Trainig for a race
I'm starting training for a race in late April. I'm not unfit, threshold of around 150ish watts. How can i boost this up to around 200 easily? I've only got 2 doacle routes from where i live, the first has a 20-30min climb and 2or3 short burst climbs, the other is flat and about 45mins. Also when i train sometimes my right leg tightens up after 10mins or so. I stretch out fully for 10mins but it still tightens. Also how important is upper-body strength for mountain bike races?