Wild Dog Adventure Riding

General => General Bike Related Banter => Topic started by: m0lt3n on September 01, 2021, 08:40:49 am

Title: Getting bike (trip/race) fit?
Post by: m0lt3n on September 01, 2021, 08:40:49 am
nomuro uno is saddle time I know.




so now thats out of the way, what else can one do if you are the average father and have limited time to ride, but have a big trip or race coming up?
I can go to gym at 5 to 6am but cant ride bike at that time. So exercises I have focused on is some  spinning/bicycling(I hate it, so this is capped at 5minutes  :patch:) At least I have moved to a bicycle without back support  :-\
something else I do is farmers walk with dumbbells. To work my shoulders and forearms. But other than that I just train faster to get some fitness back.

any other suggestions?


Typing this I realise I need more time on the bicycle, maybe ride around with the children in the afternoons.
And I will also add some rowing in gym, good overall focus
Title: Re: Getting bike (trip/race) fit?
Post by: mulmi on September 01, 2021, 09:38:05 am
I would guess core work and anything related to that.  Also getting your core and legs to react fast while standing and riding.  Something like box jump and dumbell snatches. 

Title: Re: Getting bike (trip/race) fit?
Post by: Kortbroek on September 01, 2021, 09:45:58 am
minder bier, hardloop/fietsry +  strength training (weights, pushups, pullups etc). Elke dag, ten minste 'n uur of meer.
Title: Re: Getting bike (trip/race) fit?
Post by: Buff on September 01, 2021, 09:59:33 am
As someone who's done the Tankwa Rally a few times now the best advice I can give you is do Squats, lots and lots of them with a weight on your back. Pack bricks in a backpack if you have to. This mimics standing and sitting repeated on the bike. If you're doing Tankwa you'll be doing a couple of hundred of squats every day on the bike because of all the rocks. Pushups will help as well and also one of those hand squeezing jobbies for your clutch hand.
Title: Re: Getting bike (trip/race) fit?
Post by: Kortbroek on September 01, 2021, 10:11:06 am
As someone who's done the Tankwa Rally a few times now the best advice I can give you is do Squats, lots and lots of them with a weight on your back. Pack bricks in a backpack if you have to. This mimics standing and sitting repeated on the bike. If you're doing Tankwa you'll be doing a couple of hundred of squats every day on the bike because of all the rocks. Pushups will help as well and also one of those hand squeezing jobbies for your clutch hand.

I was just thinking that. Some of the worst pain I've had on a bike was cramping hands. That is something you can train easily, just takes dedication.
Title: Re: Getting bike (trip/race) fit?
Post by: Dwerg on September 01, 2021, 11:14:03 am
I prepared by running for fitness and doing lots of squats. I think I made it to 500m running and 10 squats on day one before I vomited and decided to change strategy and instead prepare by carbo loading in liquid form. Yes legs and arms take a beating. I had to stand till my legs hurt, then sit for my legs to recover until my arms hurt, swop around again. Also depends on what you want out of it. If your plan is to do well amongst people with your skill set, you need to be fit to ride all day long to a high percentage of your personal potential. If your plan is just to get to the finishing line, just dial back pace to compensate for lack of fitness.
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 01, 2021, 11:49:10 am
Some good feedback thanks all.

I will be trying to finish Tankwa rally actually, but struggling to get saddle time at the moment so therefore the need to make a different plan.

jis box jumps is hard work, almost as bad as burpees. But some kind of step up exercise sounds like a good idea. I will incorporate that, weighted. alternating legs will help a little with my core as well vs just doing normal squats.

Kortbroek: I prefer wine above beer hehe. But got the hour a day down, just wanting to allign it to tankwa

Buff, sounds like I should zoom in on you and get all info I can! Thanks for reply. I will put some more focus on my forehands. more of those farmer walks and some focused forearm work I have been neglecting. (reverse barbell curl I can think of now).  You mentioning all the standing/sitting reminds me of my feet hurting because of all the standing. Dont know yet how to adress that, except standing all the way to the shops on the bread run.

