Good riding exercises?

ZeroG · May 9th, 2013, 10:21 AM

So I'm fixing up my first bike with @SabreValkyrn, and he suggested that I try doing some exercises to get my muscles used to riding. I took the MSF course about 5 years ago and have only ridden a couple times since then, but I am a mountain biker, so I think I'll be better off than some.

My question is, what kind of exercises do you do for riding? I doubt most casual riders bother doing anything, but maybe those of you who race?

GlassAnkles · May 9th, 2013, 10:27 AM

concept 2 rower is a top choice for MX and enduro riders, so i would assume it would apply to road racers to?

ZeroG · May 9th, 2013, 10:30 AM

Quote:

Originally Posted by GlassAnkles

concept 2 rower is a top choice for MX and enduro riders, so i would assume it would apply to road racers to?

Ah, that's a good point. I actually use those in the gym during my circuit training routine.

CC Cowboy · May 9th, 2013, 10:36 AM

I believe most racers do arm curls so they can hoist those heavy champagne bottles. Squats can help you get up off the ground after a crash. Other than that, it's all mental.

alex.s · May 9th, 2013, 10:38 AM

calves, thighs, back, triceps

ZeroG · May 9th, 2013, 10:43 AM

Quote:

Originally Posted by CC Cowboy

I believe most racers do arm curls so they can hoist those heavy champagne bottles.

Haha I'll be sure to do those

cuong-nutz · May 9th, 2013, 10:51 AM

work on your core.

Motofool · May 9th, 2013, 11:25 AM

Quote:

Originally Posted by ZeroG

...........My question is, what kind of exercises do you do for riding? I doubt most casual riders bother doing anything, but maybe those of you who race?

For common riding (not racing), your eyes and your brain are the organs that must be in top shape.

"Simply put, left untended, our visual system is designed to spot danger just far enough ahead that we’ve got time to either misjudge our situation or panic..........It all boils down to visual control. That nice balance of expectation and curiosity only happens when you control where and when you look at what parts of the road you ride." - Keith Code

http://www.motorcyclistonline.com/fe...lem_of_vision/

Check these also:

http://www.ninjette.org/forums/showthread.php?t=74072

http://www.ninjette.org/forums/showt...ighlight=shape

ZeroG · May 9th, 2013, 11:47 AM

Quote:

Originally Posted by Motofool

For common riding (not racing), your eyes and your brain are the organs that must be in top shape.

My reason for asking about exercises is more for muscle fatigue and soreness, but I'm sure you're right. I'm still a total newb, so I'll take any good advice/pointers I can get

csmith12 · May 9th, 2013, 11:50 AM

All kinds of good info here.

LEGS, LEGS, and more LEGS. Some like biking and such. The trick is to find what you like.

toddblue68 · May 9th, 2013, 09:06 PM

Quote:

Originally Posted by cuong-nutz

work on your core.

For track riding your mountain biking will help with recovery, and certainly with your braking. Legs and core will be worked pretty hard over a full day at the track. Legs because you spend a lot of time hanging off, which leaves your legs supporting your weight a lot. Your core for pretty much the same reason plus you must keep your weight off the bars in order to be smooth and allow the bike to work. Your shoulders from all the heavy braking (depending on the course).

For long distance road riding, your mental sharpness is the most important just because the wind, noise and droning will wear on you. From the physical perspective, it's again your core. Other than the seat/rider interface, I notice my back and shoulders get the most tired over long highway stints more than a few hours. On the streets, your legs don't do much since you aren't shifting around a lot. Most any resistance/circuit training will help more than you would think....except maybe curls...

adouglas · May 10th, 2013, 04:31 AM

Core.

Having said that, you'll get a lot more mileage out of proper body positioning than trying to muscle your way through.

Last weekend I went for a ride with a much younger guy (not much more than half my age) on an R1. I've got a Gixxer, so we're both riding full-on sport bikes. After one 90 minute stint he was stretching his legs out on the bike. When we stopped he was exhausted and in pain… knees, legs, arms, wrists. I had zero pain and I'm far from being an athlete.

