trackday exercises

[Crash Dummy Denno]

so anyone do any trackday exercises - i guess this is more directed toward the racers because you do more TD's

i workout regularly but it doesn't seem to stop the exhausted legs and the two days following of soreness - any suggestions?

or is everyone more or less in the same boat

so who's out there doing pilates in their singlet

[Doc]

I run, you could also do lunges and squats... I don't seem to have a problem with leg fatigue. Thank god.

[Awesome]

Most people don't work out thier legs at the gym. At least most guys, they're all going for a big chest and bicepts. When I go to the gym (which I haven't for well over a year) I only do legs. Lots of leg extensions, squats, lunges, curls, calves, stairs and eliptical. Occasionally I'll do some forearm , shoulder and chest stuff. Again, that's if i went to the gym. And cycling is great endurance and balance training

[Crash Dummy Denno]

hmm - so nothing out of the ordinary...

[Doc]

Nope... Bicycling is another good one.... Not that I exercise ALOT but I have to stay in "Army" shape.

[naked-daytrader]

hmm - so nothing out of the ordinary...

Do squats for all over the body toning and muscle definition. It's the only exercise that hits every muscle in your body.....that and up-downs..(where you start bent over holding a barbell (not dumbbells) in both hands, straighten up so you're then standing straight still holding the barbell at waist level then hoist it up to your neck and then hoist again over your head), another great all over body exercise. For your leg fatigue; sit in the machine (forgot the name of it) where your legs are up against two pads and you open and close your legs with resistance (the resistance can be changed both ways to where your kind of squeezing and then doing the opposite of squeezing your legs together....this exercise will definitely help with your leg fatigue...guaranteed!).

Try starting out with a 4 day routine.

Monday-wed-Fri-Sunday-Tues-Thursday-Saturday...and so on

Do 6 sets of sqauts with 2 good warm-ups included, then do 4 sets of Up-Downs, then move on to the other machine I talked about earlier for 3 sets both ways.

This is for mostly leg work and the fatigue you are experiencing. Don't bother with Extensions or lunges. Extensions only work your quads and lunges work your glutes...unless you want to get into lifting/bodybuilding.

I'll talk to ya more Saturday night when we are out boozing. I was a personal training for over 5 years at the Bridgewater fitness center and have been working out for the past 22 years. I can also write you up a routine and diet (diet optional) for whatever part of your body you want to work on for whatever sport you'd like to excel in.

Or you can just come over and change my bike's oil with me and show you what other work-outs I'm capable of giving.....

[knarlydog]

I'm no fitness expert, but like anything with fitness, don't just concentrate on weight training. Mix in the cardio. One of the best things is Mt Biking. You work your legs, lungs, HR & endurance. AND as an added bonus, you get used to sliding both ends on something with real twitchy steering. This builds up the fast twitch muscles needed when you get it loose.

[Crash Dummy Denno]

For your leg fatigue; sit in the machine (forgot the name of it) where your legs are up against two pads and you open and close your legs with resistance (the resistance can be changed both ways to where your kind of squeezing and then doing the opposite of squeezing your legs together....this exercise will definitely help with your leg fatigue...guaranteed!).[/IMG][/URL].

"hip adduction and abduction machine" (fun to watch the girls on that one)

yeah im doing 3 days for now - its difficult to get 4 days in right now

i'll def talk to you more about it later... it will be weird taking exercise advice from such a little bitch though

[naked-daytrader]

"hip adduction and abduction machine" (fun to watch the girls on that one)

yeah im doing 3 days for now - its difficult to get 4 days in right now

i'll def talk to you more about it later... it will be weird taking exercise advice from such a little bitch though

Tough to get 4 days in now????? Why don't you try to fucking man-up.........gooooddddddaaaamn...you can be such a little pussy sometimes, I don't know why I even bother....I've seen bigger legs then yours on tables.

Are those actually your legs or are you riding an ostrich......

[Crash Dummy Denno]

Tough to get 4 days in now????? Why don't you try to fucking man-up.........gooooddddddaaaamn...you can be such a little pussy sometimes, I don't know why I even bother....I've seen bigger legs then yours on tables.

Are those actually your legs or are you riding an ostrich......

