Workout regimen for dirt riding endurance?

[Shigeta]

Hey BARF,

I’m relatively new to dirt riding and after getting my ass handed to me at Georgetown last weekend, I’m looking to kick myself into shape so I can last longer out there on the trails.

Has anyone used followed a workout regimens that has helped build their riding stamina?

 

[thedub]

The workout regimen I follow is riding more.

 

[puckles]

This ^

Practice like you would race

 

[budman]

When I raced MX I went all in.

Bicycle early AM for an hour.
Aerobics or weightlift at lunch.
Run after work 5 - 10 miles, plus windsprints

My weightlifting was all about aerobic/ciruit lifting with a lot of sets.
Do a set of 10-20 and rest 30 seconds. Repeat .. on to the next circuit item. Really focused on reverse and wrist curls. On the reverse I would go through a finger progression. Index extended.. two fingers extended ... fully closed. My goal was to overcome arm pump and vary the fingers like I would when I rode.

I was lucky enough to have a professional body builder as a gym mate and he helped me develop the routine. Legs were included of course as well.

And... riding. 3 days a week. I would do laps laps laps... try to go a solid hour.

Man... I miss being that dude.

 

[CasualSteve]

To supplement what has already been said you could try circuit type exercises. Ones that mix cardio and strength.

 

[1962siia]

Ab crunches getting off the couch, walk to the frig, curling multiple 12oz weights, repeat as needed. :laughing

Sorry I’m the wrong guy to respond although after my first trip to baja I was so disappointed in my fitness that I actually got an elliptical and it has made a big difference for me when I’ve stuck with it. Good luck!

 

[WoodsChick]

I am solidly in the “ride more” camp. Obviously all the other stuff can help as well, but nothing beats being in riding shape from riding, especially if you’re new at the game. I’ve had my way with more than a few buff gym rat riders, and it’s because I would ride All the time. I’d fill up the tank on my big 450 4-stroke and ride it on the track til it was empty. Do that a few times a week, then hop on my 2-stroke and race it, and I always had a little bit left in reserve at the end of the day. If you’re doing enduros or cross country stuff, go out with a strong rider (not a big group of play riders) and do as many hard miles as you physically can, then do a few more. Ride as much varied terrain as you can...sand, mud, snow, rocks, steep stuff, tight stuff, wide open high-speed stuff. It’ll take much less mental and physical energy to navigate it when you come across it in a race if you’re already familiar with it. I remember when I first started riding in the dirt I’d ride once a week. Also, try to ride multiple days in a row. I really noticed a big difference when I started camping and riding 2 days in a row. I always felt better the next day, and it seemed like I could really work on stuff I learned the day before.

Just my .02 worth. Good luck, however you decide to do it!


WC

 

[Shigeta]

Awesome advice so far. Thank you all! I guess I should have clarified that I'm doing this purely for fun—all trails/adventure, zero racing aspirations.

I definitely don't have the time to ride for hour(s) several times per week; I'll be lucky if I get out once a week for a couple hours.

I've got a sweet gym facility at work, though I usually tend towards weights instead of cardio. From how quickly I was out of breath, I'm guessing my reluctance to cardio is hurting me.

If only I'd build endurance while dreaming of riding... :laughing

 

[ScottRNelson]

I've been working out on the weight machines three days a week at the local YMCA. There are 12 machines and 15 different exercises that I do. Started in February and have stuck with it except when I'm traveling (which is quite often). I've reached the point where I can see that it makes a difference. On off days I walk or ride a bicycle. And I get out riding once or twice a week. I'll soon be ready to tackle a local trail that beat me up last year.

All I can really suggest is to do something regularly, including riding and stick with it for months.


I can still remember heading toward the Mace Mill staging area at Georgetown (actually, it's Rock Creek) on my XR650L with street gearing and tires and deciding to take trail 3 where it crosses the road and heads down. It was tough enough that I wasn't sure I wanted to try to go back out the way I came in. Eventually I got to the point where I had to choose between a blue square trail or a black diamond trail. I chose the blue square and eventually got stuck at a hairpin switchback that would have been tough even on a pure dirtbike. I spent half an hour catching my breath and figuring out how to continue onward. It involved getting up to speed in about three feet to go up a rock edge about a foot high then up the steep trail quite a ways before it leveled out a bit. I made it first try, but I was imagining being stuck there forever more.

For sure Georgetown has some trails that can be really tough if you're not in shape or ready for the hard parts.

 

[Shigeta]

I've been working out on the weight machines three days a week at the local YMCA. There are 12 machines and 15 different exercises that I do. Started in February and have stuck with it except when I'm traveling (which is quite often). I've reached the point where I can see that it makes a difference. On off days I walk or ride a bicycle. And I get out riding once or twice a week. I'll soon be ready to tackle a local trail that beat me up last year.

Nice! Do you happen to have those particular exercises/routines documented? :ride

I couldn't relate to your story more, I was in the exact same position except on a smaller bike. I was with a couple friends and we found ourselves sitting trail-side, catching our breaths wondering how the heck we were going to muster the strength to get through the last rocky climb before the staging area. :laughing

 

[ScottRNelson]

Nice! Do you happen to have those particular exercises/routines documented?

Right. :rolleyes

Go to a good gym that has a lot of weight machines. Get someone there to teach you how to use each of them correctly. Use them. Repeat.

