What's your workout routine?
- Thread starter Hawkeye
- Start date
I am in very bad shape right now - forty-six years old, five foot nine inches and 210 pounds. I did drop 10 pounds recently though. Cholesterol was "through the roof" - need to have it checked again since diet and exercise changes.
There is an exercise room at work and I just started using it.
Professional rowing machine (concept II erg) every day - this is easy on the joints and is a great cardio workout.
Light weights every other day (build endurance and not bulk).
I find that a simple strain and injury can plague me for months. Hence the rowing machine and light weights. I avoid running - hard on the joints and body - particularly for those of us who haven't worked out in a decade or so...
jeff
There is an exercise room at work and I just started using it.
Professional rowing machine (concept II erg) every day - this is easy on the joints and is a great cardio workout.
Light weights every other day (build endurance and not bulk).
I find that a simple strain and injury can plague me for months. Hence the rowing machine and light weights. I avoid running - hard on the joints and body - particularly for those of us who haven't worked out in a decade or so...
jeff
I didn't realize it but I am on the David Knight workout. Just ride.
http://racerxcanada.com/news_update.php?id=2263
http://racerxcanada.com/news_update.php?id=2263
GMP
Active member
I try and work out 4-5 days a week, 3 minimum. I do it at lunch. Alternate days lower body/upper body. Complete Gravitron workout, military press, and wrist curl exercises that Rich Lafferty showed me for the hands and forearms. Lower body is just heavy leg press, two sets. Abs I do every day, two sets in the captains chair, and 30 reps with an ab roller. After this I run 2 to 3 miles on a treadmill (inclined). Basically I do all I can fit in in about 90 min. It helps. I'll be 48 in a week, I'm about 185lbs. 5'9". Not great, but not a porker either. I just find that the older I get I require a harder workout to maintain a status quo in performance, otherwise performance suffers.
I highly recommend it.
Since I grew up around water, I've always entertained the idea of getting a rowing shell.
Man was I in for a rude awaking.
The place I bought the shell from has free rowing lessons. Trying to balance the shell and row at the same time was tough, after about 2 weeks I got the hang of it.
Rowing is VERY relaxing and I look foward to doing it every time-unlike running.
Have you ever seen a happy runner?
I have the beginner shell which is really stable.
Now I'm ready for a faster shell.
Here's some rowing videos so you'll have an idea of what's going on.
http://www.littlerivermarine.com/rowing_lesson.php
Since I grew up around water, I've always entertained the idea of getting a rowing shell.
Man was I in for a rude awaking.
The place I bought the shell from has free rowing lessons. Trying to balance the shell and row at the same time was tough, after about 2 weeks I got the hang of it.
Rowing is VERY relaxing and I look foward to doing it every time-unlike running.
Have you ever seen a happy runner?
I have the beginner shell which is really stable.
Now I'm ready for a faster shell.
Here's some rowing videos so you'll have an idea of what's going on.
http://www.littlerivermarine.com/rowing_lesson.php
I got out of college in '83 and went to a friend's house on lake chelan (washington state) to hang out for a month before starting at Boeing as an engineer. Worked for his parents and made enough money for gas for the boat and beer...
The guy next door had rowed for the University of Washington when he was younger - for his 50th wedding anniversary his wife bought him a top of the line single Pocock racing shell. Very cool. Very long and very narrow - like riding a bicycle - backwards...
Most hopped on it and fell over into the water after a few yards. I got on and immediately 'got it' - but got dunked a few times. I would get out on the lake early in the morning when it was glass smooth. For about 10 years after that I dreamed of owning my own shell.
My wife rowed in college - we took some lessons together before we got married. I bought her the rower for valentines day about 10 years ago - it is a concept II model C. Like Girard, I also use it on rainy days - here that is about 300 days a year!!! ;-)
jeff
The guy next door had rowed for the University of Washington when he was younger - for his 50th wedding anniversary his wife bought him a top of the line single Pocock racing shell. Very cool. Very long and very narrow - like riding a bicycle - backwards...
Most hopped on it and fell over into the water after a few yards. I got on and immediately 'got it' - but got dunked a few times. I would get out on the lake early in the morning when it was glass smooth. For about 10 years after that I dreamed of owning my own shell.
My wife rowed in college - we took some lessons together before we got married. I bought her the rower for valentines day about 10 years ago - it is a concept II model C. Like Girard, I also use it on rainy days - here that is about 300 days a year!!! ;-)
jeff
motorhead
Member
I get enough exercise pushing my luck on sundays
Turning 40 this october has got me considering a more strenous exercise program then hefting barley pop weights at high repititions.It will be nice to be that "young guy" in the class again.I enjoy mountain biking on singletrack "biking" trails,it seems to help my legs and I enjoy the burn my lungs suffer.