Dwerg, that will be the plan. To just finish and adjust aggressiveness to get to that point. My concern will be to not suffer so much that I make stupid mistakes, which eat more energy and then start going down that spiral to the point that its not fun anymore.
Title: Re: Getting bike (trip/race) fit?
Post by: Buff on September 01, 2021, 12:03:47 pm
Squats, squats and more squats... and ride on the weekend. But the best advice I can give you is dial your suspension in for rocks and fit soft Rally grips for your hands. If you blister on day one, the rest of the race can be a painful experience.
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 01, 2021, 12:27:32 pm
Not to be a party pooper - especially as I suspect that it was me who sold you the idea  >:D - but looking on the planned distances for individual days (300km day 1, 500 km day 2, and 270km day 3), it will be very tough going. Maybe you will get lucky and those include long liaisons - on which you will have actually advantage on big pig, but if not I do not envy you.

What you omitted to mention is that you are doing this on 990 (unless something changed since we talked). I ride 990 every weekend usually both days on sandy bush tracks (basically equivalent of DeWildt - minus riverbeds, including some of the upcoming stages of Kalahari rally or their equivalent) and I can tell you that after 100 km of that I'm knackered. Gritting my teeth I can do maybe one more day, but afterwards I'm dead using whole workweek to recover for next weekend. You are significantly younger and stronger than I am, but I dare to say that I'm more riding fit just because I just ride so much more than you.

I suspect that without TITS you are going to struggle (but hey - it is always better to try and fail, than not try). Why not do couple of weekends in Riemvasmaak doing the loop we have done couple of times? I understand you have family to take care off but why not take family along and let them do some camping in the hot springs or in a cosy hotel in Kakamas? I think that is the best you can do given your constrains.
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 01, 2021, 12:46:36 pm
Xpat you are plenty fitter than me, and you have the smaller bikes as well so you are sorted^2.

IOW why is your name not on the Tankwa list?!

Wasnt you that got the idea in my head, but you did have me realize how useless my fitness and my kit for heat is (got my Jet pispot helmet yesterday, but will have to bench it for the rally, and therefore the rally prep as well). I do intend to do a proper ride before the rally, so the Riemvasmaak area will still probably be done. Just need to address all shortcomings on the side that I can, which is why I started the thread.




What is TITS?
I googled (Yes I am brave)
TITS   That Is to Say
TITS   Trials in Tainted Space
TITS   Taking It Too Seriously
TITS   Try It to See
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 01, 2021, 12:48:20 pm
Xpat you are plenty fitter than me, and you have the smaller bikes as well so you are sorted^2.

IOW why is your name not on the Tankwa list?!

Wasnt you that got the idea in my head, but you did have me realize how useless my fitness and my kit for heat is (got my Jet pispot helmet yesterday, but will have to bench it for the rally, and therefore the rally prep as well). I do intend to do a proper ride before the rally, so the Riemvasmaak area will still probably be done. Just need to address all shortcomings on the side that I can, which is why I started the thread.




What is TITS?
I googled (Yes I am brave)
TITS   That Is to Say
TITS   Trials in Tainted Space
TITS   Taking It Too Seriously
TITS   Try It to See

time in the saddle.

This year the planets didn't align as I'm going live with new system at work. I might look into it next year - depending how your attempt goes  O0
Title: Re: Getting bike (trip/race) fit?
Post by: Avontier on September 01, 2021, 01:00:45 pm
TITS is (are) the best! Especially with little time to D-day. My off-TITS training for the few Roofs I did included running 10km; rowing for 1 hour; Punchbag boxing for 30 min. Only did one of these per day. Worked for me. I absolutely hate going to the gym. Mountain biking is also way better for the mind than spinning.
Title: Re: Getting bike (trip/race) fit?
Post by: BlingKing on September 01, 2021, 01:22:44 pm
When I did Enduros I found that rowing helped plenty. Start with time and the add friction to the time
Title: Re: Getting bike (trip/race) fit?
Post by: Blikkies1 on September 01, 2021, 01:29:56 pm
The single thing that made the biggest difference for me when I was riding enduro was hardcore MTB, lots of it, it makes you stand, works your cardio and strengthens your core, no replacement for TITS though. Some top guys used these guys and I think they have a virtual coaching setup:

https://www.basefit.co.za/pretoria-east/
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 01, 2021, 03:16:50 pm
Thanks guys. some great feedback coming.


