you ain't wrong arturo.... i've started doing this and some strength training too as even a two hour ride leaves me aching all over for a few days. i reckon being in my mid 50s has something to do with that. :)
Absolutely, I go to the gym every Monday and do upper body and leg presses, then I try to ride my bicycle (including hills) for at least an hour 2-3 days a week (less successful there with the California rains this season). And while I think I'm reasonably fit for a 58 yr old, I went riding last Saturday and I could hardly walk the next two days due to the pain in my thighs and back. I blame Barry for teaching me to stand. My riding is much better but boy does it tire you out faster. When I raced bicycles, I always incorporated intervals into at least one weekly routine but I haven't done them in years. Perhaps it's time to start again.
same here fredman. i upped my exercise during summer because we stopped riding in the heat. when i started again in was aching all over despite more jogging and interval training than usual. much of this is because i almost never sit the bike so i have only myself to blame lol.
I realised that high intensity training with intervals is so good. This year I will do it again. Im not a fan of fitness workouts so I do most of them by slow jogging and I ride bicycle alot. I will go for a ride and ride 15 minutes for warmup followed by 1min on, 1 minute off interval... Example: riding steady 20kmh and then 1 minute fullpower 40kmh... about 8-12 cycles, depending on my energy levels... Improvements last summer: weight loss(including food changes -15kg, fat loss - muscle gain, strength in arms and legs). Just want to educate if someone reads this comment! Good video tho.
i'm a fan of this stuff too, blaz. i'm not a fan of exercise but if i can make a big difference with a couple of 10 min sessions each week i'm signing up! i just jog up a steep hill then walk back down... repeat.
I do 30 seconds on 30 seconds off on rowing machine for 10 minutes straight, sprint is around 1:30 split, then a 10/10/10 min split with stair mill, tread mill running and elliptical on cardio days. Second cardio day 15 minute rowing piece to start day 5x20 with squats and very light weight, calf press, hamstring curls all get 20 second rest but enough so on your 20th rep youre close to failure. 3 days a week i do Push, Pull, Push all exercises 5x20 with a 45 second rest Push is moving weight away from your center, Pull is moving weight towards your center. Both Push days are the exact same, i increment this week over week, 2 push 1 pull then next week 2 pull 1 push, rinse repeat. All of this is HIIT, if you reach failure youre building muscle, if you stick to 45 second rests youre doing both cardio and strength training. Monday, Push, Tuesday Cardio (rowing/running), Wed Pull, Thurs cardio (squats, calves, ham curls), Friday Push. Push days you want to do 3 chest exercises (flat, incline, flys), 3 shoulder exercises (lateral raises, front raises, overhead press) one tricep exercise, i like to increment it, i do chest, chest, shoulder shoulder, tricep, chest, shoulder. Pull days you want to do 2 lat exercises (pull down, pull ups any motion where your arms are displacing weight in a vertical motion being pulled downwards towards your center) and 2 rhomboid exercises (displacing weight towards and away from your chest in a vertical motion, usually requires you to be bent over doing a "row" motion, or on a machine rowing by pulling towards the center of your chest) 1 bicep exercise, 1 romanian dead lift exercise, 1 shrug exercise, 1 rear deltoid exercise on the fly machine. Again everything is 5x20 with 45 second rest and no rest between exercises. On cardio days you should also throw in hanging leg raises, start with 5 sets, do as many reps as possible for each set, 45 second rests, increase reps as you gain strength over time. When you first start this, youre going to use extremely light weight. So if you have not been working out regularly for an extended period of time you should be doing extremely low weight, but just enough so that on your last rep youre close to exhaustion and on your 5th set 15-20th reps youre very exerted and struggle finishing. Dont use too heavy of weight, you will straight up fuck yourself up and be out of commission for weeks or incur long term injury. I repeat start with VERY low weight. Give yourself at least 2 months before you expect to see any real results. And most importantly increase the weight over time, otherwise you are gaining nothing. If you can successfully complete an exercise with a certain weight say 20lbs for curls 5x20, the next week do 4/5 sets with 20lbs and your 5th set with 25lbs. If you finish without much struggle do 3/5 sets with 20lbs sets 4 and 5 with 25lbs the next week. Rinse anad repeat, week over week, until you go from 20lbs to 25lbs for all 5 sets. NEVER just jump without incrementing it, you will injure yourself and lose form and be doing more harm. The point of the light weight is to maintain form and build the muscle in the correct way over time gradually. Take whey protien after workouts and i take creatine that's it. On weekends i wake up and drink protein shake with breakfast and dont exercise (unless you can consider riding or hiking as exercise).
