Matrix
02-17-2006, 08:13 AM
Ok, no I'm not god, so don't say " WTF do you know". I'm a certified personal trainer(for the past 8yrs), and have been through all the aches and pains of riding(23yrs worth). After doing even 1/3 of the stuff I'm about to list. I am willing to bet you WILL NOT get sore and hurt as often as you do now.
I have broke this into 3 stages. Stage 1 is basic, and will help a lot. Stage 2 is more incline to not only help you stay injury free, but also get stronger. Last, Stage 3 is taylor made for getting the most out of riding...however it takes time.
Now, if you read that far I have a challenge that I bet 50% of you can't do right now. I'm putting a poll on this JUST to see who can or can't. So be honest, and click the answer that really is what happens when you try this.
1st, push back from the computer and stand up.
2nd, move away from the comp. desk to a spot that you have some room to move.
3rd, Bend over with your feet TOGETHER and see if you can touch your finger tips to the ground. DO NOT BOUNCE OF BEND YOUR LEGS!
Ok, if you did it...cool. If you couldn't, sit down and START reading the rest of this(it is helpful if you DID do it to still read it)
A few fast TIPS to help everyone. Drink plety of water(mixed like kool-aid or straight pure water), it flushes the body of germs helping you stay healthy and it helps your muscles and joints stay in proper working order.
Get plenty of sleep, 6-8hrs a night is normally perfect for most. Try to pick a set time to wake up and when to goto bed that allows 6-8hrs of sleep.
NOW, IF YOU READ AND FOLLOW THIS I ASSURE YOU WILL BE SHOCKED!
Stage 1:
Basic stretching and warming up.
To be good on your bike, you have to STAY on it. I don't mean falling...I mean unhurt. And the 1st thing to help you stay injury free is flexibility.
Think it over, ever fall and twist or pull something?(Don't lie we all have)
Consider this, 10min a day can cut down that ache and pain of an akward fall. And here is why:
Pasta syndrome: My own name, newer riders don't fall well. Some seasoned guys don't either for that matter. All because as they go down, they are stiff as uncooked pasta. And we all know you can only bend or twist uncooked pasta so far before it snaps...YOU WILL SNAP TOO!
Prevention of PS(Pasta syndrome), take a minimum of 10min before a ride and stretch out. Think of pasta and that stretching is like cooking it. The more you stretch, the more your joints and muscles can bend. SO, this makes it harder to snap them(pull, tear, ect). Below is a site I found with some basic stretches. I'd recommend doing ATLEAST the upper body(belt/waist and above) ones before every ride.
See how much more pain free after a ride of slam you are in a few weeks. I'll bet you will start doing more than 10min. Personally, 15min before and 15mn AFTER a ride(YEP, after helps as much as before) is almost perfect.
Next, Take hot showers or baths after riding to #1 clean your sticky ass :lol: and #2 the heat of the water loosens muscles and joints.
If your sore, take IBUPROFIN(1-2 pills). They have an anti-inflamitory in them and will ease aches and pain better than 99% of the other "pain" medications around.
Thats all you need for Stage 1. Simple and easy, and will help you. If you don't believe it, try it for 4 weeks. If your not happy, then stop(I doubt you will be unhappy).
Basic stretch link(if you Google "stretching" you may find a better one):
http://www.naturalphysiques.com/cms/index.php?itemid=159
Stage 2:
Strengthing muscle, joints and tendons.
Yep, we are now moving to simple weight traning and cross traning. And everyone is asking " Why do I wana lift weights or play basketball? I wana ride my bike!"
Your right, we all do. But to aid your riding, a good non-BMX related workout is a must.
If you wana cross train(sports other than BMX ) to help strengthen muscles, tendons and joints. I offer afew great ideas:
Football- You run, spin, dive...and get tackeled(that helps you learn to take a fall).
Basketball- Alot of running, jumping and side to side movement. Great for your whole body, builds endurance and also STRETCHES you out(remember stretching is GOOD).
Soccer- Pretty much like basketball, only more running and less use of the upper body.
MT Bikes- Yes, our hated friends with 2 wheels. But, my 36-13 can only go so fast or climb so well. MTB take it up a level. Go ride for 1hr 2 days a week. Climb some hills, ride through the woods and sprint down the street(every ride make sure you use ALL the gears)...results can be shocking when you get back on your 20inch.
Now, you decide you hate other sports, so bring on the weights(my favorite too). So, here are the basic exercises that help you out on a bike...and in general everyday life.
Benchpress- Strengthens the shoulders, chest, arms and back. Along with ALL the joints around the muscle in the areas I mentioned. Don't go overboard, light weights will do it too. If you don't have weights, do push ups(for push ups aim for 25 two times...thats 50), for the 1st 4 weeks. Do them every 3 days, and after 4 weeks, try to do say 35 at a time. The goal for push ups is 100 to 150 every 3 days.