or not so great, I am lazy, I do strength training and not much cardio. Its pretty unanimous here to do more cardio.
I guess I will fight hard to go the TITS route rather than cardio, it seems to be the answer on all questions
Title: Re: Getting bike (trip/race) fit?
Post by: Dwerg on September 01, 2021, 03:24:27 pm
Thanks guys. some great feedback coming.


or not so great, I am lazy, I do strength training and not much cardio. Its pretty unanimous here to do more cardio.
I guess I will fight hard to go the TITS route rather than cardio, it seems to be the answer on all questions
My team mate was super fit. I did a bit of riding. He hit the wall quicker and harder than I did. But skill level also comes into play. What saps most energy for me is off the bike stuff. But donít over think it. Itís only 3 days of riding. Most will make it if they have a bit of skill and plenty of grit
Title: Re: Getting bike (trip/race) fit?
Post by: geopat on September 01, 2021, 03:44:18 pm
If time, space and equipment are limited look up iron wolf on youtube if you can ignore the American urah-Ůess of it he has some vicious bodyweight routines
Title: Re: Getting bike (trip/race) fit?
Post by: Kortbroek on September 01, 2021, 03:52:09 pm
... I am lazy...

That is the bit that catches out 99% of people who try to get fit for any reason. Most of us never really feel like exercising, it's not always fun. You need to focus on building a routine and when you decide to exercise, don't delay, start immediately. I often fall in the trap of thinking I don't quite feel like it right now, I'll go a bit later today, or I'll go in the morning, then it never happens. I've built a routine, come 17h00 in the afternoon I go exercise, even if I don't feel like it. I find it takes me a few weeks to really get into it, if I take a break of even one or two days it's hard to resume.
Title: Re: Getting bike (trip/race) fit?
Post by: Sardine on September 01, 2021, 04:18:51 pm
I haven't done any big bike events.

But I am the type of person who wants maximum results with as little effort as possible.
Which doesn't always work.

Rather than thinking of big, daunting 1 hour long workouts, to begin with I suggest you get the Nike Club Training app (NTC)- free. I do their "Desk Detox" and "Wake-up, warm-up" routines daily, each takes less than 15 minutes. I have done a month of that so far and I can feel my mobility has increased, and aches decreased.

I also do 10 squats, 10 push-ups and 60 seconds plank every morning.

For lower body strength, try Coach Parry's Runner's Strength Program: if you only have 10 minutes, do one round. If you have more time, do more rounds.
Focus on form over quantity and really think about the muscles you are activating.

My downfall is explosive power. Squat jumps, lunge jumps, box jumps, burpees. I hate them. But boy are they effective.

https://coachparry.com/marathon-strength-training-programme-274d-csdfl-qoaned-92f353-2/?utm_campaign=email_marketing&utm_medium=email&utm_source=auto_responder&utm_content=cp_lm_42km_strength_training_non_member_mail_1&utm_term=lm_42km_strength&ck_subscriber_id=583766202
Title: Re: Getting bike (trip/race) fit?
Post by: Dux on September 01, 2021, 04:27:55 pm
Walking up and down hills is good cardio exercise , and time in the saddle , that worked for me , but we are all different
Title: Re: Getting bike (trip/race) fit?
Post by: 2StrokeDan on September 01, 2021, 05:43:40 pm
You'll only need the TITS if there is going to be long liaisons, with that long open road dead-sitting.

Otherwise it's Buff's rucksack with bricks and squats for you.
Title: Re: Getting bike (trip/race) fit?
Post by: voorvel on September 01, 2021, 05:54:59 pm
Rowing worked well for me.
Interval based: row as hard as possible for 1 minute, relax some for 2 minutes and continue for as long as possible

If I was going to be serious about things, I would have fitted an old dirt bike handlebar to the rower.
Title: Re: Getting bike (trip/race) fit?
Post by: Grunder on September 01, 2021, 06:12:34 pm
You'll only need the TITS if there is going to be long liaisons, with that long open road dead-sitting.

Otherwise it's Buff's rucksack with bricks and squats for you.
Sex is also good for stamina.

I've never been part of an enduro race...still...

