Moto specific workouts for a vet rider

MotofactioN
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MotofactioN 9/2/2021 4:36pm
9/2/2021 4:36pm
Bench press, shoulder press, bent over rows, and most importantly SQUATS. Do leg extensions as well. Pull ups. Build some strength my friend.
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Radical
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Radical 9/2/2021 5:24pm
9/2/2021 5:24pm
I'm 59 and endurance on the bike is improving.

I run 5 miles once a week, then mountain bike for cardio once or twice,
The key is to get after it, and work on improving your run/bike times. Don't just go through the motions or it won't be enough when you try to ride MX at 100%.

Then I lift weights when I can.
Cardio is most important.
Core is second since it helps us maintain good form on the bike.
Weights are great, but not as important as the first 2.
Then ride MX of course. Nothing is better than seat time.
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Nairb#70
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Nairb#70 9/2/2021 6:33pm
9/2/2021 6:33pm
Mx746 wrote:
just wanted to add lap swimming, no impact, helps keep you stretched out.
Just look at the Olympic swimmers, should explain everything.
Meister
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Meister 9/2/2021 6:59pm
9/2/2021 6:59pm
Run.

Because it sucks. But works.
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dnf736
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dnf736 9/2/2021 7:35pm
9/2/2021 7:35pm
EBIKE! Most fun you'll ever have working out. Just came home from a 15 single track ride, exceeded my exercise goal by 303% and woulda stayed out longer but I don't have lights...yet
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mx510
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mx510 9/2/2021 7:48pm
9/2/2021 7:48pm
I second all of the Concept 2 recommendations. This next recommendation is not for everyone, but I joined a Jiu Jitsu gym this year and the workout is crazy good not to mention all of the other benefits that come with BJJ. I have dropped about 35-40 pounds since I joined, I also started a low carb cleaner eating diet.
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quadzrulebro 9/3/2021 4:32am
9/3/2021 4:32am
Unless you have an abundance of free time, clean up your diet, put in 30 hard minutes 3-4 times a week on a Concept 2 rower, and you’ll see a drastic improvements in your race results. I absolutely hate my Concept 2, but that’s because it makes me suffer and it works.
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sandman768
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sandman768 9/3/2021 4:57am
9/3/2021 4:57am
If Loretta”s is your goal, just practice starts and ride the flattest, rutted track you can find. Does the 40 class even do 20 minute motos? Last time I went down there I think we were doing 15 minute motos…. I don’t even think cardio comes into play…. Now if you want to do the afternoon GNCC”s, then we can talk cardio…. Some good info in here… for me after 40 was all about saving my body…. All low impact cardio I.E. bike, swim, rower, stretching and lots of seat time on the bike!
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onewheelwheaties 9/3/2021 5:27am
9/3/2021 5:27am
sandman768 wrote:
If Loretta”s is your goal, just practice starts and ride the flattest, rutted track you can find. Does the 40 class even do 20 minute motos...
If Loretta”s is your goal, just practice starts and ride the flattest, rutted track you can find. Does the 40 class even do 20 minute motos? Last time I went down there I think we were doing 15 minute motos…. I don’t even think cardio comes into play…. Now if you want to do the afternoon GNCC”s, then we can talk cardio…. Some good info in here… for me after 40 was all about saving my body…. All low impact cardio I.E. bike, swim, rower, stretching and lots of seat time on the bike!
I'm a 30+ guy looking to do the afternoon GNCCs next year. Besides the HIIT on my spin bike and mountain biking what should I be doing? I race a 2hr long hare scramble every weekend (or an enduro or local MX race on off weekends). I don't have much time to simulate a full 3 hour race regularly; have started dabbling in road cycling the last few weeks to maybe work on long distance workouts.
sandman768
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sandman768 9/3/2021 5:56am
9/3/2021 5:56am
onewheelwheaties wrote:
I'm a 30+ guy looking to do the afternoon GNCCs next year. Besides the HIIT on my spin bike and mountain biking what should I be...
I'm a 30+ guy looking to do the afternoon GNCCs next year. Besides the HIIT on my spin bike and mountain biking what should I be doing? I race a 2hr long hare scramble every weekend (or an enduro or local MX race on off weekends). I don't have much time to simulate a full 3 hour race regularly; have started dabbling in road cycling the last few weeks to maybe work on long distance workouts.
Sent PM…
kNewc
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kNewc 9/3/2021 6:15am
9/3/2021 6:15am
Riding mountain bike helped my fitness/bike skills more than anything. It's lower impact and gets you outside. I say mountain biking 100%
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olds cool
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olds cool 9/3/2021 12:07pm
9/3/2021 12:07pm
quadzrulebro wrote:
Unless you have an abundance of free time, clean up your diet, put in 30 hard minutes 3-4 times a week on a Concept 2 rower...
Unless you have an abundance of free time, clean up your diet, put in 30 hard minutes 3-4 times a week on a Concept 2 rower, and you’ll see a drastic improvements in your race results. I absolutely hate my Concept 2, but that’s because it makes me suffer and it works.