Im 60 and tire fairly quickly doing enduro riding. I do need something to fix that situation, Ill start with 2 mnt bike rides a week with the interval method. Im pretty confident it will make a positive difference, thanks
Rowing machines are great if you go harder for slightly longer. You should be going around 1:30 for 2 kilometres and have a pace of 32 spm. Make sure your hands go out over your knees before you start your recovery. A fast 30 second sprint would be 1:17-1:20. I would set it to intervals for 500meters with 3 min rest and during the rest you do a light cruising row at like 1:55 and during the 500m you would be doing a 1:25ish split. This way you can see your times and try to knock that 500m split down second by second once you find how to reach your max.
i need so start making time for training. I can hardly do a lap of the MX track and my throttle hand gets a bad arm pump that takes a day to recover from. Plus, being a student that hardly has time to get away fro the computer to take a shit, i might really need this.
Kay Tea Em I sprained my left wrist 2 months back. Its so bad I cant do 20 push ups without stands. This has lead to overuse of my right arm and now I get arm pump unless I focus on loosening up on the grip. It has also lead to overuse of my right shoulder and the chiro can see it
At one point i could grip the bike with my legs enough to the point where i only needed a light grip on the handlebars and let the front wheel do its thing. Not any more, i may be deathgrippin and doing it on my throttle hand the most.
i have watched all your vids. I do keep myself hydrated and try to grip the bike with my legs. There was a time when i rode every second day that i could go FULL OUT on the mx track for 5 laps and recover in 15 min or so. This is just lack of grip strength, technique and cardiovascular fitness. I am also considering building a upside down push up thing, where your legs are resting on the ground (like a push up) and arms at 90 degrees to your body and pull up to the bar. Should improve grip strength.
yeah...I thought I was in pretty good shape until I did 2 laps around a motocross track. I then realized how out of shape I really was. Been doing interval training on my treadmill and I hope to be able to motor better soon
Haha...yeah...I just turned 44 and a race is on my bucket list. They are 20 minute races so my buddy told me that as long as I can stay on 2 wheels in the 40 plus beginner division I should take top 5. Most guys gas out after 5 minutes. Lol. So I'm training for that. CRF450R is heavy too.
race pace is actually a fine art, learning to ignore the adrenaline rush and focus on finishing instead of beating everyone into the first corner: th-cam.com/video/qPpDzAZ16Ng/w-d-xo.html
Hi Barry, Just wondering if I can pick your brain. I have a 2017 Beta 430 and I'm struggling with the back foot brake. I find its to close (85mm) to the foot peg. I know you are taller than me (I'm 6'1" with a size 12, assumed your foot is large too) just wondering if you have any ideas about making that distance bigger. My old WR was 110mm and it was prefect. I've tried both the stock Beta brake tips which make no difference and I've just worked out that the Apico BPF850 rear foot brake is about the same as stock (125 dollar lesson). Do you have this problem... or am I the new freak. Any suggestions are welcome
i used fastway footpegs which move down and back, steve. here' how to find the reviews i've done on their pegs: th-cam.com/video/vf7Ls_mZCs4/w-d-xo.html
Look up Jeff Cavaliere/Athlean X, he is a fully certified nutritionists, professional athlete trainer, and physical therapists. His moto is putting the science back in strength. Plus the guy in the video was doing the kettle bell swings completely wrong. Jeff has a video on this. :)
not interested in negative comments or the guys who keep saying this or that was wrong... just take this as an intro to fitness and stop getting all religiously fundamentalist about who has the "truth" and who doesn't.
