Serious question regarding gym

[Ivan]

Now I only want serious answers not people saying stupid stuff as per normal,

What do you racers do at the gym for a work out?

I am doing the gym down here now and am looking at doing it twice a week as the only other night the gym is open I have fire bregade training,

Basically what workouts do you do and how long at any one time?

Im doing it for 2 things racing mainly but also to get stronger for the fire bregade to

[javawocky]

Seeing as no serious racers have come forward yet...

Last year, when I was unfit(er), I did my first track day at HD. First session, came off panting, second session had to slow down as my arms were giving in (mainly from the death grip) and I was buggered, did two more sessions and went home. Had 2 days of achy

Started Gym program, after a month went back to HD. Did all six session in the sunny heat without a problem. Other riders from my group were puffing and panting and red in the face, but I was fine.

More recently, did Puke without problem.

Here's what I do...
mon-fri 1 hour a day before work. Gym is in spitting distance of work btw.
10Min Cycle machine
3 sets of 16: Chest press - Leg press - Latt pulldowns - dumbell arm raises - T Bar lifts (for back) (My program is for core strength not Arny look alike stuff)
4x 500m rowing machine 30sec break in between
45' Abb hold thingy with another abb type workout which kills the sides.
10min treadmill
Shower
Go to work

Doesn't take long to see results if you keep at it.
Anyway, that's the Track Hero's workout for ya, if you want a serious racers workout ask Mr Stroud who did pretty well this year or even Mr Cole could chip in (Bluebird pun intended this time, the last time I wrote this replay my computer crashed, so it was unintention back then =) )

[Toast]

Legs and core are good to work on, as for most sports really. I find this especially so for myself as I seem to weight the pegs a lot.

A bit of chest strength is fairly important too, as when you start braking real hard it’s probably heading up over a G. That was the area I felt most stuffed for when I came back to it this Feb after 2 months in a cast, and it really held me back.

Squats, stability exercises (squats on a swiss ball are a good one to work towards), bench press are good.

A bit of cardio to keep the brain fuelled with O2 when you’re pushing it certainly seems to help, too, but that’s not hard to pick up in a short time.

It makes a big difference to your on-track learning when you’re not struggling with fitness (as I am now, post injury). Definitely worth the work you put in!

[Ivan]

cheers guys i will go attempt them soon when i head down to gym
Yeah i am after core strength alot to so alot of those ideas will work out

[sharky]

Usually when you join the gym they sort you out with a program tailored to your specific requirements. Also there is some outfit that advertises in 'The Riders Brief" (AMCC newsletter) about fitness training for racing.


Now I only want serious answers not people saying stupid stuff as per normal,

What do you racers do at the gym for a work out?

I am doing the gym down here now and am looking at doing it twice a week as the only other night the gym is open I have fire bregade training,


Basically what workouts do you do and how long at any one time?

Im doing it for 2 things racing mainly but also to get stronger for the fire bregade to

[Ivan]

yeah our gym is pretty basic tho

[javawocky]

...Yeah i am after core strength ...
That's what I told my instructor when I joined and thus the program.

You probably want to mix in some aerobic stuff, I wouldn't just do weights. I remeber back in the day when I used to race mx how I always got pooped out but there was nothing in the world that could convince me that going for a jog would have helped - used to think that just riding was enough, apparently not.

[Harry33]

Hey Ivan not sure if your heard of TRX suspension training. I work as a weight trainer and if you really want a awesome core workout while working on functional strength give this ago. Not sure if it's available in NZ but if you have a look on youtube you can make your own suspension straps dirt cheap.

http://www.fitnessanywhere.com/learn/

[Whitebait]

If i could give you one good bit of advice it would be to work your training into your life for example.

I bike to work (most days) 8k's each way.

I spend a lot of time on my BMX at the skatepark.

When I'm in training mode I do a lot of skipping in the shed with the doors closed...............30 mins in there in the middle of summer and you know about it and it's real good for your fatigued co-ordination.

I have never joined a gym and probably never will.

My 2 cents.

[firefighter]

Im doing it for 2 things racing mainly but also to get stronger for the fire bregade to

Get into combat challenge training, it'll be mint training for your PAC testing etc if you get to there, in fact, if you just train for your firefighting testing you will have more than enough fitness for riding. I'd put that first if I was you, if you really want it.

