Bike fitness?

[crazyxr250rider]

Where do i start fullas????

Want to get bike fit for Summer Series so what works for you guys?

[flyingcr250]

Where do i start fullas????

Want to get bike fit for Summer Series so what works for you guys?

i just ride heaps, then when i get tired, i ride somemore, if your not sore the next day you havent had a good enough work out

[andy 101]

Where do i start fullas????

Want to get bike fit for Summer Series so what works for you guys?

You need a base fitness to start , for me it is a 10km run one night then 1 hr of weights the next, if I am not working then both the same day, or I may go for a 2hr mt bike ride, then any spare time just ride ya bike, at full race pace,all said and done it is all hard work.

[Rupe]

Where do i start fullas????

Want to get bike fit for Summer Series so what works for you guys?

If you can't fit in much time on your dirt bike, ride a bike with peddles, helps heaps

[laserracer]

i can tell how fast im going by how much my fat jiggles:niceone:

[crazyxr250rider]

bike time is minimal, say 1-2 times a week at barret park.
sounds like i need to fix my mountain bike...cant really run due to previous injuries (foot,ankle and knees). Swimming???

[little.whittle]

bike time is minimal, say 1-2 times a week at barret park.
sounds like i need to fix my mountain bike...cant really run due to previous injuries (foot,ankle and knees). Swimming???

I swim 2x 2hours a day normaly mon to fri + gym then sat morning swimming..

I think the fastest way to get your fitness back up is to do a exercycle class at the gym. They're real good much more beneficial than a mt bike ride in terms of fitness, but yea not quiet as fun

[Chia]

exercise, good nutrition and lotsa bike time... it's simple once you get into a routine.... but hard this time of year :devil2:

[cheese]

If you want to drop a few KGs it is entirely in your diet. Cut out Sugar and Booze and you will loose KGs straight away. If you want to get fit, alternate cardio with weights and that is the best way to get fit.

[Brainflex]

Swimming and MTBing are great base fitness builders, Go for as long as you can to build endurance, fit in sprints for explosive power. Also look at nutrition, eat 70 % carbs 26% protein and 4% fats. Drink lots, ideally one of the hydration drinks, make it up yourself from powder mix available at supermarkets. Test before a race to make sure of no stomach upsets.

[secondfield]

Bang your missus often and until the sweat drips off your nose.

[slowpoke]

I swim 2x 2hours a day normaly mon to fri + gym then sat morning swimming..



Am I reading this wrong? You're saying you swim 4 hours/day 6 days/week with gym 5 days/week? I take it you're entry for the Dakar Rally was accepted then?

[rossrc]

Bang your missus often and until the sweat drips off your nose.

Alternatively, bang someone elses missus for the extra adrenaline rush + the optional chase out of town if caught :devil2:

[krazzy 450]

i go to the gym 5 days a week and do a few step classes/ weight training /diet and im on protien shakes:first:

[little.whittle]

Am I reading this wrong? You're saying you swim 4 hours/day 6 days/week with gym 5 days/week? I take it you're entry for the Dakar Rally was accepted then?

Swim 4 hours a day but gym 1 or 2 times a week... But swimming is my other sport :first:

[B0000M]

shit looks like theres some fit bastards in here-

are any of you any good at racing? with these sorts of fitness levels id hope so!

[flyingcr250]

shit looks like theres some fit bastards in here-

are any of you any good at racing? with these sorts of fitness levels id hope so!

fitness is one thing, bike skills are another...lol
i suck at racing, i usually end up finishing mid pack

[SpikedPunch]

I do powerlifting 3x/week which is really fun, being a bit stronger is really helpful on the bike. Also running 2-3x/week which is really suck, but good for cardio fitness. A little bit of bmx riding too.
Of course since it's the holidays I do nothing at the moment...Not looking forward to seeing how the max lifts have gone down when I get back :(

ETA: I used to get pretty bad lower back pain after riding, and while getting better positioning on the bike helped a bit, deadlifts and other back-centric lifts like goodmornings etc have pretty much eliminated my LB pain after riding and just in general.

[crazyxr250rider]

So, this is what ive come up with- ride twice a week for 3+ hrs,bang the mrs 8-9 times a week for around 45min and swim for 1hr hard out 3 times per week sound good??

[little.whittle]

to get fit you wanna do aerobic work. and for this you dont go hard out. You want to get your heart rate at about 130-150 bpm and try keep it there for a long period ;)

[crazyxr250rider]

so going hard doesnt get you fit, eh???

[little.whittle]

so going hard doesnt get you fit, eh???

Nope as crazy as it sounds... but going hard on a bike helps for race pace =]

[crazyxr250rider]

only got limited pool time though opens at 6 and ive gota be at work by 730
not shure what hours the np/bbk pools are open

[rossrc]

to get fit you wanna do aerobic work. and for this you dont go hard out. You want to get your heart rate at about 130-150 bpm and try keep it there for a long period ;)

So you're saying practice tantric love... 8-9 times a week... hmm... won't have time to go to work... sweet! :)

[camchain]

As a currently very unfit bastard I've found even a little bit of fitness work makes a big difference, so I reckon don't make "Getting Fit" a big daunting thing.

Often overlooked benefit is that it definitely makes your riding a lot safer too.

Before a 2man (pathetic, only event this year) I went for 5 or 6 slow runs of less than an hour duration. Without this I would have cramped up after a couple of hours. If you're in over the 40 crew, you get even more out of a bit of training than if you're younger.

Suggest starting out short duration and take it real easy, to try and set the excerise habit. Beasting yourself to begin with just makes it unpleasant and de-motivating.

Couple of years ago was keen and pretty motivated after first GNCC attempt nearly killed me. I used to be heavily into weights and they're good for basic strength and isolation of muscle groups, eg legs/back/triceps are used a lot on bike, but endurance plus a bit of cardio training more important for riding.

I figured if I needed to last a 2 1/2 to 3-hour race then training should reflect that, so I did half hour on each machine, for 3-hour circuit sessions on:

1. Elliptical Cross-Trainer (Quite similar to what muscles are doing while riding)
2. Rowing machine (really good for back etc, back used all the time on bike)
3. Stationary bike

I stuck my training plan up on fridge and stuck to it. Stepped up pace to bump heart rate for cardio every now and then, but no need to blow a gasket. I would have done less than 10 of these sessions and it made a huge difference in enjoyment and results. Still got very tired but I could ride properly for whole race.

(Then I slacked off - someone start a thread on where to find motivation?)