jimmar wrote on Apr 29^th, 2010 at 3:48pm:

I started with walking a few miles 2 or 3 times a week. As the weather improved here in MI I walked more distance and more often. <snip> Recently I've been carrying my canoe a few times a week on a trail through the woods on my property for about 1/2 mile. Tonight it is mountain biking.

I typically walk 5 1/2 to 6 miles (sometimes longer) 3-4 times per week, year round.  As often as possible, I pick mountain biking trails in the area because they typically have more elevation changes and are rougher (need more "foot work") than other trails in my area.  Starting about 3 months out, I start carrying a day pack.  Each week I add more weight, but try to stay at the same time as my "non-weighted" time.  (BTW:  Re-using plastic water bottles by refilling them with tap water is an easy way to add weight to your pack in at virtually no cost.  By the time you get to 6-8 of them, you may need to change to something else, but its an easy way to "ramp-up".  I used to add rocks, but you'll occasionally get one with an uncomfortable point stabbing you in the back ... and you can't drink rocks if needed.  Of course, I've thrown in other things too, e.g., ankle weights, etc.).

Another thing I've done with my mountain bike is to "de-tune" it a few months before a trip (take out a little air, add some "drag" to your brake, etc.) Small changes in the efficiency of your ride can make a significant difference in your workout over a 15-20 mile stretch

dd