Getting in Shape to Ride Dirt Bikes

We all try to shave weight on our machines at some point or another. How many of us are trying to shave some weight on ourselves? How many of us have a strength plan? How many of us have a cardio plan? Do you have a plan to get in better shape for riding. We discuss the topic in this video.

[@Jake-tt6mk]

Not the best video when drinking Whiskey and eating Scottish shortbread cookies, now I`m forced to have another Whiskey due to my sudden onset of depression.

[@DirtBikeChannel]

:)

[@yota87truck]

Love it! I whole heartedly agree. Start small. I have been slow to get on the exercise bandwagon but when I do work out I always feel better than I would have without. Great vids btw.

[@DirtBikeChannel]

Carson Jensen It makes a big difference for sure.

[@supergarball]

Hey Kyle, Just watched your 100k subscriber video and wanted to go back to when I started following you. I want to really thank you for inspiring me to get into better shape for dirt biking. You’re video made me feel quite ashamed at my self (49 years old, 221lbs mostly fat). I started working out every second day and I’m feeling fantastic. Even though I’m a complete novice (under 25 hours total riding), I’m spending most of it here at McNutt in British Columbia. I have no business being there but I crave the challenge. My wife loves it when she sees me come back exhausted and sweaty. Thanks a million for making these videos. Gary.

[@motosporttouring]

Thanks for the video. I'm 45, out of shape, and getting ready for the LA Barstow to Vegas again in November, 10 weeks from now. I started using my Bowflex M5 again for cardio/interval training, resistance bands and small dumbbells for strength training, yoga mat for yoga, tai chi and qi gong. I've got a yoga ball on its way for core exercises. I've only been doing it for a week and a half :) but it's helping me drop the pounds. Running up stair cases, getting more activity than my usual comfy couch position. I've been watching lots of MX training videos and copy the moves, but in my older guy, out of shape way, but I'm doing it! The Rynopower stuff that Eli Tomac does with Ryan Hughes is serious! Aldon Baker, Ezia, and many other videos online are great resources too. Thanks for the video. Happy training and riding.

[@desertghost3056]

Hey kyle, I was just looking again at this video. After watching it for the first time back in December I decided if I was going to get back into riding I needed to get in shape. Thanks for the motivation! I started in mid January at a burly 238 lbs and last as a slug. today I weighed in at 208. I'm shooting for for 190 by memorial day. I've already been surprised by the strength gain, stamina, and overall better energy. Thanks again.

[@DirtBikeChannel]

+desertghost It really does help, right? Glad that you are making great progress. Keep going!

[@toadamine]

I weigh 150 and ride a 450, weight isn't a big issue. my cardio is definitely the limiting factor also.

[@andymeza12]

I was 120 and been eating hella bc I got 250 now I’m at 140lbs I think I’m good

[@vehslx]

Just wanted to give you props on the Channel & Video's. A mate of mine over here in Australia got me onto your 2-stroke vs 4-stroke series the other day because we're both 4-stroke riders looking to upgrade to new Husky's/KTM's this year. Loved the video's, and i'm now working my way through all of them, and i'm loving them. I've never wanted a 2-stroke because I love the engine braking and instant power on my KX450, but since watching your video's you've convinced me to buy a 300. So thanks for the deep insight into the benefits of a 2-stroke. KTM should be giving you a commission or something, because i'm sure i'm not the only one you've converted haha. On a note that's related to this video, I will miss the full body workout I get from throwing my heavy 450 around the trails all day and waking up the next day and not having a single muscle in my body that isn't aching! Keep up the good work :)

[@DirtBikeChannel]

+Ejay685 Dude, thanks for taking time to comment. I'm glad that you have been getting some benefit out of these videos. I'm sure that your 450 is amazing. Mine is, but it's just not the best enduro bike in the world. I feel the 300 is the better bike for the kind of riding I like to do.

