How to Get in Shape for Long Motorcycle Trips?
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- เผยแพร่เมื่อ 16 ก.ย. 2024
- I have been asked many times, what I do to be in shape for my long trips. The honest answer is almost nothing, but in this video, I will tell you some key moments that you have to be careful to keep your body always in good shape.
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I have said almost the same in the past in this channel. It is pleasant to see really SERIOUS persons in our silly and exaggerating times… Wish you many more healthy kilometers friend !!!
Thanks, man!
If you are 30 or 35? I'm 39 and I felt that :) It amazes me how accurate yet basic your advice is. Best of luck and much health! Visit Poland more often!
Thanks for taking the time!
HELLO AM A BIG FAN OF OFFROAD BIKES, AM FROM KENYA, UNFORTUNATELY I AM NOT IN A POSITION TO ACQUIRE ONE, IF YOU HAVE ANY THAT YOU ARE DONATING OR HEARD SOMEONE WHO IS DONATING A BIKE KINDLY REM ME 🙏🙏🙏🙏
Great video as always! Thank you Pavlin! Yes sir, being fit is a mindset which enables one to live!
Take care brother and ride safe!
Thanks, you too!
Great words of advice! I am 58 and had a few physical issues, but I know that exercise and little good habits is what gives momentum to keep enjoying riding 🏍
Absolutely! Thanks for taking the time!
Hi Pavlin,
I wish u also wouldve talked about the mental part of long trips.
I think most of the people by now (2024) know that a good diet, not smoking, not drinking alcohol, avoid sugar as much as possible, excercise is the way.
HOWEVER, the mental part is the most important thing if u ask me. For example, I will never forget i was in the South of Spain in the middle of the summer 39 degrees. I already did 8000km that trip and had to do another 2500 km. I wanted to give up and send the bike by truck. I mean the heat was killing me. But i had to dig deep in my mind and not give up. The mental part is KEY.
Maybe u will talk about that
Much respect man, ur mental game on the bike is on a different level. People who havent dont 10000+ km rides, probably have no clue what im talking about 😅
Its a mental struggle to complete your hour/day/trip
There is not much to say on this topic, but I might do a video about it in the future. Thanks for taking the time!
In a healthy body lives a healthy mind, as some ancient folks told.
@@kwakithailand
Trust me, you can be in excellent shape, but still have a weak mind
The mind has no limits, the body does
I saw the same video on yet as you, the same excerxises before sleep. Those sounds of scratching bones are great. I feel so relaxed after proper stretching. And it cost nothing, and I agree it's a a pleasure after 40'
Thanks for sharing!
Keep it up Palvin. Your sensible advice is always welcome.
Thanks, man!
You right about one thing. I raced motorcross for 10 year and now in my 70's, my body hates me sometimes. I still ride my BMW< I just do shorter days and take more breaks. I do see a Can Am RT in my future.
Thanks for sharing!
Було цікаво почути про ваш досвід, вважаю це дуже корисним. На мою думку ключем до секрету є щоденні вправи, а ваші як раз підходять для мотоциклістів під час подорожі. Ви все чітко сформулювали! Любо дивитись на ваш гараж! Дякую!
Thanks, man!
Amazing video, simple and clear. Considering your imputs, I've notices in my case that riding the motorcycle actually it's a great fitness already especially if it's done on longer trips. Plus the amount and food quality. Greetings 🙏
Glad it was helpful!
I think swimming is the solution. It relaxes the joists and spine.
True, but requires a specific condition, that are not easy to meet every single day.
@@motorcycleadventures Yes, exactly. Push ups and pull ups is what we probably learn to do back in the army days. I tired gym at the age of 42 and It didn't work for me, with exception of swimming pool, but good old push ups always work :)
Absolutely!
For me is better after swiming.
This was well done and I couldn't agree more! Im 58, after riding hard for over 30 years, getting on and off my 2018 KLR is the hardest thing I do everyday, yes I still ride everyday until the snow arrives, then it is ATV's and snow mobiles. Falls, accidents, constant jarring, riding in cold damp weather takes its toll. Ive kept myself in pretty good shape but even so, Im now scheduled to get both hips replaced over this winter after years of abuse. I am really looking forward to recovering and watching your adventures in South America!
Thanks for sharing your experience!
