Motorcycle riding is a physically demanding activity that requires strength, endurance, and balance. From long hours on the seat to mastering quick reactions, staying in shape for motorcycle riding can make your rides safe and enjoyable. Discover four techniques to get in shape for motorcycle riding so you can handle the road with confidence.
Build Core Strength
Though a six-pack looks great, a strong core is about more than your appearance. In fact, your core is the foundation of control and stability on your bike. If you’re planning a long-distance motorcycle ride, core strength is essential for helping you maintain your posture and balance over time and during tricky maneuvers. Being in shape for motorcycle riding includes having a robust core.
Here’s some advice to improve your core strength:
- Incorporate planks, side planks, and Russian twists into your workout routine.
- Aim for consistency by performing core exercises three to four days a week.
- Don’t forget exercises like deadlifts or kettlebell swings to engage your entire body while heavily targeting your core.
With a strong core, you’ll feel more stable on your bike, reduce the risk of fatigue, and improve your reaction time on the road.
Follow a Diet for Muscle Growth
Your workouts will only be as effective as the fuel you provide your body. Your diet plays a key role in muscle growth, so explore nutrition tips to maximize growth before your next ride. Proper nutrition helps keep you in shape for motorcycle riding sessions.
Prioritize Protein
To calculate your daily protein intake, use an online protein calculator, or multiply your weight (in pounds) by .36. Protein-rich foods like chicken, fish, eggs and plant-based options like lentils and tofu are all excellent sources of protein.
Balanced Meals
Make sure to include a mixture of complex carbs, healthy fats, and vegetables in each meal for sustained energy during rides.
Stay Hydrated
Dehydration can cause fatigue and muscle cramps, so drink plenty of water throughout the day, especially before long rides.
Focus on Rest and Recovery
Rest and recovery boost muscle growth and fat loss and improve overall performance. Overtraining, on the other hand, leads to fatigue and poor muscle growth. Follow these tips to ensure proper recovery:
- Incorporate at least one or two rest days per week to stay in shape for motorcycle riding.
- Get seven to nine hours of sleep every night.
- Include stretching, foam rolling, or yoga in your workouts to maintain flexibility and reduce muscle soreness or injury.
Giving your muscles time to recover will help you stay energized and ready to perform on and off your bike.
Improve Your Cardiovascular Endurance
Whether it’s controlling the bike during long rides or managing your energy during tricky terrain, endurance is essential for motorcycle riders. To keep your stamina up and your heart rate steady, try these exercises to boost cardiovascular endurance:
- Jog, cycle, or swim three to four times a week.
- Add high-intensity interval training (HIIT) to build endurance, burn calories, and strengthen your entire body to stay in shape for motorcycle riding.
- Use rowing or elliptical machines for cardio workouts that engage both your upper and lower body.
With a stronger cardiovascular system, you can effectively handle the physical demands of motorcycling without feeling drained.
Now that you’re armed with these four fitness techniques for in shape motorcycle riding, you’re ready to make your next ride one to remember instead of one you need to recover from. With a few lifestyle changes, you can look forward to safer, more memorable rides.
