NORTHERN COLORADO TRAIL RIDERS

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.

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.

Rider Condition