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I might know you from back in the day. I remember a Gary #105 from my NEMA days in the late 70's.. Could that be you?
Two things:
Bench Press, and bicep curls
The Shop
Cardio is only for bitches who need to run away
Go as intense as you can on both.
I've not done it for a year, but when I also added in hot yoga a couple times a week, I felt better and was fitter.
The biggest changes I've had to accept are: every decade it becomes noticeably more difficult make gains in conditioning. Time needed to recover from exercise and movement keeps increasing. I cannot exercise enough to overcome bad eating.
Very cool advice
Also
Thanks to everyone who added useful content to this thread
Pit Row
Workout/Cardio 3x a week.
For Cardio, I use a rower, Assualt Air bike and spin bike, I try to keep my heart rate between 120 and 130 BPM.
Weightlifting, I do two medium days and one heavy day and once every two weeks I do a 30 minute high intensity workout keeping my heart rate above 150 BPM for at least 20 minutes.
I ride 2 to 3 times a week when possible.
Short on time most of the time for workouts, I suggest these for at home.
Burpees, planks, side planks, supermans, lunges-use anything with weight, jump rope, push ups, step ups-use any stable chair-use anything with weight.
A strong core is your best friend.
Some sort of cardio every day, whether it’s going for a jog, riding the mtb, rowing or assault bike at the gym. Say 45 minutes, not super hard, I do all my cardio by HR zones, so I try to keep it in zone 3 most of the time, pushing it up to 4 if I feel good. 3 is about 130-150, 4 is about 150-170.
Sprints of some form once a week at least. Could be actually sprinting, on the mtb, or doing sprint motos. Just go full bore for a bit-rest-do it again. 5-10 sets usually.
I lift 3-4 times a week but honestly it’s more because I enjoy it a lot of the time. Moderate weight, high reps, short breaks between sets seems to work well for moto. I spend the winter going high weight low reps though-again just cause I like it.
Finally, stretch. A lot-like all the time. Optimally throw in some yoga or something too to break it up.
What do you do to keep it from being mind numbingly boring?
I have certain music playlist that can keep my mind off of the time and I usually keep an eye on the Watt output. Otherwise, youtube a past race and watch it.
Too late now.
Think a will hit taco ball for lunch
Yoga kicked my ass the one time I tried it, so I think I'll keep trying it until I can handle it. I need some flexibility. I may also try Tai chi for some all-around balance and wellness. Gotta get back to the pushups, situps and chinups and I'll be pretty well-rounded.
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