Exercise & conditioning for mounting and dismounting your Adventure motorcycle

[@MrRickrm]

Everything you talk about is so true. Now getting back into shape at almost 71 and many debilitating experiences. It's so hard, but so worth it. I dont like baby steps. But it's necessary if im to resume off-road riding as I so enjoy doing. Most people can't understand just how hard this is.

[@aaronwaderides7209]

Good thinking out the box , off season leg training is great for balance especially when adv bikes are on the larger scale of weight. Great job Bret

[@aaronwaderides7209]

Aaron wade Rides is my KZbin channel that I’m trying to grow is has some content with mountains bikes and my big adv motorcycle I call Betty

[@hunkyleepickle]

The idea of improving physical fitness in order to improve one’s motorcycle skills is such an obvious yet revolutionary idea, I’m amazed it isn’t talked about more. Thanks Bret for shining that light!

[@docdeneve]

I'm stronger in my 40's and 50's than I was in my 20's and 30's thanks to crossfit. You do have to find a good gym/coach that doesn't let you get injured. But once you get the hang of the workouts the basic principles you learn about form and body position are very valuable for every day lifting tasks you may normally not try to do. Also, stay away from the "P.R." garbage after age 45, and you'll be fit into your 80's.

[@CSNCSNCSN]

As someone who has come in and out of fitness repeatedly over the years, it makes SUCH a difference in riding comfort and recovering drops (or pulling back near-drops). Weight training, cardio endurance, and mobility (yoga) are not optional.

[@greglipschitz]

Great tips Bret! I would really struggle to handle (let alone pickup) my 1250GS if I wasn't fit. The older we get, the harder it is to maintain, so consistency in the gym 3-4 days a week doing weight training, has made it much easier.

[@BretTkacs]

Stay tuned for Fridays video

[@mebco66]

Thanks! This is just what I was looking for🙂

[@BretTkacs]

I have a second one I am editing. It should be live on Friday. Thanks for supporting the channel!!! Bret-

[@enduromotorradtouren]

Good ideas for winter training, Thanks a lot, you're a great channel. Günter/Nürnberg

[@freidrichnietzsche6643]

Excellent video Bret. I feel like fitness is the white elephant in the room when it comes to being a good adventure rider (or at least having more fun or being more safe)... as I define it flinging my 1290SAR around. I'd be interested in seeing Richard program a metcon/endurance workout for adventure riding. Even some mobility/flexibility programming to help with agility when offroad (and sometimes dropping) these big bikes. The more fit I am, the longer I can ride, and the harder I can go. Not to mention that when I'm not fatigued, I'm more reactive, alert, and aware of what's happening around me i.e, meaning I'm inherently a safer rider. In riding, you won't rise to the level of your expectations, you'll fall to the level of your training and fitness is critical IMO. This is why I subscribe to your channel. Keep the good stuff coming!

[@BretTkacs]

Exercises for doing bike lifts will be out Friday. I am also discussing doing an injury prevention workout and a rider and bike workout using you bike as your gym

[@davidruggles996]

Awesome video guys! CrossFit and Motorcycles. Two of my favorite things in one video. Yeah! 🏋️

[@streakyone]

Great video as usual - perfect timing to further practice mounting my motorcycle after a replacement knee operation - will slowly include your exercises in my gym routine!

[@ChrisAdvR]

Excellent video Bret. A good physical condition is essential in order to help you dominating these Big Twins out in the wild. I couldn't agree more. I saw the improvement on myself. Thank you and well done! Waiting for the next episodes on the topic 👍

[@Porsche996driver]

You give all the best lessons and advice Bret! This kind of conditioning is as important as anything else. It’s like going up to a horse, they can also tell if you’re ready ha. I was practicing your u-turn video while sitting on the bike this weekend! Funny that today my legs and ankles feel good ha! New week - keep that positive attitude fellas and gals! ⛰️🌴🤙🏽

[@dandersonjr]

Very Nice. I hope you make this a series. Thanks.