This is my situation. I'd much rather ride my bicycle and be outdoors but I just don't have the time to do 2 - 3 hr rides 3 or more times per week. I've had a Concept 2 rower for 8 or 9 years and used it a fair amount in the past but mostly 5k meters or shorter workouts. About a year and a half ago I more or less gave up on trying to be a serious bicyclist and started doing 10k's on the rower 3 days a week (when I could) and it made a big difference for me. After a few months I dropped around 12 - 15 lbs and I can keep it off when I stay steady at it. Lately I've had some back issues and have had to take a week or two off a couple of times to get my back sorted out (along with visits to the chiropractor and masseuse) but the weight starts creeping back up and I don't feel as good overall. At 60 it takes a little longer to psych myself up for 40 couple minutes of suffering but it feels so good when it's over. Sideways I've been off the dirt bike for a little while because of life getting in the way of my fun but things are lining up to get back at it this fall. I know I won't be as fast as I thought I was at one time Grinning but I feel pretty good about being able to go at least 15 - 20 minutes at a time without my tongue getting caught in the spokes. There'll be other excuses like arm pump, etc until I get some seat time built back up though! Tongue
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dwight955
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dwight955 9/3/2021 4:38pm
9/3/2021 4:38pm
wydopen wrote:
It’s all in the diet. If it has more than one ingredient don’t eat it. I was in the same boat. Used to workout allot and...
It’s all in the diet. If it has more than one ingredient don’t eat it.

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.
Could you be a bit more specific about your diet your comment about if it has more than one ingredient don't eat it is intriguing.
Thank you.
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neverwas 9/3/2021 4:55pm
9/3/2021 4:55pm
wydopen wrote:
It’s all in the diet. If it has more than one ingredient don’t eat it. I was in the same boat. Used to workout allot and...
It’s all in the diet. If it has more than one ingredient don’t eat it.

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.
dwight955 wrote:
Could you be a bit more specific about your diet your comment about if it has more than one ingredient don't eat it is intriguing. Thank...
Could you be a bit more specific about your diet your comment about if it has more than one ingredient don't eat it is intriguing.
Thank you.
I would all over that if tacos were one ingredient.
profeshenal125 5/16/2022 11:42am
5/16/2022 11:42am
mxman wrote:
As a Vet rider I gave this some thought. Than I always think I wish I rolled instead of slapping the ground. Age...... So master this...
As a Vet rider I gave this some thought. Than I always think I wish I rolled instead of slapping the ground. Age...... So master this and your good.




I perfected the hit, roll and slide. Sunday I went to pay membership dues the guy wasn’t there. So I checked out the hilly track. I ended up running the track especially up the hills. Great workout.
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Robbirob25
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Robbirob25 5/16/2022 12:15pm
5/16/2022 12:15pm
Hammer 663s wrote:
Get a concept 2 rower and learn to suffer on that 3-4 times a week. Vary between longer steady speed and shorter interval sessions. My sessions...
Get a concept 2 rower and learn to suffer on that 3-4 times a week. Vary between longer steady speed and shorter interval sessions. My sessions run 10-20 minutes. A rower is zero-impact cardio with strength training in one. Also spend 15-20 minutes every single day on a full-body stretching routine. Less than one hour total for the whole workout.

