Motorcycling Lifestyles
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BIKES: Track Day Training By Aaron Stevenson
Aaron Stevenson helps prepare your body for the rigors of riding...
Aaron Stevenson  | http://cornerspeed.net  |  Posted September 29, 2009   Charlotte, NC
Aaron Stevenson is the Chief Instructor and owner of the Cornerspeed and Cornerspin Motorcycle Schools. (Photo: Cornerspeed)

Greetings from the paddock! So what’s this column all about? YOU! For all of you with the passion for riding and racing motorcycles coursing through your veins, this column has been exclusively written to help take your game to another level.

So let me start by asking: How many of you have found yourself getting tired and making mistakes before the day’s ride is over or being at a track day only to have to skip the last couple of sessions, because you are too tired to continue? Worse yet, you go out for that last track session and bad things begin to happen. Sound familiar? These scenarios are all too common due to the demands of daily life. We all work 40 hours or more each week. Add in a family, and time for keeping fit becomes a luxury. We don’t have pro-contracts with a lifestyle of training, eating, sleeping and racing. This means that we need to get the most out of the time that we do have available.

This first article is a way for us to become acquainted with one another and for you to begin getting fit enough to ride a motorcycle. Fit enough to ride a motorcycle? Absolutely! Those of you who have done a day at the track know just how demanding it can be to ride a bike correctly. You already know you’re not just sitting in the saddle and twisting the throttle. You’re working hard for your fun! Riding a motorcycle at speed is a very athletic activity . . . or it should be if you’re doing it right.

A lot of track day enthusiasts, and racers too for the most part, don’t have adequate fitness to ride hard all day. And remember, for the better part of the year the events will take place in the warmer months, which will make it even more strenuous. You’re wearing full leathers, working hard to move quickly over the bike, and working even harder to stay focused, which means you’ll need better fitness, better hydration, and better race day/track day nutrition habits. This series of articles will help prepare you with tips on many subjects ranging from the physical (training) to the mental aspects of preparation and riding. The training tips within these articles are based on the same types of preparation done by elite athletes from many disciplines. And while this will not be a detailed program, it will be full of suggestions to aid you in developing your own training program, which will improve your overall fitness and enjoyment of riding.
Drifting both tires with your feet on the pegs of a 7hp bike translates to drifting a 170hp Superbike where it’s all on the line. (Photo: Cornerspeed)

As with any new program or activity . . . baby steps. You’ll hear me say this more than once . . . “baby steps.” We live in a fast-food society with an immediate gratification and immediate results mentality. Whether you’re taking seconds off your lap times, or increasing your strength, there are no short cuts. Try to take a short cut on the track and that’s what usually happens, a short cut through the grass and onto your . . . you get the picture. Same thing with training! Most of us get excited at the start of the season. We hit the gym early and hard. Our brain (read ego) tells us more is better, no gain without pain, etc., so we immediately begin over-training. The human body is an amazing machine equipped with reserves for the stresses we put on it, which enables us to withstand the immediate loads we put on it. But if you’re three weeks into a routine without a proper foundation, the body’s reserves and connective tissues are used up, have been straining to keep up with the muscles, and are primed for injury. So let’s start with some tips on establishing your base fitness to prepare you for the entire season, beginning with flexibility and core training. Once we’ve established our base and our daily routine, we can move towards overall fitness with our S.T.E.P.S. for fitness.

So what are the STEPS toward fitness?
Strength, Technique, Endurance, Power, and Self Discipline.

Throughout the year, we’ll talk about all of these aspects and in no specific order as they overlap. All of these topics fit into your STEPS for fitness. We will discuss some more in depth than others, depending on what we’re covering. All of these subjects work collectively to provide you with a well-rounded approach to conditioning and more fulfilling days at the track. Also, keep in mind, the STEPS for fitness can also be used as steps in our training on the motorcycle as well.

So where do we start? “Base” Strength or conditioning.

To build our base strength, we start with core strength and flexibility. This foundation is key to racing a motorcycle. Let me say this one more time, “core strength and flexibility are keys to racing a motorcycle.” It is also the foundation to your entire fitness program. Having good core strength will allow you to maintain stability over a longer period of time, which enables you to train towards greater endurance. And being able to train for greater endurance means less fatigue thus increased concentration later in the race, or track day. Even if you are not planning on a professional career in racing, this foundation will enhance everything you do.
Riding a motorcycle at speed is a very athletic activity . . . or it should be if you’re doing it right. (Photo: Cornerspeed)

So what are the core muscles, and what do they do? We’ll name them in a way that relates to your training: abdominals (also think deep abs), gluts, low back, obliques, hip flexors and diaphragm. (Basically, all the muscles that stabilize the human bi-ped, that keep us vertical and walking on two feet.) The core muscles stabilize the spine, ribs and pelvis. They are essential for all movement and exercise. They maintain support and stability. Simply put, when these muscles fatigue, you’re done! Since core work isn’t glamorous, it’s often over looked, even though it is the base to your pyramid of fitness. You won’t get bulging biceps or massive quads doing these workouts.

Think of core work as minibike training like at Cornerspin. Drifting both tires with your feet on the pegs of a 7hp bike translates to drifting a 170hp Superbike where it’s all on the line. So doing core exercises is a similar activity. You are preparing and strengthening (that’s the 7hp) your body for the heavy squats or shoulder presses (that’s the 170hp) that would normally injure you without the core stability and strength.

The easiest way to take care of this area of your training is attending a yoga or Pilates class. If you have a membership at a gym or the local YMCA, chances are they offer these classes at no extra charge. And guys, since this is a predominantly male sport, the classes are taken mostly by the ladies! And for female riders, you really don’t need much of a push to do yoga or Pilates, since most of you already know the benefit of this training. Ab crunches alone are not core exercises. Ab crunches only work on one plane. Your core involves 360º of stability.

