TimTheAzn Posted February 22, 2016 Report Share Posted February 22, 2016 Hey Guys, so I am a pretty avid gym goer and I've been looking for some workouts that are more focused on getting in better shape for riding. I know the basic muscle groups that I should focus on but havent found a good regime specifically targeted for motorcyclists. Has anyone had any experience with this? Any personal trainers out there? (Advice/ workout plans aren't free I know.) Quote Link to comment Share on other sites More sharing options...
sprocket226 Posted February 22, 2016 Report Share Posted February 22, 2016 12 ounce curls... (j/k) Right about this time of year I start hitting the weights for the upcoming season. I do all kinds of excersizes though, try to get each group in shape. Now that I have a S/S, I'm thinking squats, dead lift, bent over rows, all may become more of a priority. Interested in everyone else's ideas myself too! Quote Link to comment Share on other sites More sharing options...
blue03636 Posted February 22, 2016 Report Share Posted February 22, 2016 Not really gym time but cycling. Quote Link to comment Share on other sites More sharing options...
what Posted February 22, 2016 Report Share Posted February 22, 2016 I will be cycling and working on core/lower body strength and flexibility. Who needs upper body strength anyway? Quote Link to comment Share on other sites More sharing options...
redkow97 Posted February 22, 2016 Report Share Posted February 22, 2016 I don't focus on "riding exercises" per se, but I do focus on muscular endurance rather than mass-building. My knees kind of hurt periodically anyway, so that's part of it for me, but I tend to spend a good 10 minute stretching, and then I never do fewer than 15 reps. 25 is preferable. Much lower weight than most other people at the gym. To me, that simulates a race condition more than doing a 10 rep max at higher weight. I typically do dumbell lunges (15 per leg, working up in weight until I can't complete the set), then some ab stuff to rest my legs, then calf raises, then abduction and adduction machines, then more abs, then squats to end the workout. I will do 45-135 lbs. "drop-sets" where I do up to 50 reps, rack the bar, peal off some weight, and then go until failure at the reduced weigh. When I can't squat the bar anymore, I stretch more (vomit?) and go home. On days I'm feeling less intense, I will do the quad extension machine instead of the squats, but even on that, I try to do lower weight and focus on going slow and holding my legs in the extended position. I make 100 lbs. reps look really difficult even though I can probably do just as many reps at 200 lbs. with less deliberate form. Again, riding is more about holding your body weight in a controlled manner, so i like to think form is more important than mass. Quote Link to comment Share on other sites More sharing options...
dustinsn3485 Posted February 22, 2016 Report Share Posted February 22, 2016 I've got a rowing machine that Ive started using. Kinda works everything. Like it most for the cardio. Quote Link to comment Share on other sites More sharing options...
Bad324 Posted February 22, 2016 Report Share Posted February 22, 2016 39 minutes ago, dustinsn3485 said: I've got a rowing machine that Ive started using. Kinda works everything. Like it most for the cardio. I want a rowing machine. Used one way back in the day and loved it Quote Link to comment Share on other sites More sharing options...
TimTheAzn Posted February 22, 2016 Author Report Share Posted February 22, 2016 I wouldn't say I am completely out of riding shape, I just want to be in better riding shape. Also the couple routines I usually do are getting old so I was looking for something to refresh my workout. Quote Link to comment Share on other sites More sharing options...
motocat12 Posted February 22, 2016 Report Share Posted February 22, 2016 farmer carries, or just grab 2 big dumbells and see how long your grip lasts. Back extensions /core work flexibility/stretching neck exercises toe lifts Quote Link to comment Share on other sites More sharing options...
whaler Posted February 22, 2016 Report Share Posted February 22, 2016 Most racers focus on cycling for cardio and leg strength/endurance. Quote Link to comment Share on other sites More sharing options...
redkow97 Posted February 23, 2016 Report Share Posted February 23, 2016 25 minutes ago, whaler said: Most racers focus on cycling for cardio and leg strength/endurance. Problem is you have to cycle for a long time to get a decent workout. I love row machines, but I rub my tail bone raw on them. Quote Link to comment Share on other sites More sharing options...
blue03636 Posted February 23, 2016 Report Share Posted February 23, 2016 Not if you hit hills. Quote Link to comment Share on other sites More sharing options...
