I completely understand that there is no replacement for getting out on your bike and riding.

but what are the best exercises, you can do in the gym through the week to help your fitness for riding at the weekend ?

cardio? Strength training? Interval training? Combo?

I usually find sitting on my fat ass all week surfing the tinternet to be suffice come any given Sunday. 

 Nothing better than 12 ounce curls while working on your static balance somewhere in your yard.

Sitting in the pub and drinking cider?

Rowing, simulates pulling on the bars and also builds the legs

2 minutes ago, faussy said:

Rowing, simulates pulling on the bars and also builds the legs

In the gym? 

Seriously though, if you have access to it swimming is good. Over time things like trials, motocross and running give the body joints a lot of hammer. Swimming gives a good workout with minimal stress.

Actually having a strong core is most advantageous. I do like the rowing machine too. Weights really do not matter as much unless you are over forty and fighting to keep your youth. Getting older just sucks.

I am voting with the statements on swimming and core strength exercises if you can't ride.  

Best way if possible is of course to ride more as you already said.

Mountain biking is good,fun too,builds your legs and lungs,also does more for your upper body than you might think 

16 hours ago, dadof2 said:

In the gym? 

Yeah, they have these rowing machines that work on dry land you know 

Gonna go against the flow here and say swimming isnt the best. Ok at building all round fitness, but doesnt work any real specific muscle group that you also use on a bike (and im a keen swimmer).

Squating seems to be the in thing at the moment, across all sports. You only have to look at tonis and dabills legs to notice they work their thighs out a lot!

What do you find you stuggle with during a trial? Arms, legs, out of breath? Focus on wherever you think youre lacking

Edited November 28, 20178 yr by faussy

 Thighs are needed for all the advanced moves. My son got his thighs from doing the duck walk in Karate class.

Cardio as trials can be an endurance sport. As you get tired your concentration and skills can suffer. Bike and as above rowing as it works the upper half. Weights to build all round strength. My gym has a machine that is like cycling with the arms good for the upper half. I'm going to add some plyometrics....so I can kick the bike over better and strength training to pick it up again

Quite a few posters seem to have forgotten the original question about what he can do in a gym (Effing big gym needed for mountain biking) that is why I made the joke about rowing. I used to have a rowing machine - mainly bought it as a calorie burner but it was too noisy to watch telly at the same time so I binned it.

Instead of training on your own why not try something like Canoe Polo, there are clubs at Middlesbrough and Durham and I think they both do winter evening practice is swimming pools. Very good training for balance, general fitness and arm strength.

FFS canoe polo? really?

Go climbing,good for breathing, balance and your forearms get a good workout,