Fitness routine to better handle the big GSA

Discussion in 'The Perfect Line and Other Riding Myths' started by swiss-happy, Apr 29, 2018.

  1. swiss-happy

    swiss-happy Happy Joe

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    Hey guys,

    Not sure whether this topic has ever been discussed here or if here is the right place to discuss this question.

    I went off pavement today and I was not so confident of my own physical fitness to handle the big GSA. I was literally scared to pull my back muscle or my arms etc.

    My question is: how do you train your body or which parts of the body do you train so that the correct muscle groups are strengthened to ride the big beast offroad or offpavement?

    Any ideas? Gym? Running? Etc?


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  2. Bento

    Bento 2017 GS Rallye

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    Running is useless.

    Do big compound excersises like deadlifts, squats and maybe bentover rows. Those will help you pick the bike up a lot easier and safer.
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  3. RoundTrip

    RoundTrip Unintentional deerslayer

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    It doesn't take huge quads or biceps. It takes endurance and general strength. Depending on your age and current conditioning, there is no better exercise regime than crossfit.

    At my age, with my injuries, I train for a much lower impact strength and conditioning regime. Stretching is also a good thing. Do not underestimate yoga for general fitness and strength either.
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  4. akgsa

    akgsa '16 R1200GSA

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    Losing weight and exercising smartly, is always a good idea. Picking up your bike and handling its weight is more about technique than muscle. Fitness will certainly helps to combat fatigue, which helps to prevent mistakes and increases alertness. Those are good things. In the end, if it motivates you to make a needed change...that's great. For the most bang for buck, I'd take training and practice though. Being on the bike and being active is a great fitness regime. You burn more calories than you would think riding, so do it more and eat smarter. Or worry less.... I've seen other bike forums that emphasize the weight loss as one of the best power improvements you can make to your bike. The less of you your engine has to pull around, the faster it is. The logic is sound. Of course the healthier you are the longer in life you can ride also...unless you become one of those weirdo runners, who is ruining their knees and taking years off their joints in their delusional efforts to be skinnier. That's a good way to lose years of riding later in life. Runners are nuts.

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  5. Bento

    Bento 2017 GS Rallye

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    Runners are nuts! I have been saying that for years The only thing you will improve with running is your ability to run.
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  6. rockn6gs

    rockn6gs S^2C

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    Deadlift,squats and Romanian Deadlift to Row.
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  7. MirthfulThylacinator

    MirthfulThylacinator Tradie

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    Why Romanian?
    There are no Romanians at our gym, wouldn't Philippines/Germans/Chinese or simply Colonials from the mainland do? We got lots of members from there ...
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  8. TUCKERS

    TUCKERS the famous james

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    For 'more mature riders' flexibility is the key. You need to stay flexible in order to stave off injury. The easiest and most accessible exercise is swimming. Costs little or nothing. No special equipment if you have access to a pool. It's also a good weight loss exercise. Shrink your stomach and then eat less and eat natural un processed foods. One alcoholic drink a day. One beer or one glass of wine or one shot of booze. ONE. Drink water until you are drowning in it...all day long....never stop....just keep drinking water. Report back in three months....you'll be buying new pants.
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  9. codpilot

    codpilot Been here awhile

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    Yoga too. Flexibility and strength. All come in handy to make the ride more enjoyable. Plus if you go down you hopefully are flexible enough to bend now break!


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  10. Boricua

    Boricua Long timer

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    I ride a tiger. Was I suppose to workout?





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    [​IMG]

    Seriously. I walk, a lot. That'll prepare me for when I drop the bike and cant lift it,or when I break down, or when I get stuck in mud, in a remote trail and I have no choice but walk to get help.
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  11. thirsty 1

    thirsty 1 Rider

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    shoveling dirt and using a push mower works for me. take the stairs when possible. be active and you'll be fine. ride with others when possible and then have them help pick the pig up from the ground
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  12. CopperGreen

    CopperGreen Been here awhile

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    Side lunges (for when the bike wants to fall over at low speeds) and squats (or toyotas) for when it does and you need to pick it back up.
    Those are a couple examples I do on leg days. But I also have Push, Pull and Core days...
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  13. CrookedRoads

    CrookedRoads I know a shortcut

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    You can be in great shape but unless you have some good off road experience I wouldn't recommend going off road with a big GS. Maybe some smooth dirt roads but even those have slippery spots and if that big bike starts a sliding being in good shape ain't gonna help if you don't know what to do.
    #13
  14. swiss-happy

    swiss-happy Happy Joe

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    I was sliding today. I found it fun and liberating.
    Reminded me of me when I was 17.

    Now so many years later....I need some fitness upgrading.

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  15. nk14zp

    nk14zp Long timer

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    Get a 125 mx bike and ride ride ride. The more you ride the better. The mx bike comment is just a suggestion but the more riding you can do the better.
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  16. CBRNE

    CBRNE Adventurer

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    I bring my son to pick-up my bike for me if I drop it.
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  17. CaseyJones

    CaseyJones Ridin' that train

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    ...lower blood pressure...the ability to consume huge quantities of food and/or alcohol and still remain svelte...no, I think those are more than enough.

    To the question: If you're having a hard time with the big GS...physical fitness is a good idea. BUT...we change. We grow up, get strong, or not; then we get older.

    It might be a good time to start thinking of downsizing. I don't mean today - but a few years down the way. Meantime, start advertising, since used-bike values fall like Skylab.
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  18. AdvMoto18

    AdvMoto18 NORDO

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    While I'm a daily gym rat, I don't go to the gym because I ride, but, because I feel better, have better muscle tone, sleep better and everything else associated with an active life-style.

    Unless your seriously overweight, I would submit it would be better to go get some quality dual sport moto training. Very, very few riders can muscle a 500+# motorcycle around. But the ability to finesse a GS/GSA around obstacles with slight body movement and weight shift can be done by a 125# person who forgot to get in the muscle line in utero.

    I like Jimmy Lewis's training idea that you should be able to balance your bike while not moving and standing on the pegs.

    Another great training aide is a slow speed race with your buddies, see who gets to the finish line last without putting a foot down. You can't muscle around a GS/GSA when slow speed racing...and I'm talking about 0 - 3 MPH.

    Now if you're talking about simply being sore after a long day in the saddle...well more riding is the best way to build your endurance.

    Important thing...find a way to make training as much fun as riding. The more you can ride, the more you will build your confidence. But, you must have the skillset to tackle obstacles. Skillset comes either from the school of hard knocks or quality training.
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  19. jdavidmays

    jdavidmays Adventurer

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    I have a regiment that I have been doing that is what I would consider light cross fit.. lots of push ups (handlebar management), lots of sit ups (core work), plank (more core), squats (with or without weights) both timed and numbered (standing on pegs and agility), burpees (all of it), 3 min run then smaller throughout. If you want details message me... it has done wonders for me. I can help with a overall health plan too if you are interested.


    David Mays
    www.health4adv.com
    www.jdavidmays.com
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  20. YesRush

    YesRush Long timer

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    12 oz curls
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