Riding And Fitness…working That Inner Horsepower And Getting The Racer’s Edge

[G-Force]

I saw this on the web and I just want to give you guys an update (Copy from the post)

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First of all, the OBVIOUS. Ye must hydrate thineselves before and after ye gallops on thine steed. When the body feels thirst, it’s already a final warning. Overheat in progress. I’m not saying spice up your drinks with coolant. Just make it a point to always stay hydrated. Your body is losing more water than you think with those 50 pound leathers and the pounding heat. It’s funny how we always complain about the weather. When it’s too hot we bitch, when it’s raining, we bitch some more…but that’s beside the point. Let me clarify something. Alcohol is not on the drinks menu here. We’re talking electrolyte replacement beverages, juice, or plain ol’ water. On to business. FOOD. Riding on an empty stomach, and yes…even if taking a short run to get take-out is detrimental to your health. Anything can happen on the road. Your body can just bail out on ya. If you’re running a race, then carbs are a must. No, not THOSE carbs. Healthy, low sugar carbohydrates, like pasta, yams, wheat bread and brown rice. Keep sugar to a minimum. Although it gives you that quick burst of energy, it disperses quite fast, and you’ll end up on an energy slump. Keep munching those carbs in small bits throughout the day, and you’ll find your energy levels are on an uptrend. It’s called “grazing”, do cows ever get tired of standing up? Get the point? Good. Now protein is the basic cell builder. A lot of it goes to your muscles, basically feeding them with much needed amino acids. An athlete would need anywhere between 1-1.5 grams of protein a day…while a slothlete would need about half. As a racer, about .8 grams of protein would be ample. That’s about two slices of chicken, a can of tuna, a cup of cottage cheese and four egg whites a day for a 135lb person. I myself keep a log of how much protein I consume daily. I bought a protein counter booklet…It’s a personal fitness thing. You can supplement your protein intake by taking protein shakes/drinks available at most health food stores. Eating the right amount of LEAN protein, balanced carbs and good fat (olive oil, fish oil etc) will make significant changes in your fitness in just two weeks. You’ll notice the extra energy boost and shrinking waitsline, and yes, the added sex drive.

For some people, working out just doesn’t cut it. For some, it becomes a career, and for many, a lifestyle. I’ve been working out for seven years now, and I plan to do it forever. But for now, well discuss a feasible program for the rider that wants more out of his or her ride. To counter fatigue, cardiovascular workout, or cardio is a must. To keep it to a very bare minimum, try doing 20 minutes three to four times a week, at moderate intensity. I don’t wanna get too technical here, but moderate intensity is halfway between running like a Labrador with your tongue sticking out, and dribbling like an obese basset hound. Anything to keep your body moving is good. Running, Tae-Bo, Cycling, heck even ballroom dancing with your mother or your wife, or your wife’s mother, whichever you prefer. Now doing a bit of weights would do a lot of good to those muscles…I recommend enrolling in a nearby gym and working out at least even twice a week. But if you don’t want to, here are some home grown exercises that work out all the right muscles. But just in case, if you have any condition, consult your doctor to get that green light.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511791-01.jpg

[G-Force]

SQUATS. Stand with your legs shoulder width apart, keeping your back straight, lower your body down with your knees. Whether your on a scooter, cruiser or sportbike, your quad muscles (thighs) do a lot of work when shifting weight or clipping onto the tank or seat. Do 3 sets of 15 repetitions. If you don’t have weights, be creative, use your dogs.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511794-01.gif

[G-Force]

The classic pushup. This works your chest and back and triceps, giving you more strength when riding aggressively, because your back takes a whole lotta pressure especially when turning. Do one set to failure. You’ll notice that you get stronger by the day.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511796-01.jpg

[G-Force]

WRIST CURLS. Ah yes, the anti-arm pump work-out. Again, without weights, use your right brain. Pick up a large hardbound, a helmet or whatever wont whine when you wring it upwards. From a fully lowered position, raise both your wrists upwards, like your twisting your throttle, then bring them down. Do 3 sets of 25 repetitions.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511798-01.jpg

[G-Force]

CRUNCHES. Aside from helping you strengthen your midsection, it works on the muscles that can help save your internal organs…in case of…you know…hara kiri.
Keep your hands to the back of your head, look up at the ceiling, and raise your upper body. Do as many reps as you can.

