Serious question regarding gym

**Ivan** · 27th April 2010, 21:00

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** · 28th April 2010, 13:03

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** · 28th April 2010, 13:37

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** · 28th April 2010, 16:40

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** · 28th April 2010, 16:54

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.

Originally Posted by 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

**Ivan** · 28th April 2010, 16:59

yeah our gym is pretty basic tho

**javawocky** · 28th April 2010, 17:26

Originally Posted by Ivan

...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** · 28th April 2010, 17:40

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** · 28th April 2010, 18:36

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** · 28th April 2010, 18:57

Originally Posted by Ivan

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.

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

**FZRSuper** · 28th April 2010, 19:15

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/1,6...5681-1,00.html

**neil_cb125t** · 28th April 2010, 20:24

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** · 28th April 2010, 20:35

Originally Posted by FZRSuper

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** · 28th April 2010, 21:08

Originally Posted by firefighter

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.

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

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.