Have seen intervals stuff like Tabata before but is he saying just do 6 minutes a day, or 6 mins per exercise? Seems awfully low! I mean I get the quality over quantity thing but still there needs to be some staged level of training.
i think the ideal is to do a lot more than that aron, but it's just a good start for anyone who is currently doing no exercise and feels they are too busy... everyone should be able to spare six minutes a day. 😁
Check out our fitness and health vids for dirt riders here!
th-cam.com/play/PLlur54ugvzNLd1R9d7px7AX_iSNBeVrfe.html
People who don't ride would be surprised how physically demanding it is. Good stuff guys!
you ain't wrong arturo.... i've started doing this and some strength training too as even a two hour ride leaves me aching all over for a few days. i reckon being in my mid 50s has something to do with that. :)
how many litters of beer you lift now aday ?
Absolutely, I go to the gym every Monday and do upper body and leg presses, then I try to ride my bicycle (including hills) for at least an hour 2-3 days a week (less successful there with the California rains this season). And while I think I'm reasonably fit for a 58 yr old, I went riding last Saturday and I could hardly walk the next two days due to the pain in my thighs and back. I blame Barry for teaching me to stand. My riding is much better but boy does it tire you out faster. When I raced bicycles, I always incorporated intervals into at least one weekly routine but I haven't done them in years. Perhaps it's time to start again.
same here fredman. i upped my exercise during summer because we stopped riding in the heat. when i started again in was aching all over despite more jogging and interval training than usual. much of this is because i almost never sit the bike so i have only myself to blame lol.
I realised that high intensity training with intervals is so good. This year I will do it again. Im not a fan of fitness workouts so I do most of them by slow jogging and I ride bicycle alot. I will go for a ride and ride 15 minutes for warmup followed by 1min on, 1 minute off interval... Example: riding steady 20kmh and then 1 minute fullpower 40kmh... about 8-12 cycles, depending on my energy levels... Improvements last summer: weight loss(including food changes -15kg, fat loss - muscle gain, strength in arms and legs). Just want to educate if someone reads this comment! Good video tho.
i'm a fan of this stuff too, blaz. i'm not a fan of exercise but if i can make a big difference with a couple of 10 min sessions each week i'm signing up! i just jog up a steep hill then walk back down... repeat.
I do 30 seconds on 30 seconds off on rowing machine for 10 minutes straight, sprint is around 1:30 split, then a 10/10/10 min split with stair mill, tread mill running and elliptical on cardio days. Second cardio day 15 minute rowing piece to start day 5x20 with squats and very light weight, calf press, hamstring curls all get 20 second rest but enough so on your 20th rep youre close to failure. 3 days a week i do Push, Pull, Push all exercises 5x20 with a 45 second rest Push is moving weight away from your center, Pull is moving weight towards your center. Both Push days are the exact same, i increment this week over week, 2 push 1 pull then next week 2 pull 1 push, rinse repeat. All of this is HIIT, if you reach failure youre building muscle, if you stick to 45 second rests youre doing both cardio and strength training. Monday, Push, Tuesday Cardio (rowing/running), Wed Pull, Thurs cardio (squats, calves, ham curls), Friday Push. Push days you want to do 3 chest exercises (flat, incline, flys), 3 shoulder exercises (lateral raises, front raises, overhead press) one tricep exercise, i like to increment it, i do chest, chest, shoulder shoulder, tricep, chest, shoulder. Pull days you want to do 2 lat exercises (pull down, pull ups any motion where your arms are displacing weight in a vertical motion being pulled downwards towards your center) and 2 rhomboid exercises (displacing weight towards and away from your chest in a vertical motion, usually requires you to be bent over doing a "row" motion, or on a