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! Smile

Hammer 663s
Great reply. Similar to what i do... Thanks for the validation!Wink

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wydopen
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wydopen 5/17/2022 4:26am
5/17/2022 4:26am Edited Date/Time 5/17/2022 4:32am
dwight955 wrote:
Could you be a bit more specific about your diet your comment about if it has more than one ingredient don't eat it is intriguing. Thank...
Could you be a bit more specific about your diet your comment about if it has more than one ingredient don't eat it is intriguing.
Thank you.
Basically only eat food as it comes out of the ground/off the tree or animal, nothing processed. So just meat, eggs vegetables and fruit and only water and black coffee to drink. It sounds hard but once you do it for a week or two you don’t even want the other stuff. Also only olive or avocado oil, the vegetable oil they use in restaurant and all the processed food is literal poison. I only use salt and garlic powder for seasoning..Obviously i make a few exceptions with supplements but I stuck to that almost 100% for a couple years and the results are amazing. A good way to start is if it comes in a bag or a box dont eat it. And stay away from restaurants as much as possible. Last couple months I’ve strayed a little and haven’t been working out as much. Just ate bread a few times and I could feel it for a few days after.
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Yeti831
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Yeti831 5/17/2022 6:10am
5/17/2022 6:10am
Russian crunch with a 30-45 weight, bus drivers and arm curls. After that, get on a stationary bike until damn near muscle failure.

Literally the only gym workouts I do and you’ll love the results in 2 months.

I’m 36 fwiw.
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Robbirob25
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Robbirob25 5/17/2022 6:16am
5/17/2022 6:16am
You guys may laugh at me until you try it... But Pilates are awesome for core, and then combine that with cardio and you will feel like someone kicked your ass up and down the street the next morning.
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Dirtysmile56
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Dirtysmile56 5/17/2022 7:43am
5/17/2022 7:43am
Not one mention of Wim Hof. Are any of you nuts Cold Plunging? My 25 year old kid is obsessed and constantly bugging me to do it. We bought a 150 gallon livestock water trough at Coastal a couple weeks ago and it's absolutely miserable for me. I get the shivers and it hurts but it definitely feels good after. My kid is out there every morning, even mornings he has to crack the ice off the top before getting in. It helps with my inflammation (knees,hips,ankles neck etc..) My kids knees are a ll screwed up from quitting moto and getting into park skiing.
It seems pain management is my biggest challenge these days.
We have a little home gym with a Peleton, Concept 2 Skierg, roman sit up bench, regular bench and a shit load of dumb bells and a couple kettle balls with assorted rubber bands etc and an ab tower. At 49 and having raced/ridden moto for the last 40+ years and broken half the bones in my body everything fucking hurts!! I did 3 years of HIIT training 3 days a week and it seemed like every other month I was hurt from that. I was definitely in close to the best shape of my life but it honestly beat the shit out of me. I started going to this stretch lab recently where you go in and the girls put you an a table and stretch the Eff out of you. That's a little helpful but I'm not sure it's worth the money.
Memorial day weekend begins the Old Timer National series for me at Horn Rapids up in Richland Washington. My first race in the 50exp class. I think they drop the lap times from 40 expert so it shouldn't be too hard.
Who's all going? Lots of rounds in the NW this year. Horn, Washougal, Albany, Boise and Hangtown.
Yz229
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Yz229 5/17/2022 8:13am
5/17/2022 8:13am
Tried a lot of things but carnivore diet combined with fasting for 3-4 days really works for me. I'll do Peleton, pushups, situps, lifting at gym when I have time. I do cold showers as well (Wim Hof). Surprisingly much more energy living this way then. Once I have carbs I feel trashy again.
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Zycki11
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Zycki11 5/17/2022 11:39am
5/17/2022 11:39am
Shake weight in the mirror, thank me later
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Dirty Points 5/17/2022 11:44am
5/17/2022 11:44am Edited Date/Time 5/17/2022 12:27pm
Moto-specific? Vet rider?

