Workout for Riding

[Colorado700R]

Let me start by saying I am no means a exercise guru, or gym rat.  I just put this together from what I've found that helped me be a better rider.

Ok, we're not all racer's, nor care to be!!!  But we are ALL competitive.  If we were not, we'd be riding Rancher 250s.  No one here wants to be the slowest guy in the group.

Ever since HS, and my time in the USMC, I've definitely noticed how my physical fitness can effect the sports I enjoy. 
I've found that riding is no different, and in some ways even more critical to improve my riding and those I ride with.  Just like any sport, I believe that practicing with someone better or atleast equal to your own skill will make you both better riders, and by improving your fitness will help you push them and you to an overall better performance.

The majority of the riding I do is very high speed (near race pace) trails, and therefore muscle endurance is critical to maintain pace for a full days riding, and sometimes more importantly, the less sore I am the next day or so afterward (insert old man joke here!).  So my conditioning regiment is targeted towards that endurance.

Also, most of this stuff can be done without a gym or major equipment $$$

And always stretch good before workout and riding, it makes a huge difference in recovery time!!!


Hands

Hands- We all know grip is important, without it we fall off on our asses and look stupid infront of our buddies   For this I use the old school method of a tennis ball, squeezing as much as possible continuously till muscle failure and then switch hands and repeat.  To me this isn't as much about the total force you can apply to the ball, as the repetitions of the grip.


Shoulders-chest- Your Core to muscle your quad around.

Good old fashion Pull ups and push ups.  For pull ups I use a exposed beam in my basement.  I do overhand dead hang pull-ups (no kipping) in a pyramid fashion (IE sets of 15-10-5-10-15). 
Push ups are just three max sets till burnout (No peels, you can't do these on your knees )

Also, if you happen to have a place to do dips, I would recommend those too.

Abs- The ability to keep the optimum rider position throughout the day.  You can tell a wore out rider, there butt is slid way back on the seat, arms out at full extension, praying for the trail/track to end soon (Been there done that).

Crunches / flutter kicks/ leg lifts

Crunches- max set in 2 mins (x2)

flutter kicks-max set 3 mins (x3). laying on your back put your hands under your butt.  Then keep your feet 6" above the ground alternating one leg at a time up to 45 degrees

Leg lifts- max set in 1 min. (x2) same postion and motion as flutter kicks, but feet stay together and heels must come 2" from ground every time (Serious ass kicker).



Neck- That fancy high dollar light weight helmet looks awesome, but even a $500 top of the line helmet can feel like it weighs a ton after a long high speed ride.  And if you've ever had a neck injury, you know what I mean when I say "F@cking-OWWW!!!"

Neck rolls- This is as much a stretch as it is an exercise.  On all fours plant the top of your head on the ground, leaning your neck as much as possible around in a circular motion while always maintaining the majority of your body weight on your neck.

Lower body- Quads, calves.

The sport quads we ride have atleast three shocks, but the most important two are the ones we use to walk.  Our legs provide most of our preload for jumps, propel our body to the correct position for corners, and absorb the impact of the roughest terrain.

Squats-  Good ole' fashion squats with weights at your sides ( I use my sand tires and rims)  I usually do three consecutive max reps, but also will depend on how my knees are doing.

Lunges- Don't put the sand tires down yet!!!    with weights at your side take one large step forward to completely flex that knee and strech that thigh muscle of the opposite leg, alternating legs till muscle failure.  Once again, depending on my knees personality this may be a longer or shorter exercise.


Calves- point your toes Beotch!!! 
Next time you go riding pay attention to how much your transferring weight from the back of your foot toward the heels to the ball. (You do it ALLOT!!!)

This exercise I do on a stair. Simply facing the staircase allowing my heels to fall below level with the stair, and then pushing up on my toes to full.  You can do a ton of these, your calve muscles can take a beating in my experience.





These are just what I've found helps me, I'd love to hear some other ideas for workouts.  Modding your quad to make it faster can cost big $$$, enabling your body to be a better rider is chep IMO.

Aaron

[Krandall]

Well said Aaron. It's amazing how a little physical wellness can help out a long days ride on the rappy!

[Peelz]

I just make sure to stretch forearms and shoulders alot. First all-day ride on stock 660 left me unable to lift arms past shoulders

Quadruceps as well. If you ride alot of rough stuff, they will burn.

[robkd]

Nice write up

[Lady4Fiddy]

Great... now that your doing all this exercise, I am gonna have to as well if I wanna keep up with you.  :'(

Just kidding... great exercise routine! 

