From my experience, I feel that a good base is important when it comes to your cardio. Meaning that you should have do some something that gets your heart rate up around the 130-140 BPM mark for a half an hour to an hour several times a week for at least a couple of weeks to a month. Depending on what you have available to you, you can take a relatively easy jog, bicycle ride or work out on a rowing machine to accomplish this. These workouts are fairly easy but help for your recovery once you start ramping your training up.
Once you have a base, one of my favorite things to do (and when I say “favorite” of course I mean one of the most tedious, but effective) is to run stadium stairs. These are great training for moto or about any kind of riding, really. They’ll get your heart rate up around the point that you’ll be at during your races and make your legs bulletproof so you don’t feel the need to set your ass on the seat when you should be in the attack position. You need to let yourself progress into this a little bit for the sake of daily life, especially if you have to do a lot of walking around for work and such.
My suggestion is to find a nearby school with a set of bleachers that have a couple of walkways and stairs within them. It doesn’t need to be really big. In fact, I’ve used parking garages when nothing else is available. Get warmed up a bit (like a 5-10 minute jog or jump rope, ect.), then start running stair laps. Start at the base of one of the walkways, run to the top, pivot and run back down, then run across to the next walk way and repeat and so on and so forth. I like having the base at the bottom to run across for a little bit of recovery, so this method seems to work well. Do not run all out, especially in the beginning, or it will destroy you way too soon! Pace yourself. What I recommend is to start out the first week with, say on Tuesday and Thursday, do 10 minutes on each day. Then work your way up to 20 minutes and beyond. Once you’re doing 20 minutes 2-3 times a week, you’ll start noticing a big difference come race day. I would keep up the base workouts a couple of times a week as well. I like to use a heart rate monitor to track my progress but you can do it with a regular wrist watch and counting your laps if you don’t have one.
As far as strength training goes, I’ve tried a lot of different things over the years. The main thing is to stay away from anything too heavy. For example, when doing dumbbells, I would never go over 20lbs. Just add reps and sets. My current favorite is the TRX suspension trainer (check them out in the ad index). It’s lightweight and can be used anywhere you want to have a workout. I like this because every exercise you do with it works your core and balance regardless of the what body part you are trying to focus on. It’s also great for hand strength and holding on to your bars when riding. They have a lot of different workouts available or you can spend some time on Youtube, and make some workouts up yourself.
Good luck and have fun!