[@BretTkacs]

Stay tuned this Friday

[@frostbitevinnie]

I've found step up to be very helpful. My big challenge last season was mounting on rutted, off camber hills with kick stand up. That really tests flexibility, strength and balance!

[@BretTkacs]

I have some garage drills I will share

[@BacktrackADV]

Thanks Bret & Richard for the great suggestions on off season training. One exercise I do is practice balancing on my motorcycle in my garage. The difference is I tie two ropes to my handle bars, with the other ends securely attached to the walls. There is enough slack to get a good range of balance practise but not enough to worry about dropping the bike repeatedly on the concrete floor or against anything near by …. which we all know is going to happen in a crowded garage😂

[@GS_Johnny_ADV]

Thanks Brett

[@murraehaynes3182]

Good stuff… I’ll add some of these to my routine….added yoga a few months ago. Need to build leg strength 👍

[@scoutadv4568]

Thank you for the help! This is awesome!

[@cambodiaview6237]

Great techniques 👍

[@cannistershot2277]

Perfect timing! I recently signed up for your May 2024 ADV training class in Virginia and have already started some training at the gym. I'll work these exercises into my routine.

[@BretTkacs]

Stay tuned... I have more for you this Friday

[@dpinedoblog]

Love the concept. Would love to see back and core strengthening workouts to help on long rides.

[@BretTkacs]

Noted!

[@MotoCocoTV]

Definitely a great idea for weekly workouts all year long! This and my short legged stopping and starting! Must be Christina's Gym!😅

[@BretTkacs]

Yes it is

[@PeterDavid-g2o]

Very helpful video, thanks. Could you please do a video showing how to warm up and stretch the body before we even attempt to mount the bike.

[@BretTkacs]

You bet...

[@dasrotrad]

Good ideas. I have had gluteous medialis cramping during a ride. I can’t be the only one with this issue. Not quite sure why it is during the ride and not when mounting and dismounting.

[@JasonRidesmoto]

Thanks for this! I've been hitting up deadlifts, squats, and leg presses trying to get conditioned for this season!

[@BretTkacs]

You got this! Tune back in on Friday, I have more for you

[@silveriojohan]

Bret is awesome

[@ZippityDippity]

I'm pleased to see that you're focusing on conditioning and training for adventure riding. I was hoping for a broader range of content, encompassing not just leg exercises but also those for hands, wrists, arms, neck, and core, including both stretching and strength-building exercises. While the bar setup in the video is useful, it would be beneficial to have alternatives for those who might not have access to such equipment. I appreciate your attention to this vital aspect of adventure riding, although I wish the coverage were more comprehensive. Nonetheless, I value the content and the effort you've put into it, as it aids in enhancing my riding skills.

[@BretTkacs]

Stay tuned... Next one comes on Friday

[@crazyhikerdude]

Great ideas for getting flexible. 👍

[@camerakid76]

Very timely, at almost 50 and just getting a new bike again after not having one for a couple decades, I was surprised to find how “difficult “ it was to just get on and off the bike and avoid kicking all of the luggage. Not as simple as in my younger days just throwing a leg over.

[@OutonaBimble]

Nice video and great timing. Living in the north (Montana) means there's a lot of time between rides in the winter months and by the time spring comes around I feel weak and uncoordinated. This winter I decided to be proactive and have been working with strength training and cardio. I don't have boxes but a deck that has varied height to the ground will work just fine plus I get the vitamin D! 😆

[@BretTkacs]

I have another workout on Friday that will post for bike pickup but want to do a crossfir style workout that only body weight and motorcycle. No other equipment

[@boozehound8723]

Brilliant! I enjoy your videos. I suffer from FAI and struggle with mobility on the bike. I often think when watching yours and others that nobody talks about fitness and health when it comes to the techniques being taught. Well done! My dream is to one day travel for one of your courses 🤞

[@BretTkacs]

Stay tuned for Fridays video

[@davidspin5353]

Awesome as usual.

[@JackPanitch-hy1ws]

Incredible value! So grateful! One question, though. If I don’t have boxes, why not just use motorcycle?