zx3vfr Posted February 23, 2016 Report Share Posted February 23, 2016 5 sets of 3-5 progressively increasing weight using only controlled movements. Basically a modified strong lifts. I have no desire to build muscle. Also minimum 60 miles peddling a week. Quote Link to comment Share on other sites More sharing options...
motocat12 Posted February 24, 2016 Report Share Posted February 24, 2016 I've got one of these for the office/sitting at the computer. It can make you sweat and pump your forearms in under a minute going for max rpm. http://www.amazon.com/Dynaflex-Pro-Gyro-Exerciser/dp/B004RZIBZU Quote Link to comment Share on other sites More sharing options...
blue03636 Posted February 24, 2016 Report Share Posted February 24, 2016 You do know that you don't need forearm strength to ride. Quote Link to comment Share on other sites More sharing options...
TimTheAzn Posted February 24, 2016 Author Report Share Posted February 24, 2016 I get my forearm strength from other activities. That Pro Gyro is cool though, a guy in my office has one. Quote Link to comment Share on other sites More sharing options...
motocat12 Posted February 24, 2016 Report Share Posted February 24, 2016 1 hour ago, blue03636 said: You do know that you don't need forearm strength to ride. Off pavement? Endurance? Quote Link to comment Share on other sites More sharing options...
3.504 Posted February 24, 2016 Report Share Posted February 24, 2016 Forearm strength training, for riding, is a bad deal. The larger the muscles, the more restrictive they are to blood flow. This is the cause of arm pump. Focus on core strength, cardio, endurance, and stretching. Always do a stretch routine. Fighting arm pump is something I struggle with. 11 years of wrenching professionally has left me with Popeye forearms. Before a race, I hydrate by drinking more than 1 gallon of water a day a few days out from the race. That week leading up to the race I do several forearm stretch routines. 1st looks like you're praying, palms together, elbows out, fingers to the ceiling. Next is hands opposite, backs of hands together, elbows out, fingers toward floor. In between these two stretches I roll the hands together to stretch the sides of the forearms. Do this for 15-20 minutes, usually while watching tv. The best workout for riding = seat time. Riding uses muscles that no other workout can use. Sent from my iPhone using Tapatalk Quote Link to comment Share on other sites More sharing options...
blue03636 Posted February 24, 2016 Report Share Posted February 24, 2016 31 minutes ago, motocat12 said: Off pavement? Endurance? Not really, you should treat the bars like boobs. Soft gentile touches. Quote Link to comment Share on other sites More sharing options...
Tpoppa Posted February 24, 2016 Report Share Posted February 24, 2016 500 miles of twisties with limited stops is great for endurance 2 Quote Link to comment Share on other sites More sharing options...
3.504 Posted February 24, 2016 Report Share Posted February 24, 2016 Not really, you should treat the bars like boobs. Soft gentile touches. [emoji4] So I should tune in Tokyo? Sent from my iPhone using Tapatalk 1 Quote Link to comment Share on other sites More sharing options...
redkow97 Posted February 24, 2016 Report Share Posted February 24, 2016 7 hours ago, blue03636 said: Not really, you should treat the bars like boobs. Soft gentile touches. The corners come up a lot more often when you're on a smaller track. Plus shitty drum brakes don't respond (at all) to soft gentle touches! Quote Link to comment Share on other sites More sharing options...
jschaf Posted February 24, 2016 Report Share Posted February 24, 2016 Been doing elliptical workouts & bicycle mag trainer workouts over the winter just to offset winter eating & beer drinking. I will do the motorcycle specific exercises on the motorcycle when the weather breaks. I know my thighs will be a little sore after the 1st brisk ride or 2 but that goes away. It's better just to be loose on the bike & let it do what it needs to do than to muscle up & try to fight the bike anyhow. Quote Link to comment Share on other sites More sharing options...
blue03636 Posted February 24, 2016 Report Share Posted February 24, 2016 1 hour ago, redkow97 said: The corners come up a lot more often when you're on a smaller track. Plus shitty drum brakes don't respond (at all) to soft gentle touches! Frequency of corners still doesn't mean you should manhandle things. Quote Link to comment Share on other sites More sharing options...
Tpoppa Posted February 24, 2016 Report Share Posted February 24, 2016 I have been using EMS to build core strength. The results have been really good. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.