Omule,esti bun!
Tot ce spui,este adevărat,e din suflet! Te apreciez foarte mult!
Salutări din România! Te consider un frate!
Scriu în română,ca să nu fac greșeli în engleză. Apropo! Engleza ta îmi este foarte facilă,înțeleg absolut tot!
Multă sănătate!
Thanks, brother!
Good lesson Pavlin!Makes It worth a good trip,without any losses..
Yes indeed!
Agree with all you said, like I do the vast majority of the time.....I like to ad that a gravity/inversion table is a cheap investment that will give immense rewards for overall health and longevity, I'm almost 60 years old and been very hard on my body all my life with extreme stuff but I'm still able to go out there and surf hard conditions and most of the time last way longer then your 25 year old ripper 😁 Anyway I also ride everyday, I don't even have a car just motorcycles and yes prevention will always beat cure !...enjoy your stuff brother, keep it up and one day if I'm back in Europe I come and check out your part of the world
Thanks for taking the time to share your experience! You are welcome in my country anytime!
Wery interesting topic! I actually never thought about it until I tried to travel on the bike. I may add exercise to improve core : do training with gymnastic wheel .
Glad to help!
Completely agree with Pavlin! Few years ago i went on an offroad trip with my Tenere and i was shoked how much physical streght it requires. Now i go to the gym 3-4 times a week and offroading is no issue and i feel much more confident handeling a big bike offroad 💪
Thanks for sharing! The skills that you gained for these few years makes the off-road riding easier, not the fitness.
Yes,and getting a lighter bike. 600 pounds down to 400 pounds. A 850 pound HD or BMW down to a 400 pound bike makes a hell of a difference. Keep your knees in the breeze.
Absolutely!
thank you for the information
Any time!
8 hours riding through Europe 8 pints of beer at night !! Full English breakfast next morning feel rougher than a bangers arse for the first 3 hours then come round around 11am , ready for another 8 pints and a curry the following night !! 51 year old and it’s always worked for me 👍👍
Cool!
You have to strengten your transverse abdominal and the whole torso to ride for a long time. These muscles if jacked as much as possible takes the pressure off your spine. And I use rubber band for resistance training. The key is the consistency till the death as you mentioned.
Thanks for adding!
I like this special episode. For me it is sort of bonus and a reminder to be realistic and take care of our body. It requires our respect. Merci Pavlin! I wish you a good health for long years to come🤍
Thanks, man! The same to you!
Good advice! I 65 have the same philosophy, a regular routine which is simple enough to do anywhere anytime. On alternate days I do some sets of abdominal “crunches” which also involve curling and stretching the spine, followed by push ups, and a 30 minute run next day followed by some moderate weights. But it’s only beneficial if you also keep your weight down, and that only happens with diet (trying to lose weight just by exercise is futile.) I think it helps my riding if I am slim and firm. I used to put too much weight on my wrists on the bike, very painful on long runs, then I learned to always support my body independent of my hands, with my knees against the tank and my core providing the support. And for that, it helps if your core is in good shape, otherwise it creates another kind of strain. Yes, the running… I know about the wear and tear, but 30 minutes every second day at a moderate pace (jogging actually) with decent sport shoes I think is OK if you are consistentbut moderate, because it builds muscle around those joints and according to recent studies bulks up the cartilage to support them. Also jogging encourages you to hold your back upright, which is a good counterbalance to the inclined position on a bike.
Thanks for sharing!
I'm already 40. This video comes really in a good time. Thank you for this information...!
Glad it was helpful!
Most days I walk the dog and grunt out 70 push-ups. When not riding my Guzzi V7 my other passion is sailing and anything to do with the sea. When sailing, although standing, sitting or even sleeping, the body is constantly moving to balance against the boat’s motion. Add water toys like a stand up paddle board or kayak for further mobility.
I eat good food but drink more than the recommended alcohol. About half a bottle of wine or three beers a day, every day of the week. With these activities, I find 500 km days on the motorbike easy, 800 km days are not fun but do-able, and on several occasions have done over 1,000 km in a day when caught out with nowhere to stay (or lost…). I do not listen to music while riding. Stop every 90 minutes to two hours, get off, have coffee etc.
I am 78 years old.
Thanks for sharing!
