Bike-specific exercises?

As outside temperatures climb and middle-aged men's thoughts turn to getting the bikes out of hibernation Posted Image ,  I'm wondering if anyone does any motorcycle-specific physical exercises?  I run (5 km/3 mi) fairly regularly for cardio/weight maintenance and leg strength and do some light resistance at home with dumbbells, isometrics and other exercises.  But I also do some sport-specific exercises prior to ski season to tune up muscles I know will be taxed more heavily by downhill skiing.  There are plenty of sites on the interweb suggesting exercises for skiers.
I know abs are important for upper body support (less pressure on wrists in VFR riding posture), so I'm assuming crunches, sit-ups, leg raises, etc. will help, and legs are important for control (gripping the tank, etc.),  just wondering if anyone has a bike-specific exercise regimen that they follow?

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:laughing6-hehe:





Seriously, I ride my bicycle once a week for 1 or 2  hours....

Riding a bike has served me well...........and a few others.

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A road bike has almost the same riding position as a VFR. Trains the butt a little too but a Sargent is even better.

[image: View Post]Dutchy, on 26 March 2011 - 03:03 PM, said:

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You recommend muscle relaxant? Posted Image

[image: View Post]Belfry, on 26 March 2011 - 04:00 PM, said:

[image: View Post]Dutchy, on 26 March 2011 - 03:03 PM, said:

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You recommend muscle relaxant? Posted Image

LMAO!

Hindu push-ups, squats, and a bit of yoga stretching works for me.

I have always been fairly active and go to the fitness center three to four times a week.  I don't do anything too strenuous, but get about a half hour of cardio followed by about 45 minutes of moderate weight training and core excercises.  

I am trying to incorportate more stretching, expecially in the legs and lower body.  I think this helps with reduceing soreness associated with longer rides.

If I do any "spirited" riding on my CBR 600, my thighs get a little sore from hanging off, since I don't do it that often.

Not bike-specific per se, but I ride an exercise bike about 45 minutes/day at least 5 days a week. Combined with a healthier diet, I'm down about 20 lbs so far since January and hope to lose another 30 by the end of the year. The benefits to my riding have been very noticeable, mostly that I'm nowhere near as sore by the end of a long day's ride. I used to come home with sore knees, and within 2-days my hamstrings would be so sore that I could barely walk, especially up or down stairs. Now I can come home after a long day and not feel tired at all. I'm actually hustling around the bike a lot more, and I've even removed the BLS peg blocks for more ground clearance with no ill effects to my knees. Looking forward to my first track day at the end of April and I'm hoping to lose 5-10 more lbs before then.

Mike

So, who of you bi-cy-cal-ists have switched your front brake lever to the right side?

"I also do some sport-specific exercises prior to ski season to tune up muscles I know will be taxed more heavily by downhill skiing. "

I would think these same exercises would be very good for what's needed to ride especially if your doing track days!   :fing02:
Core, legs, stretching would be my focus(if i exercised)   :blush:
Trying to get back to it, hope to ride my mtn bike more too!   :biggrin:

[image: View Post]rangemaster, on 26 March 2011 - 05:29 PM, said:

So, who of you bi-cy-cal-ists have switched your front brake lever to the right side?


I have but may switch it back as my hydraulic discs on my mt bike can toss me over the bars pretty easily... :fing02:

Work on your core muscles, they will support your body weight and take that weight from your wrists and arms.

Sumo squats, great for the twisties out your way.

I bounce on a rebounder 30min a day. Great for overall toning and balance, including core. Also good for getting the lymph moving and very easy on the joints.
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12 oz curls anyone?

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I up the regimen to heavier weights at least once a week...

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:goofy:

Seriously though, this winter's been a bit too long and relaxing... I need to dust off my Trek and start using it.

[image: View Post]SEBSPEED, on 26 March 2011 - 08:36 PM, said:

12 oz curls anyone?

Seriously though, this winter's been a bit too long and relaxing... I need to dust off my Trek and start using it.

