Pre-Season Rider Fitness: Preparing Your Body for the Road
Not all climates and locations are suitable for year-round riding, so depending on where you live, your motorcycle may sit idle during the winter. Chances are, if your bike is sitting idle, so is your body!
After a long winter break, getting back on your motorcycle requires more than just checking your bike's mechanics - your body needs proper conditioning too. This guide will help you prepare physically for the riding season ahead.
Why Rider Fitness Matters
Motorcycle riding is a physically demanding activity that requires strength, endurance, flexibility, and mental alertness. A well-prepared body not only enhances your riding experience but also significantly improves your safety on the road. According to a study published in the Journal of Accident Analysis & Prevention, rider fatigue contributes to approximately 20% of motorcycle accidents.
Core Areas of Focus
1. Core Strength
Your core muscles play a crucial role in maintaining proper riding posture and bike control. Strong core muscles help reduce back pain during long rides and improve overall stability.
Recommended exercises:
Planks (30-60 seconds)
Russian twists
Bird dogs
Dead bugs
2. Upper Body Strength
Arms, shoulders, and back muscles work continuously while riding, especially during low-speed maneuvers and when navigating challenging terrain.
Focus on:
Push-ups
Dumbbell rows
Shoulder presses
Resistance band exercises
3. Lower Body Conditioning
Strong legs help with bike control and reduce fatigue during long rides. They're essential for maintaining balance and supporting your body weight, particularly during stops.
Key exercises:
Squats
Lunges
Calf raises
Balance exercises
Cardiovascular Fitness
Endurance is crucial for long rides. The International Journal of Exercise Science suggests that improved cardiovascular fitness can help reduce rider fatigue and enhance mental alertness.
Recommended activities:
Cycling (stationary or road)
Swimming
Brisk walking
High-Intensity Interval Training (HIIT)
Flexibility and Mobility
Regular stretching helps prevent muscle stiffness and improves your range of motion - essential for comfortable riding and quick reactions when needed.
Focus areas:
Hip flexors
Hamstrings
Lower back
Neck and shoulders
Pre-Season Training Schedule
Ideally, you’d start your fitness routine at least 6-8 weeks before the riding season begins, but honestly? Just do what you can. But if you’re planning an extra-long, highly technical or rigorous ride, here's a suggested weekly schedule to get you ready:
Day Focus Area Duration
Monday: Upper body strength + Core 45 minutes
Tuesday: Cardio 30 minutes
Wednesday: Lower body strength 45 minutes
Thursday: Flexibility + Mobility 30 minutes
Friday: Full body circuit 45 minutes
Saturday: Light cardio + Stretching 30 minutes
Sunday: Rest / Active Recovery
Additional Tips
Stay hydrated throughout your training program
Get adequate sleep for proper recovery
Maintain a balanced diet rich in protein and complex carbohydrates
Consider working with a fitness professional to ensure proper form
Remember:
Start gradually and listen to your body.
If you have any pre-existing conditions or injuries, consult with your healthcare provider before beginning any exercise program.
For more specifics about maintaining your body as a rider, check out Motorcycle Rider Maintenance, an 80-page eBook I wrote on the subject. Learn more here.
Or, check out some YouTube video demos of stretching and strengthening exercises here.
Ride safe and stay strong friends!
I also wanted to tell you about the free video I recently recorded of a teaching I do on the science of stress. In other words, why is stress so bad for you and what happens to the body during stress? You don’t have to be a member of this site to view the video and it’s completely free. You’ll find the link below.
It was developed to teach cardiac patients about their nervous systems and how fight or flight affects the body, but honestly I feel like anyone and everyone should learn this stuff, so please, if you know anyone you think would benefit from this teaching (and who doesn’t want to become one of my future cardiac rehab patients), please feel free to share the link!
This video will teach you how to understand your body better to help preserve your health and prevent disease.
