The racer workout

[sqweak]

So, I'm fat and out of shape and it's affecting my trackdays.  As improbable as it seems, I'm now considering actually working out in order to better enjoy my motorsport hobby.

Issues I'd like to solve:

• Endurance - I'm not able to make it through all sessions of the day and tend to fatigue so bad around 3/4ths of the way through that I have to sit-out and/or pack it in.
• Core Strength - specifically, as it relates to me now attempting to achieve the physics improbable goal of hanging my fat ass off the bike , I'm really feeling it in my thighs and core.  Additionally, because I'm still battling bad form and technique my arms, shoulders and pecs are pretty quick to go too.

I'd love to hear some pointers from you track addicts, racers, etc.  What you're doing personally, links to pro's workout routines, etc.

[darylbowden]

Well, you need to do cardio if you wanna increase endurance.  I do a lot of jogging through the canyons I live in and I suggest jogging over other cardio (elliptical, stairmaster, etc) 'cause I've never had as much success with them.

Core strength - Do some pilates.  That shit is hardcore and works the hell out of your core as it emphasizes control of your muscles.

Another thing to do is cut out liquid calories (and quit smoking dude, jesus christ - that's an obvious one).  Liquid calories are worthless and usually come with a host of other problems (like being made from bad sugars, etc) and they do nothing to hydrate you.  Also, the day before you go to the track, you should be drinking enough water so that you're peeing clear all day long.  Then, keep it up on track day and drink plenty of water at the track (you can also drink some gatorade, but don't drink gatorade exclusively as it has tons of sugar in it too).

[gm2]

that covers it

plus, corny as it may sound, do some yoga.  this is not steeped in see-the-light bs and is hands down the best workout i've ever had.  and it's a) donation based, so not very expensive and b) walking distance from you.

also, the 4th street stairs.

[darylbowden]

also, the 4th street stairs.

Oh god.  I used to run those 3 sets, 4x a week.  Those are killers.  And they will have you throwing up the first time you try it

[derby]

Oh god.  I used to run those 3 sets, 4x a week.  Those are killers.  And they will have you throwing up the first time you try it

we had a "super macho" guy in our office when i worked on the air force base. we took him to sand dune park over on rosecrans for lunch one day and told him he couldn't run to the top.

he was talkin a lot of shit to us in front of the hot chicks at the bottom before he took off runnning. he made it about halfway up before he lost his stride, then took a couple steps sideways, then gave up and stumbled back down....

...THEN he got "the look" on his face. hurled two meals worth right in front of the same hot chicks.

gawd that still makes me laugh. 

not the guy, but this'll give you an idea of what he was up against:

http://youtube.com/watch?v=Z9iY6X5-SFU

[gm2]

Oh god.  I used to run those 3 sets, 4x a week.  Those are killers.  And they will have you throwing up the first time you try it

if a trip down and up is a rep, i used to go there and do 20 reps.  moving but definitely not running.

probably couldn't do 5 right now. 

[darylbowden]

if a trip down and up is a rep, i used to go there and do 20 reps.  moving but definitely not running.

probably couldn't do 5 right now. 

yeah a rep is a run up and down. Full speed.

[gm2]

f that.

[sqweak]

I've got a pedal-bike and I'm working on getting out on that to do my cardio.  I've never had good results with jogging/running.

Pilates? hrmm

I've been working on both eliminating soda and smoking.  Thanks for the heads up on the day before, I certainly hadn't thought of that before.  At the track I take in a lot of water and just a few small bottles of gatorade.  Over the course of the day it's >1gal of water and 2-4 small (20oz) gatorades.

[derby]

I've got a pedal-bike and I'm working on getting out on that to do my cardio.  

it's good to be moving, but you really gotta get your heart rate up for effective cardio.

I've never had good results with jogging/running.

most people's big problems with running is trying to go too long/far at the beginning. starting this week, i'm alternating between a biking day and running 1 mile, walking 3. my goal is to work back up to the 4.5 miles a day i used to run.

