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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
manouevre around the bike can be impeded, and the ability to make
sound, snap judgements 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 dependant 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 
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 likelehood of injury. UPPER ARMS - Used for position and posture on the bike Biceps Curl - target biceps Select a comfortably light dumbell (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 dumbell, 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 mcuh better. It is recommended that before starting any exercise program you seek medical approval, and exercise under the guidance of professionals. BIKES CARS Text © Diseno-art.com 2005 |
and essential nutrients to the various muscles more effectively,
as well as toning many various skeletal muscles.