MWF 1 mile at 4 mph at 12 deg incline on treadmill warmup, plus Stronglift 5x5 (Squats every workout, alternate days: bench and barbell rows/Overhead press and deadlift).
T-TH 35 minutes elliptical on random setting level 16 + 100 crunches. 4.5 miles 850 calories according to the machine. I sweat. A Lot. It's hard.
This Sat -- long MTB ride, lots of elevation change.
Alternate long MTB rides and long challenging hikes every weekend. Jones Gap SC is my current favorite for hiking.
The working out during the week really helps performance on the weekend. IYKWIM