It's good.
Title: Re: Getting bike (trip/race) fit?
Post by: Bill the Bong on September 01, 2021, 07:54:32 pm
I donít really believe riding a bike helps that much, it just ups the maintenance. I go for a couple of runs with my dog and cycle with the wife. She has a fatbike, so we go slow and maybe 6 km. But I ride standing the entire distance. Might get a cramp or 2.,Also do 70m sprints while towing a Land Rover cross-ply tire. Then I have a moerse truck tire which I flip and roll. I might also bliksem it with one of those massive hammers. Nothing really else. I already know how to ride a bike.
Title: Re: Getting bike (trip/race) fit?
Post by: geopat on September 01, 2021, 08:59:47 pm
Not to mention that if you had a really great set of tits the other riders would probably pick your bike up for you, follow.behind you and generally make your life easier
Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 01, 2021, 10:43:33 pm
As someone who's done the Tankwa Rally a few times now the best advice I can give you is do Squats, lots and lots of them with a weight on your back. Pack bricks in a backpack if you have to. This mimics standing and sitting repeated on the bike. If you're doing Tankwa you'll be doing a couple of hundred of squats every day on the bike because of all the rocks. Pushups will help as well and also one of those hand squeezing jobbies for your clutch hand.

I was just thinking that. Some of the worst pain I've had on a bike was cramping hands. That is something you can train easily, just takes dedication.

Don't do the hand squeeze jobbies - it accelerates arm pump as your fore arms  are getting used to being built.

Focus on stretching and warming up mobility , al fingers and wrist.

The best cure for armpump is addressing the major culprit causing it - in rock climbing we refer to it as over crimping - holding on to tight in the believe that it actually helps.

This mostly because of stress induced not enough TITS - go play with your bike
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 02, 2021, 11:54:10 am
As someone who's done the Tankwa Rally a few times now the best advice I can give you is do Squats, lots and lots of them with a weight on your back. Pack bricks in a backpack if you have to. This mimics standing and sitting repeated on the bike. If you're doing Tankwa you'll be doing a couple of hundred of squats every day on the bike because of all the rocks. Pushups will help as well and also one of those hand squeezing jobbies for your clutch hand.

I was just thinking that. Some of the worst pain I've had on a bike was cramping hands. That is something you can train easily, just takes dedication.

Don't do the hand squeeze jobbies - it accelerates arm pump as your fore arms  are getting used to being built.

Focus on stretching and warming up mobility , al fingers and wrist.

The best cure for armpump is addressing the major culprit causing it - in rock climbing we refer to it as over crimping - holding on to tight in the believe that it actually helps.

This mostly because of stress induced not enough TITS - go play with your bike

Interesting viewpoint. Never thought of it like this. seems like one needs strong hands, but go for lots of reps and not short weightlifting type of work.

Any tips to make feet stronger, boots with proper shank/metal plate most important, but on top of that after a few days in the saddle my feet start to hurt?
Think I will try the bicycling, standing up, approach maybe to try and tick that box
Title: Re: Getting bike (trip/race) fit?
Post by: Bill the Bong on September 02, 2021, 12:53:32 pm
You will not be meerkatting in the Tankwa, you will need to ride in the attack posision. A strong lower back is key. After a few days you will have so much pain everywhere, your feet will be minor
Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 02, 2021, 04:35:00 pm
Agree with the Bong above..core strength is hey.

Feet: 

If you cycle with cleats, you will know the spindle of the pedal is below the ball of your feet, not below the arch, which is where most on a bike place their feet as it keeps the rear brake at hand - this is contrary to maintaining your feet, and it eats at your endurance reserves.

Keep the balls of your feet on the pegs, moving only to brake - the added advantage is that your ankle acts as a proper hinge, reducing impact stress on the rest of your body.
Automatically, as you are not jarred around, you stay on balance easier and thus requiring less fatigue inducing body english (e.g. the urge to hang of the bars and get arm pump)

Standing position: 

It is not Meerkatting aka the Bong , it is in the attack position.  Transitioning to attack position from sitting, if your arms are in the correct position, i.e. elbows up, head up, those should hardly move off their respective axis's.
Slide your butt back and up, very different from "squatting up" to Meerkat.

Although squats will help, better go check what skiers do: put your back up against the wall, move your feet away from the wall till your lower leg is 90' to your feet, in turn 90' to your upper leg, 90' to your back. (wall sits) google it, not sure what it is called.