If you want help with your training for the combat challenge I can help (it would be perfect for you're PAC day testing as it's kinda similar) I know the guy who wins the national comp every year very very well (see him all the time) and have seen a lot of his training/trained with him.:yes:

To get there you will drastically need to work on your spelling! :innocent:

[FZRSuper]

Mate, just focus on getting a good strong core, this is really important. Also throw in some push ups (work up to sets of 50) and pull ups (wide grip, work up to 15). Get some good cardio in ya to keep yourself fast in the last couple of laps when the old boys are getting tired.

Here's a link to a good core workout:
http://www.bicycling.com/article/1,6610,s1-4-20-15681-1,00.html

[neil_cb125t]

join the force, free gym and sports membership. You are required to be fit so they have everything. Oh and the give you up to 4 hours a week off work to keep fit..... after you get your training program sorted by personal training instructor.

[Deano]

Get some good cardio in ya to keep yourself fast in the last couple of laps when the old boys are getting tired.

You might just find that the "old boys" are hard as nails and have better endurance than some of the younger fellas.

[Ivan]

Get into combat challenge training, it'll be mint training for your PAC testing etc if you get to there, in fact, if you just train for your firefighting testing you will have more than enough fitness for riding. I'd put that first if I was you, if you really want it.

If you want help with your training for the combat challenge I can help (it would be perfect for you're PAC day testing as it's kinda similar) I know the guy who wins the national comp every year very very well (see him all the time) and have seen a lot of his training/trained with him.:yes:

To get there you will drastically need to work on your spelling! :innocent:

I want to do combat challenge aye, im only in fire police at momment we have a full bregade down here at mo but as soon as ui can i want to be a fireman, Were only a voly unit down here so dont know if PAC test is something diffwerent I want to become a Permy tho.

[javawocky]

If i could give you one good bit of advice it would be to work your training into your life for example....
Yeah, I second that. I never though I would last at a Gym, but I made it the thing I do before work, been going for months now regularly.

[Ivan]

see i would cycle to work but being in fire bregade if siren goes up i know from experience that when you cycle to fire station you are no good to anyone if your puffing etc,

I drive and the gym here is 2 dollars everytime you go so it is no biggy for me, I had a good work out last night there actually on the push bike and did alot of chin ups on the bar

[Ivan]

join the force, free gym and sports membership. You are required to be fit so they have everything. Oh and the give you up to 4 hours a week off work to keep fit..... after you get your training program sorted by personal training instructor.

why would i want to do that hahaha get my hair shaved and shower with other guys Jokes nah I in fire bregade I love it I dont want to be in army navy or air force but i want to be a fireman

[discodan]

Take a look at any proffessional racer and 99% of them look the same - skinny and some look down right sickly!

I think you need to make sure that you are fit and have stong legs / core muscles. The fitter you are the better you can think when your tired, which is obviously important in bike racing as the brain is far more important than your physical characteristics.

Unfortunately I would assume that Firemen need strength and bulk, which is not great on a bike.

[FROSTY]

My opinion. Your best workout is actually on a bike going round n round the track--pure laps . second option Id suggest is on a MX bike.
I feel its best to target the specific muscle groups but also in the way they are used on the bike. Besides that I think anything thats going to raise your heart rate and increase just general fitness levels is a good thing

[Ivan]

yeah i work a pretty good job with weight lifting in a warehouse and i like to cycle when i get the chance or walk which actually i find is good to but i was just basically seeing what other guys did i know the legs are very important for racing but i also didnt want to work the wrong muscles and actually make it harder to ride

[Tim 39]

I don't think you can "work the wrong muscles" for racing, as you use almost every muscle in your body to race a bike. Because of this variety is important! personally I do a bit of cycling... normally 40-60 Km's per ride (cardio and legs at the same time) and then at the gym I do a bit of everything.. I even make up my own exercises if I'm having a problem with one area when I ride, in which case I just try to simulate the riding situation that causes the problem.
Basicly at the gym you want to do anything with your arms/shoulders, core strength (basicly the more awkward and gay looking the position you can get yourself in the better) and something for legs. Rowing machine is quite good becasue it does arms legs and cardio at once... but don't just to that alone