[@BretTkacs]

Absolutely... If this series of videos is popular I will do a ADV Crossfit with your bike video

[@bikedawg]

Useful and practical advice and insight---thanks so much Bret!!

[@CSNCSNCSN]

Need a 2x6 for those step-overs. Big difference to stepping over a 1" bar!

[@BretTkacs]

Or just do them on the motorcycle. This drills are to help riders condition or work up to being successful. I train a lot of riders. If this wasn't needed I wouldn't have made a video about it 👍

[@matt_kelly]

I have wondered why some riders (event prominent ones on KZbin) choose to lift their leg up from the ground and "sidestep" over the seat, such as your first example at 0:53 . It seems like it would put you off-balance and potentially cause some strain issues. I figure using the pegs is a much easier way of doing things, though I understand sometimes it may be more difficult of the bike on flat ground on it's stand, for example.

[@BretTkacs]

Have you seen this video about mounting? kzbin.info/www/bejne/j3XNgqCDm7msos0

[@vojtav8803]

episode 02 - hands :) a two finger breaking/clutch drill to prevent fatigue and dangerous mistakes can help just as much as this quadriceps and internal hip rotation... well, at least i will somehow start NOW ;) thanks for the inspiration!

[@BretTkacs]

Stay tuned for Fridays video

[@metalpolishshop]

So what your saying is I should remove the items from "the clothes hanger" ?

[@BretTkacs]

🤣

[@charliem5332]

What height is the large box for the box step?

[@BretTkacs]

In the video we use a 20" box.

[@pault4513]

I think if you take a look at a BMW GSA owners hand book it specifically says never stand on pegs while its on the center or side stands

[@BretTkacs]

If you offload rather than load the stand while using the peg then it becomes an advantage. Have you watched this video yet? kzbin.info/www/bejne/j3XNgqCDm7msos0

[@ShurikGi]

I've better question ... how do you combine barefoot sport shoes habit with riding boot that so far from this type of comfort ?

[@ItsBeenDanBefore]

Unless you want to risk wearing barefoot shoes on the bike, it's going to be nearly impossible to find something to work for you. If you're doing adventure/offroad riding, the protection needed from a boot is going to be much higher and much stiffer than something like an urban styled short boot. Probably your best bet would be to go to a shop where you can try on a whole load of boots and find what works best for you

[@ShurikGi]

Thats why I've asked Bret about it@@ItsBeenDanBefore

[@BretTkacs]

If you paid attention to the video you might notice I use barefoot shoes too when possible. For me getting a riding boot with zero drop is near impossible. What I look for is toe space so my toes can spread apart as much as possible. The new Sidi Crossfire 3 (MX boot) works well for me, the Forma Terra Evo is pretty good (ADV touring boot). I also look for leather boots when possible like the BMW Venture Grip (lightweight ADV boot). The Forma Adventure has the most space but offer zero protection to ADV riders.

[@ShurikGi]

That exactly why I've asked you,cause I saw you in Xero shoes :) I live in Israel ,where we have very limited import of models... and there almost no reviews for closest to flat and wide options in boots range. Thanks for advice. @@BretTkacs

[@jorgebri60]

What do you recommend for those of us with weak (fake) knees. I had both knees replaced 5 years ago, and no matter what I do to work them out, I struggle getting up off the seat on any of my motorcycles, but moreso on this GSA because of the angle of my knees. I can do it, but it's like take a deep breath and lift. Any suggestions?

[@BretTkacs]

I will do some research and see what we can come up with

[@jorgebri60]

I'm going to do the step excercises, see if I can strengthen my quads and glutes some. My legs atrophied really bad after the knee replacements so I know I have to strengthen them so I'll work on that. Thanks for the exercise recommendations.@@BretTkacs

[@ecalzo]

i usually run 1 day then 1 day rest and then 1 day workout.. 1 day rest before starting this over again.. 😊 that's how i condition myself

[@rustyspiker3569]

Strength training for lifting the bike? Using the correct procedure for lifting the bike.

