It's a bit of a myth that motorcycle riding is a passive hobby. Afterall, it seems the only muscle we're really using is our right forearm when we pull the throttle.
But on the contrary - Getting fit for motorcycle riding involves improving your overall physical fitness, strength, flexibility, and endurance to enhance your performance and safety on the road. This is especially so if you enjoy the more physical genres of riding such as motocross, enduro, adventure, track, racing, or even twisty road riding.
Here are the top 10 aspects of fitness to work on in order to ride better:
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Cardiovascular Conditioning:
- Aerobic Exercise: Engage in activities like running, cycling, or swimming to improve your cardiovascular endurance. Cardiovascular fitness will help you maintain focus and alertness during long rides. Anything that gets your heart pumping quickly for a sustained amount of time - and no, we don't mean riding the pothole-filled backroads of Victoria to give you that heart pump!
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Core Strengthening:
- Planks: Planks are excellent for strengthening your core, which is crucial for maintaining stability on the motorcycle. Once you master the bodyweight plank, you can add weight onto your glutes to add intensity.
- Leg Raises: This exercise targets your lower abdominal muscles, which are essential for balance and control. If leg raises are too difficult, start with knee raises. Start on the floor to begin with, then you can progress to hanging leg raises. The point is, having a strong lower core will help hold you upright on the bike especially if you're doing long stints on the saddle.
- Russian Twists: These work your oblique muscles, helping with steering and leaning. This is especially helpful if you tend to take corners harder and have to hang off the bike. Add intensity by increasing the weight and lifting your heels off the floor.
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Leg/Back Strength:
- Squats: Squats strengthen your legs, including your quadriceps, hamstrings, and glutes, which are used for braking and controlling the motorcycle. Especially so if you do a lot of off-road riding where you need to stand up!
- Lunges: Lunges improve leg strength and balance, which is crucial when you need to support the weight of the motorcycle. This is not a bilateral exercise (which is when both sides of your body do the same thing) so it isolates weaknesses of your less-favoured side, resulting in the evening out of your body's overall strength.
- Deadlifts: Strengthening the back of your body has huge benefits, especially because most of us spend our days with our limbs in front of us - including riding a motorcycle! Deadlifting prolongs the health of your spine, and makes it less likely for you to be seriously injured in a crash. It's also handy to be able to pick up your bike if you ever drop it - a bike deadlift is much easier if you're prepared!
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Upper Body Strength:
- Push-Ups: Push-ups build chest, shoulder, and tricep strength, which is beneficial for handling the weight of the motorcycle and controlling the handlebars.
- Pull-Ups/Chin-Ups: These exercises work your back and biceps, aiding in stability and control. If you're just starting out, find a lat pulldown machine at your gym and work your way up.
- Dumbbell Rows: Strengthening your upper back and shoulders can improve your posture and control while riding. We spend so much of our time with our arms forward that our back often becomes weak and long. Strengthening your body's ability to pull will help even out your body's overall strength.
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Flexibility and Mobility:
- Yoga or Stretching: Incorporate yoga or regular stretching routines to maintain flexibility in your joints and muscles, helping you manoeuvre more comfortably on the bike. This is especially so if you do off-road riding (where your bike is tall, or you might find your body contorted in a way it wasn't meant to be!) or track days (easier to hang off and get that knee down).
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Balance and Coordination:
- Balance Exercises: Activities like standing on one leg or using a balance board can improve your overall balance, which is essential for stability on two wheels. This helps train your body's mind-to-muscle connection and actually helps keep your brain fit in the long run. You can even start by standing on one foot while you brush your teeth - something I've done for years!
- Coordination Drills: Practice coordination exercises to enhance your coordination and quick reflexes. Learn a new physical skill, join a boxing class, or even certain video games can help increase this skill. What you're doing is training your hands and limbs to operate independently of each other - something you have to do on your motorbike!
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Neck Strength:
- Neck Exercises: Strengthen your neck muscles, as they help support your helmet and head during rides. Gentle resistance exercises can help build neck strength. As someone who's had many head and neck injuries from various sports and enduro riding, I can't stress how important it is to have a strong neck!
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Endurance Training:
- Long Rides: As you progress in your fitness journey, gradually increase the duration of your motorcycle rides to build endurance. This will help you stay alert and focused during extended rides. I'd strongly recommend working your way up to a weekend away instead of jumping straight in, and remember take lots of breaks!
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Mental Training:
- Mental Exercises: Consider mental exercises and meditation to enhance your mental focus, concentration, and situational awareness while riding.
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Hydration and Nutrition:
- Staying properly hydrated and maintaining a balanced diet will help you have the energy and stamina needed for motorcycle riding.
Remember to consult with a fitness professional or medical expert before starting any new exercise program, especially if you have pre-existing medical conditions.
Incorporating a well-rounded fitness routine into your lifestyle will not only enhance your performance as a motorcycle rider but also contribute to your overall health and well-being. You've got nothing to lose and everything to gain, so go for it!