So does this mean I don't have to do the Marine Corps training you threatened me with?   

[Colorado700R]

ON YOUR FACE MAGGOT!!!!!



JK

[Lady4Fiddy]

 

Oh crap!

[Colorado700R]

More good info....


Every form of atv racing has seen a steady increase of participants in the last five years.
Manufactures are producing race ready quads that can be purchased, modified minimally, and taken to the race-track. This has allowed for greater competition and has opened the door for opportunities such as sponsorships and national and international recognition. These high stake offerings have allowed the atv athlete to become more aware of the importance of staying in shape in order to be highly competitive.

ATV racing and riding is a physical sport and hobby requiring strength, balance, flexibility, and coordination. Like other sports, training can be an important tool to improve ones abilities out on the track or trail. With increased strength, endurance, and flexibility, maneuvering an atv becomes more enjoyable and safer. Whether you are a professional racer, recreational racer, or weekend warrior, a proper physical fitness program can enhance your riding potential and provide countless hours of fun.

Exercise is a science with many philosophies and disciplines, so choosing the correct way to train for a specific sport can be difficult. My goal is to educate and help racers and riders through articles like this one, so that the right programs can be chosen and practiced with good direction from fitness professionals.

Traditional exercises over the last 25 years have focused on training specific body parts and typically perform exercises in a single plane of motion, which is an unnatural form of movement for the human body. Single plane exercises can lead to imbalances in the body reinforcing poor motor skills and injuries. Single plane exercises are good for increasing strength and causing muscular hypertrophy but do not enhance human movement or performance. An example of a single plane movement would be a standing bicep curl.

Functional training is a method of training where the workouts compliment the movements and tasks being performed while participating in the sport. Functional training provides improved muscular balance and joint stability, helping to improve performance and eliminate the number of injuries sustained while participating in that sport. All functional movements involve acceleration, deceleration, and stabilization. This method of training allows the exercises being performed to utilize all three anatomical planes of motion: frontal, sagittal, and transverse. An example of a functional movement would be a lateral step press.

Atving is a full body activity requiring all aspects of human movement to be functioning at the same time. Training for a sport like this requires multiple movement exercises involving all of the bodies systems including: cardiovascular, respiratory, muscular, and nervous systems. Program design should include movements that simulate movements while riding an atv. Examples of these would be wait shifting from side to side, pushing and pulling while moving up and down, and pushing and pulling while moving side to side. Effective programs will incorporate multiple exercises, performed in circuit style fashion, varying the speed and tempo, which in return will help to develop all of the bodies systems.

Programs should be integrated, having a variety of exercises challenging balance, reaction time, flexibility, strength, and power. Integration methods serve as a beneficial tool by keeping the workouts from becoming repetitive and boring, allowing the athlete new challenges each workout.

Progression is the next important component of a successful program. Progressive training ensures there is a steady increase in strength and energetic output from one workout to the next. This method will guarantee positive results as long as the athlete is consistent with his or her training.

Structured programs should be periodized. Periodization is a technique used to cycle workouts throughout the year based on the athlete's schedule. This method not only helps the athlete to peak for optimal results, but also factors in time for rest and recovery.

The final and most important part of any fitness program is that it has to be individualized. Each and every one of us is different, and participating in a sport and hobby such as atving can lead to injuries. This is why it is very important to work with a qualified, experienced, and well-educated fitness professional. The fitness professional should also have knowledge of the sport and hobby, hopefully participating in it as well. There are all levels of education in the physical fitness profession. There are certifications that only take a few weeks to obtain and there are college degrees and certifications that take several years to achieve. Your best bet is to choose a professional with the latter. Degrees in exercise and physiology, kinesiology, physical therapy, and certified strength and conditioning coaches are good examples of education to consider when choosing a fitness professional to work with. Continued education is also an important factor as well, exercise is a science that keeps evolving as more is learned about the human body. In my 24 years of working out I have witnessed the evolution of training and can tell you from first hand experience that what is excepted as current philosophies today could very well change tomorrow due to new findings.

The added benefits of a individualized, well structured, physical fitness program can be extremely rewarding no matter what level rider you may be. These benefits will not only play an important part of your chosen sport but will also improve other aspects of your life.

By: Marc A. Spataro Moto Pro Training

Article Source: http://ezinearticles.com/?expert=Marc_Spataro
   

[Colorado700R]

There's a massive amount of info here on exercises, nutrition, Etc..

http://www.racerxvt.com/

[NaturalRaptor]

Where does the 6-pack fit in(in the ice chest)?        



JK