Now, for weight on a benchpress, use something you can do 15-20 times. And aim for around 30-40 times per session. Try to add around 5lbs to the weight you use every 4 weeks.
Shoulder press- The name says it all, shoulders here. If you don't have weights, I suggest useing GOOGLE to find alternatives(or use something hevey in a bag...that way tou can lift it OVER your head safely. Aim for 10-15 times and agian go for a total of 20-30 total times. Try to increase the weight by 5lbs every 6 weeks. USE caution with shoulders, they are very easy to hurt with impropper weight lifting. Agian every 3 days.
Crunches- Stomache time, for this I would try 100 as a goal. And when you start, just do them till you can't do another. The stomach is the bodies CORE. The stronger you make it, the easier it is to hop/spin/ect. Do them every 2 days, they only take a few min.
Squats- Now, this is a killer(or can be), so use your head to pick weights. Try for 10-20 times with a total of 20-40. Do them ONLY 1 day a week. With riding, you don't need to beat them to death to get them stronger. Try to add 5lbs every 4 weeks.
That is ALL I feel you need. If you really wanna workout alot to help with HOW YOU LOOK and RIDE. PM me, I'll help you cutom make a work out that fits what you wanna do. Believe me, this will hit ALL the major joints and muscles of your body. The stronger they are, the less prone to getting hurt they are.
Stage 3
HARDCORE HERE
This is the bitch of the 3 stages. Not because it is really hard, but it is 90% brain, and 10% body. Confused yet? Read on and it will all make sense.
Ever notice most racers never really get hurt often? Sure, some do...but for the most part street, dirt and park guys get hurt the most. Ever wonder why?
They don't fall alot, I'll say that. But that isn't why. Most racers train with EVERYTHING I said above(thats the 10%...the physical part). But they ALSO include a diet that is close to a pro body builder.
Insane...yes, hard...yes...useful...HELL YES!
I eat cake and candy, cookies and all that stuff. Most racers only do that 1-2 days a week. Why? All that sugar doesn't help anything but gain weight. And weight without muscle and skill, mean you loose.
So, here is a basic(if you can force yoursel to do it), guide of how to eat.
Things to eat(meat):
Beef
Pork
Fish
Chicken
Turkey
Deer(if you like that stuff :? )
Veggies:
ANYTHING green...
Carrots
Corn
Beans
Potatoes
Sweet Potates (yams)
Breads:
ANY...wheat is best
Last, what to drink:
Water-a gallon a day is GREAT(try to drink half a gallon)
Tea
Sugar free Kool-Aid
Juice-apple,orange,pear,grape...etc.
Green tea
Milk
Dessert:
Jello
Fig Newtons
Nuts
Grapes
Apples
FRUIT IN GENERAL
Now, you wanna know how that helps. Well here is a basic meal plan for a single day(drinks included). At the end, I'll explain how it all works.
Breakfast-
1 Apple
1 cup Oatmeal(1tea spoon of sugar)
2-3 slices of bread
1 glass of Orange juice
Lunch-
1 Orange
1 cup pasta(or potatoe)
1 1/2lb meat(some listed above)
1 glass of tea(or milk)
Dinner-
1/2 pound of meat(see above examples)
1 Potatoe(or pasta...whatever you DID NOT have at lunch)
1 cup Veggies
2-3 slices of bread
1 glass tea(or milk)
1-3 Snacks-
Piece of fruit
Nuts
Figs
Now, How this all works. Meat adds protein and some fat. You need both to build muscle and repair the body from a day of exercise(riding or any other kind). Potatoes and pasta, are carbohydrates that are used to fuel the body. Without them, the body will burn muscle...thats not a good thing. Fruits and Veggies are simple carbohydrates, and aid the fueling of the body. Bread is a complex carbohydrate that takes longer to burn than pasta, potatoes and veggies. They are eaten in the morning and at night to help the body have fuel till the next meal.
The tea(my personal fav) has antioxidents that keep you heathy and fight common colds and flu better.
Snacks are just a filler(with out a ton of sugar) till the next meal.
So, what is missing? Candy, cake, cookies...all that. Why? It doesn't help the body do anything, except get fat. So, why eat it(I agree it tastes good), but other than give you a buzz for 20min then you feel tired. It don't help you at all. Try to avoid this type stuff except 1-2 days a week(if you can avoid it 100% even better).
So, thats all boys and girls. Like I said stage 3 is not needed, but will help.
Stage 1 is about what most need. Stage 2 will help 50% more than 1. And Stage 3 will make you a lean mean muscle machine(if you do 1 & 2 with it).
If you want a personal routine, feel free to PM me. I hope this gets stickied seeing alot of NEW riders have no idea about how much the little stuff I touched on help them ride better. And alot of experienced riders can ride better longer, if they do them as well.