Best exercise, and it is easy to do as we have a lot of sand where I stay, get a stretch of deep loose sand, about 20 m long.
Get a wheelbarrow, and fill it with as much weight as you dare.
Push it up and down the stretch of sand, concentrating on your core, keeping your back neck and head in a line.
The body will not be as bent over as in the attack position, a bit straighter up but the action of your legs pushing the wheelbarrow, contracting your core, the strengthening of your back in the process, almost all in one exercise will help a lot. 

Just don't let your wife see you pushing that barrow, they get notions of gardening which will destruct your fitness regime.

Build the core, build the balance, build the endurance - but also exercise good riding technique with the focus on how it allows you to save energy.

Riding technique is a life saver, and you need to do it by ondogram, i.e. do as much as possible not necessarily focusing on speed, but technique so it comes instinctively, like having your balls of your feet on the pegs.....so TITS is the thing.

I'll post some more if you want.
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 02, 2021, 05:39:48 pm
Plenty of good advice here, but I think you need a reality check. The rally starts three weeks from now. No matter what exercise you are going to do you are going to improve your fitness only marginally by then and if anything you run the risk of overcooking it and being fatigued for the rally.

Given this constraints I believe you will achieve much bigger bang for buck focusing on improving your riding efficiency / technique (as Berserker also alluded to) - i.e.TITS. Efficiency in my experience trumps fitness every time (unless the fitness is combined with the efficiency of course). I have ridden with chainsmoking overweight (more like obese) senior gentlemen compared to whom I was an Ironman champion. But thanks to their riding efficiency I had absolutely no chance to keep up (even with their frequent smoke stops) and had to find some lame excuse to split from them to save any remaining dignity.

I also used to ride DeWildt on 300 and in the whoops section between mountain and watertower had to stop at least once or twice to catch my breath. Now I ride it on 990 and don't have to stop at all - and I'm definitely not fitter than I was then about 12 years ago. The secret for us later bloomers (I think you also started riding late) is to ride often to keep those muscle memories alive (mine atrophy significantly if I skip just couple of weekends).

For me the key is always remembering to stay relaxed as much as possible even through the whoops. inevitably you will tense up here and there, but I have a tendency to stay tense and that kills you quick as you are basically trying to have a sparing match with planet Earth. No matter how strong or fit you are - you are going to lose and quick. Staying relaxed as much as possible - going with the flow so to speak- is the trick that helps me last much longer (and enjoy the ride much more). So rather than focusing on going as fast as possible - I try to ride only as fast as it enables me to stay relaxed - which sometimes means to slow down a bit, but other times (in sand) might actually mean to speed up a bit. And it naturally forces you into correct body position (which in my case is usually more forward over handlebars than I am if not focused on the relaxation) as you cannot be relaxed when you hanging off the handlebars and trying to hold on for dear life.

So I would try to squeeze in as much riding as possible. I know your time is limited, but maybe just do an hour every day / every other day focusing on that relaxation. You live in Kalahari with desert right at your front door, so just try to steal every short ride you can - I believe this will make much bigger difference in the short time you have than any type of exercise you can figure out. Rather use the exercise time to ride - no matter how short.
 
Title: Re: Getting bike (trip/race) fit?
Post by: 2StrokeDan on September 02, 2021, 05:50:15 pm
I rest on my handpalms.

If I ride very technical places, I make a point of relaxing my hands all the time, opening my fingers and stretching my hands, while always having them on the bars.

My problem is a duff left wrist, and this needs concentrating on as it hurts very easily. the rest of my body can take a lot of fatigue and punch.
Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 02, 2021, 07:06:36 pm
Rowing worked well for me.
Interval based: row as hard as possible for 1 minute, relax some for 2 minutes and continue for as long as possible

If I was going to be serious about things, I would have fitted an old dirt bike handlebar to the rower.

I concur, rowing (machine) is seriously good, it also ramps up your cardio vascular ability big time.  What I especially appreciate is that it also allows you to practice good breathing technique and you can also focus on core muscle, step 1 to relaxing and doing things in an energy efficient manner.
Title: Re: Getting bike (trip/race) fit?
Post by: BuRP on September 02, 2021, 10:42:11 pm
What is TITS?

time in the saddle.

OK, I'll be the first to owe up.
When I started reading about TITS here I got excited.... I mean, who wouldn't want some of that to get fit eh?
But I reckon riding is also fine...
Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 02, 2021, 11:08:25 pm
Plenty of good advice here, but I think you need a reality check. The rally starts three weeks from now.

