Concept Cars | Strange Vehicles | Sports Cars | Motorcycles | Boats | Aircraft | Submarines

Home > Motorcycle Rider Fitness

During more vigorous riding, the body can get quite a work out and lack of fitness can hinder performance, especially after a prolonged ride. There are several areas of fitness and well-being which when addressed can improve rider performance. When the body is fatigued reaction times lengthen, the ability to maneuver around the bike can be impeded, and the ability to make sound, snap judgments can be impaired.

Dehydration is also a contributing factor to fatigue and a good supply of liquids is essential to keep the body operating effectively. It is worth noting that in top-level motorsports, such as Formula 1, some drivers can perspire up to two litres during the course of a race. Of course, this is also climate dependent and there are other factors to be considered.

A good start to improving rider fitness is cardiovascular exercise. This could include activities such as running, cycling, and swimming. These kinds of exercise improve fitness of the heart and lungs, enabling them to get oxygen and essential nutrients to the various muscles more effectively, as well as toning many various skeletal muscles.

For improved motorcycle riding, large powerful muscles aren't generally relevant; however, good quality toned muscle, with an emphasis on endurance, will help riders maneuver around the bike with less effort and more speed, and ride to a high level for longer. Improving general fitness and muscle tone will also help reduce the general aches and pains associated with riding for long periods by increasing joint strength and improving body posture. Of course, during the course of a ride almost every muscle in the body will come into play in some form or another. Outlined below are some of the more specific muscle groups and some simple exercises.

Some of the more predominant muscle groups in action when riding are:

• Stomach - internal / external obliques, abdominals

• Upper Arms - Biceps, Triceps

• Forearms - Flexor carpi radialis (wrist flexor)

• Inner Thigh - Gracilis, Pectineus, Adductors Longus, Brevis and Magnus

STOMACH - Used for position and posture on the bike

Sit-Ups - target upper abdominals

Lie flat on your back, knees bent. Place your hands palm down on the front of your pelvis, slowly sit up, sliding your hands down the front of your legs and just over your knee caps, then slowly lower back to the floor. Repeat this until you can feel it in your abdominals.

Leg Raises - target lower abdominals

Lie flat on your back, keeping your spine on the floor. Raise your legs about a foot and a half of the floor and hold them there for a few seconds. Then gently lower them to the floor. Repeat this until you can feel it in your abdominals.

Waist Twists - target the obliques (side muscles)

Stand feet shoulder width apart. Place a bar across the shoulders and hand your arms over it. Rotate your body at the waist, keeping the feet still until you can feel a stretch down your side. Then rotate to the other side. Don't bounce or twist violently as this increases the likelihood of injury.

UPPER ARMS - Used for position and posture on the bike

Biceps Curl - target biceps

Select a comfortably light dumbbell (low weight, high repetition improves endurance), stand feet shoulder width apart, with the weight in hand, arms by the side, palms facing forward. Slowly and using controlled movement, curl the weight up to chest level, then slowly return to starting position. Repeat this action 10-15 times and then rest. Do this sequence three times for a total of 30-45 repetitions. Do not use a swinging motion to lift the weight as this will not give the best results. It is better to use a lighter weight or rest and then lift with proper form.

Triceps Extension - target triceps

Select a light comfortable dumbbell, holding it in one hand. Stand feet shoulder width apart, bend forwards to form an 'r' shape with the upper arm running parallel to the body and the forearm hanging vertically (weight in hand). Slowly extend the lower arm backward (without moving the upper arm or body) until it is fully extended. You should feel the back of your arm tensing. Repeat this 10-15 times for 3 sets.

FOREARMS - Used for position, control, posture and movement of and around the bike

Wrist Curl - target wrist flexors

Select a light weight. Find a sturdy horizontal surface, place your forearm palm up on this surface with your hand and wrist hanging over the edge. Place the weight in your hand and lower the weight, then slowly curl the weight up and back using only the wrist. Try not to move the forearm. You should feel it on the inner part of your forearm. Repeat this 10-15 times for 3 sets.

INNER THIGH ADDUCTORS - Used for gripping the bike and movement around the bike

The best exercises for this muscle group are in the gym because they mainly require specialist weights machines.

The basic exercises that have been listed above are just a few of the many possible. Any improvement in fitness, however slight, will increase your abilities both on and of the bike and make the experience just that much better.

It is recommended that before starting any exercise program you seek medical approval, and exercise under the guidance of professionals.

Latest News

Sports Cars
Modified Cars
Luxury Cars
4x4s and SUVs
Hot Hatches
Power boats and Yachts
Sport Submersibles
Strange Aircraft
Extreme Land Vehicles
Extreme Sea Vehicles
Extreme Air Vehicles
Top Ten Lists
Watercraft section
Aircraft section

Site map
Privacy policy

CC 2005 - 2014