I'm not going to pretend that I'm good at race training because I'm not, but I hope that helps

[Ivan]

Nah nah all help is good,

I have been doing the excercycle do 30 minutes to warm me up which is usally 20ks then i have been doing weights usally 10 each arm then i have been doing chin ups bench pressing then the rowing machine for about 10 minutes seems to be a good workout

[gatch]

http://www.sportrider.com/features/146_0010_motorcyclist_fitness/index.html

"Strength Building

Although motorcyclists use their whole body when riding, the stomach, forearms and inner thighs are of primary importance. While working on your arms and legs, don't forget to develop core body strength. Your core, also called your trunk or center of gravity, is the fulcrum for many athletic movements and is therefore the center of strength in your extremities. Core muscles include the abdomen, lumbar region, chest (pectorals) and shoulders (trapezius and laterals). As your trunk strength increases, you'll find that you rely less on your arms to support your body while riding, freeing up your arms to control the bike with less effort."

The site goes on to list various exercises, some being of a compound nature, others isolating. However there are 4 exercises that I think are beneficial to most people, in most situations.

- Deadlifts
- Squats
- Bench press (or pressups)
- Wide grip pull ups (or some other kind of weighted rowing exercise)

They are all compound exercises, meaning they work multiple muscle groups, rather than just going for big Arnold biceps etc.
3-4 sets of 15-20 reps of each, in no particular order. In conjunction with whatever your favorite cardio is (as much as you can handle without over fatiguing yourself).

[javawocky]

... I just try to simulate the riding situation that causes the problem...
Can see some riders walking into the gym and violently throwing themselves on the floor to simulate falling all the time :apumpin:

[roogazza]

Hell I'm feeling guilty, I just ran and squeezed tennis balls, and that was for maybe a 6 hour, the rest of the time, nothing !!!!!! G.

[Dom]

Ask gixxerracer as I believe he has a strict training regiment but mainly upper body I understand involves alot of pie lifting for arm, shoulders and chest and building mass in the mid section to help keep all 165hp of that Honda on the ground! Oh and helps with Jaw strengthening too, some of the meat he likes to put in his mouth is pretty tough!

[gixerracer]

165hp thats a joke it had 210hp how else could it pull me round that fast. Now Dom you left out the 2 hours of mowing lawns on my horrible hilly back yard, i spend hours lying on the couch watching the missis struglin her arse off mowin it
Ask gixxerracer as I believe he has a strict training regiment but mainly upper body I understand involves alot of pie lifting for arm, shoulders and chest and building mass in the mid section to help keep all 165hp of that Honda on the ground! Oh and helps with Jaw strengthening too, some of the meat he likes to put in his mouth is pretty tough!

[rustic101]

If you work in town (Wellington) I can drop off or you can pick up some simple strengthening exercises and other stuff that will build up your "core, shoulders, arms and legs". The great thing is no flash equipment is required..

This should help with both your riding and professional fitness.

[Ivan]

sorry im based in the wairarapa,

I actually have myself a trainer now who is working me up for riding he has a real good program layed outfor me to and knows so much about muscles and whats good and whats bad and used to be an ex motorbike rider himself

[Shaun]

sorry im based in the wairarapa,

I actually have myself a trainer now who is working me up for riding he has a real good program layed outfor me to and knows so much about muscles and whats good and whats bad and used to be an ex motorbike rider himself


CADIOVASCULAR is all you need!!!!!

The very next time you finish a Qualify session and a race, have Doug take your pulse rate in the pit lane, so it has not settled before you do it, and then you need to train paying attention to your heart rate.

Push your heart rate to 10 beats per minute above the sample DOUG took, and push it up there for at least 10 minutes longer than the average race time in NZ

If you have oxygen in your blood, your muscle will be fine, but MOST IMPORTANT, so will your brain, the brain needs food 100%, and the physicall side of racing bikes, is a 100% less than the mental effort required.


NEXT IS STRECHING

Go find a GYM with lots of good looking girlies, and settle in for an hour 3x a week doing streching

Makes you more nimble, and a whole lot better at dealing with crashes.

[Shaun]

165hp thats a joke it had 210hp how else could it pull me round that fast. Now Dom you left out the 2 hours of mowing lawns on my horrible hilly back yard, i spend hours lying on the couch watching the missis struglin her arse off mowin it


Ha ha, she told me so, when we were talking about :YOU" ( Lazy ffffffer) and her new bike

of course I bribed her with a drink to get her talking.

