Racing Fit

[jackdim]

I know quite a few of you are competitive racers and take it quite seriously, so fitness is of great importance to you. I just wondered what sort of training you do to get yourself fit to race?

Ta,
Jack

[jake]

I dont do much tbh. In fact that means i dont do anything.
Im a plasterer and builder by trade, so i do have a physical job, and i am only 11 stone(6ft), so not exactly a fatty.
However i do suffer after about 4 or 5 laps! stompgrips have helped me a bit, but i do need to get fitter.
I would'nt last 2 mins at the manx as it is. Sposed to be there next year, but no licence. crashed out instead of getting signatures.
As soon as xmas bolox is outa the way im gonna hit the gym and get out on the pushbike.

[cargo]

Great question and something I feel I know about and understand.........................

OK..................the cheapest way to get your bike to go faster is to get your own weight down and for that reason alone a bit of training is brilliant if you can work of even a few pounds then faster you will go.

Now it is my considered opinion that per mile the Manx on the TT course is less phyisicially demanding than say a race at Oulton Park or Cadwell or any circuit you can think of reason being there are long periods of straight ish flat out sections on the TT course (Manx )..................when you can get a rest and stretch he fingers and wiggle your toes. On the TT course there are only about 5 or 6 places where you are braking from flatout in top down to first or second gear on a single lap and theres loads of miles to recover.............at a short circuit you never achieve the same top speed but you'll do the braking every lap into a hairpin and in a ten lap race thats twice as many times in a fraction of the time.

The pain and aches you get are much worse in a short circuit race thats is a fact...........IMHO.

Now one thing you NEVER do on a short circuit race is to try and turn your bike at really high speed and I mean flatout with the higher gearing than you'd ever use on a short circuit.

At the Manx however this happens all the time there are loads of flat in top and flat in 5th corners. At those sort of speeds all you bike wants to do is go straight and it requires a fair bit of strength to make the bike turn and so upper body strength is vital...................you need pressure on the footpegs so leg strength is also important.
Compared to a short circuit the Manx is very bumpy and riding out those bumps is very tiring on your legs you need to lift your body weight and allow your legs to work like shock absorbers.............on the really bumpy bits.

I feel also the mental strength and the ability to concentrate is vital for the Manx being physicially fit helps...............you do get the chance to "relax" if you can call flat in top for a few miles relaxing.

As a basic requirment for the Manx you need to be able to do 20 press ups.......................my best is 35 and i only check once or twice a year. And remember at the Manx you'll be riding/racing nearly every day for a two weeks

I'm in the gym most days............I do a lots of cardio work on a spin bike and once or twice a week for an hour I lift a few weights. I also run both on a thread mill and outside.
I can run 10K in under an hour which believe me is NOT fast but but still faster than many.............And I did a marathon in just under 6 hours once again not fast but then not many can even say they've run a marathon..........................the first 20 miles took me 4 hours the last 6 near killed me. And remember I'm an old boy old enough to be dad to most of the guys on here..................I'm 50 next year......................... and riding bikes (legally) for nearly 32 years

I wonder what the age profile is on here ? ?

At the end of the day being physically fitter will help no matter where you race but mile for mile the Manx is less exhausting than you'd imagine.

Jake you need to start thinking about the Manx now and if you still plan to ride next year you need to start with a bit of training and get sorted for a visit to the IOM.

[jake]

Aye, thats pretty much where i suffer. in my arms and legs. Not so much 'arm pump', but i think i tense a little in the braking zones. The more laps of doin this the more i tense, and by 5 laps sometimes im just about holding on.
Im not keen on doing big weights as i dont want to put on any mass, i think i just need muscle endurance.
To add to this tho, this year i did'nt get it as bad. This year we got a very comfortable caravan, with tv and other relaxing goodies. And a proper oven and cooker. So i think relaxing and eating well has a major part to play.
Cargo, Im knackered for 2010 mgp. My plans where f*cked from this season. I was left with 4 sigs missing for my national( which i need before feb/march?) as i crashed more times than i finished this year. I would of took you up on your offer when you first mentioned it a couple of months ago, but ive just kept quiet about it as i just cant get the licence requirements. Im also aware that i need to stop this crashing habbit as i dont think i would get away with it on the island

[jackdim]

The work involved sounds about what I was expecting tbh, I'm quite a slender build (5' 10" and ~64kg) so would have a good power/weight ratio. I could probably get one or two llbs off that but I think I'd be too underweight.

In terms of cardio, is it a steady aerobic workout or do you do some anaerobic (fartlek) work within the session?

