Staying Trail Fit

Discussion in 'Training/Endurance and Injury/Recovery' started by Acavin, Jan 11, 2002.

  1. Acavin

    Acavin C level Member
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    I'm a new fella to the sport, but I'm in love with the woods and tight trails. The only problem is my endurance is incredibly weak. I played sports all through high school, and I am still a pretty young sprout, but boy did that last trail tire me. Altogether we rode about 24 miles of tight Georgia woods in about 4 hours on Saturday. I felt like I had made a visit back to my two-a-day football practices in the muggy August afternoon. I've just started running to try to get in good shape again. I have a new appreciation for the older fellas ( and ladies ) that can hang it all out on those long tight trails. That crazy two stroke keeps you working too. I did notice that my shoulders and back were pretty tired. It was good stuff though. Do ya'll train at all to keep up your stamina or do ya'll even take this matter into question?

    aaron
    '98 kdx 200
     
  2. Russ VCHSS

    Russ VCHSS C level Member

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    A long time ago I read or heard that a bunch of sports specialist got together and did a stress test on different types of athletes. They hooked up little monitors like heart rate, respiration rate, etc... They tested pro-football players, race car drivers, and many other extreme sports to see which one was the most demanding on the body. I think they used Jeff Stanton or was it Bob Hanna as the motocross testee. Anyways they reported that riding bikes in a motocross race was much more demanding than any of the other sports they tested out. I am sure that woods riding is jsut as hard on the body as motocross. Welcome to the sport!! :D

    I tend to ride to train, only because I work shift work and I don't get that much time to train elsewise. I do carry a tennis ball around with me though to help train my arms while at work. I know whoo hoo!!
     
  3. dirt1016

    dirt1016 C level Member

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    I train my butt off. I run 5 miles a day three to four times a week. Tae Boe once a week (snow) saturdays I run 9-10 miles. And I do light lifting of everybody part at least once a week. oH and situps at least 5 times a week.
    I actually was really tired during the season last year. I thought I was out of shape so I trained more. But I was actually just tireing myself out with out resting. So this season I will only train verylighttly during the week and concentrate more on going out riding. Especially when there is back to back weekends. I found that rest is very important for endurance racing (h/s, enduro). I will taper workouts when the season gets closer. About two weekes before the first race.
    I have it in my head that fitness will replace my lack of natural ability!!!!!!!
     
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  4. jmd

    jmd C level Member

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    Sometimes riders in good shape get tired because of poor technique. Some tips that have helped me and my tired old body:

    1. Grip the bars lightly; tough to do at first, but you can learn to do it. It will allow you to ride longer without cramps or numbness.

    2. Stand up more, and keep your weight centered, especially during hard acceleration and braking, up hills, over obstacles. Staying centered means you don't have to simply hang on for dear life with your arms; your whole body can take up the strain. It seems like more work, but it actually lets you ride longer.

    3. Relax, and don't fight the bike as much. Don't force it to go where you want it to, gently encourage it. Of course, in some turns, you absolutely have to hit the rut, so you may have to get tough with the bike, but in general, ease up.

    4. I have found that light weight training really helps my arm strength. I do bench press, curls, and reverse wrist curls, lots of reps, light weight. And I do aerobic exercise on the days I don't lift. Lots of walking, jogging, bike riding. I'm still not in great shape, but I'm working on it. I can ride a five-hour day in the trees with just a short lunch break now, whereas four months ago that would have been impossible.
     
  5. KaliTude

    KaliTude C level Member

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    Free Weights?

    I bought a couple sets of free weights to work out with at home after work (so I can do something constructive instead of eating junk and watching TV!). Does anyone know of anywhere on-line that has instructions on excercises to do? Recommend any good books or videos?

    I find the thing that tires me out the most is all that dropping and picking up of the bike ;) I get so tired in my upper body due to a lack of upper body strength. Even when I am not falling a lot, I still get muscle fatigued in my arms, so even if I am not "tired" per se, I find myself loosing control of the front end and riding terribley.
     
  6. jmd

    jmd C level Member

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    I'll tell you what; the exercise machine I have found that best simulates riding a dirt bike is the Health Rider. You sit on a little seat, with your feet on the pedals and your arms on the handlebars, much like you're riding a Harley chopper. Then you pull the bars and push the pedals, up and down. It feels just like riding a KTM through the whoops, and seems to work the same muscles. I can only ride the bloody thing for five minutes at a time, before I have to take a gasping break, then I continue. I think that when I get to the point that I can ride that thing for forty minutes, I'll be able to ride hard, on the gas, over a rough course, for the same period.
     
