Posts
3891
Joined
3/5/2007
Location
Adelaide
AU
Edited Date/Time
7/21/2012 12:58pm
Had a meeting on the weekend where the track turned pretty brutal (see pic),
I lasted fine for the first moto (they're only 10min +1 lap), but my arms died on my half way through the second moto, and i never could get going in the third, they were shot. The bars felt so harsh and like they were going to pop out of my hands if i went any harder. I feel as though i hang on with my knees and not grip so tight with my hands, but the fact of the matter is you still need strength/fitness to hang onto a bike when it's rough, right?
My cardio felt fine, but my arms could not hold on, arm pump and fatigue.
So what exercises do you do? I figure low weight/high rep routines, but what hinders and helps, I don't know. Only riding on weekends limits bike time, so is there much i can do to help bike fitness without the bike?
I lasted fine for the first moto (they're only 10min +1 lap), but my arms died on my half way through the second moto, and i never could get going in the third, they were shot. The bars felt so harsh and like they were going to pop out of my hands if i went any harder. I feel as though i hang on with my knees and not grip so tight with my hands, but the fact of the matter is you still need strength/fitness to hang onto a bike when it's rough, right?
My cardio felt fine, but my arms could not hold on, arm pump and fatigue.
So what exercises do you do? I figure low weight/high rep routines, but what hinders and helps, I don't know. Only riding on weekends limits bike time, so is there much i can do to help bike fitness without the bike?
Build the base of staying on the track for 20 mins and then ramp up the intensity.
I know you said getting fit without the bike, but to me that's like the magic pill that doesn't exist.
I say without the bike because riding during the week isn't really an option, i finish work at 5.30 and it's pretty much dark by then. And with only riding on weekends, it's pretty easy to have other things on and then all of a sudden you find yourself only riding twice in a month, etc.
I'm not looking to be a 25min moto machine, just something to help limp me over the line in the somewhat small 10 minute moto's (never never feel so quick when your on the bike!). I could do it in the first moto, but fatigue set in i suppose and sent my arms jelly for the rest of the day.
For arm pump....there is no magical cure.....it's just getting all the seat time on the bike you can handle. Focus on your breathing when you ride , and when practicing.....just do long motos at about 70% or so.....but keep riding.
I learned a long time ago that if I can ride 3 -4 times a week for about 3 weeks....it really helps arm pump. If I only ride once or twice a week......it'll take months! Get a ton of riding in a short amount of time.
Hope that helps Tobz.
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I'll be off googling core exercises now
BUT.....I know for a fact , that my cardio will be descent when i get back on the bike.....but I'll seriously be doing 2 , 3 or 4 lap motos the first few rides....because that is ALL my arms will let me do. It gets irritating coming back from something like this , and after a short moto I haven't even really broken a sweat and am not breathing heavy....but my arms feel like they were ran over by a truck!
But like I was saying....if you just "go ride".....not pushing yourself to hard , but just ride to get laps in , and do this for just a few weeks , about 3 - 4 times a week....it helps you get past that real bad arm pump stage quick! Then....the good news is , you can go back to riding 1 - 2 times a week , and it won't affect you near as much. Remember to focus on your breathing....I mean really concentrate on it. And make sure you are using your nose as well....not just the mouth.
That had the potential to be so bad its scary to think what could have happened.
https://youtu.be/2yMbDQbr2iA
If you want your arms to last longer, do pushups, that will make a difference big enough
Pit Row
I normally like to get a decent mix of running, cycling, circuit training (concentrating on core strength exercises) boxing and spinning. Sometimes doing longer less intense sessions and sometimes shorter interval sessions (google tabata intervals- thats a really good way to train on the spin bike and the rowing machine if you dont have alot of time spare- just dont do it more than once or twice a week!!!!)
I try and limit the amount of weights i do and do mainly cardio- i enjoy going running with the dog (not as much as the dog does! lol) , i find that helps motivate me to go running!
Just in the process of trying to get fit myself! I had a rod removed from my tibia 11 weeks ago, the leg feels fine now- just the rest of me that needs to get back into shape!!
It might sound like a silly thing to say - but try to relax your hands on the grips as much as poss (in the air etc) and try to smooth out your riding style. I find that if i dont ride for a while i pump up alot worse in the first moto just from hanging on too tight!
Standing, arms out straight, roll stick with your hands till you run out of string.
Then roll it back down, don't cheat and just loosen the grip.
Running stairs for 20 minutes, quick pace jogging 3 miles in under 30 minutes,
50 pushups at a time and the stick and string thing, you should be good to go.
The only bad thing about riding all the time, and it is the best thing, is burnout imo.
good luck guy
I usually pop a couple of aspirin before I ride and that seems to help (not eliminate) with the arm pump.
An alternate workout is to buy a jack hammer and start tearing shit up. That seems to mimic a dirt bike pretty well.
tie one end around a tree, then grab the other end and hold it, lean back as far as you can... then hold that pose for as long as you can. Time yourself and keep trying to beat your record
this will work your grip strength and forearms like nothing else.... or you could just take up "tug of war", but that's harder
I talked to a well known suspension guy, who said my forks may be too soft. His thinking was that they blow through the soft part of the stroke (and sit in the hard part of the stroke), making them harsh on small bumps. I was also bottoming them all the time. I have just had them re-valved for the 3rd time, and am hoping this time they will be right. I am pretty convinced they are the source of my problem. I guess I will find out tomorrow.
EDIT: when i say "that 450" im just talking about 450s in general, not just the Suzuki, all of them. I'm thinking your solution will be to adjust your riding style to the 4 strokes, the approach is totally different and if you try to ride that 450 like you would a 125cc or 250cc two stroke then your not riding efficiently and your going to burn energy unnecessarily.
i used to suffer really bad, i found that press ups helped more then i thought and on road cycling to as you have to lean forward making your arms pump up a little and you just get used to it.
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