’ve had previous injuries etc, you need to adjust for your own situation and goals.