I started working out five years ago at 33. Best decision I ever made. Especially if you’re 40+ you need to start in order to work against age-related muscle loss. And running does not destroy your joints.
It does for sure. Walk but don't run!
This video is helpful. I am still in my 30's, but I dont want get sick in my 40's later. I want to ride till 60's. Thankyou!
Glad to help!
I like the deadlift. being able to deadlift 160 kg gave me confidence to ride more solo offroad because i know i can pick the bike up relatively easy. but at 52 i can feel i need to begin using lighter wights and more reps insted.
Well... my opinion is that soon or later you have to pay the price for that deadlifts, but I wish you all the best!
As a former soldier, I can say you are absolutely right about how bad a lifetime of running can be. My knees hurt after three or four hours on the bike. As a 54 year old I can say you will pay in your 50’s for what you do in your 20’s and 30’s. The stretching works for sure. Great advice my friend!
Thanks for sharing your experience!
Excellent advice, thanks 😊
Glad it was helpful!
Health is wealth, and Motion is lotion.
Ride safe 👍
Cool!
Also important is, as you told us in some of previous videos, to sleep in good bed. Not in tent, on the curvy ground with stones, in the cold and wet, or hot and stuffy weather conditions. I think that people over 30 should be so smart and so rich that they will not sleep in the tent or under the stars. Specially on the long moto trip.
Absolutely correct!
Thanks
Any time!
Thanks for this Pavlin, lots of stuff on the net but really you hit it. This would have been a good conversation for Sunday’s
We might do it sometimes, Pete!
Dr. Price was an a true natural scientist in human appropriate nutrition, that was of course written before politics dictated what is healthy. I definetly recommend this book. The Fat Of The Land by Vilhjalmur Stefansson is another great book on this topic. Looking forward to riding in Bulgaria as I'm moving there in october this year. Thanks for your videos - great and down to earth content 👍👍
Good luck on your future trips!
sixty -five and twisting grip on my triumph tiger 1200 rally pro... raced moto - till 62... I'm one banged up dude... staying in shape for sure goes a long way 11:36
Thanks for sharing!
I do push ups and squats, alternating days with a break on Sunday. The squats really help with the numbness problem. I restarted last week and yesterday I was amazed how, after only one week of squats (well, 3 days actually) after a 4 hour ride my ass was totally fine. My problem is that I tend to stop .... got to work on my commitment :) And yeah, keeping the lower back in shape is really important, especially for someone with a desk job.
Thanks for sharing!
Excellent tips, Pavlin.
I‘ll copy the exercises on my trip to Australia!
And another recommendation:
On the bike, don’t bend your back and relax like on the couch. Sit upright with a straight back. Use your muscles and don’t sink into the seat.
Yes, I forgot to include it in the video, but this is how i ride.
OMG Pavlin, you always speak the truth. Joe.kindest regards from Bonnie Scotland. Joe. PS.I have arthritis in my knees. Body building is a nightmare, ask Ronnie Coleman, the body builder, WTF, 👍😎
Thanks for taking the time again, Bonnie!
Watching Pavlin's films keeps me sharp, in addition to the 7000 steps I try to take daily, and eating good food, not too much animal, at least 7 hours of sleep, getting up early.
Glad to hear it!
While not bad, 7000 steps/day are the bare minimum, good food is a must anyway.
Have seen thinking of multiple pro trainers and many, even in boxing say you must ensure your biomechanical connections, best start is walking, extended walking 90-120 minutes+ w slightly elevated heart rate. Body weight exercise is excellent and cheap.. push ups, burpees and jumping rope, planks.. personally big days for me are 8 hours, pushing big highway miles between points, have found to be less tired and sore after core exercises for months before my ride. I also practice hydration always trying to eat gels, blocks and water and carb supplements while doing extended multi hour rides.. it's more hassle, but having hydration and nutrition in places like Baja make all the difference. Don't listen to your body, if your body is saying, thirsty or hungry it's way way late in the process.. you needed calories hours ago..
Thanks for adding!
In Outdoor exercise i think swimming is the Best.
Almost on two days trip also i take with me Dates.
My instant Energy Booster Dose.
Thanks for sharing!
