Riding a motorcycle on a racetrack is an athletic activity. That’s the ‘sport’ in sportbikes – and top-level riders are in excellent overall athletic shape. A good combination of aerobic fitness and muscular strength will provide a good athletic base that will allow a rider to be able to move from one side to another, as well as to stay focused longer. A final component is flexibility, especially in the lower body and hip area which allows the rider to be smoother.
CARDIO TRAINING:
For cardiovascular training, the general recommendation is to perform an activity that keeps your heartrate at approximately 80% of your maximum (220-age). For example, if you are 30 years old, you should be looking to sustain around 152 beats per minute (220-30, which is 190; then multiple by 80%, which gives 152) for at least 20 minutes. A lot of riders prefer to ride bicycles for their cardio. If you are pressed for time, the most efficient way to get your cardio out of the way is to run. No special equipment is necessary except for well-fitting running shoes. If you’re a technology junkie, a GPS-enabled watch and heart rate monitor allows more precise training progress. Also, every fitness gym has a treadmill, in case the weather is not cooperative. At minimum, attempt to get do a cardio workout 3 times a week (but far better if you can do 5).
A good target is to be able to sustain a good running pace (heart rate at your cardio target rate) for the duration you expect to be on track. For example, if your track sessions or sprint races are 20 minutes, then you should be able to run 20 minutes. If you plan longer races, such as enduros where shifts can last as long as 1 hour, then you should be in good enough shape to run for an hour. This will ensure that your body has the cardiovascular capacity to allow you to focus on your riding.
MUSCULAR STRENGTH:
Muscular strength is also an important component of fitness, especially in the lower body and your core (abs and back). Having the appropriate strength allows you to expend lower effort when getting into cornering position, as well as transitioning from one side to another. Good core strength is necessary to avoid using your arms too much (inadvertently providing steering input to the motorcycle). Traditional weight lifting exercises such as squats, deadlifts, pull-ups, and benchpresses provide a good strength base. Core exercises for the abs such as leg raises, planks, weighted crunches will be helpful in helping you improve your riding.
FLEXIBILITY:
Finally, it is very helpful to have sufficient flexibility, especially in the lower body, including the hamstrings and hips. As a rider will stick out their knees as an airbrake coming into turns, and of course, as a feeler during turns, and flexibility allows the body to be in the proper position.
BEST Lap Times (SV unless noted):
TWS 2.9: 2:11 (5/10/2009)
2010 TARGET: 2:05 by end of year , 2:08 at next event (April)?
MSRC 1.7 CCW: 1:30 (5/23/2009) 1:35 (4/19/2009)
2010 TARGET: 1:24 by end of year; 1:28 at next practice
MSRC 1.7 CW: 1:31 (7/26/2009) 1:35 (7/10/2009)
2010 TARGET: 1:26 by end of year; 1:29 at next practice
ECR 2.5: 2:07.42 (8/16/2009), 2:08 (8/2/2009), 2:09 (6/28/2009), 2:10 (6/21/2009), 2:11 (6/7/2009), 2:13 (5/25/2009), 2:19 (3/30/2009)
2010 TARGET: 2:04 by end of year
OAK HILL: 1:52 (9/25/09)
2010 TARGET: 1:38