machine rowing by pulling towards the center of your chest) 1 bicep exercise, 1 romanian dead lift exercise, 1 shrug exercise, 1 rear deltoid exercise on the fly machine. Again everything is 5x20 with 45 second rest and no rest between exercises. On cardio days you should also throw in hanging leg raises, start with 5 sets, do as many reps as possible for each set, 45 second rests, increase reps as you gain strength over time. When you first start this, youre going to use extremely light weight. So if you have not been working out regularly for an extended period of time you should be doing extremely low weight, but just enough so that on your last rep youre close to exhaustion and on your 5th set 15-20th reps youre very exerted and struggle finishing. Dont use too heavy of weight, you will straight up fuck yourself up and be out of commission for weeks or incur long term injury. I repeat start with VERY low weight. Give yourself at least 2 months before you expect to see any real results. And most importantly increase the weight over time, otherwise you are gaining nothing. If you can successfully complete an exercise with a certain weight say 20lbs for curls 5x20, the next week do 4/5 sets with 20lbs and your 5th set with 25lbs. If you finish without much struggle do 3/5 sets with 20lbs sets 4 and 5 with 25lbs the next week. Rinse anad repeat, week over week, until you go from 20lbs to 25lbs for all 5 sets. NEVER just jump without incrementing it, you will injure yourself and lose form and be doing more harm. The point of the light weight is to maintain form and build the muscle in the correct way over time gradually. Take whey protien after workouts and i take creatine that's it. On weekends i wake up and drink protein shake with breakfast and dont exercise (unless you can consider riding or hiking as exercise).
excellent detail!
I like this method, looks perfect for people without time like us.
Great work mate, The Kettlebells are a great addition. I use them a lot with my riders.
I like the explanations..I'm gonna try tomorrow morning...thanyou.
Love your vids m8, greetings from Austria.
und grüße aus australien :)
Im 60 and tire fairly quickly doing enduro riding. I do need something to fix that situation, Ill start with 2 mnt bike rides a week with the interval method. Im pretty confident it will make a positive difference, thanks
I ride 150-180 miles a week on a road bike for cardio…then weight training twice a week , military press and arm curls mainly, turning 70 in March
Definitely a more fun way to exercise, Louis. I try to get out on the bicycle instead of exercising indoors when possible.
Notification squad is here!
Rowing machines are great if you go harder for slightly longer. You should be going around 1:30 for 2 kilometres and have a pace of 32 spm. Make sure your hands go out over your knees before you start your recovery. A fast 30 second sprint would be 1:17-1:20. I would set it to intervals for 500meters with 3 min rest and during the rest you do a light cruising row at like 1:55 and during the 500m you would be doing a 1:25ish split. This way you can see your times and try to knock that 500m split down second by second once you find how to reach your max.
I would also set the resistance on the side to ~5 instead of having it on 1 ;)
the first wok out really helps with arm pump
This video made my fat hurt... is there any exercise I can do on the couch?? Like switching to a light beer? That counts...
actually light beer will exercise biceps less, aseredy. start with the light beer if needed, but work up to heavy beer as soon as possible.
NOW THAT I CAN DO!!!!
I've been doing 10 reps of "bong-ups"...
The Duke Great lung exercise, make sure to breath in deeply and hold for 10 seconds for maximum results.
@@oppeinhours122 I'm up to 45 seconds!!!
Again, thank you!!
1:50 for a "cruise pace" on the concept. Bloody hell.
i need so start making time for training. I can hardly do a lap of the MX track and my throttle hand gets a bad arm pump that takes a day to recover from. Plus, being a student that hardly has time to get away fro the computer to take a shit, i might really need this.
