Developing A Sportsbike/General Fitness Program

[tim]

Can anyone offer advice of a routine/set of exercises etc etc?

WHY?:

The ZX6R is coming, with track days and long summer weekend rides coming soooo....

The time has come for this weakling to beef up.

I want to support my body while riding to remove force from arms etc so they can concentrate on steering and operating the controls. Also, this pivot steering caper gets those legs going (as best I can do it on the GS) and the back's def in need of more support.

I also want to decrease any chance (preferably remove) of creating/worsening physical problems by riding, and after the "new tyre incident", increase joint support strength if I bin it going around the outside of a Honda at EC

EXISTING FITNESS:

Current exercise involves 2-3 30 minute morning walks a week(will continue), plus some light warehouse work, and plenty of eating and talking and playing guitar

Pretty thin build (6foot, 65kg)

Realistically I can devote 30mins a night or morning to strength training.

EQUIPMENT:
I have access to a set of barbells, dumbells, fit ball.

That's it, any help much appreciated

Been thinking about starting for a while, time to "Just Do It"

Picking up weights tomorrow.

Tim.

[smithy5]

I watch the "A" team of ksrc at EC creek on Friday.....

Their fomula seemed to be ride the farker as fast as you can, sweat heaps, then go to the WGM and replace the lost fluids $2 at a time, with 350ml weights in either hand doing elbow bends...... try this first.... seems to work for them and cheaper than expensive weights and benches etc....

[Tack]

There is a discussion about this on trakdazes.

http://trakdaze.com/phpBB3/viewtopic.ph ... it=fitness

[fireyrob]

Turn your 30 minute walk into a jog/run 3 times a week. Walking wont do much good for cardio fitness... Im sure it was Blurr who had a heart rate monitor on one day at EC and his bpm was about 180 during each 20 minute session So yeah trackdays are tougher on you physically than you think!!! It also helps in the recovery between sessions to be heart fit. 1 or 2 weight sessions a week (someone more knowledgable here to be more specific as I make mine up) and most importantly ride the new bike! The only way to get bike fit is to ride the bike heaps! Road kays unless you can afford 3 trackdays a week (well thats my "if I win lotto" plan ) I vary my excercise and have no regular set pattern since having a child around.

When your at the track and you feeling a little tired when your session is about to start, a can of toughen up and by the first turn the smile forgets all pain

[clay]

Damn, 65kg at 6'. I'm only 5'10" and weigh 75kg, but scaffolding keeps me pretty slim and fit, I used to weigh 90kg.

You want to do squats and deadlifts for your legs and lower back.

Press, bench, chins & rows for your shoulders, chest & upper back.

3-6 sets, depending on frequency of exercises, for 3-6 reps.

So if training each exercise once a week, do 6 sets, twice a week do 4-5 sets, 3 times a week do 3 sets.

Sprints would be better than walking/jogging. I mean keep your walking but I'd sprint once or twice a week too. Like sprint flat out for <100m than stand/walk around for as long as it takes to recover (get your breath back) and sprint again for <100m and do this for 10-20mins.

[bishboy]

Here's something I posted a little while ago
http://www.ksrc-au.com/phpBB3/viewtopic.php?f=9&t=23167
if you've got any questions, feel free to ask

[un_majstk]

...
Current exercise involves 2-3 30 minute morning walks a week(will continue), plus some light warehouse work, and plenty of eating and talking and playing guitar

Pretty thin build (6foot, 65kg)

haha. I'm in the same boat tim!
i was trying to google this last week and not had much luck.

[StuMiller]

Plenty of amber fluids.......good for the insides!!

[roastdinajima]

Try this it was written for Irish Road racers ! http://rapidshare.com/files/300790516/R ... 1.DOC.html

[dilligaf]

I got a program at gym. Usual squats, lunges and ab stuff. The only odd one is a sumo squat
http://www.fullfitness.net/exercises/legs/sumo-squat
Strengthens those fuckers on the inside of your thighs.

[tim]

I got a program at gym. Usual squats, lunges and ab stuff. The only odd one is a sumo squat
http://www.fullfitness.net/exercises/legs/sumo-squat
Strengthens those fuckers on the inside of your thighs.

Testicles?

Awesome everyone and BIG thanks for the responses!!!

I'll read through it all and start to put together a program this week.

[Stereo]

I reckon the big thing would be chest and core fitness. THat means lots of abs and lots of chest work, things like benchpress or pushups... probably also tricepts.

[tim]

I made a start this morning and launched straight into a short jog, and a Youtube fitball routine Indri recommended.

I "felt" both of them so I must be doing something right.

[z900/zx9]

Swimming will pretty much strengthen most of the upper body ,legs and get your breathing in check.I started 3 months ago doing 2 sessions a weekof 1 k.Now doing 6-8 ks a week,the bonus us there is no strain on joints which is good especially if you have some old war wounds