[quickbuck]

but i want to be a fireman But, why don't you become a Fireman in the RNZAF?

[Shaun]

But, why don't you become a Fireman in the RNZAF?



That would be a brilliant idea for him

[quickbuck]

That would be a brilliant idea for him

Thanks.
Yes, there are many other benifits too, more than just the ones Neil pointed out.....

All Ivan has to do is click on the Step Up link in my sig to have a look and a think....

[gixerracer]

Wicked im guna start stretching imagine how could I could crash then
CADIOVASCULAR is all you need!!!!!

The very next time you finish a Qualify session and a race, have Doug take your pulse rate in the pit lane, so it has not settled before you do it, and then you need to train paying attention to your heart rate.

Push your heart rate to 10 beats per minute above the sample DOUG took, and push it up there for at least 10 minutes longer than the average race time in NZ

If you have oxygen in your blood, your muscle will be fine, but MOST IMPORTANT, so will your brain, the brain needs food 100%, and the physicall side of racing bikes, is a 100% less than the mental effort required.


NEXT IS STRECHING

Go find a GYM with lots of good looking girlies, and settle in for an hour 3x a week doing streching

Makes you more nimble, and a whole lot better at dealing with crashes.

[Dom]

Ivan, your kinda stuck alittle as you have to build muscle mass and strength for your job, but bike racing is quite different where you want lean muscle with not outright strength but repeditive strength movements and balance strength. Shaun is right I believe as Cardio is No1 for roadracing. If you did Motocross, going to a gym would be good but most motocrossers are alot bulkier than road boys(except gixxerracer). At the gym, see if you can do a oxygen max test I think it called or something like that. It where you max out your heart rate on a cycle machine. Then from there you have a baseline to train in. Say for example my max is 202(4 years ago), then if your heart rate is within 15% of that, you are getting max efficentiency on cardio workout. When I use to run a heart rate monitor, I could run at 180+ for like 10 mins on my MTB. You can only do it for so long and then the rest of the 1 hour ride I try to stay round 160. At 1st I felt like chucking and heart wanted to explode and I would get lite headed but after a couple of times your body adapts because you heart and lungs can start handling it. I reckon MTB is awesome for training as you get your heart rate up way higher than road cycling, it more of a full body workout and you develop greater balance and balance strength from obstacles and stop/start acceleration and decceleration. The group of us that go all the time significantly improved fitness and it helped greatly on the track. The main thing about training to push your body to make it efficent, don't just cruise. Also make sure you rest your body at least one day a week as when you muscles havn't got enough rest, they don't develop as they are trying recover and your training becomes less of a benefit. Over time you will feel your body telling you this and know to cut back, take a easy day or day off.

[Shaun]

Wicked im guna start stretching imagine how could I could crash then



Next to me. You are already the best

[Ivan]

CADIOVASCULAR is all you need!!!!!

The very next time you finish a Qualify session and a race, have Doug take your pulse rate in the pit lane, so it has not settled before you do it, and then you need to train paying attention to your heart rate.

Push your heart rate to 10 beats per minute above the sample DOUG took, and push it up there for at least 10 minutes longer than the average race time in NZ

If you have oxygen in your blood, your muscle will be fine, but MOST IMPORTANT, so will your brain, the brain needs food 100%, and the physicall side of racing bikes, is a 100% less than the mental effort required.


NEXT IS STRECHING

Go find a GYM with lots of good looking girlies, and settle in for an hour 3x a week doing streching

Makes you more nimble, and a whole lot better at dealing with crashes.