Just go to work on it. Get in shape. Do whatever fitness activity you actually enjoy as often as you can and for as long as you can. If you get bored, switch to another fitness activity you enjoy and maximize your time there. Remix and repeat as possible.
1
Tracktor
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Tracktor 5/17/2022 1:10pm
5/17/2022 1:10pm
Dirtysmile56 wrote:
Not one mention of Wim Hof. Are any of you nuts Cold Plunging? My 25 year old kid is obsessed and constantly bugging me to do...
Not one mention of Wim Hof. Are any of you nuts Cold Plunging? My 25 year old kid is obsessed and constantly bugging me to do it. We bought a 150 gallon livestock water trough at Coastal a couple weeks ago and it's absolutely miserable for me. I get the shivers and it hurts but it definitely feels good after. My kid is out there every morning, even mornings he has to crack the ice off the top before getting in. It helps with my inflammation (knees,hips,ankles neck etc..) My kids knees are a ll screwed up from quitting moto and getting into park skiing.
It seems pain management is my biggest challenge these days.
We have a little home gym with a Peleton, Concept 2 Skierg, roman sit up bench, regular bench and a shit load of dumb bells and a couple kettle balls with assorted rubber bands etc and an ab tower. At 49 and having raced/ridden moto for the last 40+ years and broken half the bones in my body everything fucking hurts!! I did 3 years of HIIT training 3 days a week and it seemed like every other month I was hurt from that. I was definitely in close to the best shape of my life but it honestly beat the shit out of me. I started going to this stretch lab recently where you go in and the girls put you an a table and stretch the Eff out of you. That's a little helpful but I'm not sure it's worth the money.
Memorial day weekend begins the Old Timer National series for me at Horn Rapids up in Richland Washington. My first race in the 50exp class. I think they drop the lap times from 40 expert so it shouldn't be too hard.
Who's all going? Lots of rounds in the NW this year. Horn, Washougal, Albany, Boise and Hangtown.
Started doing it about a month ago.. Love it/hate it. Hate being cold but feels so good after. Using a horse trough also, lol. Great for mind discipline also as you have to make yourself step out of comfort zone....
Moto_Geek
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Moto_Geek 5/17/2022 1:23pm
5/17/2022 1:23pm Edited Date/Time 5/17/2022 1:26pm
In my experience.. I'm 47.. in the diet department, highly reduce the carbs and sugar and yes alcohol (limit 1-2 drinks a week and soda water with lime if free).. when we get older, lots of inflammation which means fatigue, joints more swollen and digestion not happy. In 2 weeks, I had way more energy and lost weight immediately and that was just walking for exercise. Then once I felt better, do as much outdoor activity you can do like mention above mountain biking. This is going to not only increase your physical, but as you get older, very important to release daily stress. If your not happy, your not going to be motivated to do a 10-20 mile MTB loop. Don't forget to get lots of sleep when your older, I actually do a 30 minute nap now at my lunch breaks. No more afternoon dragging and feeling fatigue. This is just a side effect when you start to peak fitness again guess your body needs much more time to repair itself while you sleep. Also do sleep study, I had sleep apnea, got a CPAP.. was game change for me. These are all the basic that worked for me getting older and staying on top of my game.

stone881
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stone881 5/17/2022 2:29pm
5/17/2022 2:29pm
Some good suggestions in here, but not much mention of stretching/yoga. As you get older being flexible is a key ingredient to doing anything. Get into a routine of stretching for 15 minutes a day and it will do wonders for you.

Also I think that hanging an pull up bar somewhere that you consistently pass under, helps to force you to use it. And last but not least a TRX in somewhere around the house is awesome.
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Phillip_Lamb
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Phillip_Lamb 5/17/2022 8:50pm
5/17/2022 8:50pm
Braaaphole wrote:
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...
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.
If your already big muscle wise focus on lighter weights and hiit cardio. More muscle means your body uses more energy (hence why marathon runners are skinny anemic fucks)

Other cardio you can do is biking or swimming especially for low impact on your joints

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