Thats ALL from me for tips. Hope it helps at least 1 of you.
-Matrix
I have broke this into 3 stages. Stage 1 is basic, and will help a lot. Stage 2 is more incline to not only help you stay injury free, but also get stronger. Last, Stage 3 is taylor made for getting the most out of riding...however it takes time.
Now, if you read that far I have a challenge that I bet 50% of you can't do right now. I'm putting a poll on this JUST to see who can or can't. So be honest, and click the answer that really is what happens when you try this.
1st, push back from the computer and stand up.
2nd, move away from the comp. desk to a spot that you have some room to move.
3rd, Bend over with your feet TOGETHER and see if you can touch your finger tips to the ground. DO NOT BOUNCE OF BEND YOUR LEGS!
Ok, if you did it...cool. If you couldn't, sit down and START reading the rest of this(it is helpful if you DID do it to still read it)
A few fast TIPS to help everyone. Drink plety of water(mixed like kool-aid or straight pure water), it flushes the body of germs helping you stay healthy and it helps your muscles and joints stay in proper working order.
Get plenty of sleep, 6-8hrs a night is normally perfect for most. Try to pick a set time to wake up and when to goto bed that allows 6-8hrs of sleep.
NOW, IF YOU READ AND FOLLOW THIS I ASSURE YOU WILL BE SHOCKED!
Stage 1:
Basic stretching and warming up.
To be good on your bike, you have to STAY on it. I don't mean falling...I mean unhurt. And the 1st thing to help you stay injury free is flexibility.
Think it over, ever fall and twist or pull something?(Don't lie we all have)
Consider this, 10min a day can cut down that ache and pain of an akward fall. And here is why:
Pasta syndrome: My own name, newer riders don't fall well. Some seasoned guys don't either for that matter. All because as they go down, they are stiff as uncooked pasta. And we all know you can only bend or twist uncooked pasta so far before it snaps...YOU WILL SNAP TOO!
Prevention of PS(Pasta syndrome), take a minimum of 10min before a ride and stretch out. Think of pasta and that stretching is like cooking it. The more you stretch, the more your joints and muscles can bend. SO, this makes it harder to snap them(pull, tear, ect). Below is a site I found with some basic stretches. I'd recommend doing ATLEAST the upper body(belt/waist and above) ones before every ride.
See how much more pain free after a ride of slam you are in a few weeks. I'll bet you will start doing more than 10min. Personally, 15min before and 15mn AFTER a ride(YEP, after helps as much as before) is almost perfect.
Next, Take hot showers or baths after riding to #1 clean your sticky ass :lol: and #2 the heat of the water loosens muscles and joints.
If your sore, take IBUPROFIN(1-2 pills). They have an anti-inflamitory in them and will ease aches and pain better than 99% of the other "pain" medications around.
Thats all you need for Stage 1. Simple and easy, and will help you. If you don't believe it, try it for 4 weeks. If your not happy, then stop(I doubt you will be unhappy).
Basic stretch link(if you Google "stretching" you may find a better one):
http://www.naturalphysiques.com/cms/index.php?itemid=159
Stage 2:
Strengthing muscle, joints and tendons.
Yep, we are now moving to simple weight traning and cross traning. And everyone is asking " Why do I wana lift weights or play basketball? I wana ride my bike!"
Your right, we all do. But to aid your riding, a good non-BMX related workout is a must.
If you wana cross train(sports other than BMX ) to help strengthen muscles, tendons and joints. I offer afew great ideas:
Football- You run, spin, dive...and get tackeled(that helps you learn to take a fall).
Basketball- Alot of running, jumping and side to side movement. Great for your whole body, builds endurance and also STRETCHES you out(remember stretching is GOOD).
Soccer- Pretty much like basketball, only more running and less use of the upper body.
MT Bikes- Yes, our hated friends with 2 wheels. But, my 36-13 can only go so fast or climb so well. MTB take it up a level. Go ride for 1hr 2 days a week. Climb some hills, ride through the woods and sprint down the street(every ride make sure you use ALL the gears)...results can be shocking when you get back on your 20inch.
Now, you decide you hate other sports, so bring on the weights(my favorite too). So, here are the basic exercises that help you out on a bike...and in general everyday life.
Benchpress- Strengthens the shoulders, chest, arms and back. Along with ALL the joints around the muscle in the areas I mentioned. Don't go overboard, light weights will do it too. If you don't have weights, do push ups(for push ups aim for 25 two times...thats 50), for the 1st 4 weeks. Do them every 3 days, and after 4 weeks, try to do say 35 at a time. The goal for push ups is 100 to 150 every 3 days.