Cheers Shaun that is something I will do next weekend. Thats actually a really really good way of working out

[Ivan]

Ivan, your kinda stuck alittle as you have to build muscle mass and strength for your job, but bike racing is quite different where you want lean muscle with not outright strength but repeditive strength movements and balance strength. Shaun is right I believe as Cardio is No1 for roadracing. If you did Motocross, going to a gym would be good but most motocrossers are alot bulkier than road boys(except gixxerracer). At the gym, see if you can do a oxygen max test I think it called or something like that. It where you max out your heart rate on a cycle machine. Then from there you have a baseline to train in. Say for example my max is 202(4 years ago), then if your heart rate is within 15% of that, you are getting max efficentiency on cardio workout. When I use to run a heart rate monitor, I could run at 180+ for like 10 mins on my MTB. You can only do it for so long and then the rest of the 1 hour ride I try to stay round 160. At 1st I felt like chucking and heart wanted to explode and I would get lite headed but after a couple of times your body adapts because you heart and lungs can start handling it. I reckon MTB is awesome for training as you get your heart rate up way higher than road cycling, it more of a full body workout and you develop greater balance and balance strength from obstacles and stop/start acceleration and decceleration. The group of us that go all the time significantly improved fitness and it helped greatly on the track. The main thing about training to push your body to make it efficent, don't just cruise. Also make sure you rest your body at least one day a week as when you muscles havn't got enough rest, they don't develop as they are trying recover and your training becomes less of a benefit. Over time you will feel your body telling you this and know to cut back, take a easy day or day off.


Cheers Dom for that

[gixerracer]

Bounce god a bro. LOL If i was a stick insect like the DOM i would have been boroken in half more than once this season there is some advantages in being phat
Next to me. You are already the best

[Shaun]

Bounce god a bro. LOL If i was a stick insect like the DOM i would have been boroken in half more than once this season there is some advantages in being phat


Or you might have walked walked away with less pain and time it took to heal


Dom stick insect? There are a few funny photos of that drinker/spewer floating around at the moment, some where in Ch Ch one night I think Ha hahaha

Speak- NOT PUKE up Dom

[Ivan]

I been looking at that AirForce Fire Bregade I actually am quite keen on that

[Maido]

How to be an athlete.....

http://sphotos.ak.fbcdn.net/hphotos-ak-sjc1/hs092.snc3/15964_181772048343_705408343_2956816_4231927_n.jpg

[Ivan]

How to be an athlete.....

What die my Beard Peroxide BLonde lol

[Shaun]

I been looking at that AirForce Fire Bregade I actually am quite keen on that


Look DEEP DEEP into it mate! A it would be an honour for you to rep your country like that, apart from that, look at the $$$$$$$$$$$$ and the comradship

How old before you get to retire? And on what kind a money package?

Think Long and hard about it Ivan, Bike racing is fantastic, but only fun, unless you have that little bit of extra that Stroud and Sketchill have, and take it further, and you know me well enough to know I am not bagging you MATE!!!!!

[Dom]

Bounce god a bro. LOL If i was a stick insect like the DOM i would have been boroken in half more than once this season there is some advantages in being phat

I think fat is the right spelling for you. I would love to be round like you too Santa but I can't afford to eat all the pies and race too. I an't on a big 6 figure Honda salary like you!

[Dom]

What die my Beard Peroxide BLonde lol

I don't know if your ready for that kind of comitment and dedication just yet. Baby steps up the hill. I trained hard for a month to achieve that shape.

[Shaun]

I don't know if your ready for that kind of comitment and dedication just yet. Baby steps up the hill. I trained hard for a month to achieve that shape.


Youy only grew the beard to catch the SPEW that keeps falling outa your mouth, now get back to work in the USDA, and show them how good Kiwi,s Can be!!!!!


YO SKETCKY, Get your ARSE over therevASAP also dude, nw is the time to make a move in the USA scene, another 2years, and money will be flowing around again over there

[Ivan]

Look DEEP DEEP into it mate! A it would be an honour for you to rep your country like that, apart from that, look at the $$$$$$$$$$$$ and the comradship

How old before you get to retire? And on what kind a money package?

Think Long and hard about it Ivan, Bike racing is fantastic, but only fun, unless you have that little bit of extra that Stroud and Sketchill have, and take it further, and you know me well enough to know I am not bagging you MATE!!!!!


Nah I know your not bagging me and I race cause I want to be Rossi but I know reality is it really aint going to happen but I love the fire Service and its great I get as much of a buz at a fire as i do at a race

[SlowHand]

I'm not a racer, but google westside for skinny bastards (or ws4sb). 5/3/1 is all the rage these days too. Squats, bench, overhead press, pull ups and deadlifts are awesome. Or you can just do curlz for the gurlz...

First includes cardio. Nothing like trying to use strength when your lungs are burning!