Well so much for am extremely basic program, doing this every other day would be enough to start you off with a good foundation, and better riding for sure.

A lot of people ask me about supplements. As much as I’d like to get lengthy on this topic, again, lets stay basic. A multivitamin(centrum, etc.) for general health, a B-Vitamin for enhanced motor-coordination (something like enervon, or revicon), 500-1000mgs of vitamin C for immune support and fast healing…in case of…you know…WHAPPA! Swallow em daily after a meal. For those who want performance, the supplement CREATINE has been proven to increase muscularity and endurance. Make sure you buy good quality creatine. I recommend Twinlab or pro-performance. They come in capsules, drops and even candy chews. A dosage of 2.5g a day is sufficient for any adult. The loading phase, which means consuming monstrous quantities before you use creatine is unnecessary. Creatine has no known side-effects and is generally safe for everyone. As for those with joint or muscle problems, a supplement with Glucosamine and Chrondroitin works wonders. Try Schiff’s MOVE FREE or Nature Bounty’s JOINT SUPPORT COMPLEX. It also strengthens ligaments, reducing the chance of injury or damage. Again, don’t forget to consult your local medicine man in case. But all these supplements are all-natural and contain no chemicals.

…and kicking the butt is good too. You thought I was gonna forget about the smoking bit. It’s a choice, but don’t we get enough carbon monoxide from the road, our bikes, and well…other smokers? And if it’s tar you’re looking for, there’s plenty at the track…and you know I’m gonna say something wise ass, like Don’t drink and ride, well hey, I said it anyway. But hey, I’m sitting at home as I’m writing this, having a cold one…cheers to moderation baby, and here’s to you and your racers edge.

[SennaSixty8]

wtf?:laughing

[antipathy]

:laughing
Great post, G-Force! :thumbup
Nice photos too. I'll remember to pack the basketballs next time I do crunches.
Can you give us the url to the article so we'll know the source?
-Alicia

[davckilla]

WoW!!!, those looks really nasty:wow :wow

[uhmeebuh]

Originally posted by G-Force
SQUATS. Stand with your legs shoulder width apart, keeping your back straight, lower your body down with your knees. Whether your on a scooter, cruiser or sportbike, your quad muscles (thighs) do a lot of work when shifting weight or clipping onto the tank or seat. Do 3 sets of 15 repetitions. If you don’t have weights, be creative, use your dogs.


Sorry G-Force - but this info is dangerous if you like your knees. Not to mention that this is pretty ineffective for working the other muscle groups that you'll need while riding - your hips and lower back. Why cheat yourself on the squat?

Click me to learn proper squat form (http://www.deepsquatter.com/strength/archives/ls32.htm)

This link will give you good squat form that won't trash your body. It's easier to learn how to squat properly using a box squat. A box squat is where you squat down on to a bench or box to ensure good form.

Here's a run down on the box squat taken from a friends website:

"Better Form - Box squats can teach you to put less strain your knees by placing the majority of stress on the hips. In a good box squats your knees don't bend first. Instead, you sit back into the squat. This means that your hips go back first. You'll see in the image that the lifters knees are directly above his ankles, due to his wide stance and the fact that he pushed his hips back first, kept his back arched. Now he is in good position to generate extreme power. All of your squats should look just like this [without the bands]."

I've trained hundreds of athletes (some Pro's too) using this type of form. It's worked for all but 3 clients with pre-existing back problems (fused vertebrae) and knee problems (not enough range of motion in the knee). This form has also served me well through my powerlifting career.

Obviously you won't be using the bands but you can see what a box squat looks like...

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1512030-boxsquat.jpg

[uhmeebuh]

Originally posted by G-Force

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511791-01.jpg

Please consider that most bodybuilders have had their knees reconstructed because of years of "bodybuilder" squats.