The difference is how he was sitting on the bike vs. how I was doing it. Had little to do with conditioning.

I won't threadjack further… this warrants a different thread.

rojoracing53 · May 10th, 2013, 05:15 AM

fatigue from riding a 250

is that even possible

Even racing the 250 is a relaxing day at the spa in a physical sense. Now "racing" a 600 or bigger machine at the track and you should be in at least a bit or shape. Even at the club race level only the fastest (not many) are what you would call excellent shape and the rest are just there for the weekend fun plus the races are only 15mins long. It is t until you get to the AMA level that you find the whole field in good shape but even then in superbike class which can be nearly an hour long most of the field would start to fade and id be able to start picking them off one at a time.

If your a "Mountain biker" and I mean an actual MTBer and not one of those guys that has a mountain bike to ride on dirt paths then you should be fine as you are.

ZeroG · May 10th, 2013, 08:34 AM

Quote:

Originally Posted by rojoracing53

If your a "Mountain biker" and I mean an actual MTBer and not one of those guys that has a mountain bike to ride on dirt paths then you should be fine as you are.

Well, I prefer nice quiet trails, but all of my friends are into downhill, soooo I do downhill haha. I'm in pretty good mountain biking shape, and I've been improving a lot over the past couple years.

As for exercises, I'm seeing a lot of "core" and "legs", so I guess I'll focus on that. And if I never needed to do any of it, I won't be worse of for being in a little better shape. Thanks for the suggestions, all

ally99 · May 10th, 2013, 03:30 PM

Quote:

Originally Posted by cuong-nutz

work on your core.

I was going to say the same thing...abs, back, do lots of planks.

Motofool · May 10th, 2013, 03:59 PM

Quote:

Originally Posted by ZeroG

Well, I prefer nice quiet trails, but all of my friends are into downhill, soooo I do downhill haha.

Sorry, I had to research that:

http://en.wikipedia.org/wiki/Downhill_mountain_biking

Man !!!.....That is plenty of physical exercise !!!

I would completely disregard the advice of the friend mentioned in the first post.

drac · May 12th, 2013, 05:27 AM

12oz reducing weight curls............

csmith12 · May 12th, 2013, 08:04 AM

Lol drac..... 12oz drop sets FTW!

May 9th, 2013, 10:21 AM	#1
ZeroG ninjette.org member Name: Erik Location: Vancouver, WA Join Date: Apr 2013 Motorcycle(s): '93 Ninja 600 (project) Posts: 53	Good riding exercises? So I'm fixing up my first bike with @SabreValkyrn, and he suggested that I try doing some exercises to get my muscles used to riding. I took the MSF course about 5 years ago and have only ridden a couple times since then, but I am a mountain biker, so I think I'll be better off than some. My question is, what kind of exercises do you do for riding? I doubt most casual riders bother doing anything, but maybe those of you who race?

May 9th, 2013, 10:36 AM	#4
CC Cowboy ninjette.org certified postwhore Name: Whodat Location: Ware Is.,MA Join Date: Jan 2009 Motorcycle(s): I pass the wind! Posts: A lot. MOTM - Mar '13, Jun '14	I believe most racers do arm curls so they can hoist those heavy champagne bottles. Squats can help you get up off the ground after a crash. Other than that, it's all mental. __________________________________________________ If everything seems under control; you're just not going fast enough!
	2 out of 2 members found this post helpful.

May 9th, 2013, 10:38 AM	#5
alex.s wat Name: wat Location: tustin/long beach Join Date: Sep 2009 Motorcycle(s): wat Posts: Too much. Blog Entries: 5 MOTM - Oct '12, Feb '14	calves, thighs, back, triceps __________________________________________________

May 9th, 2013, 10:51 AM	#7
cuong-nutz RIP Alex Name: Cuong Location: Houston, TX Join Date: Apr 2011 Motorcycle(s): '10 250r, '09 265r Posts: A lot. Blog Entries: 2	work on your core. __________________________________________________ HalfFast Racing Team Serving Greater Houston Area Riders:WFO Riders MotoHouston HPC CMRA Ride Smart Fastline Lone Star Track Days

