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Offline m0lt3n

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Getting bike (trip/race) fit?
« 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
Dooie visse gaan saam met die stroom...
 

Offline mulmi

Re: Getting bike (trip/race) fit?
« Reply #1 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. 

 

Offline Kortbroek

Re: Getting bike (trip/race) fit?
« Reply #2 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.
- you reckon that thing will pop a wheelie? We're about to find out, SLAP that pig!
 

Offline Buff

Re: Getting bike (trip/race) fit?
« Reply #3 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.
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Offline Kortbroek

Re: Getting bike (trip/race) fit?
« Reply #4 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.
- you reckon that thing will pop a wheelie? We're about to find out, SLAP that pig!
 

Offline Dwerg

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Re: Getting bike (trip/race) fit?
« Reply #5 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.
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Offline m0lt3n

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Re: Getting bike (trip/race) fit?
« Reply #6 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.
Dooie visse gaan saam met die stroom...
 

Offline Buff

Re: Getting bike (trip/race) fit?
« Reply #7 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.
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Offline Xpat

Re: Getting bike (trip/race) fit?
« Reply #8 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.

Offline m0lt3n

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Re: Getting bike (trip/race) fit?
« Reply #9 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
Dooie visse gaan saam met die stroom...
 

Offline Xpat

Re: Getting bike (trip/race) fit?
« Reply #10 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
« Last Edit: September 01, 2021, 12:53:37 pm by Xpat »
 

Offline Avontier

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Re: Getting bike (trip/race) fit?
« Reply #11 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.
 

Offline BlingKing

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Re: Getting bike (trip/race) fit?
« Reply #12 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
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Online Blikkies1

Re: Getting bike (trip/race) fit?
« Reply #13 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/
« Last Edit: September 01, 2021, 01:32:32 pm by Blikkies1 »
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Offline m0lt3n

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Re: Getting bike (trip/race) fit?
« Reply #14 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
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Offline Dwerg

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Re: Getting bike (trip/race) fit?
« Reply #15 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
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Offline geopat

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Re: Getting bike (trip/race) fit?
« Reply #16 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
 

Offline Kortbroek

Re: Getting bike (trip/race) fit?
« Reply #17 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.
« Last Edit: September 01, 2021, 03:52:52 pm by Kortbroek »
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Offline Sardine

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Re: Getting bike (trip/race) fit?
« Reply #18 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

Offline Dux

Re: Getting bike (trip/race) fit?
« Reply #19 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
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