Pilates? hrmm

..or yoga. both will kick your ass, and not just in a "look i can turn myself into a pretzel" way. you'll feel like you spent an hour at the gym lifting weights after a good yoga/pilates workout.

gm2 is right, find a yoga that isn't all ohm and spiritual. power yoga, bikram, etc.

I've been working on both eliminating soda and smoking. [thumbsup  Thanks for the heads up on the day before, I certainly hadn't thought of that before.  At the track I take in a lot of water and just a few small bottles of gatorade.  Over the course of the day it's >1gal of water and 2-4 small (20oz) gatorades.

if you cut out sodas altogether, you'll be amazed how quickly you lose the taste for it. water will be your "go to drink" just about everywhere you go.

[sqweak]

Oh god.  I used to run those 3 sets, 4x a week.  Those are killers.  And they will have you throwing up the first time you try it

heh.  In a past life we bet this totally un-athletic PA that she couldn't make it up and down in 5 minutes (she got winded crossing the street.  not fat, not out of shape, just plain not active).  Somehow I got suckered into joining her while we were at the stairs.  Wearing flip flops and with 0 conditioning or preparation, I ran them 2 at a time.    I didn't puke, but I don't think I could stand or walk without pain for about a week.

[sqweak]

it's good to be moving, but you really gotta get your heart rate up for effective cardio.

most people's big problems with running is trying to go too long/far at the beginning. starting this week, i'm alternating between a biking day and running 1 mile, walking 3. my goal is to work back up to the 4.5 miles a day i used to run.

I might get to running, but for now I'm feeling like some cardio is better than none.  Beside what you mentioned, running bugs me because of the high impact and boredom/aimlessness.  At my current state, a modest pace bike ride is pretty effective at getting a sweat on and my heart rate up.

..or yoga. both will kick your ass, and not just in a "look i can turn myself into a pretzel" way. you'll feel like you spent an hour at the gym lifting weights after a good yoga/pilates workout.

gm2 is right, find a yoga that isn't all ohm and spiritual. power yoga, bikram, etc.

I think I'm going to grab some of the poweryoga dvds and get started at home, to reduce my embarassment factor.    This isn't the first endorsement of that studio i've heard

if you cut out sodas altogether, you'll be amazed how quickly you lose the taste for it. water will be your "go to drink" just about everywhere you go.

I've managed it a few times in the past, but then slipped back into drinking them way too often again.  I'd like to make it stick.

[gm2]

I think I'm going to grab some of the poweryoga dvds and get started at home, to reduce my embarassment factor.    This isn't the first endorsement of that studio i've heard

i understand the sentiment.. but you should just go to this one.  in the entry level classes there are all walks of life.. and size 

i used to stop mid-class all the time too, early on.  people often stop and leave.

it's zero pressure.  try to get bryan the first time you go.. really good teacher.  he keeps it light and entertaining while (duh) getting you to the right stuff.

DVDs at home definitely will not get you anywhere near the experience/reward.  tho of course if you actually did em at home it wouldn't be a bad thing...

[Duc L'Smart]

I'm enjoying reading this while sipping my black cherry vodak, my thighs still screaming from Track Day LAST THURSDAY
I gotta do something...
I actually gave up soft drinks a while back. I now have maybe 2 a month. Don't miss them.
They're right about yoga- it'll kick your butt, but you need a teacher for guidance. Doesn't do you any good at all if you're doing it wrong.

Let's all make a pact

[DanTheMan]

I usually do spinning classes 2-4 days a week(hour long class) and 30min to 1hr of weights 3-4 days a week. Ive always done weights even before i was riding, just started doing the spinning cause my suit was getting a little tight. I like the spinning classes a lot, low impact and intense. Easy to stay motivated and keep up the heart rate. Just cutting the bad stuff out of your diet will help a lot. Your workouts will be a lot more effective if you can cut out alchol, none, nada zip, not even one beer. And stop smoking.

Also better riding technique has helped me a lot. I used to feel like ive been doing squats all day. My legs were shot after 3/4 of a day. I started to relax and keep my weight on the seat and not all on my inside leg. Dont know if thats proper or recommended, but it has helped me a lot.