Congratulations on planning to improve your health, whether for riding or just in general.No junk, stay away from caffeine and sugar, a balance of all food groups, especially a good source of protein to build muscle, at every meal, whole grains instead of white breads. Nuts in small amounts are a good snack.

For dryland fitness I think yoga is the best, but you have to start gently, you can't do what all the advanced people do right from the start. Yoga will keep your muscles supple, strong, and teach you balance for riding, and work those core muscles. Riding will strengthen them, but again, don't do a bunch all at once and then sit around for the rest of the week. Yoga will pay off your whole life, even when you aren't riding. It looks like you aren't doing much in Yoga exercises, but if you try it, you will know you are working. Watch your posture even when not riding, can't slouch all day and then expect your body to be straight and tall in the saddle. Good luck.

Oh and one exercise that is most important just before your ride, reach up and put on your helmet!

-- Edited by Marlene on Monday 25th of July 2011 07:02:34 PM

The best defense against junk food is to keep some kind of quality snack handy and eat before you get too hungry.

Hey eightyseven thanks for asking this question. I have been trying to think of an exercise to take up all week, that doesn't require much endurance!

Another thing to do would be a small fitness routine, so yoga to warm-up, squats, plank, running etc. Remember to start small and work your way up, and if you feel pain, don't push yourself because you could do real damage (My uncle busted his knee running and it seems I have a breathing problem, who knew?)