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3 Home Exercises To Improve Your Motorcycle Riding
Winter doesn't seem like a great time to improve your riding. Sure, there are books to read and videos to watch on technique, but not really much you can do, right? Wrong! Riding a motorcycle, particularly sport or track riding, takes a great degree of physical fitness. If you find yourself wearing out 15 minutes into a 20 minute session, you've got a hole in your game that has nothing to do with your tire pressures or what oil you use. If you want to get the most out of your machine, the best place to start is with the nut connecting the seat to the handlebars. Here are 3 exercises to improve your motorcycle riding:
Not everybody has time to make it to the gym regularly, but that's no reason to stop you from preparing yourself to have your best season ever this year. Here are three exercises you can do in a few minutes at home that will pay dividends on the bike, once salt and sleet give way to sunshine and spring.
READ MORE: Prepare Your Motorcycle and Gear For Spring ... - RideApart
Exercises To Improve Your Motorcycle Riding
The Lunge
Gino shows us a proper lunge. Back knee touches the ground, front knee forms a 90 degree angle.
Targeted Muscles: Glutes, Hams, Quads
Rounds and Reps: 3-5 sets of 10-20 reps, alternating each leg
Why Am I Doing This? Few exercises can do so much for you in such a short amount of time as the lunge. They target the three major muscle groups in the upper leg, emphasize a stable core, improve balance, and take your hip flexors through a full range of motion. They have the added benefit of exercising each leg independently, working to combat the natural muscular asymmetry that most of us have. Strong hamstrings, glutes and quads are essential to maintaining a strong and steady position on the bike, particularly mid-corner and while on the brakes.
READ MORE: How To: Not be a Noob at a Track Day | RideApart
Get Busy: Start the exercise standing with feet together and arms at your sides. Then step broadly forward with one leg while lowering the opposite knee until it just kisses the ground. Yes, all the way to the ground! Your step forward should be long enough that your knee does not travel forward past your toes. Once you're all the way down, push through the heel of your forward leg to drive yourself back to a standing position. Repeat with the other leg, and that's one rep. The movement should be fluid and quick, but controlled. Remember that balance is a part of this exercise.
On the Gas: If you find you can get through 20 sets with each leg without a problem, try holding something heavy while you do it. A cinder block will do.
Exercises To Improve Your Motorcycle Riding
The Squat
Gino shows us an air squat. His arms are out in front of him for balance. If you squat with a heavy implement, hold it close to your chest.
Targeted Muscles: Glutes, Hams, Quads (again)
Rounds and Reps: 3-5 sets of 15-20 reps
Why Am I Doing This? Squats are normally something you think of doing at the gym with a barbell, but don't overlook the lowly air squat. They are a perfect exercise to increase your range of motion, train correct form, and increase your muscles' resistance to fatigue. They are the deep-flexion companion to The Lunge, and will put your legs closer to the position you have on a sport bike.
