SCOTT SUMMERS: THE 100-MILE WORKOUT
The first rule probably comes as a relief to most people. If you aren’t having fun, then you probably won’t stick with it. Besides, a workout doesn’t have to be all work. Sure, the old saying, ‘No pain, no gain,’ might have an element of truth, but I think that if pure pain were the only way to improve, then there would be a lot more people watching TV instead of riding motorcycles. The trick is to disguise the pain. Do things that are fun and keep your mind working. If you do the exact same thing every time you work out, then your mind doesn’t have anything to do. You get bored and start thinking about how much your muscles hurt or how hard you are breathing. Pain gets a lot more unbearable if you think about it too much.
BREAK IT UP
1. Running. I think that running is the most effective workout for the time spent. It’s challenging to make running fun, however. I do it by being creative. I try not to run in the same areas or routes twice in a row. In the area around my house in Kentucky, it’s rather hilly. In fact, just to run out my driveway requires six-tenths of a mile of uphill jogging. That’s a great warm-up.
2. Bicycling. A few years ago I got a foot injury. I didn’t want to stop running, so I invented my own kind of workout. I would run pushing my bike. That way, I wouldn’t allow my full weight to come down on my foot. The bike would support me. After pushing the bike for almost five miles, I would ride it for ten. This combination of running and cycling gave me a good overall workout. That’s the problem with either one of those sports: They are great for your legs, but do nothing for your arms.
3. Rollerblading. This is a lot of fun. Anything that requires a little bit of skill is good for a workout, because you end up concentrating so intensely on the activity that you forget how hard you are working.
4. Weight training. It’s tough to make this fun. If you use your head, though, you can take the monotony out of it. I usually think about what hurts the most on Monday. That gives me an idea of what I should work on.For example, if I had trouble in the late stages of the race with uphills, and the next day I notice that the backs of my arms are sore, I know that I have to work on my triceps. Any soreness from the race is gone by Tuesday, so I can start working on my weaknesses then.
Leg extensions (sitting)
Whenever possible, I try to duplicate a the motions involved in motorcycle riding. That’s why I do curls with my palms facing down?that’s the way you hold on to handlebars. I used to have a broom handle with a cord tied in the middle. A weight was n tied to the other end of the cord, and I would wind it up, working on my wrists.
5. Riding. You have probably heard this before, but it’s true: The best way to get into shape for riding motorcycles is to go ride. I think this is especially important in the early stages of your career. Later on, as you get more specialized, you have to a train in other ways, because riding simply doesn’t get you tired. For most novices, though, you can still get a hard workout on the seat of your motorcycle.
Tuesday, I might do some weight training. I will warm up by jumping rope and then go through three complete sets. Afterwards, I usually have to go riding to do some testing of some kind.
Wednesday, I will go for a long run or a bicycle ride. I haven’t got this set in stone. Some weeks this will be my day for weight training, and some weeks I might do both on the same day. The important part is not to get burned out. On Thursday and Friday I will repeat the whole process, plus working in shorter runs and some rollerblading when time permits. I’m not happy unless I have done something every day. Then I’m usually off to the races and it starts all over.