Posts
803
Joined
8/21/2016
Location
Spring, TX
US
Edited Date/Time
5/17/2022 8:50pm
Ok, I need to get myself back into shape in a bad way. I fell off the wagon a couple years ago due to an injury followed by some minor health issues that have since been sorted out.
I’m going to do everything I can to qualify for Loretta’s in 40+ next year and it’s going to start with my fitness. I know I need to do cardio and a lot of it. I need to shed at least 20lbs too. I’m just looking for some recommendations on what I need to be doing and how to do it at my age.
I spent years working out and building muscle just for the mirror and pulling ass, and it worked great, but I was never really in great shape though I looked it. So honestly, that’s the only way I know to work out.
Any input is appreciated, thanks.
I’m going to do everything I can to qualify for Loretta’s in 40+ next year and it’s going to start with my fitness. I know I need to do cardio and a lot of it. I need to shed at least 20lbs too. I’m just looking for some recommendations on what I need to be doing and how to do it at my age.
I spent years working out and building muscle just for the mirror and pulling ass, and it worked great, but I was never really in great shape though I looked it. So honestly, that’s the only way I know to work out.
Any input is appreciated, thanks.
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After 3 months you will be ready to start adding strength training to your routine and cutting back a little on cardio. Make sure you schedule rest days every 3rd day. 58 YO with damage to knees, back, shoulders, so I avoid impact at all costs.
I can lose 5 lbs in 2 weeks with the rower, as long as I don't drink beer and watch what I eat a little. I'm not very fast but I can do a 20 min moto at a decent pace with no drop off in lap times. Fitness is my only advantage cause I ain't got speed or skill!
Hammer 663s
I also go for a 45-minute walk every day with the dogs, and can add arm workouts here, too (front and lateral raises, isometric bicep / triceps curls and shoulder / chest presses). Again, very easy on the body but a good way to slip in a workout without traveling to a gym.
A lot of guys use the Concept Rowers, and if you want to add this to your cardio routine, I think there are good benefits with low - no impact here as well.
For me, the elliptical just did the trick with getting in a workout with my busy work / farm schedule, and really helping when it came race time. Oh, and I'm 60 years old this year, never thought I'd make it this far!
I was in the same boat. Used to workout allot and thought I was in decent shape. Did 10-15kft of climbing a week on a mtb, moto’d, rode standup jetskis in the surf and lifted weights and thought I ate decent but still ate bread, pasta and cheese occasionally. Always got arm pump and got tired after a few laps. Weighed 190+lbs.
Took 8years off moto and started only eating whole food as they come 6months before I started again..basically meat, vegetables, fruit and nuts only. It’s hard for a couple weeks but once you get used to it regular food makes you feel like crap. Now I just do 20-30min of cardio 3-5days a week and do some dumbbell and bodyweight exercises in a circuit and I’m 165lbs and kept the majority of the muscle and don’t get any arm pump and can do 30min motos no problem. Also no more nagging injuries caused by inflammation you get from eating like a normal person..I’m also 10years older but in way better shape..Can send you my exact workout if you want but it’s just basic stuff. I typed it out already to give to a friend.
Bend your ass around like Gumby.
Shit'll make you feel great
Start 2x per month, then go to 1x and eventually DIY with some yoga if possible
For exercise, like others have said, low impact is recommended. I use both a Concept 2 rower and a Bowflex Max unit - do both steady state and HIIT training.
For weights, I really like the X3 system - it uses VERY heavy duty latex bands - up to 600 lbs of resistance, and very easy on your joints and body, plus it's very time effective - workouts are only about 15 min or so
1. Flexibility.. This needs to be most important. Spend the most time on this.. It will improve your riding 10 fold, and make you less injury prone.
2.Fitness. If you can do 120-180minutes of cycling/assault bike/Rower.. Doesnt matter necessarily how it gets broken up as long as you are doing your minutes with your heart rate about 65-75% of your Max Heart Rate.. If you split it up into 1 session being shorter duration sprints and 1 session of much longer steady state something like, Session 1, 60min cycle/row with 65-80% Max Hr. Session 2, 4min sprints x 5 sessions with a 1:1 (rest:recovery) ratio, thats 40 minutes of Charge, Rest Repeat.. then Session 3 Repeat Session 1.
3. More Flexibility.
Most men have the strength to ride moto.. most limitation is they cant move properly from years of construction or desk work.. things get locked up over time when they get forgotten about...
i also do more stretching but hey who counts that.
Your resting heart rate will tell you if you are over training or not based on if it is elevated in the mornings. This will also allow you to quantify if you are getting in better shape or not when resting heart rate drops over time.
Things can get alot more in depth obviously but if I have any advise it is for sure get a heart rate monitor.
Pit Row
For at least the first month, build your base heart rate foundation (Zone 1 and 2 only). Train in those zones for at least 30 minutes. If you get into zone 3, then back down. During this time period, work on core and lower back strength as well as establishing a good nutritional regime. Your recovery process will be a key ingredient.
Yoga classes for the first couple of months will do you wonders beyond your imagination.
You seem to know how to build strength, so do what you do but don't build bulk. You need a combination of strength and endurance so more reps and keep it to 3 sets.
Cardio.....
You will need sprint cardio and load cardio. Sprint Cardio-once a week 3 sets: 0 to Max HR (able to breathe without shortness of breath) maintain for up to 5 minutes. This is for rowing machine, cycling, spin bike, elliptical or treadmill. If running, 50 yard sprints, 5 minute time clock. 30 second break between sprints. Load cardio, just get up to zone 4 at a moderate pace then maintain for 30 to 40 minutes.
A GPS watch and the LIT pro App is great for logging lap times (looking for consistency) Bonus, is it will let you know what line was faster in sections when you switch them up.
Off season riding, racing, Area Qualifier
Practice days, rougher the track the better. Hammer down, 15 to 20 minute sessions, practice sections and work on technique. Look for different lines.
Training for Regional and LL's.
Practice days, rougher the track the better and practice like you are racing. 2 sessions at 20 minutes each will be good. 3rd session, go 25 to 30 minutes and work on consistency, even if you fade stay on the track at the slower pace until your time is up.
Once you feel you are decent with fitness as in a local 5 lap race is nothing, seat time will be more important. So try to substitute a cardio day with riding.
A healthy diet is just as important. For me I just eat real food no junk (maybe the occasional iced coffee) and feel great
Provided any injuries aren't too severe.
Paw Paw
The boys have set you in the correct direction with diet and exercise.
The fun part of the workout is lots of quality laps at the track.
Just be consistant with the progarm.
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