I didn't realize this, other than what you are already doing I will focus on good stretching - I do yoga with the Mrs. (she calls my attempt "floppy fish" style), but in even 3 weeks it will help, and you can take this from an initial unbeliever.  Check out "Yoga with Addrienne" on YouTube.  Awareness as to your body position, and the muscles you will engage, how you breath will go a long way in managing energy and soreness.

And then , as XPat  also mentioned, I will spend as much time on the bike, playing in anything off road. I call it warm up - don't crash, don't get hurt, just get to know you and your bike better.
This relationship is crux and will see you through the race - especially it enables you to manage the first day or so of the race before you settle in.

When I started reading about TITS here I got excited.... I mean, who wouldn't want some of that to get fit eh?
But I reckon riding is also fine...

Riding is also more fun  ::)
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 03, 2021, 09:41:18 am
Thanks again all for the feedback. Really appreciate it.

And yes Berserker/xpat, dont stop, its solid advice.


I am not nowhere wrt fitness. Weightlifting is my thing. But I am not where I should be as I had a bad fall of the 300 a few weeks back. Hurt my shoulder, can only now start doing proper pullups again. But I am at 80% again, sitting here with full body muscle sore after ramping up on training again this week.
Since the start of this thread I already added some rowing, will add more. (even though I just do 5minutes, its at max resistance and not slow, same with cycling).
I do focus on hack squats in gym, its easy on your back, I will add the wall sits. They can get pretty tough. And I will continue a big focus on core, especially as I cant work my back hard (its useless). Already big on gardening so the wheelbarrow work is happening, but I find shoveling hard on my back, to the point of overworking it and impacting normal training.

I am squeezing in as much riding time as I can. Did 30minutes yesterday after work on the 300. But I still have zero confidence after the aforementioned fall. I find riding on the 300 much much more tiring than on 990, (granted, stuff happens faster). so that should help. Attack position on 300 is also a lot harder on me than same on 990.

I will today probably put leave in for end of last week and see if I can get proper saddle time on the 990. Do some of Xpats routes as well as longer open stretches. (and finish my rear tyre, want to do rally with motoz desert H/T)


question: My english is failing me....standing on balls of your feet and having ankle work to absorb impact? balls of your feet referring to rear of feet, not front toe area? Isnt that the position with least impact absorption? I stand in middle of my foot most of the time, will be looking into this.
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 03, 2021, 10:00:40 am
Ball of feet is front right behind your toes. You definitely should not be riding standing on your heels  ;)

Are you riding 300 or 990 in the rally? If 990 why are you wasting time on 300, especially as you say that you struggle on it offroad in proper attack position? You are just building wrong habits. I suspect you use it because you try to go fast, but if so that is wrong.

Rather use 990 from now on for everything (assuming you are riding it in the rally) - the bigger heft will give you better exercise in shorter time anyway and most importantly you are getting efficient on the bike you are going to be using in the race.
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 03, 2021, 10:24:38 am
doing rally on 990.

I just find the 300 more tiring in a shorter time, especially on the forearms.
so I use it for 'bang for back' for my time vs getting fit.

and I plan to sell it after rally, so getting last use of it. (I am not a scrambler kind of guy)
Title: Re: Getting bike (trip/race) fit?
Post by: Dwerg on September 03, 2021, 10:30:39 am
3 weeks? Might as well go to the pub.....

But seriously, you have a lot to loose and little to gain at this point. How much roadbook training have you done?
Title: Re: Getting bike (trip/race) fit?
Post by: Buff on September 03, 2021, 10:50:12 am
You doing the Tankwa on your 990? :o What class are you riding?
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 03, 2021, 11:02:03 am
doing rally on 990.

I just find the 300 more tiring in a shorter time, especially on the forearms.
so I use it for 'bang for back' for my time vs getting fit.

and I plan to sell it after rally, so getting last use of it. (I am not a scrambler kind of guy)

So you are training to get tired? I'm not sure that training to exhaustion in the shortest possible time is the way to go for rally when you are going to be on a bike whole day. Rather than getting stronger / fitter at this point in time (i.e. increase your fuel tank so to speak) I think it is much more important to get more efficient / economical with what you already have (i.e. increase the mileage you are getting from your current tank). I.e. at this stage the right strategy IMO is econorun (in terms of conservation of energy), rather than trying to race.