In terms of weights, what does a typical workout involve? I normally do mainly calisthenic work as I try to limit the mass I put on.

[cargo]

You get lots of chances to relax your grip on the bars at the Manx and stretch you fingers (and toes) so you don't get that tension building in your arms/legs.

I only lift weights once or twice a week it's only a toning exercise if you wanted to build muscle you'd need to be working weights much much more than that.
I go to Fitness First and the weights class is called Body Pump..........it's one hour and works every muscle group you can chose you own weights and build over time.

You are so right about the mental preparation you need to be as confortable as possible and relaxed..............riding at the Manx can set your nerves jangling in fact all out fear is what you'll feel.....................this is good. so staying calm and relaxed as race or practise approaches is very helpful.

Crashing at the Manx is going to hurt..................big time. However thanks to the fear you'll feel you do tend to ride accordingly...................lots of guys crash a lot on short circuits because they know the chances of getting up and getting out in the next race or practise are very good.
Crash at the Manx..................and it likely to be very unpleasant.................

Top tip for the Manx go slow for the slow bits and go fast for the fast bits and don't mix em up ......................

The thrill of the Manx is like no other motorcycle riding experience you will ever have.......................and the joy and pleasure of doing a good lap far out weight the fear and danger..................actually the danger is half the fun...................if you don't pick up some grass from a bank or lose a knee slider or two your not doing it right
The first time you get to a flat in top blind corner and you hold it flat tip the bike in hit the apex and just skim the wall/kerb/hedge on the way out is like no other experience...........and you get to try it a lot............................

Get those sigs and look to MGP 2011................all the help will still be there for you

[jackdim]

I know that class, I used to work @ a FF gym, cheers for the info dude

[cargo]

The work involved sounds about what I was expecting tbh, I'm quite a slender build (5' 10" and ~64kg) so would have a good power/weight ratio. I could probably get one or two llbs off that but I think I'd be too underweight.

In terms of cardio, is it a steady aerobic workout or do you do some anaerobic (fartlek) work within the session?

In terms of weights, what does a typical workout involve? I normally do mainly calisthenic work as I try to limit the mass I put on.

I'm not entirely sure of the right technicial terms....................my weights as I said is just toning.....................doesn't build muscle..............the class is set to music tracks

My Spin classes which I do a lot of including sessions on my own to my own music.................................We do long steady tracks at about 80% heart rate and also we push hard and go for total exhaustion.....................can't continue have to stop 100% flat out tracks.......................we do fast legs and light resistance (down hill) and slowwr legs with high resistance hills/mountains
We do intervals with high heart rate bursts followed by steady hard work then back up to another high heart rate burst..................................

You can read about spin or RPM here

http://www.lesmills.com/global/en/membe ... ogram.aspx

and the weights class here

http://www.lesmills.com/global/en/membe ... ogram.aspx

[cdstirland81]

thought i'd my tuppence in this...

i know a bit on fitness and strength, used to be a XC mountain bike racer and RM commando, so i'd like to think i was fit once... only my opinion though...

motorcycling is an intense sport requiring strength and stamina throughout the body, from concentration to core torso/limb strength.

weight training in a gym will make you heavier and a bit clumsier (you won't notice!) unless you are only using the facilities as a toning exercise, and i consider it a waste of money unless you got strength/power issues. that few hundred pounds a year could be put to tyres, trackday training, anything...

running/cycling is good, get the CV good and fit, allowing you to concentrate and focus on riding...

instead of the gym, i would recommend circuit training, all you need is some trainers, a decent length garden or grassy area (or maybe your hallway), and do 1-2 hours of circuit training four to five times a week, you will get lean and strong, with the endurance and stamina in all major muscle groups!

try starting with the following:

10 press-ups
30 sec. sprinting (back and forth if required)
10 sit ups
30 sec. sprinting
10 squat thrusts
30 sec. sprinting
10 tricep dips (use a step/chair)
30 sec. sprinting
20 star jumps
1 min sprinting

repeat several times, lol

building up to this:

30 press-ups
30 sec. sprinting
30 sit-ups
30 sec. sprinting
30 squat thrusts
30 sec. sprinting
30 tricep dips
30 sec. sprinting
30 star jumps
1 min sprinting

repeat 7-10 times with minimal pauses...

swim, gets to muscules you never know you had and good all body exercise!
run 45-60 mins four times a week, maybe longer runs and swims for longer races?

all the above require co-ordination and concentration, exercising mind and body, and its almost training under physical stress, like aching on a bike!

isometrics are good for motorcycling too, as some positioning is muscle strain without movement, eg, braking,

just a suggestion, i got a friend joining HM forces next year, and this has got a stone off a fit lad in six weeks... and he's stronger than he was training in the gym!


