Workout for road racing

[cheesemethod]

Hi All. While I'm not a road racer yet, I am saving furiously to kit myself out to start bucket racing. I've been into going fast on 4 wheels for years, so time to give it a shot on 2.

While I don't have a whole lot of money just yet, I do have a whole bunch of spare time to go to the gym. I figure being fit and healthy will help out in terms of being fit enough to last through a race, hopefully help prevent injury with the inevitable binning, and increase power to weight ratio.

I'm a bigish guy, 6'1", 96kg but falling fast (my first real attempt to get properly fit and it's paying off well). First step being lots of cardio exercise for weight loss and general fitness.

So what muscle exercises do you racing folks do? IMO I figure I should aim for muscle endurance rather than outright strength, as there wouldn't be a whole lot of point of carrying around big arms and chest when you're trying to go fast. I also figure that back/abs/hips/shoulders/neck are good spots to target to support the body in a crash? Also how does one go about exercising your neck?

Sorry might sound a bit crazy for somebody who isn't even racing yet, but I figure I'm going to the gym lots at the moment so I may as well get it right. If I ever want to race compeditively I figure that I need to catch up with all those lucky buggers who get started as kids.

[Deano]

So what muscle exercises do you racing folks do? Also how does one go about exercising your neck?

If I ever want to race compeditively I figure that I need to catch up with all those lucky buggers who get started as kids.

Yeah wish I had started when I was 10 when my dad first offered.

I used to be extremely fit and am trying now to regain some of that myself.

Running, tricep dips, pressups, situps. Just now getting back into a bit of boxing/kickboxing training for fun.

Running for cardio fitness/stamina. Pushups and tricep dips for hard braking. Situps for some core strength.

Sitting and leaning against a wall (no chair) with legs at 90 degrees for as long as you can would also be good for the thighs - these seem to get sore after long races. I haven't been doing these but reckon they would be spot on.

A lot of the time you are straining muscles statically while cornering, which is different to a lot of other exercises.

As for the neck - lie on your back and roll backwards and forwards slowly with body weight on your neck. Or attach a weight to your head by a rope and lift head back and forward.

[DELLORTO]

just riding my bike is enough fitness for me :2guns:

bucket racing is great form of racing, if your going to save, save for a fxr150 they are fun, reliable and fast


your exercise will come in handy for an endurance race like the auckland 2 hour


mental strength is more important tho

[Deano]

just riding my bike is enough fitness for me :2guns:

bucket racing is great form of racing, if your going to save, save for a fxr150 they are fun, reliable and fast


your exercise will come in handy for an endurance race like the auckland 2 hour


mental strength is more important tho

There is nothing like doing the actual activity to strengthen the right muscles. Bucket racing is pretty full on - tracks are too short to get any rests lol.

Mental strength will only last so long though - ever heard the saying the mind is writing cheques that the body just can't cash ?

[Henk]

I try not to drink myself a headache the night before. But I'm not all that serious about my racing, quite happy being there to make up the numbers so training doesn't really come into it.

[sinfull]

I do lots of bicep lifts ! Its a hell workout but what really gives me the shits is when i run out of ice ! It just aint the same !
Mind you it would have been nice to have maybe more than just the one Abb when i hit the tarmat last week !
I'm now searching trade me for a second rib cage !

[sidecar bob]

I find that drinking copious amounts of Heineken keeps me competitive enough to spank Kickaha's arse every time.

[roadracingoldfart]

I find that drinking copious amounts of Heineken keeps me competitive enough to spank Kickaha's arse every time.


Never underestimate the grip increase you can get from a Heineken bottle.

Cold (to relax the hand muscles) ,
glass (so no chaffing) ,
shaped (for finger spread),
angular flexing (tipping the last out of a bottle ) ,
hand co-ordianting (opening a bottletop and holding the bottle as well),

All only of benifit to a half pissed sidecar passenger :laugh::shit: :stupid:

[Kickaha]

Never underestimate the grip increase you can get from a Heineken bottle.


His grip increase come from pulling his own cock(or Scrivys)

[Benk]

Sorry might sound a bit crazy for somebody who isn't even racing yet, but I figure I'm going to the gym lots at the moment so I may as well get it right. If I ever want to race compeditively I figure that I need to catch up with all those lucky buggers who get started as kids.

Im not super fit, but pretty strong, and I find heavy deadlifts to be the single most beneficial exercise for my racing. Neck strength, forearms, biceps, legs lower back and everything in between. Go heavier, and less reps to stop the increase in muscle mass and work on tendon strength instead (good for crashing).

As for cardio, I dunno, I need to pick up my game here to.

[scrivy]

I find that drinking copious amounts of Heineken keeps me competitive enough to spank Kickaha's arse every time.
Nah, you don't have to be pissed to spank Kicks arse - I find a bag over his head has the same effect........ :yes::shifty:



His grip increase come from pulling his own cock(or Scrivys)
Mines too small for him to pull....... :crybaby:

[cowboyz]

I do lots of bicep lifts ! Its a hell workout but what really gives me the shits is when i run out of ice ! It just aint the same !
Mind you it would have been nice to have maybe more than just the one Abb when i hit the tarmat last week !
I'm now searching trade me for a second rib cage !

you mean the mr Blobby look isnt on purpose? I thought it was a careful reigime designed to bounce.....

