Bike Fitness and Training

Just thought I'd open up a discussion on what (if any) fitness training otherSD riders are doing.
My job requires me to maintain a certain level of fitness but I'm looking for more and varied things, also anything specifically motorcycle orientated.
ATM I'm doing strenghth work with crosstraining inbeween (slow now because of my injuries) I've always found different people like different things and more heads are greater than one.
I'm trying to get into cycling but have yet to find the type that gets me excited.

What type of work do you do?
As for bike fitness everytime I go out on my dirtbike I suffer with fitness and think I need to get fit but forget all about it when I scull a beer or three at the end of the day

I'm a commercial Diver in the Oil and Gas industry.
Just way better to keep fit for work under water.
I have the same thing with my dirtbike (want to get a 2 Stroke) but with my job it's hard to find guys to ride with.
I don't have a problem with weight, just the endurance/strength balance...
I've been trying this chick out... And she's awesome to look at!

She's a porn star. Did soft core stripping vids.

Lemme do some searching and i'll find her vid.

Where's Ducati Pete when you need him.



************edit************
Searched and realised there's no way i'll find it. It was posted on an old fitness forum i used years ago.
DP will know her name and every movie she did though.

WTF is the unprocessed line. You mean you drink ten pints of hops???

Right, it was a tough job but i found her. The things i do for you Linga i tell ya.

Dont want to post links. Search for Susana Spears (might be spelt wrong ), that's her show name . Naked workout, sexy workout, nude workout, you get the picture. There's on on Porn Tube

She's a brunette and got a face full of slap on. Keep searching and you'll find a few with her more natural like your vid.

*viking bows and leaves the thread

She used the name Susana Spears and was popular at actiongirls.com

Well thats a suprise, I can see Wanking is you lots favourite training regime, i can imagine all the frantic engine revving with your over trained right hands

she's got a winning combo to successful fitness vids

As a physio, i've given it some thought as to specific exercises that would help w/ riding but haven't really done much myself specifically. I'd say a combination of flexibility, balance training, endurance, and core/spinal stabilization training would be appropriate. Dirt riding is arguably more orientated to dynamic balance, stability and plyometrics.

Off the top of my head (most of these vids are found from a quick search, obv try at ur own risk, not everyone's form on these is great...):
strength & stability
quads, balance to train legs for soaking up shock through pegs

glutes, hams, spinal erectors ( )

arms and core to handle bar inputs (although you should always be light on the bars)

shoulders, core, hips when you get ur knee down

glutes (similar to above but more hip flexion like riding)

adductors for gripping onto the tank


i'll try to find flexibility exercises later

I know Bradders does stability work kneeling on a big swiss ball.

Thor's daughter shows how to get fit.

Cycling will get you what you want

Yeah you have to change your whole lifestyle with cycling, its hard at the start, road work can be a grind but its the most important to get you where you want to be, best thing is find a mate to cycle with, mountain biking on the weekend with some mates, road work during the week

Well as long as its got two wheels I am happy, sitting in a car just turns you into a vegetable

i didn't know you were in this movie vike


I believe there's little evidence that says people can significantly change their muscle fiber composition (fast vs slow twitch) through working out. I honestly haven't kept up with the latest research on this, but if anyone has facts stating otherwise, I'd be intrigued! What generally happens from specific exercise is a combination of muscle hypertrophy (greater force output), fat loss (better power::weight ratio), mitochondrial growth (more efficient energy consumption), a variety of adaptations in cardiopulmonary and endocrine systems, improved coordination/muscle memory/proprioception (more efficient movement thru more efficient, precise muscle contraction). All these things occur in tandem to result in overall performance improvement. The physiological science is generally well understood, but the application is the real trick and where most people have trouble.

Everybody's correct about hard work, good discipline/adherence to a program, and functional training (as in no substitute for the activity but the activity itself). Essentially everything besides the activity can be considered cross training, which is beneficial for emphasizing individual factors of exercise adaptation (as written earlier) that may be slower to develop if performing the activity alone. The body is amazingly capable of adapting to repetitive activity (or lack of activity for that matter).

