i might be racing in a month, typical 2 hr XC race. whats the best way of getting a bit faster in that timescale?
climbs are probably my worst point, so i guess being able to maintain speed up hill would be good.
unfortunately i only really have a chance to get out 2 times per week on the bike (usually a SS), but also go to the gym twice a week.
what exercises should i be doing at the gym etc???