Turning 40 this october has got me considering a more strenous exercise program then hefting barley pop weights at high repititions.It will be nice to be that "young guy" in the class again.I enjoy mountain biking on singletrack "biking" trails,it seems to help my legs and I enjoy the burn my lungs suffer.Rowing isn't really an option. I like GMP's 90 minute program of weights and running. I have heard people say to run first and then hit the weights as then your body is warmed up and lifting is easier and there is less danger of injury.
Right now I am starting slow, because I know in the past I have started too strong and burned out. I started jogging last week Mon. Wed. Fri. - I'm up to 2 miles already and feeling pretty good. I stopped jogging about 3 years ago when my left knee started hurting, but now it is fine. I run on the edge of the gravel roads, which is sort of like a cinder track in terms of the cushion effect. I'll start adding some upper body weights in next week, and some ab exercises. Hardest part will be keeping from going nutso with additional exercises and burning out.
One thing new this year for me is a lot more riding. Like every Thursday. About 4 of us in the club started a ritual in May to come out to my MX track and ride every Thursday night. We have found the group committment has worked to keep absences down, and having someone to pick mock battles on the track with has really motivated all of us to ride harder and longer. If you can arrange a similar weekly ritual at a local trail system, mx track or ORV park, I strongly suggest it. I picked up a new leftover Suzuki RM just for that purpose and already have over 21 hours on it, and the bike hasn't left the property! Don't let people tell knock MX, as it really has made me a better rider all around, including the woods. When you are riding an MX track at speed, the line you want to hit is 18" wide or less.
Right now I am starting slow, because I know in the past I have started too strong and burned out. I started jogging last week Mon. Wed. Fri. - I'm up to 2 miles already and feeling pretty good. I stopped jogging about 3 years ago when my left knee started hurting, but now it is fine. I run on the edge of the gravel roads, which is sort of like a cinder track in terms of the cushion effect. I'll start adding some upper body weights in next week, and some ab exercises. Hardest part will be keeping from going nutso with additional exercises and burning out.
One thing new this year for me is a lot more riding. Like every Thursday. About 4 of us in the club started a ritual in May to come out to my MX track and ride every Thursday night. We have found the group committment has worked to keep absences down, and having someone to pick mock battles on the track with has really motivated all of us to ride harder and longer. If you can arrange a similar weekly ritual at a local trail system, mx track or ORV park, I strongly suggest it. I picked up a new leftover Suzuki RM just for that purpose and already have over 21 hours on it, and the bike hasn't left the property! Don't let people tell knock MX, as it really has made me a better rider all around, including the woods. When you are riding an MX track at speed, the line you want to hit is 18" wide or less.
killergasser
New member
Not to pitch the company I work for or anything, but we just published "Motocross and Off-Road Training Handbook". It's actually a fairly good read and directed straight at us. You can get it wherever books are sold. I'd be willing to buy a bunch myself and send them to interested parties. I think I can employee purchase them for $5.
Check it out:
http://www.motorbooks.com/Store/ProductDetails_32780.ncm
Check it out:
http://www.motorbooks.com/Store/ProductDetails_32780.ncm
I have what I think is an early publication of this book and it's very good. I'd be interested in updating if your offering Darrick
killergasser
New member
The book is a brand new publication for us. I know there is an earlier book that is similar, but this is all new info. My only regret with this book is that it doesn't have weekly routine sheets in it. I did however ask the author about it and he said he'd gladly set one up. JTT, send me your address and I'll send you a copy and you can give your opinion on the book.
REVERUP
Gold Level Site Supporter
I am 37 years young! For me, riding is the most important training tool. If I don't ride for a while, say more than a week or two I don't feel comfortable the next time I throw a leg over the bike.The day after I finally do ride I am way more sore than I would have been if I did ride sooner. I think riding works muscles differently than other means of exercise, as I have tried exercise and still was just as sore. I think cardio type exercise is probably the best exercise to add to your routine and then actually going out and doing the thing your exercising for as much as possible, RIDING!
I ride and race every chance I get! I compete in the NMA Enduro and Off-Road series and enter some other events also. At least once a week I'm on my Gasser but usually more.I always ride at least for 40 to 55 miles an outing if not more of tough physically demanding type terrain.This last week and weekend I rode 3 days straight arrowing,Preriding and sweeping our clubs Black Bear Enduro.The course was 80+ miles of tough wet Washington single track.It whipped my butt, but will make this weekends race seem less tough. So I figure I should do well at this weekends White Knuckle Hare scrambles held at Reiter trails.This may be the most technical riding in the state, if not country.The trails are nothing but roots and rocks in places it would be hard to fit more of either in the trail.They hold several observed trials events there and It has been flooding in our area the last week and now the snow level has dropped.The creek crossings will be deep cold and swift and there will probably be snow on top, it 'll be a tough race. A race where Gas Gas motorcycles Shine!I wouldn't miss it for the world!