What we don't do is more important than what we do do, if we want to stay in reasonable health.... don't abuse your body is more important than some "secret exercise program" , eat like humans meant to eat, (Weston Price book is great, I read it 10 years ago) and move like humans meant to move and enjoy life... don't stress, don't abuse alcohol, don't do drugs... common sense, which Pavlin has a lot off...always remind me of my late father, Romanian born... simple real world common sense...
Thanks, man!
I agree 100%
Good!
I agree 100 %. A great help to me were two videos oft FortNine: "Motorcycle Fitness Ep.01 - Rider Maintenance" and "Motorcycle Fitness Ep.02 - The Home Stretch". I put the links here in this comment, but TH-cam killed my comment. So I took the titels in this comment. You will find them. Lupo
Thanks, Lupo!
Thanks !!
Any time!
Eat good food, move a lot, walk, swim, little running is not so bad, bicycle is not bad. To develop big and strong legs, you need lot of time and efforts. It will not happen for most of us. Just be active and don't eat junk and prefabricated food.
True!
One aspect thats important is mentally keeping yourself fit.
And being mentally young. I'm 41 and I feel like I'm 25, sometimes I feel I'm immature. 😂 Well maybe being single and no kids contributes to that. 🤷🏽♂️
Good!
i only do push ups, sit ups and planks whenever I remember and it works fine.
Thanks for sharing!
Excellent information 🆒😎👍
Glad it was helpful!
Thanks Pavlin
Any tme!
Much Enjoyment 👍😎
Thanks for the visit!
You are in a very good shape. I would say you have good sport past.
As I said it is enough for me to travel.
You did not some competition sports in your youth ?
I would guess sambo or other martial arts.
Boxing when I was young.
@@motorcycleadventuresthank you for the reply.
I cycle quite a bit. Love it. I cant run cos i have flat feet. I still walk atleast for an hour a day.
Id suggest people lift weights and build muscle. Not bodybuilding. But to be strong. So in times one has to pull the bike out of teouble or to lift a heavy bike if you fall.
I suggest basic compound movements - squats, bench press, etc with weights you can handle. Pushups and pull-ups, of course. And cardio withwr walking, culyxlingnor swimming.
And do Yoga. You atewrch your body and atatis positions help you a lot. Yoga is the ultimate to keep you fit. And do original indian yoga not bastardised western BS like hot yoga, beer goga and other garbage variations.
Thanks for sharing!
Pavlin, your advices are great as usual. Regarding the food, I fully agree with you. (Not our) Problem is, that lot majority of people due their culture or habits, does not eat so much vegetables with some meat, but they eat huge amounts of bread, sugar, fried food, fast food. Yes, it is their problem, but maybe nobody told them that is is very unhealthy, dangerous and also not comfortable during traveling. You could make video about proper eating on the trips and also in the foreign countries.
Well... it is what it is! I might think about a video on this topic.
VO2 Max is the best metric for health and longevity. Your exercises may help with riding, but neglecting cardio training that improves VO2 max is a big mistake for all the other parts of ones life including riding especially off road.
Motorcycle riding is not heavy exercise! The more skills you have the easier it is going to be. The more cardio you do the faster you will wear your body.
I am swimming 2 times 1h a week And since had no pain on thé spine
Good! Swimming is great but not everyone have access to sea or pool.
ShiiiiiT !!! 😱- where did u get the TV 📺 from ??? - Did u carry it all the way from Russia ⁉⁉😆
Yes!
Thanks it was really helpful
Hi povlin
I would like to travel but what we can do about dogs attack😂😂
I had some bad experience in past
I wish you can show me the right way than you
Twist the throttle when you see them.
Thank you, Pavlin. Can you tell how many push ups and pull ups you usually do?
Push-ups - 50 in one row, pull-ups 3 sets 8-10 each.
Being in my late fifties i´m probably in the worst shape of my life ever. And i´m not proud of that.
Anyhow i´m happy about the fact that the only exhausted part of my body after a long trip is my brain as yes, one has to think for about every other person sharing traffic with you when riding a motorbike.
But ok, if it happens that i have to pick up my bike (which does happen now and then aside from tarmac) i admit i´m like about dying🤣
I am sorry to hear that, but I wish you all the best for the future!
@@motorcycleadventures well hey, its not that bad as it sounded i guess, just wanted to point out that psychological aspect😉
Okay, good!