[RyanNicholson]

"hip adduction and abduction machine" (fun to watch the girls on that one)

haha my friend calls it the cooter cruncher

but yea, i'm at the gym a lot too.....i'm sure you know a lot of this already but heres my .02....... cardio is huge w/ racing, running and the elliptical are pretty much what i concentrate on for that, sometimes i'll hop on a rowing machine.

whoever said squats work the whole body was completely right, that pretty much goes for legs (overall) in general. If you want a fit upper body you have to do legs as well. Do a lot of reps with lighter weight, and only take a minute or so between sets. Figure out (or come up with an honest estimate) at your 5 rep MAX then do like 3 sets of 10 at 40%, 3 sets of 10 at 60%, 3 sets of 5 at 80%....or maybe start even lighter until you feel comfortable.

if you can, talk with a trainer at the gym or whatever and have him look at your form, theres a lot more to squats than you might think.

also work your calves....if they have the machine to do it, great. if not just get a bar over your shoulders with whatever you feel comfortable with weight, get on a box with your heels hanging off the edge and go up and down on your toes (a lot of people use the smith machine or some sort of guided squat rack for this because of balance).

doing the lighter reps with less weight does more toning and conditioning than actual muscle building. thats why you see the jacked guys doing like 2 reps w/ a ton of weight. but big muscles wont help too much with track riding.

and do a lot of stretching also.

i dont work out specifically for racing, but it def helps

[Paul_E_D]

I've tried a lot of different workouts for racing, and I've ended up with:

Running only 6-10 miles per week is needed for no sore legs.

Core body: abs, lower back, and shoulders. Those gay exercise balls are all you really need to really work your core. Medecine balls are great too. This made the biggest improvement in my riding.

Dirt riding (MX style) This is the best because you work on all your skills, and get INTENSE cardio, and a full body workout.

Surfing is great too! Cardio and core. The gym gets boring FAST!

[SVRACER01]

i eat ice cream, reeses anything and funny bones. i dont get leg fatigue after track days. maybe the people that do spend too much time sitting at their job. even amanda didnt get the sore legs after either of her trackdays. maybe because shes on her feet all day and the only time on my feet im carrying furniture...up stairs.

[Paul_E_D]

Maybe you're not trying hard enough :poke

[SVRACER01]

Maybe you're not trying hard enough :poke

SHUT IT!
maybe its just too easy





fuckin know it all

[nt650hawk]

1 hour on an elliptical. 1/2 way into it reverse that pattern. Vary the different types of program options for a different day. Don’t puss out turn and burn the entire time. 3 times a week

[virtualbong]

You guys got me so motivated, I think I'll go to the gym today to do some cardio.

[Crash Dummy Denno]

You guys got me so motivated, I think I'll go to the gym today to do some cardio.

OR YOU COULD CONTINUALLY JUMP START YOUR BIKE!!!

[BMFR6]

Haven't done much for working out the past couple years. haven't had the motivation. Just started again specifically because of racing. I'm going with the so-called "navy Seal workout." Google it. It's not a typical Seal workout, its more for people that think they are going to be Seals, but it works. While I was in the Marines we used to do it from time to time when the gym wasn't an option. It works. it works even better if you have access to the water to do the swimming.

With that being said, Paul mentioned surfing. I haven't surfed in years.... but being in the water and swimming/paddling at any level is tremendous exercise

[CMG241]

Dennis I have your leg work out right here. I just had 11 tons of stone delivered to my driveway - come on over and start hauling wheel barrel loads around the yard. No Charge!

[Kunmo86]

Try strenching before and after. I did a few track days here and there and strenching always shortened the pain!

[TegRacer324]

Since my last trackday I've been doin legs every week. Hopefully it'll help me out tomorrow lol.

[Crash Dummy Denno]

Since my last trackday I've been doin legs every week. Hopefully it'll help me out tomorrow lol.

who u going with?

[umbrellaBOY]

you can go with me. ill tear it up with the 49cc.!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!you cant catch me.....
i dont even know what im writing

[CMG241]

you can go with me. ill tear it up with the 49cc.!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!you cant catch me.....
i dont even know what im writing

schools out.