Kay Tea Em I sprained my left wrist 2 months back. Its so bad I cant do 20 push ups without stands. This has lead to overuse of my right arm and now I get arm pump unless I focus on loosening up on the grip. It has also lead to overuse of my right shoulder and the chiro can see it
I think i should step up my wank game, do the under the leg monkey grap or the upside down chicken throttle. XD
At one point i could grip the bike with my legs enough to the point where i only needed a light grip on the handlebars and let the front wheel do its thing. Not any more, i may be deathgrippin and doing it on my throttle hand the most.
i have watched all your vids. I do keep myself hydrated and try to grip the bike with my legs. There was a time when i rode every second day that i could go FULL OUT on the mx track for 5 laps and recover in 15 min or so. This is just lack of grip strength, technique and cardiovascular fitness. I am also considering building a upside down push up thing, where your legs are resting on the ground (like a push up) and arms at 90 degrees to your body and pull up to the bar. Should improve grip strength.
2:55 how do I do that?? Mine didn't come with an instruction manual.... oh clock!! now I get it
Great skit!
Having a strong core really helps with balance
To improve my balance, I just use a paddock stand and hold weights in each hand, like a beer in one hand and a cigarette in the other. :)
If i want to practice my balance i drink vodka and climb up the biggest radio tower in my town
yeah...I thought I was in pretty good shape until I did 2 laps around a motocross track. I then realized how out of shape I really was. Been doing interval training on my treadmill and I hope to be able to motor better soon
you did a SECOND lap?! way ahead of me robert lol....
Haha...yeah...I just turned 44 and a race is on my bucket list. They are 20 minute races so my buddy told me that as long as I can stay on 2 wheels in the 40 plus beginner division I should take top 5. Most guys gas out after 5 minutes. Lol. So I'm training for that. CRF450R is heavy too.
I've done hare scrambles too.....and they are exhausting.
race pace is actually a fine art, learning to ignore the adrenaline rush and focus on finishing instead of beating everyone into the first corner: th-cam.com/video/qPpDzAZ16Ng/w-d-xo.html
Those kettlebells seem a little heavy to be swinging on the shoulder like that. 24kg is almost 53 lbs
God bless metric system!
I’m 12 what do I do I was really close to Loretta’s so I want to do training so I can make it
Calisthenics mate
Hi Barry, Just wondering if I can pick your brain. I have a 2017 Beta 430 and I'm struggling with the back foot brake. I find its to close (85mm) to the foot peg. I know you are taller than me (I'm 6'1" with a size 12, assumed your foot is large too) just wondering if you have any ideas about making that distance bigger. My old WR was 110mm and it was prefect. I've tried both the stock Beta brake tips which make no difference and I've just worked out that the Apico BPF850 rear foot brake is about the same as stock (125 dollar lesson). Do you have this problem... or am I the new freak. Any suggestions are welcome
i used fastway footpegs which move down and back, steve. here' how to find the reviews i've done on their pegs: th-cam.com/video/vf7Ls_mZCs4/w-d-xo.html
CROSS TRAINING ENDURO SKILLS
thank Barry
Plus a ride a mountain bike for cross training
really need to work on cardio
Look up Jeff Cavaliere/Athlean X, he is a fully certified nutritionists, professional athlete trainer, and physical therapists. His moto is putting the science back in strength. Plus the guy in the video was doing the kettle bell swings completely wrong. Jeff has a video on this. :)
not interested in negative comments or the guys who keep saying this or that was wrong... just take this as an intro to fitness and stop getting all religiously fundamentalist about who has the "truth" and who doesn't.
Jeff is awesome- subbed to him, his channel is awesome. I have learned so much about how i have been doing my workouts wrong.
Lol
Outlaw lol
Really appreciate the info, but the fish eye lens is kind of distracting...
Have seen intervals stuff like Tabata before but is he saying just do 6 minutes a day, or 6 mins per exercise? Seems awfully low! I mean I get the quality over quantity thing but still there needs to be some staged level of training.
i think the ideal is to do a lot more than that aron, but it's just a good start for anyone who is currently doing no exercise and feels they are too busy... everyone should be able to spare six minutes a day. 😁
@@crosstrainingenduro - Yeah I thought about that after I jumped the gun and typed my question, bloody keyboard warriors haha.
Good exercises, bad form.