Get fit(ter) quick?

[Jay_]

I've just agreed to do a 3 hour moto-x enduro race on boxing day. I've not ridden a bike for best part of 6 years.

I'm 21, around 10st, 5'10". I am looking for a decent home routine that will increase my stamina, a little bit of shoulder & arm strength.

I literally haven't got the money to go to the gym, but I have some weights at home & enjoy cycling.

In simpleton terms - what would be the best way to give myself a fighting chance of clinging on to this bike for 3 hours?!? :panic:

[JamesR]

Decline Pressups
Burpees
Planks and situps (Core is used for stability a lot)

Jog, run, sprint etc :)

[Jay_]

Decline pressups differing from what I would deem a bog standard pressup how?

Think the core stuff will really help me! Thanks for the quick reply!

Any other suggestions?

[Waney]

Shoulders I'd say all side raises front raises etc and also military press. YouTube it, do your traps too, shrugs and hold the easy bar in front of you knees bent as in seated position and bring the bar in following your thighs and up to your stomach the back out and repeat that in sets increasing the weight, YouTube is an awesome tool for home workouts, dips and pull-ups are awesome too, good luck


Dave

[Saxoladlesta]

Decline press ups are where you stick your feet on a bench/chair and your arms on the floor so your body is in a decline position. For shoulders I do shrugs,pull ups and I do "Arnold presses" google will help you out :)

[Waney]

Good old arnies, can't go wrong ;)


Dave

[b0t13]

most of these replys wont help,

jamesR cracked it, get running UPHILL outside alot, doing sprints etc..

then do your home weights for high reps around 12, if you can do HITT well, then riding a bike will become a piece of piss and youll be fit in weeks if you stick to it..

[Giraffe]

Do you already have a bike that you are going to be doing this race on?

[welshpug]

get out and ride.

[holdawayt]

Was going to say, I'd be more concerned about my biking ability.

[Giraffe]

If you've got a bike, go and ride it. Basically just keep practising what you'll be doing...

If you want to run a marathon, practise running marathons. If you want to lift heavy weights, lift heavy weights... Makes sense to me to just go and ride your bike?

[Jay_]

Do you already have a bike that you are going to be doing this race on?

get out and ride.

Was going to say, I'd be more concerned about my biking ability.

If you've got a bike, go and ride it. Basically just keep practising what you'll be doing...

If you want to run a marathon, practise running marathons. If you want to lift heavy weights, lift heavy weights... Makes sense to me to just go and ride your bike?

Borrowing my uncles motorbike, as it's a 2 man race. I am in Bristol from now until end of Nov, so I will have around 3 weeks to re-learn how to ride a bike. Used to compete, so it should come back quick enough.

So no, I do not have a bike to ride. :fcuk:

[Giraffe]

Surely your upper body strength is pretty good from drumming already?

[Jay_]

Wrists and arm stamina is all right, strength I would say not really, I'm a very average guy LOL.

But clinging on to a 250cc motorcrosser is going to be a different ball game :S

[Giraffe]

Well the only way you're really going to develop that sort of strength is by doing it... Core exercise and HIIT as has been said is probably your best bet I guess

[Jay_]

Will have to see how it goes then....!

Thanks for the help guys! :y:

[DusheR]

Personally Id do a shit load of grip and forearm work. Ive had a little experience on bikes, but rarely could manage more than 20mins at a time, just holding on completely fucked me.

Might be a good idea to just go out and ride?

[Jay_]

Not got a motorbike to ride in Bristol. :n: Hence my search for other options!

[DusheR]

Not got a motorbike to ride in Bristol. :n: Hence my search for other options!

ahh. Just hand from the pull up bar for as long as you can ha.

Was on my mates 250cc the other week, they are fucking mad. Forearms were pumped after 10mins. Hands actually started hurting. I used to think I had a strong grip, dead 220kg without straps. But thats just another level.

Id supplement with taurine to try prevent or lessen the cramps.