Physical fitness and how much it affects your ride

[causeofkaos]

As i try to improve my riding, ( more aggressive ) I have come to a realisation. I never considered myself out of shape ( what guy ever does ) 6'2" 220lbs not really a beer belly or close to a six pack to be honest, 34 years old. Always been pretty active but not so much in the last few years. I find myself not really sore after a spirited canyon run, but compensating, weight shifting while riding try to use core muscles then after a while find myself with all my weight on my arms then back and forth. Constantly sliding my butt back and forth trying to make sure i get proper blood flow. All those adjustments leave room for error. Maybe this should go under the get fit thread. But struggling to find time to ride in ones busy life leaves even less-non existent time to work out. It is crystal clear to me. Being in good physical fitness is mandatory!

Q : What to do ? what to do ?
A : Get back in shape you fat ass!

God i hate getting old.

[stopintime]

Becoming a better rider must be a good motivation  [moto]

A basic core strength training program can be done in 10 minutes, 3 times a week.

Decide when to start and do it

[ScottRNelson]

God i hate getting old.

I have a son your age. 

Regular exercise is the only way to keep from "getting old".  That and a sensible diet to keep from fattening up.

Still, there are some aspects of aging that you can't completely stop, so prepare for them now.  Loss of hearing, for example, can be reduced by wearing earplugs regularly.  Not a whole lot you can do about eyesight degradation.

I feel that I'm still in fine shape for riding on the street.  It's when I get on a dirt bike that I realize I'm not in as good of shape as I used to be.

[Spidey]

I'm unbelievably out of shape and it really impairs my riding.  Proper technique helps, but I still hurt.

One thing that few people talk about that makes a massive difference in my riding:  stretching.  I like to stretch for at least 20 mins before a long ride.  It makes a huge difference in how I feel about my riding, how I perform, and how I feel the next day.  If I can, I'll stretch a bit after lunch too before we ride, but that doesn't always work out.  Stretching my legs, waist and lower back has bigger impact than my shoulders, back and arms, which is opposite of what one might expect. 

[Slide Panda]

A basic core strength training program can be done in 10 minutes, 3 times a week.

Yah yup.  And the good thing is, You can do a very simple, 'getting back into it' routine, all the way up to 'I can take a baseball bat to the gut' with just a few square feet and little to no equipment, at home.  Though a small investment in a ball  like this is worth it.

Segue...

Those balls can also be very use full for the stretching Spidey mentions.  Stretching before a ride, as suggested is good and you're probably more likely to do it.  If you have the time/energy/presence of mind stretching after the ride will help prevent soreness.  In general, working stretching in as something you do a couple times a week is good for keeping the 'old' away.  Besides flexibility, it can promote strength and circulation.

I'm a couple years younger, but some of my Rugby and Martial arts vices of the past are showing signs.  If I get lax/lazy about stretching, it's noticeable in how I feel

[Desmostro]

+1 on all that. I think aging can be in part simply getting out of shape and then injuring yourself slowly with bad habits and fat.

Yoga is a game changing thing to add to your exercise IMO.
A good teacher will getting you into a life style of sitting correctly, standing correctly, exercising correctly etc. that gets your head into riding with good ergo's.

It can be a mentality that keeps you from aging badly, and keeps you riding well.

[Raux]

here's something that is affecting me physically. i get hip joint 'cramps' i mean so bad i want to jump off the bike. i try stretching out my legs or standing up and it relieves it but as soon as i'm back on the pegs or sitting down. OWWWWW.  what kind of exercise will help that?

[stopintime]

here's something that is affecting me physically. i get hip joint 'cramps' i mean so bad i want to jump off the bike. i try stretching out my legs or standing up and it relieves it but as soon as i'm back on the pegs or sitting down. OWWWWW.  what kind of exercise will help that?

I have/had the same problem - if you're talking about the immediate front of your hip, where it cramps up when the foot is lifted up to the pegs.

My solution was sit ups with the legs held down, like in a sit ups bench. Even better with a rotating movement towards the top of the crunch. We're build in a way that will engage the muscles involved to aid in these kinds of sit ups (synergist muscles).

An alternative is to attach an elastic band to your ankle + something heavy on the floor, and do leg raises against the resistance of the elastic. Search for the angles that targets exactly the muscles you are looking to strengthen.

Stretching in the opposite direction might also help

[z0mb1e_DUC]

been thru this with my daughter due to a soccer injury.  Core strength training works.  Bands like below help for this specifically.  You put them around your ankles, walking forward & back with a half moon step, keeping tension on the bands.  You can also use a side step, keeping tension.


http://tsa.imageg.net/graphics/product_images/p4626708reg.jpg

[Statler]

+1 for yoga.   helps the hip cramp thing too.

[corey]

Oye. I'm only 23, and I've had HUGE problems with my hips and riding. Not out of shape by any means, i work out 3-4 times a week, including cardio and strength training. Nothing mind-blowing, but i do my best to keep active and keep strong. I have found, however, that my joints are just destroyed from highschool sports... My hip, well, just flipping hurts. I tried everything, and then realized i wasn't really stretching very much... Started stretching out the hip, and doing some abduction/adduction routines at the gym, and it seems to be getting better.

being a relatively strong guy has definitely helped my riding, and has helped me save my bike from stupid low/no speed topples a few times. if i weren't as strong, i just wouldnt have been able to hold it up. a relatively strong core has also made it possible for me to tote a 25lb backpack a couple hundred miles without really hating it...

my experiences are less age related though.. there are some improvements that could be made to the bike itself to make your life easier, like bars, seat, and even adjustable rearsets to take some pressure off of key places.

[Raux]

wow, didn't realize the hip cramp thing was such a common thing.

[Major Slow]

I have been on a strict regimen of 12 oz curls for years. I don't know if it helps but I find it enjoyable.

[BastrdHK]

+1 for yoga.....I have been taking it once a week for 8 months through my gym.  It takes all the soreness out of my body after I workout.  When my instructor tells us to turn our thoughts inward, I focus on riding technique and my favorite sections of road.  It has made me a better rider, and I enjoy every yoga class b/c I am thinking about perfect lines and body position as we practice.

[monster2b]

You may also try cycling to improve your fitness. I'm an avid mountain biker/roadie and although it doesn't do much for your core it enhances  your motorcycling ability.  For newbie's like me (been riding 3 years) it gave me a lot of confidence coming from 2 real skinny wheels.  Plus riding a bicycle on a 2 inch wide saddle makes the stock seam plush by comparison.  I'm studying Brazilian Jiu Jitsu and that pretty much works out the rest of they body.