[scrivy]

To be honest, I don't think exercises are of much benefit. When I go to the gym and work certain areas, it doesn't really seem to make a shit load of difference to performance or stamina on the track. The only thing that does make a difference is doing more track time!!!

Sidecar Blob :yes: and I do no pre racing exercises, but on twisty tracks (that require more effort of input) we kick arse, and whats more, we get off our machine feeling less shattered than other fit guys on less demanding machines.
How you ask?????

Shit loads of pain killers!!!!!!!!!!!!

Nah, realistically, its all in the head. Pain is a part of racing that most people forget to factor in to a race. In all honesty, if you are not 100% expired at the end of a race, then you haven't given it your all.
Higher pain thresholds will prevail nearly everytime.

[mossy1200]

His grip increase come from pulling his own cock(or Scrivys)

This only applies if both hands are needed for the task.If not you can alternate.

[sinfull]

you mean the mr Blobby look isnt on purpose? I thought it was a careful reigime designed to bounce.....
No not a reigime as such, but you could imagine how much it would cost to feed 6 of them abbs !!!

[TonyB]

I know one thing, I have yet to find an excercise that prepares my legs well enough.

[scrivy]

His grip increase come from pulling his own cock(or Scrivys)

You offering it up for Bob then??? :gob:

[svr]

I know one thing, I have yet to find an excercise that prepares my legs well enough.

100kms of motorcycle racing hurts my legs more than 100kms of bicycle racing! Whats with that? Looking at your photo you can see why - an acute angle. Training your legs to work from that position is not advised for anyone interested in using there knees later in life ...

[roogazza]

Im not super fit, but pretty strong, and I find heavy deadlifts to be the single most beneficial exercise for my racing. Neck strength, forearms, biceps, legs lower back and everything in between. Go heavier, and less reps to stop the increase in muscle mass and work on tendon strength instead (good for crashing).

As for cardio, I dunno, I need to pick up my game here to.

Less weight more reps = endurance and tone, Benk.
Big weights, build bulk.
Nothing like riding to make you fit for riding. I also benefitted from racing the bike I rode on the road, you could do that with Prod Bikes. Gaz.

[Benk]

Less weight more reps = endurance and tone, Benk.
Big weights, build bulk.

Wrong. Big weights low reps = tendon and bone strength, not massive muscle size (which is more from intermediate reps with intermediate weight, compare muscle sizes of body builders and powerlifters). Obviously endurance is more important than strength when racing (no good being 120 kg and strong as an ox, better off being 60kg and fit), but tendon strength, and bone strength is important for anyone, and is still useful when racing.

[t3mp0r4ry nzr]

Wrong. Big weights low reps = tendon and bone strength, not massive muscle size (which is more from intermediate reps with intermediate weight, compare muscle sizes of body builders and powerlifters). Obviously endurance is more important than strength when racing (no good being 120 kg and strong as an ox, better off being 60kg and fit), but tendon strength, and bone strength is important for anyone, and is still useful when racing.

I think what Ben and Gaz are each talking about are not the same number of reps. I think Ben is talking about 1-2-3 rep sets. Gaz talking about 4-10 rep sets. low reps (1-3), heavy weight will build strength, 4-10 (less weight) will build muscle but ONLY IF you want to, meaning that you need the appropriate diet to build muscle.

For bike racing you will get the best workout from higher reps, low weight as it taxes the cardio system more than lower rep, heavier sets.

Best cardio bar none is sex! 20 mins a day will get you ripped, superfit and build the core and tricept strength.

Other than that, cycling is good. running is a great cardio work out but has alot of impact on the body. Weight supplementation would be low weight, high rep squats, deadlifts, bench press, ab and lower back work.

Motox is really good for general fitness but strangely doesnt cross over to road racing as well as you may expect.

[scrivy]

Best cardio bar none is sex! 20 mins a day will get you ripped, superfit and build the core and tricept strength.


BULLSHIT!!!! Kickaha has 20 mins sex each coffee break in the back room and toilet with himself - doesn't do him any good, he's still unfit. :love:
Mind you, it could be the pies............ :laugh::shit:

[Benk]

I think what Ben and Gaz are each talking about are not the same number of reps. I think Ben is talking about 1-2-3 rep sets. Gaz talking about 4-10 rep sets. low reps (1-3), heavy weight will build strength, 4-10 (less weight) will build muscle but ONLY IF you want to, meaning that you need the appropriate diet to build muscle.


Bingo! Comment about diet is the key (and why im 102 kegs, ahaha)

[TonyB]

100kms of motorcycle racing hurts my legs more than 100kms of bicycle racing! Whats with that? Looking at your photo you can see why - an acute angle. Training your legs to work from that position is not advised for anyone interested in using there knees later in life ...
Yep thats exactly it. I wouldn't like to train my legs with that much angle at the knee, but thats where my legs are at when racing. I thought I had it sussed when I was doing 15 to 20 reps, going to about 75/80° knee angle and going as heavy as I could while doing that (burn legs BURN) Nope! Still didn't work.

According to Keith Code, you should use the inner thigh muscles to pull yourself across the bike (not use quads to lift yourself across). Have yet to master that, but have been doing the leg squeeze abductors at the gym.

One thing I find does help the quads is squatting down to work on my bikes...shitty bikes that need constant work may be the answer to leg strength for racing lol