Don’t have a gym membership? No problem. Core exercises can be done at home with little to no equipment. There are literally dozens of core exercises to choose. Pick three or four that work front, back and side which includes some rotational movement. You should do these 3-4 times a week.

For illustrations on how to perform core exercises, http://www.shapefit.com/core-training-exercises.html has short video illustrations on how to perform these. There are over 20 exercises from which to choose on this site. To get started, pick four exercises for core strength and do them three to four times a week. These are simple and straightforward, but they pay huge dividends. If you already run, cycle or lift weights, just incorporate them at the end of your normal workouts.
Doing 20-30 minutes of core training and stretching three to four times a week will greatly improve your overall conditioning and get you that much closer to better lap times. (Photo: Cornerspeed)

Here are four exercises that I use and like:
1. Plank while lifting opposite arm and leg. (Combine them in with some push ups if you like.)
2. Bridges. This is really good for the low back without adding weight. Use some variations to engage multiple muscle groups.
3. Oblique crunches and/or medicine ball core movements while lying down. Rotational movement is the most overlooked exercises for recreational athletes. Moving over a sport bike efficiently requires strength flexibility and speed. These are VERY important. Don’t forget these!
4. Abs: bicycling on your back combined with leg raises.
And a final note while doing these: breathe! Don’t hold your breath while doing the core work.

These core exercises along with basic yoga poses greatly increase your flexibility. Flexibility is very important for many reasons. The most important is injury prevention. Keeping the body loose and supple allows you to push harder and recover faster. You are also less prone to muscle and connective tissue injuries not only in your training but in crashing too. Hey, it’s going to happen from time to time, so it’s best to prepare for the worst and hope for the best. Stretching should be done on a regular basis. Very few people in the USA can say they never watch TV, so get off the couch while watching, and gently stretch in the evening. Operative word, “gently.” You will not be nearly as limber as you are after a work out, but the “light” stretching will help you retain more flexibility over a longer period of time. And some light stretching before bed followed by elevating your legs for a few minutes to aid blood flow back to your core will help you sleep better.
To build our base strength, we start with core strength and flexibility. (Photo: Cornerspeed)

Regarding yoga, I would recommend a hot room style of yoga (power yoga) for several reasons. First, the heat will aid you in raising your core temperature. This will make stretching easier, and there will be less chance of injury. Second, you are acclimating your body to the stresses of heat and sweating. By doing this on a regular basis, you are conditioning the body’s response to these conditions. As I stated earlier, most of the riding season is done in warm weather. No matter how perforated the leather-racing suit, it is still going retain a great deal of heat. Make no mistake, power yoga (Bikram, Vinyasa, etc.) is no cakewalk. This is a very athletic style of yoga, so don’t think you’re just going to stretch a little and then sit in a corner do a chant. An hour of power yoga class, which also involves variations of push-ups and abdominal exercises, will rock your world. It’s a good idea to begin a routine of core training, as I outlined above, since you will be engaging many of the same muscle groups and doing similar exercises within the poses. The same goes for Pilates. An hour class will leave you drained, if you do it with focus and intensity. Don’t go into the classes attempting to keep up with the regulars. A gym workout with weights doesn’t transfer directly over and there is an adaptation period. Leave the ego at the door, just like when you turn up at the racetrack.

Recently, as part of the USA Cycling coaches program, I attended a workshop on integrating yoga into an athlete’s training hosted by Sage Rountree. If you want to do yoga at home, Sage has an excellent book, The Athlete’s Guide to Yoga, http://www.sagerountree.com. It even comes with a workout DVD. As a certified USA Triathlon and USA Cycling coach, Sage is right on target with her approach to yoga and athletes.

There are literally dozens, if not hundreds, of variations on stretches and/or poses found in yoga which are very similar to the same stretches most of us did while playing high school sports. A site such as http://www.yogajournal.com/poses will give you numerous stretches/poses to choose. Keep in mind that your body exists in a 360º world, not just front or back. It’s important to gain flexibility in more than one direction just the same as in training your core, so pick at least three or four stretches: front, back and side (twist). Also, pick the simple basic stretches as a beginner, not the ones that tie you up into a pretzel. It’s the same as learning a new track; don’t attempt to set a lap record first time out or you’re going to get hurt. And just like doing your core training: breathe! Long deep breaths will help stretch the muscles and surrounding tissues. Stretching takes time. Go slow to prevent injury.
A lot of track day enthusiasts, and racers too for the most part, don’t have adequate fitness to ride hard all day. (Photo: Cornerspeed)

Doing 20-30 minutes of core training and stretching three to four times a week will greatly improve your overall conditioning and get you that much closer to better lap times, while making your overall experience at the track that much more fun. It may seem like a lot of explanation for something that seems so simple (kind of like two wheel drifting a bike) but you’ll find once you gain more core strength and flexibility, moving on a motorcycle will become easier and easier.

See you at the track!

And the disclaimer: Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on Speedtv.com or Cornerspeed.net. Any content or information provided by Aaron Stevenson, Speedtv.com or Cornerspeed.net, is for informational and educational purposes only, and any use thereof is solely at your own risk. Aaron Stevenson, Speedtv.com or Cornerspeed.net bears no responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition before beginning an exercise regimen. All information contained in articles by Aaron Stevenson, Speedtv.com or Cornerspeed.net including but not limited to: text, graphics, images, information, third party information and/or advice, exercises, diets, psychology, websites, links, including but not limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for informational and educational purposes only.

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Aaron Stevenson

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