What's new

Trials specific exercises

Yinzer Moto

Well-known member
ADV+
Joined
Jan 25, 2022
Member Number
4
Posts
2,783
Location
Pittsburgh
Does anyone have any specific exercises for trials. After a long winter off the bike, I am finding muscles that are in need of a tune up.

What do you do? I am looking to build strength for safe riding, so I can jump off the bike and control the bike when things get a bit out of hand. When things all go to plan on a trials bike, not much strength is needed. Although, I am finding the need for a little tune up to the explosive leg strength for rear wheel hopping.
 

Knobbytracks

Active member
Joined
Feb 8, 2022
Member Number
176
Posts
32
Location
Wyoming
Does anyone have any specific exercises for trials. After a long winter off the bike, I am finding muscles that are in need of a tune up.

What do you do? I am looking to build strength for safe riding, so I can jump off the bike and control the bike when things get a bit out of hand. When things all go to plan on a trials bike, not much strength is needed. Although, I am finding the need for a little tune up to the explosive leg strength for rear wheel hopping.
Check out what some of the Team Norway Trial does:

As far as explosive leg strength: box jumps
 
Last edited:

Yinzer Moto

Well-known member
ADV+
Joined
Jan 25, 2022
Member Number
4
Posts
2,783
Location
Pittsburgh

Yinzer Moto

Well-known member
ADV+
Joined
Jan 25, 2022
Member Number
4
Posts
2,783
Location
Pittsburgh
Yeah, just try standing on the weight balls; that's hard enough!

I should also mention, my physical therapy ended the other day, I am nowhere close to how I was feeling before surgery, so I got a personal trainer to help. My first session with the PT is tomorrow. I just sent him that IG page.
 

Knobbytracks

Active member
Joined
Feb 8, 2022
Member Number
176
Posts
32
Location
Wyoming
Deadlifts are good for leg strength but not necessarily for the explosiveness. That's where box jumps come in. You can also do these with a weighted vest, just be wary of the impact and your form. Core strength is key.
Along with standard box jumps, you can also jump sideways and at an angle to simulate being on the bike. I've also used a bar with hands at handlebar width apart whilst jumping to continue the simulation.
 

fprintf

Trials Rider
Joined
Feb 8, 2022
Member Number
136
Posts
97
Location
CT
I bought a set of kettlebells after reading a really early article in On The Pegs on the all around benefits from them. I then also bought a book Simple and Sinister that describes the super simple exercises available with them.

I must admit to not using them enough, but after a work friend extolled the benefits independently I am motivated. Basically by using them you get aerobic workout, strength and explosiveness that trials requires and it is a whole body workout. Plus you can take them with you as you travel in the van.

In addition I am told that yoga, while boring for many, has untold benefits. My wife has made amazing progress in her recovery after joining in yoga at the gym. She's stronger, more flexible and less prone to injury. The mindfulness breathing helps too.
 

Knobbytracks

Active member
Joined
Feb 8, 2022
Member Number
176
Posts
32
Location
Wyoming
Upright rows with free weights and/or a Smith machine help and simulate pulling on the bars.
Whether cycling, running or motorcycles, IMO the ideal indoor/gym exercises are those that best simulate your chosen sport/endeavor.
 

fprintf

Trials Rider
Joined
Feb 8, 2022
Member Number
136
Posts
97
Location
CT
I think stretching is super important, either before ride, after ride, or between rides. I'll be the first to admit I do not do it nearly enough, but when I do it regularly I am less tired, less muscle soreness after an event and I would presume less injuries too (though that could just be correlation, not causation).

My favorite stretches are hamstrings, calves, glutes all when laying down, and then a variety of shoulder and wrist stretches. The one that I never do due to its risk for lower back injuries is toe touches or anything that rounds my back.
 

Knobbytracks

Active member
Joined
Feb 8, 2022
Member Number
176
Posts
32
Location
Wyoming
Pre-exercise stretches are important but keep them "dynamic"; Don't hold the stretches longer than just a few seconds. Holding a stretch on cold muscles is like stretching a cold rubber band: the rubber band can snap easily. Stretching cold muscles can actually damage muscle fibers. Dynamic exercises (arm swings, leg swings, jumping jacks, shallow squats, shaking out arms/hands, etc.) warm the muscles up before activity. You can also ride a few minutes over smaller obstacles and perform turns prior to doing a more aggressive stretching routine.
 

Yinzer Moto

Well-known member
ADV+
Joined
Jan 25, 2022
Member Number
4
Posts
2,783
Location
Pittsburgh
The personal trainer at the gym has been good. Just having someone there, to push me. Really simple, old school exercises seem to be effective. In a few weeks, I may have a good handle on things and how to progress On my own.
 

Gravity

isnotmyfriend
Joined
Feb 3, 2022
Member Number
20
Posts
199
Location
Baraboo wi
Just a personal anecdote - but like Mike mentioned upthread, rowing is great trials exercise. It's great for grip strength, legs and lower back - all things that are useful for trials.

And, it's all more working endurance than strength - which is exactly what I needed.

I run on an elliptical in the winter too. It does a better job for heart and lungs cardio - but little for anything other than my legs.
 

Buschog

Active member
Joined
Feb 8, 2022
Member Number
164
Posts
36
Location
Carson City, NV
I use a YouTube program right now that is kicking my ass.
PHIIT bt Kari Pearce. Level one, which I'm doing is all body weight movements (level 2 adds in dumbells). Each day is only a 10 minute workout. But I do 10 to 20 minutes on the treadmill first. I think interval training is great for what we do, it jacks my cardio and respiratory and keeps it there.

Then after that I use a foam roller to stretch the muscles.
 

2whlrcr

Well-known member
Joined
Feb 7, 2022
Member Number
43
Posts
360
Location
Iowa
This is my new training program...

i-dWwkxzB-XL.jpg
 

Top Bottom