How about this training?
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[image: View Post]BonusVFR, on 26 March 2011 - 08:42 PM, said:

[image: View Post]SEBSPEED, on 26 March 2011 - 08:36 PM, said:

12 oz curls anyone?

Seriously though, this winter's been a bit too long and relaxing... I need to dust off my Trek and start using it.

How about this training?
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I quit cold turkey 3 months ago!   :cheerleader:

Great news!!!!!

I would give you another ticket for my B&B but you still have one!

[image: View Post]BonusVFR, on 26 March 2011 - 08:57 PM, said:

Great news!!!!!

I would give you another ticket for my B&B but you still have one!

I think my last ticket got bumped to dual occupancy for a week, didn't it? lol I/we plan to take you up on it, just don't know when!

Sorry for the   :offtopic:      :blush:

The link will show you some pretty decent exercises to get the body in shape. I follow it, but not 100%. About the only part that I skip is the bench press, the others you can do in your living room, well except fr the running, unless you have an elliptical, or treadmill, but those are no fun!!!

http://www.sportride...ness/index.html

[image: View Post]SEBSPEED, on 26 March 2011 - 08:47 PM, said:

[image: View Post]BonusVFR, on 26 March 2011 - 08:42 PM, said:

[image: View Post]SEBSPEED, on 26 March 2011 - 08:36 PM, said:

12 oz curls anyone?

Seriously though, this winter's been a bit too long and relaxing... I need to dust off my Trek and start using it.

How about this training?
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I quit cold turkey 3 months ago!   :cheerleader:
Congrats Seb, hardest thing I ever did but also the most rewarding.   :fing02:

If you want to work those muscles, you'll need to up the weight to 22oz...   :biggrin:

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Yeah, I need to get on the bike too, all the racers seem to swear by it for their mc fitness.

[image: View Post]SEBSPEED, on 26 March 2011 - 09:04 PM, said:

[image: View Post]BonusVFR, on 26 March 2011 - 08:57 PM, said:

Great news!!!!!

I would give you another ticket for my B&B but you still have one!

I think my last ticket got bumped to dual occupancy for a week, didn't it? lol I/we plan to take you up on it, just don't know when!

Sorry for the   :offtopic:      :blush:

Sure "train" out here with your bride.   :cheerleader:    :laughing6-hehe:

Two up Wing privileges included plus a tandem bike too.

Here's another set, mostly focused on flexibility.  http://www.motorcycl..._page=page&id=6

+1 on Flexibility

I firmly believe that on the track it has more to do with flexibility than strength.  If you are very flexible, you will not be fighting you body to get it in the proper position.  In the proper position you will not be fighting the bike.........

Core muscle exercises and stretching seems to work for me.  Of course I have a bad back so both are required just to ensure I don't spend days on end in pain just waking up.   :goofy:

Stretching is great for flexibility. High dose MSM supplements 3 times daily over a few months will turn you into a rubber man.
I started at 3000mg a day up to 15000mg a day now and I can bend better then I could when I was 10yrs old and I'm almost 48.

Swim Laps...you'll feel it.

yoga

Strength does play a part in riding well on the track, as does flexibility. From my experience though I can attest to the importance of cardio endurance. This is one reason why so many of the professional crowd ride road bikes. It helps strengthen the leg muscles, but also helps with the cardio portion. I was huffing and puffing in my helmet near the end of my session at Valencia. My legs and core felt fine, but I was outta breath trying to get my VFR from side-to-side in the infield area. I started running shortly after that, and wasn't as tired for my next track day at Sachsenring. I think a combination of all 3 are best, tailored to the individual needs of each rider.

Kettle bell swings (Google it) and Myotatic crunches twice a week. Moderate weight training once a week. One thing that has improved my comfort on the bike more than anything else is Hip Flexor Stretches - I do them daily. Tight hip flexors have been proven to cause an array of lower back and leg problems. If you're a professional desk jockey like me you probably have decimated hip flexors like I did. Stretch them suckers out - it'll improve your life - I promise.

Jumping rope is a simple and excellent all around conditioning excercise. Roller blading is great too if weather permits.  A couple I didn't see listed.