Just remember listen to your body, it'll tell you what you need to do to improve your stamina!
I ride and race every chance I get! I compete in the NMA Enduro and Off-Road series and enter some other events also. At least once a week I'm on my Gasser but usually more.I always ride at least for 40 to 55 miles an outing if not more of tough physically demanding type terrain.This last week and weekend I rode 3 days straight arrowing,Preriding and sweeping our clubs Black Bear Enduro.The course was 80+ miles of tough wet Washington single track.It whipped my butt, but will make this weekends race seem less tough. So I figure I should do well at this weekends White Knuckle Hare scrambles held at Reiter trails.This may be the most technical riding in the state, if not country.The trails are nothing but roots and rocks in places it would be hard to fit more of either in the trail.They hold several observed trials events there and It has been flooding in our area the last week and now the snow level has dropped.The creek crossings will be deep cold and swift and there will probably be snow on top, it 'll be a tough race. A race where Gas Gas motorcycles Shine!I wouldn't miss it for the world!
Just remember listen to your body, it'll tell you what you need to do to improve your stamina!
bronco-hunter
New member
workout
Anyone wanting to increase their fitness should check out www.crossfit.com . This is by far the best program ever devised. I can ride at full bore hours and feel great afterwords. It looks a little different at first but just give it a chance.
Anyone wanting to increase their fitness should check out www.crossfit.com . This is by far the best program ever devised. I can ride at full bore hours and feel great afterwords. It looks a little different at first but just give it a chance.
ramcclure200
Gold Level Site Supporter
turning 47 Tuesday and going to start my regular program of treadmill 30min weights 30 min rotate upper body, lower body 4 days a week start tuesday off Saturday ride or race Sunday rest Monday and do again.
for nutrition I drink protein drink before and after workout and take a product made by Muscletech called GAKIC Man this stuff works especially if you peter out towards the end of your work outs or rides.
So far as weights first then treadmill I read in Mascle and fitness its better to hit the weights then treadmill.
I start my workouts at 4:00AM so its safer for me to do the treadmill first, gives me more time to wake up before the weights.
for nutrition I drink protein drink before and after workout and take a product made by Muscletech called GAKIC Man this stuff works especially if you peter out towards the end of your work outs or rides.
So far as weights first then treadmill I read in Mascle and fitness its better to hit the weights then treadmill.
I start my workouts at 4:00AM so its safer for me to do the treadmill first, gives me more time to wake up before the weights.
scrambler250
New member
I'll second bronco-hunter on crossfit. I've only been on it a little over 6 weeks, and haven't had a chance to race since starting, but I can tell it's gonna do great things for me. I came off bigger-faster-stronger to start crossfit. Crossfit definately looks different from most everything out there, but they've got good reasons for the things they do. I don't know of another program out there that's as well rounded.
Loosenut
New member
In order to be in the best shape for racing, I will work 1st on my stamina. I like to mix up the aerobic stuff, but anything that gets you heart rate up and keeps it there should do. I liked to move between the rowing machine,
stationary bike, stair machine and the versa-climber. I spent more time on the stairs than anything and I could ride as hard as possible for 2 hours and feel good after the race.
I followed the cardio workouts with free weights (dumbells). I would start with 40 lb dumbells and work my way down to push my limits without much chance at damage. It's amazing that 5 lb. dumbells can feel so heavy.
On top of the workouts, your riding technique can be tweeked to make you possibly a better rider along with saving energy. Once your legs are stronger, you can stand more and waste less energy going from sitting to standing.
stationary bike, stair machine and the versa-climber. I spent more time on the stairs than anything and I could ride as hard as possible for 2 hours and feel good after the race.
I followed the cardio workouts with free weights (dumbells). I would start with 40 lb dumbells and work my way down to push my limits without much chance at damage. It's amazing that 5 lb. dumbells can feel so heavy.
On top of the workouts, your riding technique can be tweeked to make you possibly a better rider along with saving energy. Once your legs are stronger, you can stand more and waste less energy going from sitting to standing.
Well,, I'm in PT 3 days a week for 2hrs a time,, goes like this,, 18-22 minutes on treadmill, incline 12, speed 2.6, then arm bike, level5, 12 minutes change direction every 2 minutes. Then stationary bike, 12-15, level 5 hills, rpm staying in 75-85. Then stretched out.. Then, weights, leg press 220#, seated row 70#, Lat pulldown 110# all either set of 30 or 2-15's. Then onto the rowing machine, a concepts 2,, I want one for home! 20 minutes level 8 4000meters.. Then heatpack on the back/neck 15 minutes then home,, also some core stuff on an excersize ball for off days.. Soon back on two wheels!!
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