Maintaining Fitness in the Off-Season

[hangin_biposto]

For those of you who go to the gym regularly and train with weights, are there any specific exercises or pieces of equipment you use to keep your body in shape for riding when it’s the off-season? When you first started riding, what muscle groups did you find fatigued the most when you got off the bike?

A few months back I picked up a Dynaflex Power Ball Amber Gyro to work on my grip and hand strength.
(this: http://www.amazon.com/Dynaflex-Power.../dp/B0000AV92K)
I have a cable clutch and wimpy little hands. My beau tells me not to worry about it, but I do. I’ve considered looking into a clutch perch, but he doesn’t think it’s necessary.
(like this: http://cgi.ebay.com/ebaymotors/GS500...spagenameZWDVW)
I know it will get better as I ride, and right now my clutch cable and all those bits need to be lubed in a serious way, but I still wonder if I’m going to have trouble. I don’t want to be worrying about my hands getting tired when I’m trying to get more important things nailed down.

I use the elliptical machine regularly, and have heard that the elliptical works a lot of the same muscle groups you use when you ride. I also use the recumbent bike a lot, and occasionally run on the treadmill. I try to work on my core a lot as I know this is huge when it comes to keeping weight off the wrists.

Just looking for advice on moves I can use in the gym both with and without weights (I haven’t been using weight machines, only free weights). I work out mainly to feel good and stay healthy, but anything I could incorporate to make riding easier and more comfortable would be a plus. I think I would have less fear of having to muscle the bike around too when it comes to moving/lifting it by myself.

[saadiq]

I am really impressed with the dedication. New to riding, I am 6'2" 225 and need some more flexibility in my muscles to be more comfy for the long rides. Being a tennis instructor and tennis trainer it lets me do yoga and pilates at the club a few days a week to keep my a little more limber.

For yourself I would focus on forearm exercises and there is also a few things that you can do for strength in you hands. Simple things like touch each one of your fingers to your thumb. Don't knock it till you try it though...

Other recommendations might be to do some reverse crunches to focus on strength in your lower back. Not sure if I helped at all... hopefully at least some

JYM

[msincredible]

We don't have an off-season ;D but I would recommend some good core strength exercises.

You will want to use your abs a lot to keep from stiff-arming the bars, especially on downhills.

I agree on the forearm/hand strength as well.

[hangin_biposto]

Right now for my core I lay on a bench with my butt at the end, legs extending straight out (I hang on to the bench above my head). I lift my legs till my toes point to the ceiling, then I lift my hips off the bench pushing my toes to the ceiling, lower back down, straighten my legs out. That's 1. I usually do 2 or 3 sets of 15.

I also do some pilates based moves with the swiss ball, and I sit with my feet against the wall, back at a 45 to the floor, and twist side to side holding a 10lb weight in front of me to hit my sides.

I put the ball in front of me, feet flat against the wall, hips on the ball, and holding a 10lb weight in front of me do reverse crunches for my lower back.

I support myself on the ball with my hands, arms straight, plank position and hold...

I do some others but these seem to leave me with a pleasant burn in my middle for a couple of days.

I really try to work my chest (which has added "perks" so to speak) and really really try to work my back. I just started doing a few new moves for my traps as I work at a desk all day and get slouchy.

For legs, I do the above mentioned machines plus I stand on the bench with one leg, other toe pointed to the floor out to the side, arms slightly out (sometimes with weights in hand) and dip to try to touch the floor with that toe. Switch and do the other side. Great for quads, hips, and butt if you lean forward a bit.

There are other things I do during my workouts; they usually take about an hour and a half, but these are my favorites.

[fwtcc]

Number one thing to remember when working your core: transverse abdominals.

If you are doing ball crunches try breathing with the area where you bladder is and breath out as much as possible on the up.  It will do some wonders.  Vacuums are a great help.  Breathe all the air out and then bring your skin to your spine hold it for 15-20(or as long as you can) 10x.

some other ab work outs
lay on a bench and from parallel to the floor lift your legs and once they are perpendicular lift your hips off the bench.  Try and keep from using your arms as stabilizers and keep them behind your head. What BP originally mentioned but don't hold the bench.

Do leg lifts on the pull up or dip machine and keep your legs straight, don't bend them. 

Get on the sit up decline thing and grab a weight of your ability and set the bench at its highest angle and get stay parallel to the ground and rotate, holding the weight centered with both hands perpendicular to your body, past your hips.

p.s. thought I looked at the one on the No Content board. Sorry for the infiltration.

[saadiq]

Sounds like you have a serious routine going right now... When I was at a desk 8 hrs a day I bought a stability ball and sat on that thing. It one makes you tighten your core and two helps with your lower back by keep you upright. You might get hassled for a bit by your coworkers but by the end of the week you will see a them on one as well. 8)

One other quick bit is that whatever routine you are doing should be switched after 2 to 3 months as your muscles will get used to the exercise and you won't get the same benefit out of it.

JYM

[SL_Don]

I don't mean to barge in here but saw the fitness title on the main page and just wanted to throw my own personal two cents.

I never had a back, arms issues but i did a leg issue. Getting off the bike, leaning, weighting down outside peg...

I personally would recommend:

Lunges


natural glute ham raises


Step ups


and overhead squats (great for your core and arms/shoulders as well!).

These are all moves that should be started with no weights needed. The stronger you get the more weight you can add.

I've found that with this I can toss the bike around for an all day 150 miles of twisites then wake up the next day workout in the gym then hit the twisities again.

Good luck.

[lauramonster]

Cut wood (with an axe). It strengthens the forearms and hands. No problems with squeezing the clutch lever. Yard work also helps - lifting log pile, moving stones, building stone walls - it all helps the upper body. Steering the bike is effortless when your upper body is strong. Kudos for recognizing the pecs. besides the fringe benefits, they help in the lifting and steering of the bike.

Sound like you've got a great routine. makes me realize how long it's been since i worked out...

[kazadi]

Originally Posted by lauramonster

Cut wood (with an axe).

Wow?! Talk about buidling strength and coordination. Not to mention that is fierce!!! [clap]

hangin',

sounds like you have got it covered and you're really dedicated... I work with my hands and I teach yoga and I think I'm super strong and flexible, but my hands definitely get tired and the bike definitely feels like... well, a monster [cheeky] But I'm also new to riding and think that time and experience will take care of that.

[Grio]

I really don't feel that physical when I ride on the street. If you are riding on the street to the point where you are physically challenging yourself, you might not be leaving "enough" in reserve to safely deal with unexpected elements such as cars, wildlife, debris, etc.

Nevertheless, being fit will definitely help you in all kinds of ways, even parking for example. You'd be surprised...there will always be some off-bike pushing involved in any ride.

I have recently started expanding my excercise repitoire, and yes riding at the track has influenced my decisions.
I have always been a distance runner, but now I am incorporating the stationary bike, stair climber and weights; I am also going to fold in some yoga.
Core strength will be usefull, TCK's excersices look good, I bet chopping wood with an axe would be good expecially to cultivate an "I kick ass" mindset. Don't worry, you should have time to work up both mind and body as you start to ride.

MAKE HASTE SLOWLY.