  7. kyle

    kyle C level Member

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    Adding on to jmd's list, grip and squeeze the tank with your knees. You will instantly feel less strain on your arms and shoulders while standing up. It does feel weird at first but after a while but it sure helps when coming down those blue disk downhill. What is a blue disk downhill you ask? When the hill is so long and steep your front rotor turns blue. :eek:
     
  8. Acavin

    Acavin C level Member
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    I hear ya on that. I've dropped my bike so many times, and especially when you're tired, it is extremely hard to pull that thing up, but of course the only remedy for this situation is to just...well... quit falling and get good at handling tough situations.:D

    aaron
    '98 kdx 200
     
  9. Michelle

    Michelle C level Member

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    Aaron, one thing I found useful when I used to dump my bike often was my rehydration system. I don't know if you've got one or not, but if you don't - do get one.

    I'd usually just leave the bike for another half minute (hell, it can't fall down any further, and if worried about leaking fuel, would turn the tap off, but do remember to turn it back on) - have a quick drink of water, which helped also recompose myself, then pick it up.

    Also, picking the bike up, back up to the bike, bend the knees, grab the handle bar with whichever is the closest hand, then the rear of the bike, and straighten up, lifting the bike. Not always possible, but 98% of the time it is - much easier than facing the bike to pick it up.
    Also, when going on shorter rides, I'd just half fill the bike - much easier to pick up ;)

    But definitely the best thing is not to dump the bike so often.
     
  10. Chubbs

    Chubbs C level Member

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  11. dirt1016

    dirt1016 C level Member

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    Go to mxeast.com which is actually mxamerica mag
    they have a big archive of dirtbike related fitness artivcles. Very helpful.
    RonRon mx.com has his trainer put on some instructions and pics and stuff. There are more. I have to think about it.
     
  12. slowpokedennis

    slowpokedennis C level Member

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    Kali try this for exercising. www.exrx.net/Exercise Click on the female body and then on what muscle and it will tell you several exercises.
     
  13. A-Tek

    A-Tek C level Member

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    try these

    www.spinervals.com

    fitness and competition training videos for cyclists , does a good job for motrcyclists too

    www.bodyforlife.com

    get the book , training and diet plans that work
     
  14. Justin Blais

    Justin Blais C level Member

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    Aaron I think Michelle is right on the money. One of the most important things to do is stay hydrated. Your bike can't run without gas and you can't run without water. As far as crashing and how it really tires you out, I find that if I take a 20 second break get a drink of water and take my time picking up the bike and starting it I'm better off. If you kill yourself to get your bike upright and started you waste a bunch of energy and it will take you longer to get in the groove again. If you take a short break and take it easy for a few secs you hit that groove sooner. At leaste that works for me.
     
  15. Hawaiidirtrider

    Hawaiidirtrider Major Contributor!

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    Wow 2002!!!! That's a long time ago but I like the subject. It's as relative now as it will always be. I think riding is the best training. That isn't very realistic for a bunch though. Then you do whatever you can excercise wise. I don't think any one thing is especially the best. .. a little of everything is great as far as excercise to me. I like watching vids like the ones from shane watts. I have tons of vids and of all kinds of off road riding. I have tons of technique stuff...skills 1,2 and 3. There's one called motoskills that I got on ebay that is excellent. Some are repetitive but others have stuff that apply and are different. I like the world enduro video's as I ride those types of trails and I watch guys that are around the same height as me and see how they approach different obstacles and take different lines. I like outdoor mx vids too although I don't ride mx anymore I like to see the positions and lines there too. I also have tons of books for training . Dirtrider has a good book out for riding. eric gorr has a great book . I have early stuff that is excellent and still apply now. Brad Lackey has a couple of excellent books that show training as well as technique. I also have some trials vids. I have my youtube channel that I collect all kinds of bike video's including riding technique vids. There's one done by David Knight that shows techniques to hit walls and jump logs etc. I think one aspect that doesn't get talked about is breathing. I see a bunch of guys that are in way better shape than I am and much younger seem to not breathe regularly and calmly. They seem to tense up and burn out much quicker than I and I am definitely not in great shape. I'm working on changing that but for now I'm getting by more on technique than strength and cardio capacity. Trail riding is super great excercise to me. It's hard and it's fun addicting. I have been riding a bunch more in the last couple of months and I can feel my fitness improve along with timing and better line choices. ... ... 2002 huh... I don't think the original poster is even around ...and if he's still riding he probably has figured a bunch of these things out in almost 10 yrs.. Then again there are some that don't get the right info... Still this is one of the most common topics around . The info never gets old like losing weight ads in womens magazines.

    Here's a weird one. I like swimming .... mainly for forcing myself to time my breathing and control my stress level keeping myself calm. When my timing is off I know I need to swim. kinda weird huh but it works for me. ..at least for that aspect .
     
    Last edited by a moderator: May 11, 2011
  16. jaysplace408

    jaysplace408 B level Member

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    WOW 2011, I am doing what you did. We all need to do things during the week to keep in riding shape for the weekend. I started 2 years ago and got back into MTB riding during the week. It diffenently show how out of shape you can be. Breathing is the 1st issue that got better. I just don't like the gym or running.
     
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