The first point is that we're not meant to sit for hours. So I just stand up for a few minutes every half an hour. I just keep an eye on the clock. Still working for me in my sixties. 750 km days are no problem. I can't sit still for hours, so I don't.
The biggest problem is that motorcycling has ruined my hearing.
Yes, biking and hard rock didn't do much good for my hearing.
Well... we all have to pay the price for riding!
Same here, welcome to the club.
The solution is ride until you can’t then put an engine on a wheelchair, helmet on and keep going. 😅👍👍
Might work!
I hope you, American men are listening!!!!!😳
Well...
what about 56? 😁😅😅 i use my bycicle every day for few hours... my bike, in weekends...
Good for you!
If you can at least stay in touch with basic fitness without becoming obsessed.
Agree, but too much hassle and cannot be done that easy, especially when I travel.
I'm 47, everything hurts anyway, so...
Not good, but...
So many bikers I see are massively over weight with a barrel for a belly and huge double chins. Their poor bikes.
Eat a clean Keto low carb zero sugar or even better, a Carnivore diet - meat, eggs, butter and sardines.
Do intermittent fasting 36-48 hours each week.
Don't eat any ultra processed foods, starch, carbs or sugars, wheat or grains. Avoid pasta, bread, pizza, potatoes, pies, chips, cakes, sweets, alcohol, fizzy drinks, anything with an ingredients list which has preservatives, stabilisers, supplements, additives, dextrin, maltodextrin, HFCS, artificial sweeteners, soy and deadly seed oils - vegetable, canola, palm.
Eat whole real food.
do calisthenics, yoga, HIIT, lift weights to prevent sarcopenia build muscle mass strength and stamina. Build very strong core muscles to help support your body for long days in the saddle. Do 5 minute planks.
Also run 7-8 miles and cycle 40-60 miles regularly.
This will not only make you more comfortable on your bike but mean you can control it much better. You will be a lot sharper and have a lot faster reactions. You'll be able to move around your bike with ease helping it to handle better.
This will be too much and impossible to 99% of the people!
@@motorcycleadventures They cannot value their health, nutrition and fitness that highly then.
As I said 99%, me included, won't do it! Fasting means that your body slowly eating you. A 10-12 hours window is fine but more than that is not a good idea. No carbs at all and running 7-8 miles cycle 40-60 miles is something that I will never recommend for people over 40. Might work for you, but will be detrimental for many. Read Weston Price's book.
@@motorcycleadventures No idea who Weston Price is nor do I really want to know. I have been doing what I write for 6-7 years now. Last 3 months I have started eating a carnivore diet and I feel so bloody good. I did before eating Keto and fasting but I feel absolutely fantastic like I am 21 years old again now and I am pushing 60.
UPF, starch, carbs, sugar and seed oils are literally killers. They cause a HUGE number of serious medical conditions. I don't eat crap. I make the effort to use my body. Use it or lose it as they say. I have always been highly active which as stood me in good stead. You have to make the effort. As you say many can't be arsed. Well it's their look out then.
Learn about Dr. Weston Price and also check Paul Saladino's channel. He is the author of carnivore code, but eats a lot of carbs now. Of course from good sources, but still carbs. As I said this might works for some people, but definitely not for everyone. 3 months are not enough to experience some negative effects.
"Running will destroy your body" how wrong you are. I am 65 years old and have been running all my life. You can always find a study that will prove whatever you want to prove. One of the many benefits of running is it keeps you at a healthy weight. This puts less stress on your joints. Running may not be for everyone but it works for me.
It will for those that haven’t been running all their lives. Imagine someone who doesn’t walk more than 30 mins a day for a couple decades. The amount injuries that will pile up on such bodies is too much to risk it. Cycling is better. Swimming is also good.
@pbinpg7168 It works for you, but many will suffer, especially in combination with motorcycle riding. I agree that if you are lightweight it will be way better.
@jayanthkumar7964 True
I hate running but love sprinting 😘
To each his own...
One thing I noticed is at races the times get better every time I go up an age group. I’m 60.
Гледах ревюто на една каска обаче ме закачи с твойте клипчета продължавай в същия дух!
Благодаря за отделеното време!
The solution is ride until you can’t then put an engine on a wheelchair, helmet on and keep going. 😅👍👍
Good one!