The trick IMO isn't to get strongest forearms you can get (the strongest man on the planet doesn't have a chance on the bike if he has wrong body position), the trick is to get accustomed to ride in a way that you almost don't use them (if you have right body position your arms should be most of the time loose).

My 2c - I will stop hounding you now. I'm quite curious how this is going to turn out.  8)
Title: Re: Getting bike (trip/race) fit?
Post by: Bill the Bong on September 03, 2021, 11:25:20 am
doing rally on 990.

I just find the 300 more tiring in a shorter time, especially on the forearms.
so I use it for 'bang for back' for my time vs getting fit.

and I plan to sell it after rally, so getting last use of it. (I am not a scrambler kind of guy)



My 2c - I will stop hounding you now. I'm quite curious how this is going to turn out.  8)

I have ordered a new FJ Cruiser timed to arrive just after I have repaired that 990.  I'll give him 48 months to pay.
Title: Re: Getting bike (trip/race) fit?
Post by: Brewed_Coffee on September 03, 2021, 03:23:01 pm

so now thats out of the way, what else can one do if you are the average father and have limited time to ride, but have a big trip or race coming up?
I can go to gym at 5 to 6am but cant ride bike at that time. So exercises I have focused on is some  spinning/bicycling(I hate it, so this is capped at 5minutes  :patch:) At least I have moved to a bicycle without back support  :-\
something else I do is farmers walk with dumbbells. To work my shoulders and forearms. But other than that I just train faster to get some fitness back.


"Fit"  and "Riding Fit" are entirely different.

But what stops you riding at 5am?
Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 06, 2021, 08:02:23 am
zero road book training, but I am riding Gold class which is with GPS. (I just got my second GPS, just need to still buy a mounting.)

I do believe you can make a difference in 3 weeks. Even if it is just to learn to ride more efficiently. Not starting the thread wont highlight or reiterate that.

And I am already going to gym each early morning, replacing one set of benching with 5 minutes on the rower will help, 1 or 10% focused fitness gain is better than nothing.



(but no jokes, I am also curious how this will turn out, with myself as guinea pig.)




Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 06, 2021, 08:43:11 am
I will try not to be sponsoring that FJ!  ;D


5am riding will be a bit of a stretch to do it every morning. I dont stay on a farm.
Aware of riding fit being different, doesnt mean I am not going to do what I can to prepare myself.
Title: Re: Getting bike (trip/race) fit?
Post by: PHILIPKUHN on September 06, 2021, 08:43:24 am
Ek sal ook hier iets tik, ek ken die omstandigheide en vir Kathu.
Tyd op die bike (990) is wat gaan werk, glo nie die grond paaie hier rond is van hulp, ek sou se meer soos tyd op a MX track, waar mens se lyf hard werk om bike te hanteer. a goeie begin is elke middag a uur en die naweek teminste 4ure.

Dit is sad, dat ek nie op die stadium daai ou kan wees wat jou met die 950 jaag nie, want dit klink soos fun.

Sterkte.
Title: Re: Getting bike (trip/race) fit?
Post by: chopperpilot on September 06, 2021, 08:50:06 am
Jy's nog jonk, en ek glo nie dik nie, en kan bike ry. Jy sal fine wees.

Hou aan met die gim sessies, as dit al is waarvoor jy tyd het. Het jy ń personal trainer? Indien nie, kry een, ons druk onsself nie hard genoeg nie!

Ons wag vir die ride (race) report!

Sent from my FIG-LX1 using Tapatalk

Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 06, 2021, 09:01:08 am
But what stops you riding at 5am?

A coffee sponsor    :P
Title: Re: Getting bike (trip/race) fit?
Post by: onderbroek on September 06, 2021, 09:20:19 am
Crossfit




Title: Re: Getting bike (trip/race) fit?
Post by: m0lt3n on September 06, 2021, 10:16:04 am


Look at this dude! Am I understanding it correct that he actually won? What class?

I did Bill's suggestion yesterday, riding bicycle with the family but never sitting. Worked nicely, you support yourself on your hands as well so even that is working. This morning gym was plenty wall sits, some farmer walks and some cycling. Tomorrow will be core focused.