I keep a sheet of all the stuff that I do, what the machine setting should be and what weight I want to use for each of them. Because I can't always use the machines in the same order (other people are there), the sheet helps me make sure I don't miss any of them. After any of them start to feel easy I increase the weight. I'm still at the point where it is more important for me to be able to do everything regularly and not hurt myself with too much weight. I'll usually do 20 minutes of stationary bike or treadmill after the weight machines, but do an hour on the "off" days.

Yes, I've committed to an hour a day for exercise, every day.

 

[banshee01]

Swimming will help a lot. Eat healthy lose some weight, bike, jog, hiking what ever you want to try. I'm big on core excersise and light weight lifting.

The more dirt you ride the more comfortable you will become. This will translate into less energy used as you wont be as tense.

Swimming will help out your upper body a lot so throw in some biking for the legs. Riding the pegs as you found really works your legs so build them up. The swimming and biking will help some with the cardio.

Have fun man!!!

 

[Butch]

Go to Metcalf a couple three times a week (they are open till 8 pm!) and do all the singletrack non stop twice. 20 miles, an hour and a half or so.

Three weeks. You will be way stronger.
Honey, I have to work out...

Thursday?

 

[MR662]

I raced vet mx for several years. Placed mid pack when I started. I went to gym and rode once a week or so. Started doing weekly cycling class at gym and stopped heavy weights. Started riding 2-3 times a week. Slowly started to win and then moved from novice to intermediate and was winning intermediate. When I stopped riding frequently, my results dropped.

 

[Holeshot]

When I raced MX I went all in.

Bicycle early AM for an hour.
Aerobics or weightlift at lunch.
Run after work 5 - 10 miles, plus windsprints

My weightlifting was all about aerobic/ciruit lifting with a lot of sets.
Do a set of 10-20 and rest 30 seconds. Repeat .. on to the next circuit item. Really focused on reverse and wrist curls. On the reverse I would go through a finger progression. Index extended.. two fingers extended ... fully closed. My goal was to overcome arm pump and vary the fingers like I would when I rode.

I was lucky enough to have a professional body builder as a gym mate and he helped me develop the routine. Legs were included of course as well.

And... riding. 3 days a week. I would do laps laps laps... try to go a solid hour.

Man... I miss being that dude.

Pretty cool Bud. My current (and most winning) routine is pretty close to your old one and it's had a dramatic effect on my results. I'm not breaking things up in the day and I don't have any rest between sets (lots of supersets/ mixed sets), but the aim on hear rate and intensity has helped tremendously. Bike for 30 minute @ avg HR of 165-170...etc.

One thing I'm focused on is keeping the intensity high, just like a race.

I've got a sweet gym facility at work, though I usually tend towards weights instead of cardio. From how quickly I was out of breath, I'm guessing my reluctance to cardio is hurting me.

If only I'd build endurance while dreaming of riding... :laughing

IMO, weights can be plenty cardio; just don't rest in between sets like most bozos do...no surfing phone, etc. If you can find a Heart rate monitor to wear, you'll find yourself surprised at how your heart rate gets when doing weights non-stop.

I hate cardio. Wait...I HATE cardio, but it's paramount for winning. Just do it and think about who you must beat out there. Build that intensity and focus while pedaling, etc. Pushing through on cardio will help you to push through when riding, IME.

Mostly, being fit will help you have confidence to know your fitness won't be the problem.

 

[usedtobefast]

Maybe try rowing if you gym has a decent one. If you just can't stand cardio, maybe something like 10 minutes treadmill, 10 minutes exercise bike, 10 minutes rower ... then 15 treadmill, 15 bike, 15 rower.

For non-gym, try mountain bike riding. A lot of similarities to dirt bike riding, easier to hit a mountain bike area after work, more fun cardio than a gym.

As for strength you really don't need to have crazy strong muscles to ride a dirt bike well ... look at Marvin Musquin.

 

[Dubermun]

A strong core is required in all athletic activities. If you have a weak core your strength in other areas will suffer. You should look into a workout routine that incorporates a combination of static and dynamic movements.

One example that I like to do as a quick warm up (weight can be added to make it a routine by itself ) using a 20-25lb medicine ball with handles.

Start out by holding the ball at arms length for all of these exercises.
12 torso rotations, keep your abs tight.

12 figure 8 motions with the ball ( you will feel this in your lower back if it’s weak ) for added difficulty you can jump from left to right foot and vice versa to make this a more explosive movement.

6 circles clockwise/6 counterclockwise squat at the bottom ( jump as you’re going up for added difficulty) you will also feel this in your lower back.

12 rotational chops
Ball starts over your left shoulder then you rotate and lower it to your right while rotating hips and bending your legs as if you’re trying to place the ball behind your right leg. Do this both sides. Your weak spot will suffer here.

12 wood choppers - legs straight but knees slightly bent. Ball over head swing it down and reach as far under your legs as you can safely reach. Keep abs tight. You will feel the stretch in your hamstrings and lower back.

Repeat that 4 times without rest. Should only take a few minutes. If you want to add more stuff you can do squat with a rotation, sumo squat w/high pull using a heavy kettle bell and kettle bell swings.

Seriously this shit works wonders for general strength and lower back pain.

 

[lgyee4]

Lower body and core

 

[day004]

When I was in my 40s and was doing enough track days to matter ,I bought myself a used Bowflex weight machine. The one with the "Power rods" . I built my workout around every muscle group that was sore after a ride. I kept at it for a few years. I'm not fanatical about anthing,but hitting that and some stationare bike every weekday really toned me up.
And greatly improved my riding.

 

[R3DS!X]

Find a steep hill, run up it, repeat till you wanna throw up or pass out. do it again tomorrow. fun.

also kettle bell for your core is good.