Aerobic event training

[roman]

I'm starting a dedicated program TODAY (really this time) to get myself in shape. This site is a fantastic inspiration, and I was very excited to find it.

I have a 6-month goal of doing "well" in a mountain bike race. This will require me to drop about 10% of my body weight (based on the last time I was "fast" on a bike), and regain a lot of lost aerobic capacity, leg strength, and hip/back flexibility.

I'm still trying to figure out what to measure to help progress. Right now, I can't even ride the race distance (27 miles) at a respectable speed (over 17 mph). Most of the true "racer" metrics are so far out of my reach I can't even compare these days.

Any ideas? Anyone else have a "race target" we can track together?

[--D--]

Probably the most important factors to track progress in are going to be 1) aerobic capacity (based on the fact that the race will last 1.5 hours if you can maintain an average of 17 mph) and 2) leg strength (how it relates to moving the pedals of the bike).

[Two Step]

Well, I think that it goes without saying that you just need to spend some time on the bike. There is really no substitute. If you have access to a road bike that is the best way to develop aerobic capacity because it is possible to go longer at a lower heartrate. Additionally, the jarring of mountian biking has a specific effect on the body that shifts energy to the anaerobic pathways. Another option is to get some slick tires for the MTB then go for some longer rides on the pavement.
After you develop this "base" you can gradually decrease time and increase intensity with interval training, etc.
There is really no need to lift weights b/c there is no correlation between strength on the bike and strength in the weight room.
As for the stretching/flexibility, I would recommend a daily stretching routine and perhaps a yoga session once per week.

Hope this gets you rolling