Now I need a route for this weekend, tough but not to remote. Going alone I tend to forget to check my speed, either go to slow or to fast.
Title: Re: Getting bike (trip/race) fit?
Post by: Roadhawg on September 06, 2021, 10:37:13 am
As they say "strength is specific" and so too is cardio so bike riding would be top of the list. 

I find just being generally fit and fairly strong helps though (Ive never done anything like what youre attempting, just multiday riding trips.).  I'd keep doing the squats and deadlifts to keep the ass and back strong, add some HIIT cardio I reckon....Firstly it takes less time than hours running or cycling, and 2 for me it kinda emulates riding...short burst of intensity with "rest" in between.    I guess also trying to ride smart and conserve energy would help.
Title: Re: Getting bike (trip/race) fit?
Post by: Xpat on September 06, 2021, 11:10:11 am

Look at this dude! Am I understanding it correct that he actually won? What class?

I did Bill's suggestion yesterday, riding bicycle with the family but never sitting. Worked nicely, you support yourself on your hands as well so even that is working. This morning gym was plenty wall sits, some farmer walks and some cycling. Tomorrow will be core focused.

Now I need a route for this weekend, tough but not to remote. Going alone I tend to forget to check my speed, either go to slow or to fast.

I believe you are busy shooting yourself in the leg with daily gum. You are going to overcook and be fatigued for the race - you are too late for that. You are also putting too much focus on strength - especially arms which I think is completely wrong focus. If I look at some of the best rally riders in the world - Coma, Cyril Despres, Chris Birch or that Yamaha Pol Pot dude, you are probably stronger than any of them. Or do you think that Laia Sainz has stronger forearms than you?

If you look on your body as employed on the bike - legs, torso, arms - the arms are clearly the weakest link. But trying to make them stronger is fool's errand IMO for your purpose. Instead learn to ride so that it is the legs and torso that take the strain and arms are loose most of the time. And the only way you will do that is riding. I even don't like the bicycle riding as it seems from your description that you are using your arms again - might be wrong though - if you keep your arms loose during all this (i.e. your weight sits squarely on pegs while standing then it definitely will be worth it.

But the best IMO is riding 990 in technical terrain - shot loop through sand or rocks will do (don't go wasting time on dirt highways) and focus strongly on  riding with your arms loose as much time as possible - that is the key indicator for me of correct body posture and most effective riding.

I would find some close by loop (e.g. that sand loop you did some time ago with plastics - if that is close enough for quick get away) and rather ride it number of times as often as possible. And not trying to be fast or  exhaust yourself, but to get to the point where your technique is good enough to do it whole day.

I have ridden past weekend 900 km loop again along Bots border in a terrain you will see in Karoo and was able to handle it fine applying the above principles. I also didn't exercise prior two weeks (apart from running) and felt much better than before when I usually throw some kettles bells around and then get fatigued for the weekend ride which then doesn't go that well.
Title: Re: Getting bike (trip/race) fit?
Post by: Blikkies1 on September 06, 2021, 11:29:51 am
Is your bike race fit? Just did about 600km of gravel and the bloody zorst on my 990 snapped at the 1st weld after the rear header;( Very dangerous as the link pipe is now hanging from the lamda sensor wire between the swingarm and the tyre - could have been ugly.
Title: Re: Getting bike (trip/race) fit?
Post by: Fransw on September 06, 2021, 11:43:19 am
Goeie advise sover! Gym is vir moffies ;). Fokus op interval cardio oefeninge, google dit as jy nie weet hoe. En natuurlik core..

Maar dit gebeur ongelukkig nie oornag..
Title: Re: Getting bike (trip/race) fit?
Post by: Beserker on September 07, 2021, 07:13:05 am

But the best IMO is riding 990 in technical terrain - shot loop through sand or rocks will do (don't go wasting time on dirt highways) and focus strongly on  riding with your arms loose as much time as possible - that is the key indicator for me of correct body posture and most effective riding.

I would find some close by loop (e.g. that sand loop you did some time ago with plastics - if that is close enough for quick get away) and rather ride it number of times as often as possible. And not trying to be fast or  exhaust yourself, but to get to the point where your technique is good enough to do it whole day.


The best advise IMHO, and I don't even need to type it with one finger, I can just quote.

This and stretching.
Title: Re: Getting bike (trip/race) fit?
Post by: Bill the Bong on September 07, 2021, 07:34:37 pm
The best advice I can give is to rent my Honda