[@BretTkacs]

I'm already editing that video, stay tuned

[@nwbasson]

Why not just practice the mounting on the bike itself? I know this is also just about mounting the bike, but I found that standing on the bike with bent knees for periods of time can really murder your legs. How about sone exercises for that? Also balance board exercises perhaps to help with peg weighting? Thanks Bret!

[@Stephen_Martin]

How about if you've had hip /knee replacements.!

[@TravelnTechDM]

1.18 ...howdju do that

[@BretTkacs]

That's the point... Strength and balance are needed before technique can be applied

[@OneManTrail]

It must be winter!

[@vijayam1]

Bingo!

[@baxabuxa17]

Cool

[@mathieubosse]

Soo cool …. But there are way more exercices …. Show us what you do for upper body !

[@BretTkacs]

I have another coming out on Friday. Good idea ... I will see if Richard will open up the gym for another round of ADV Crossfit. I am thinking if exercises to reduce the likelihood of injury

[@RogierYou]

Richard doesn’t have the physique of the average Harley rider 🤪

[@BretTkacs-cz8co]

I am working on getting him onto an ADV bike... he also doesn't have the physique of the average adventure rider 🙂

[@PetrolJunkie]

This is why I keep saying never skip leg day at the gym. There are a lot of guys that don't do anything and they clearly would benefit from even something as simple of body weight drills. You can do that at home.

[@BretTkacs]

Nobody likes leg day 😉

[@PetrolJunkie]

@@BretTkacs I wouldn’t say nobody.

[@BretTkacs]

@@PetrolJunkie ok..."maybe" someone does 😂

[@PetrolJunkie]

@@BretTkacs Let me put it this way. The folks I ride with can lift a loaded ADV as many times as it takes to get through a trail. If you are serious about riding an ADV bike off road you make sure that you are just as prepared as the bike. We all spend time in the gym year around. Why not? Life is so much more enjoyable when your body can do all the things you want to do comfortably.

[@markifi]

couldn't you just use the bike itself?

[@BretTkacs]

Of course you can 😁

[@JimOutofControl]

Have a think about this for a second, there are now videos on KZbin on how to get on a motorbike. Is this not comical to anyone else? A toddler can get on a motorbike. There is also a helpful video on how to open a door in case you wondered.

[@BretTkacs]

This is the video that pairs with this. Watch this, try it and then and let me know what think. It's not a poke or anything, I really want to know your thoughts. kzbin.info/www/bejne/j3XNgqCDm7msos0si=TyolIUHItF761Za-

[@IkaikaArnado]

Do yoga. Lotta mobility, balance, breathing, and isometric training that goes far beyond these drills.

[@CSNCSNCSN]

You don't even have to go crazy with it. I do 5min "sun salutations" every morning, with a little time in Pigeon for hip mobility. Huge difference when I miss too many days in a row. I start getting noticeably stiff and pick up injuries both in exercise and regular life activity.

[@dsharm]

It isn't complicated, move always. Or, ski like crazy when it isn't adv season. The movements are the same, your tire edge should be the same as you ski edge. Angulation and articulation are the same. Ski, dirt, ski, gravel, ski ......

[@stevemartinez4180]

;-)

[@CW4PWR]

Not an adventure bike rider... such an empty life.

[@BretTkacs]

I'm working on him...

[@OregonFatSquatchADV]

Great video and ideas. Was hoping you might (also) cover some stretching techniques, as well. Sometimes I get a cramp in one or both of my hips right after mounting the bike. The pain is excruciating for a minute, or two, then my hips seem to relax, again.

[@wallacemjr]

I'm not a doctor, but this could be a lack of potassium in your diet. Bananas, for example, are rich in potassium.

[@BretTkacs]

Noted

[@TheIdlesurfer]

Same, so this worked for me, and I'm reasonably fit, run 5km 2-3 times per week, lift 2-3 times per week but cramped on long off road rides. I now take an isotonic no sugar drink and do Yoga by Adrienne hip flexibility 6 minute session after most workouts. It worked for me and it can't do any harm.