P.S. don't sue if you hurt yourself, this is only a suggestion, and warm up and cool down properly...

[cdstirland81]

thinking about it, isometrics would be handy, get in a press up position , bend elbows 10 degrees ish, and hold, bit like braking, maybe?
put your back against the wall, slide down until your knees are 90 degrees and hold, like peg weighting/bracing against tank, maybe?
hold your arm out paraellel with the floor with a bag of sugar on the back of your hand, balanced, see how long you are stable and do both arms, good for shoulder stability...

[cargo]

All the stuff your saying can be done in the gym...................gym isn't just about pushing weights all day.

The gym I go to has classes that include circuit training as well as spin and pump...............theres even a Strictly fit dance class believe me it's tough. My wife does a thing called Body combat it's all punching and kicking set to music equally tough.
I like the gym because doing tha classes helps motovate me and we get quite competitive...............................doing circuits on my own in the house or garden would be no fun at all.

It is very much a case of each to their own just doing something is way better than nothing.................just getting that old ticker pumping a few times a week is good no matter how you do it

[jackdim]

try starting with the following:

10 press-ups
30 sec. sprinting (back and forth if required)
10 sit ups
30 sec. sprinting
10 squat thrusts
30 sec. sprinting
10 tricep dips (use a step/chair)
30 sec. sprinting
20 star jumps
1 min sprinting

repeat several times, lol

That's kind of what I do at the moment, except I substitute the sprinting with shadow boxing (I train MMA, jiu jitsu, wrestling). I'll go to the local park and try the sprinting out instead actually, they also have bars there which you can use for dips, which is pretty good .

[Ballsout Racing]

I haven't read all the posts, as right now I can't be @rsed.

In 2006, I started with 2 or 3 half hour sessions on an excercise bike a week, a few reps with 5kg dumbells 2 or 3 times a week, ie very little, but I combined this with a healthyer diet, once the season started I did pretty much nothing. At the start of the season I couldn't beleive it when the last lap flag cane out, I thiought I'd only done a few laps, in previous years I'd be begging for the chequered. Anyway, I won the bemsee 400 championship, even after braking my shoulder blade.

I'm not fit, never have been, and struggle with weight unless I'm carefull, I love food. But, I'm 5'7" and at that time went from 11 stone ish to 10 ish.

This year, 2009, I did pretty much bugger all, was about 10.5 stone, went faster than ever before on my 400, and was leading the championship until a serious injury. Although I admit I did struggle a bit towards the end of the race trying to keep up with young Danny Buchan ( a name to remember )

Oh, and by the way, I was 44 this year. So, does fitness really make a difference. I would suggest it's debateble. It defintely helps, but I would suggest a better state of mind will help you more; ie confidence etc.

This is on short circuits, not the TT etc.

I hope hat helps, just my opinion, and what seemed to work for me. As long as you're not a bloater, then I would say fittness isn't a great factor in your performance. That is for a 400 though, on say a Thou, I know it would probably be very different, more stamina and upper body strengh will be needed

edit: one thing I wanted to add, if you are thinking about lack of fitness, strenght or puffing whilst racing, then that is taking away brain power form what you are supposed to be doing, ie concentrating on what you're meant to be doing, going fast, so you will need to work on fittness to stop you thinking about it whilst racing.

[Deswilkie]

Started racing last year and any training I do is worked in to my daily commute. So Running/cycling to and from work, easy on the way in (downhill for three miles) but a workout on the way back (three miles up hill home). Also rock climbing once a week for the finger and forearm strength (and it's fun).

Any fitness training definetly helps; I remember doing my first track days a couple of years back and breathing through my 4r$3 by the end of it. As somebody stated in an earlier posting; weight's not too much of an issue. I'm 13st and there's guys a couple of stone heavier flying passed me, mostly due to them having more track experience and a more polished riding style. However, there's no point wasting money on the light weight race stuff if you're carring a few extra pounds. You'll benefit more from loosing the extra winter plumage and gettin gthe fitness level up.

[wonderpupp]

eat pasta the night before the race

eat a good breakfast on the day of the race.
like Weetabix. That's good.

flask of tea and a pack of jaffa cakes shared amongst your team / pit mates before the race.

make sure you go to the loo before the race.

enjoy it.