I consider my self in fairly good shape but nothing compared to what i could be. For my training i have gone to spin class a few times, xc 2 times a week and race on saterdays. i aalso ride every day mailne bass rides and just foolin around, i have started to lift a little wieght to strenghten my legs. Does anyone have a good idea to train better nad improve. i am willing to train hard and be dedicated. thanks.