Rider Condition
First   of   all,   you   should   be   healthy,   so   get   a   physical   checkup   from   your   doctor   and   heed   his/her   advise.      If   you   are   sick   or have   a   health   condition   that   precludes   your   riding,   then   don’t   ride.      You   should   have   the   strength   and   stamina   to   ride   a dirtbike   over   varying   terrain   all   day.      We   don’t   race   and   we   take   many   breaks   during   the   day,   but   it   may   be   an   hour   or more   between   breaks.      We   typically   ride   from   40   to   60   miles   in   a   day,   but   longer   rides   of   70   and   80   miles   are   not uncommon.  Rarely, we might do a real butt busting ride of 90 to 100+ miles.  Riding   a   dirtbike   requires   strength   to   pick   up   your   bike,   push   it   through   a   tough   spot,   and   kick   start   it   numerous   times.     Strength   is   also   required   to   steer,   guide,   and   horse   around   a   250   pound   motorcycle.      It   also   takes   strength   to   stay   in   the standing   position   on   the   bike   when   riding   over   rough   ground.      If   you   ride   at   a   brisk   pace   for   any   length   of   time,   then   the aerobics aspect will come into play.  There   are   many   ways   to   get   your   body   in   shape   and   keep   it   there.      A   combination   of   weight,   aerobic,   and   flexibility training   is   probably   the   best   thing   for   staying   in   good   riding   shape.      Weight   training   can   be   with   free   weights   or   weight machines.      Aerobic   exercise   can   be   in   the   form   of   a   lot   of   different   activities   such   as   walking,   running,   stationary   bikes, stair   master,   racket   ball,   basketball,   bicycling,   roller   blading,   skiing,   aerobics,   etc.      Flexibility   training   can   be   as   simple   as just   stretching   or   as   involved   as   yoga   or   karate.      If   all   of   this   is   totally   alien   to   you,   then   I   suggest   you   go   to   a   health   club and talk to a trainer.  Everyone   does   things   differently   to   keep   in   shape,   but   in   the   event   you   haven’t   done   much   of   this   sort   of   thing,   I’ll   share with   you   my   own   schedule.      It’s   not   too   rigorous,   but   enough   to   keep   me   going   in   my   favorite   activities   of   riding   dirt   bikes and   alpine   skiing.      I   try,   not   always   successfully,   to   work   out   5   or   6   times   a   week   alternating   days   between   aerobics   and weight machines.  My   aerobic   exercise   day   consists   of   either   a   stair   master   machine   or   a   stationary   recumbent   style   bike   for   30   minutes.      I like   these   two   because   I   can   actually   read   while   doing   them;   otherwise   it   is   too   boring.     The   level   of   effort   is   such   that   I’m breathing   hard   but   not   so   much   so   that   I   can’t   carry   on   a   conversation.     You   can   be   more   analytical   with   this   and   achieve a   certain   heart   rate   based   upon   your   age   and   other   factors   (ask   your   trainer   or   just   find   the   info   posted   at   any   health club).      I   find   it   a   whole   lot   more   fun   to   substitute   these   with   something   like   mountain   biking   the   trail   behind   my   house, taking   a   strenuous   hike   in   the   mountains,   or   going   out   to   the   motocross   track   and   riding   the   track   non-stop   for   30 minutes plus.  Again, I strive to attain a level of effort that keeps my heart rate up. On   my   weight   training   days,   I   start   with   one   of   the   aforementioned   aerobic   exercises   for   10-15   minutes   followed   by   a combination   of   19   different   upper   and   lower   body   exercises.      Each   exercise   works   a   different   group   of   muscles,   more   or less.      I   only   do   1   set   of   15   repetitions   per   exercise   and   use   an   amount   of   weight   that   allows   me   to   just   barely   finish   the 15th rep.  I try to keep the pace moving so my heart rate or breathing doesn’t slow too much.  Last   but   not   least,   you   need   flexibility   to   ride   a   dirt   bike   for   many   reasons,   not   the   least   of   which   is   to   survive   a   fall without   pulling   or   tearing   muscles,   tendons,   and   other   body   parts.      I   prefer   to   stretch   for   about   10   minutes   after   each workout   (weights   or   aerobics).      If   you   want   to   take   stretching   to   the   next   level,   try Yoga.      I   have   done   this   to   some   extent and find it very valuable and have added many of the poses into my normal stretch routine. There   are   many   different   methods   and   schedules   for   training   and   this   is   just   one   way.      It’s   what   I   do   and   it   may   not   work for   you,   so   you   just   have   to   figure   out   what   works   best   for   you.      Weight   training   and   aerobics   are   the   life   of   some   people, but   I   prefer   to   simply   use   it   as   a   means   to   an   end   and   don’t   spend   any   more   time   in   the   gym   than   I   have   to.      But whatever   method   you   use   for   physical   conditioning,   it   should   be   rigorous   enough   to   give   you   the   strength   and   stamina   to enjoy   a   ride   on   your   dirt   bike.   It’s   very   gratifying   to   ride   a   challenging   all   day   ride   and   still   have   energy   left   at   the   end   of the ride.
Northern Colorado Trail Riders