no pain, no gain.
during the offseasons when i'm not biking, i hit the gym 3 times a week to keep myself in shape and i jog 3 miles once a week to keep my lung capicities intact. it's very important to warm up for 15 minutes before strecthing and after you've finished wroking out, do another set of streching. try not to overdo it, though, you might tear muscle tissues if you do. it sucks but when it gets dry and warm enough to go outside, it's worth all the crap i had to do to keep myself in shape. the biggest challenge is keeping yourself commited.
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