Now, for weight on a benchpress, use something you can do 15-20 times. And aim for around 30-40 times per session. Try to add around 5lbs to the weight you use every 4 weeks.
Shoulder press- The name says it all, shoulders here. If you don't have weights, I suggest useing GOOGLE to find alternatives(or use something hevey in a bag...that way tou can lift it OVER your head safely. Aim for 10-15 times and agian go for a total of 20-30 total times. Try to increase the weight by 5lbs every 6 weeks. USE caution with shoulders, they are very easy to hurt with impropper weight lifting. Agian every 3 days.
Crunches- Stomache time, for this I would try 100 as a goal. And when you start, just do them till you can't do another. The stomach is the bodies CORE. The stronger you make it, the easier it is to hop/spin/ect. Do them every 2 days, they only take a few min.
Squats- Now, this is a killer(or can be), so use your head to pick weights. Try for 10-20 times with a total of 20-40. Do them ONLY 1 day a week. With riding, you don't need to beat them to death to get them stronger. Try to add 5lbs every 4 weeks.
That is ALL I feel you need. If you really wanna workout alot to help with HOW YOU LOOK and RIDE. PM me, I'll help you cutom make a work out that fits what you wanna do. Believe me, this will hit ALL the major joints and muscles of your body. The stronger they are, the less prone to getting hurt they are.
Stage 3
HARDCORE HERE
This is the bitch of the 3 stages. Not because it is really hard, but it is 90% brain, and 10% body. Confused yet? Read on and it will all make sense.
Ever notice most racers never really get hurt often? Sure, some do...but for the most part street, dirt and park guys get hurt the most. Ever wonder why?
They don't fall alot, I'll say that. But that isn't why. Most racers train with EVERYTHING I said above(thats the 10%...the physical part). But they ALSO include a diet that is close to a pro body builder.
Insane...yes, hard...yes...useful...HELL YES!
I eat cake and candy, cookies and all that stuff. Most racers only do that 1-2 days a week. Why? All that sugar doesn't help anything but gain weight. And weight without muscle and skill, mean you loose.
So, here is a basic(if you can force yoursel to do it), guide of how to eat.
Things to eat(meat):
Beef
Pork
Fish
Chicken
Turkey
Deer(if you like that stuff :? )
Veggies:
ANYTHING green...
Carrots
Corn
Beans
Potatoes
Sweet Potates (yams)
Breads:
ANY...wheat is best
Last, what to drink:
Water-a gallon a day is GREAT(try to drink half a gallon)
Tea
Sugar free Kool-Aid
Juice-apple,orange,pear,grape...etc.
Green tea
Milk
Dessert:
Jello
Fig Newtons
Nuts
Grapes
Apples
FRUIT IN GENERAL
Now, you wanna know how that helps. Well here is a basic meal plan for a single day(drinks included). At the end, I'll explain how it all works.
Breakfast-
1 Apple
1 cup Oatmeal(1tea spoon of sugar)
2-3 slices of bread
1 glass of Orange juice
Lunch-
1 Orange
1 cup pasta(or potatoe)
1 1/2lb meat(some listed above)
1 glass of tea(or milk)
Dinner-
1/2 pound of meat(see above examples)
1 Potatoe(or pasta...whatever you DID NOT have at lunch)
1 cup Veggies
2-3 slices of bread
1 glass tea(or milk)
1-3 Snacks-
Piece of fruit
Nuts
Figs
Now, How this all works. Meat adds protein and some fat. You need both to build muscle and repair the body from a day of exercise(riding or any other kind). Potatoes and pasta, are carbohydrates that are used to fuel the body. Without them, the body will burn muscle...thats not a good thing. Fruits and Veggies are simple carbohydrates, and aid the fueling of the body. Bread is a complex carbohydrate that takes longer to burn than pasta, potatoes and veggies. They are eaten in the morning and at night to help the body have fuel till the next meal.
The tea(my personal fav) has antioxidents that keep you heathy and fight common colds and flu better.
Snacks are just a filler(with out a ton of sugar) till the next meal.
So, what is missing? Candy, cake, cookies...all that. Why? It doesn't help the body do anything, except get fat. So, why eat it(I agree it tastes good), but other than give you a buzz for 20min then you feel tired. It don't help you at all. Try to avoid this type stuff except 1-2 days a week(if you can avoid it 100% even better).
So, thats all boys and girls. Like I said stage 3 is not needed, but will help.
Stage 1 is about what most need. Stage 2 will help 50% more than 1. And Stage 3 will make you a lean mean muscle machine(if you do 1 & 2 with it).
If you want a personal routine, feel free to PM me. I hope this gets stickied seeing alot of NEW riders have no idea about how much the little stuff I touched on help them ride better. And alot of experienced riders can ride better longer, if they do them as well.
Thats ALL from me for tips. Hope it helps at least 1 of you.
-Matrix