May 9th, 2013, 11:50 AM	#10
csmith12 The Corner Whisperer Name: Chris (aka Reactor) Location: Northern KY Join Date: May 2011 Motorcycle(s): 2010 250 (track), 1992 250, 2006 R6 (street/track), 2008 R6 (track) Posts: Too much. MOTY 2015, MOTM - Nov '12, Nov '13	All kinds of good info here. LEGS, LEGS, and more LEGS. Some like biking and such. The trick is to find what you like. __________________________________________________ Goal: Shake A Million Hands \| Look through the corners \| Track Day Prep \| Closest track? \| The Mid-Ohio School

May 9th, 2013, 10:27 AM	#2
GlassAnkles ninjette.org member Name: Mo Location: KS Join Date: Jan 2012 Motorcycle(s): 02 zx-12r, 13 zx-10r abs Posts: 245	concept 2 rower is a top choice for MX and enduro riders, so i would assume it would apply to road racers to?

May 10th, 2013, 04:31 AM	#12
adouglas Cat herder Name: Gort Location: A secret lair which, being secret, has an undisclosed location Join Date: May 2009 Motorcycle(s): Aprilia RS660 Posts: A lot. Blog Entries: 6 MOTM - Jul '18, Nov '16, Aug '14, May '13	Core. Having said that, you'll get a lot more mileage out of proper body positioning than trying to muscle your way through. Last weekend I went for a ride with a much younger guy (not much more than half my age) on an R1. I've got a Gixxer, so we're both riding full-on sport bikes. After one 90 minute stint he was stretching his legs out on the bike. When we stopped he was exhausted and in pain… knees, legs, arms, wrists. I had zero pain and I'm far from being an athlete. The difference is how he was sitting on the bike vs. how I was doing it. Had little to do with conditioning. I won't threadjack further… this warrants a different thread. __________________________________________________ I am NOT an adrenaline junkie, I'm a skill junkie. - csmith12 Nam et ipsa scientia potestas est. Heri historia. Cras mysterium. Hodie donum est. Carpe diem.

May 10th, 2013, 05:15 AM	#13
rojoracing53 Fast-Guy wannabe Name: Jason Location: Brentwood, Ca Join Date: Oct 2011 Motorcycle(s): 2009 Ninja250, 2011 RM-Z250, 2004 NSR50, Posts: A lot. MOTM - Jan '13	fatigue from riding a 250 is that even possible Even racing the 250 is a relaxing day at the spa in a physical sense. Now "racing" a 600 or bigger machine at the track and you should be in at least a bit or shape. Even at the club race level only the fastest (not many) are what you would call excellent shape and the rest are just there for the weekend fun plus the races are only 15mins long. It is t until you get to the AMA level that you find the whole field in good shape but even then in superbike class which can be nearly an hour long most of the field would start to fade and id be able to start picking them off one at a time. If your a "Mountain biker" and I mean an actual MTBer and not one of those guys that has a mountain bike to ride on dirt paths then you should be fine as you are.
	1 out of 1 members found this post helpful.

May 12th, 2013, 05:27 AM	#17
drac ninjette.org member Name: drac Location: VA Join Date: Mar 2012 Motorcycle(s): '88 Hurricane 600, '09 Ninja 250 Posts: 237	12oz reducing weight curls............ __________________________________________________ While no trees were harmed in making this post, a large number of electrons were severely inconvenienced.

May 12th, 2013, 08:04 AM	#18
csmith12 The Corner Whisperer Name: Chris (aka Reactor) Location: Northern KY Join Date: May 2011 Motorcycle(s): 2010 250 (track), 1992 250, 2006 R6 (street/track), 2008 R6 (track) Posts: Too much. MOTY 2015, MOTM - Nov '12, Nov '13	Lol drac..... 12oz drop sets FTW! __________________________________________________ Goal: Shake A Million Hands \| Look through the corners \| Track Day Prep \| Closest track? \| The Mid-Ohio School

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