Save your knees! You'll need them later...

[fonseca]

Originally posted by G-Force
WRIST CURLS. Ah yes, the anti-arm pump work-out. Again, without weights, use your right brain. Pick up a large hardbound, a helmet or whatever wont whine when you wring it upwards. From a fully lowered position, raise both your wrists upwards, like your twisting your throttle, then bring them down. Do 3 sets of 25 repetitions.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511798-01.jpg


I think I can! I think I can. Two!

[scratchpad]

Originally posted by G-Force
SQUATS. Stand with your legs shoulder width apart, keeping your back straight, lower your body down with your knees. Whether your on a scooter, cruiser or sportbike, your quad muscles (thighs) do a lot of work when shifting weight or clipping onto the tank or seat. Do 3 sets of 15 repetitions. If you don’t have weights, be creative, use your dogs.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511794-01.gif

Nice squats!

[scratchpad]

Originally posted by G-Force
The classic pushup. This works your chest and back and triceps, giving you more strength when riding aggressively, because your back takes a whole lotta pressure especially when turning. Do one set to failure. You’ll notice that you get stronger by the day.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511796-01.jpg


Beautiful pushups!

[scratchpad]

Originally posted by G-Force
WRIST CURLS. Ah yes, the anti-arm pump work-out. Again, without weights, use your right brain. Pick up a large hardbound, a helmet or whatever wont whine when you wring it upwards. From a fully lowered position, raise both your wrists upwards, like your twisting your throttle, then bring them down. Do 3 sets of 25 repetitions.

http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511798-01.jpg


Wow! these are the best wrist curls i've seen

[Hooli]

Can't wait to see the lats! :laughing

[scratchpad]

Originally posted by Hooli
Can't wait to see the lats! :laughing


:laughing :laughing

[deaconblues]

Thinking of getting one of thsoe 'bean' exercise chairs... "only three payments of $29.95!!"

pros and cons?

[Medic!]

Originally posted by uhmeebuh
Sorry G-Force - but this info is dangerous if you like your knees. Not to mention that this is pretty ineffective for working the other muscle groups that you'll need while riding - your hips and lower back. Why cheat yourself on the squat?
http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1512030-boxsquat.jpg

There has got to be a better way to relieve constipation:p

[G-Force]

Originally posted by uhmeebuh
Sorry G-Force - but this info is dangerous if you like your knees. Not to mention that this is pretty ineffective for working the other muscle groups that you'll need while riding - your hips and lower back. Why cheat yourself on the squat?

:laughing

[uhmeebuh]

Originally posted by Medic!
There has got to be a better way to relieve constipation:p

Actually, you'd be surprised how effective it is!! :laughing :laughing

[Lesbusa]

225? pretty weak! Must be doing 150 rep.s.

Don't make me find that pic of the guy that blew out his ass!

[uhmeebuh]

Originally posted by Lesbusa

Don't make me find that pic of the guy that blew out his ass!

No!!! Don't do it, man! No one needs to see that picture...

That pic was all over every powerlifting board out there. Still is....

[Wannaduck]

What no polls????!!!

[uhmeebuh]

Originally posted by Wannaduck
What no polls????!!!

Amazing, huh? Maybe he's learning...

Bye mate!

[G-Force]

Originally posted by Wannaduck
What no polls????!!!

I forget and I can't do edit...

[G-Force]

Originally posted by uhmeebuh
Amazing, huh? Maybe he's learning...

Bye mate!

Learning, Never!!!

[G-Force]

Just wanted to bring it back.

[m_asim]

Originally posted by G-Force
http://www.bayarearidersforum.com/forums/images/threads/000/104/204/1511791-01.jpg

Your knee going over your shoe tips is a big NO NO. But hey somebody needs to support the orthopedic surgeons :)

[G-Force]

For myself I just went back to the gym and the last time I was there is about year ago. I'm going to Thailand and Vietnam and I just want to look good for the girls hehe.

[keikomon]

lolz!!