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Cutting, bulking, off season
A good breakfast and starting to hydrate the day before riding has made the biggest difference for me. I’m 44 now but in my 30’s I noticed a big difference in my body and how much dehydration effected my performance. I don’t do Gatorade but have picked up a trick our local Olympic athletes use - mixing a small amount of juice with my water (which allows the body to retain water better without having to use salts) then on the day of riding I only drink water. If I stick to this I notice my muscles feel significantly better after a hard day at the track.
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so i would advise you to take very serious your warmups, before ride, before train, warmup right and prepare your body to perform.....
then there is a lot of ways for you to get your cardio workout, choose the ones that give you the less impact forces on your joints, look for information on the good workout techniques to gain cardio, and the way to control it that suits you better.......
be careful with what you do with strength training, its where most mistakes are made, get good advice, film yourself training so you can see your positions. i would advise you to ride, ride as much as you can and you will be stronger, specially if you finish your day ridding day with a long moto, that and good cardio will take you far.....
but for me, the best advice of all is for you to stretch your body every time you train or ride, when you get home and after your shower, lay down on the floor and stretch yourself good, yoga is now the "cool" way, but a simple routine of exercises that allow you to stretch and relax all your body parts will be vital for your recovery and your body health maintenance, you will be surprised how you feel in the morning.....
and last, find a way that makes you feel good and you have fun doing it :-)
Look at a simple macro calculator and determine how many calories of proteins, carbs, and fats you should be consuming based on the estimation of what you are burning. Get a food scale to and weigh meals out and before long you will be able to just look at stuff and have a good idea of your macros. If you are working out and riding motos someone like you cant really overeat. Eat tons of pasta, veggies, more chicken than red meat and you will be good to go. I like chicken thighs because they are way juicier (fattier) and taste better than chicken breasts.
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Pit Row
This would never be possible otherwise. So if you’re determined and putting in effort in rowing, it will give results. Of course this applies to all training, but with rowing you cower a big area of your body.
The low intensity I keep it in zone 1 and 2 - mostly 2. The high intensity I keep it in 3 and try to break into 4 and 5 throughout the ride a few times but majority of the time is in zone 3.
Other than the stationary bike I have been doing a lot of balance oriented exercises.
One legged squats, squats on bosu ball, push-ups where you lift a leg and hand off the ground in between each rep, or use dumbbells as handles and do a dumbbell row in between each push-up, those style push-ups work your core and balance so massively.
If you think about riding, it’s so much about balance, legs, and core.
The more balanced and neutral on the bike you can be, the less you’re fighting yourself and the bike, and the easier it comes.
I’m able to ride longer than ever before.
What’s wild is I’ve noticed when riding even when pushing 90% of my fastest pace (about as fast as I’m comfortable going - safely and smoothly) I stay in zones 1 and 2 almost exclusively. I would have thought I’d be much closer to the higher heart rate zones but it isn’t the case for me. Granted it’s on practice days and the track isn’t as rough as a race day or a really rough practice day, but still was surprising to me.
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