General fitness comes in all sorts of flavors and crossfit is perhaps the newest craze. "Fit" is a relative term. Sometimes athletes need to be heavier in order to create enough power in speed/contact sports. In motorsports, the machine does the acceleration and your finesse through inputs is key. Being able to deadlift 500lbs is not what I'd say to be a good measure of "riding fitness" unless you need to quickly haul your bike out of the hay, get back on the track quickly to finish the race .

Ultimately the best program is the one you enjoy, is directly applicable to your goals, and is one you stick to long term without injury

in my line of work, I don't see people very long into their training, generally just get them started on the path to independent progression (<6 wks unless postoperative).

During the 6 wks, people can demonstrate very fast gains in strength NOT from muscle growth but from neural adaptation ().

Generally follows this type of strength curve

Any visual change in muscle definition under 6 wks is likely to be from fat loss resulting more defined muscles rather than significant hypertrophy...unless the person is "augmented" by supplements or other less legal goodies that can change how their body normally works.

Wow...

This is awesome info.
Let me start by thanking you all for the input as it has given me heaps to research and I have been Googling my pants off.
I should have stated in my OP that there is no substitute for riding to be 'bike fit' This I understand completely.
I spend about 7 months away from home at work in some quite limited spaces so I was keen to find something to compliment what I was already doing.
As always the more you know, the more you need to know (very good though as the more you know the more you want to know)
We spend so much on modding our bikes (well I do ) but we neglect how much of a performance gain can be made from proper fitness.
Toseland doing 10 miles in an hour is good 16km/h is quick.
Right now I'm doing :
50min for 10km running. (treadmill)
43min 10km row (10 on a concept 2)

Cheers for the words on calories Bash, as I forgot that you can control Hypertrophy via this method well.
PBRnr... Holy crapballs! Great info... I've been reading for an hour and I still have more to go!
I'm currently on an island and have finaegled a mountain bike so at least I can try that out (no hills but a LOT of dirt)
I've already changed up my gym routine and added a few things from this thread.
Lucky for me one of my work mates is a competing powerlifter and another competes MMA (large percentage of ex-military also) so no shortage of training options. I do get sick of being the runt of the litter sometimes
Thanks again as it is hard to find what motorcyclists are really doin as it all seems to be a little cloak and dagger...

I mostly train using isometric exercises for strength. Iso's are good for training the "white" muscle near the bone, like tendons and stuff. That's where the terms deep power or density come from. Then I work on mobility, simply being able to move in any direction comfortably. Good litmus test is try to sit down and stand back up without using your hands for support. If you feel like your straining yourself, you don't have mobility. That's just the start. I don't do much cardio besides martial arts training. The key to any kind of training is proper breathing.

In 08 I had back surgery.They went thru the front which ment they cut me all the way thru.It took two years to heal once i could work out i did.my core was so week I what is you bad could not lift my legs up.I work out now 4days a week I do an hour of cardio them lift weights for my uper body.I also take suplements vitiams orange triad are great body builder.com and Jack 3d getting your core strong is important riding a bike is great also have your blood checked find out what yout testosterone is if it low they can make it better my was at 390 now it's 1009 the same like i was 19 differance your stama will be great I had not been on the track in 25 years I never got tired my last session was my best times there is a bike machine it's called expressso t hey re great and work great youmwil love it weights help s lot at 56 I did six sessions 30 minutes each and never got tired plus time in the saddle can't hurt

Well I do absolutely no exercise and it's starting to show big time! I weigh 75kg and just under 6foot tall. Getting really worried I'll seize up soon!
Just done a 2 hour Kettle Bell taster session.
What do you guys reckon to Kettles as a way to start getting flexible and into shape?

So ... to get fit for the track and just for hard street riding... MrZ32 and I got mountain bikes.... done 2 trips now up and down trails.. its fun and will be better when i get used to it....

Half way up the first hill... i badly missed my engine... really missed the power ban of my RM250... peddel power...

i think i'm a 1/4 of a hp... dyno time

BTW... fook you james for making me do this.... it was karma that you threw up on the first hill....

Yeah yeah... I know. Years of weights and no cardio kicked my arse... Then this last year of work, uni and intakes only (all my spare time gone) made it intimately worse. Back to the gym this week too... Will work back up to my 140kg bench press again