[@BCabral43]

Liking the videos your putting out, kind of different than what anyone else is doing right now moto related. I think its cool what your doing for sure... props

[@DirtBikeChannel]

BCabral43 Thanks for the feedback!

[@fokjohnpainkiller]

Rocking But Steady What he said! Nice work man! Though I'd like a vlog now and then... But hey great stuff *thumbs up

[@DirtBikeChannel]

Chris Fokjohn Chris, I'm always looking for ideas. What sorts of things/topics would you like to see in a vlog?

[@fokjohnpainkiller]

Rocking But Steady How you got into dirtbike riding would be a great idea imo. You could say about your first bike and past experiences with it, I think people'll like it.

[@marcpetty]

+Dirt Bike Channel What about riding tips for shorter people? I am only 5'9" and have a hard time getting feet on ground in technical terain with these taller bikes. What can be done to the bike to help shorter people and the trade offs. How about a section on riding gear. I often wondered if Trial bike boots are as good as regular boots. They look more comfortable anyway. Any way you could get a hold of a Beta 300 RR and review it? I know KTM is king but i here Beta is right there now with the 2016. What about exhausts and spark arrestors and performance. Proper way to store a bike for winter. Types of tie downs for bikes to help save handle bars. Tire pressure for riding condintions. When to repack the muffler and how. Ideas to take a little fuel with you on the longer rides. Anyway you may already have some of these vids. I have not been able to watch them all yet. The ones I have watched so far are first class. Thanks for the effort. I am from Utah and love to see new places to ride.

[@MrHelipilot67]

Great video! I think we have all been guilty, at one time or another, of trying to make our bikes lighter and/or faster when the real limitation to performance is ourselves! Your on-bike footage is great as always! How about a video on your video setup? (i.e. Camera options, mounting options, etc..) Keep up the great work!

[@DirtBikeChannel]

Thanks for the comment. I'll put your video suggestion in my cue of future video topics. Good idea.

[@yero7348]

Great video ! Thank you very much !

[@emoney7554]

very true, I noticed improvement in my riding after I started hitting the gym and doing p90x. Funny how before if I drop a bike it will be hard to lift it up ktm250exc, and now it is so effortless. That is my motivation to be in a gym and plus the video of a bear chasing bicyclist in a forest lol. The other thing I noticed, after doing yoga I feel like I have better balance on bike and I am in a flow and ride goes smooth without falls or errors.

[@joracer1]

Very good. Very very good you are on the right track, rowing ++, but here's an idea, double you cardio, scrap the pull ups, at least hanging ones, but do 45 deg pull ups or 90 deg, then add 3 or 4 hard core strength exercises add flex tranining, add hand strength training, add more leg strength training...and you'll be ready for motocross. Im on it right now.

[@chrisvozza6530]

Hell yea u need that endurance when u ride dirtbikes. It's agrivating when u have to keep stopping to catch ur breath

[@jg7710]

I like the "tv ad" idea. Great initiative.

[@knk850]

Ahah we have the exact same rowing machine, i really like your videos! subbed for sure.

[@DirtBikeChannel]

Yes, I try to use the rowing machine 2-3 times per week to stay in shape.

[@user93634]

You should look into doing a monthly recap of the off road series events around the country like GNCC, WORCS, SCORE, EX, AMA Enduro, or even a local series near you. It would bring in more views, be something different to put into your video lineup for the month, and would (in my opinion) be cool to see a channel that does this for the off road community.

[@DirtBikeChannel]

Gunnar Kranenburg That is a good idea. I'd have to start paying attention to those series, but it's a fine idea for sure... gears turning...

[@ScrewbyD00]

Thanks +DirtBikeChannel for saying it. I've been fiddling around with how to make myself a better rider and it totally comes down to being in shape for it.

[@DirtBikeChannel]

+Alex Aj (AJ) It's a very big help for sure.

[@mgusty]

Love the videos.

[@DirtBikeChannel]

Matthew G Thanks Matthew!

[@GARGOLASPERFORMANCECOATINGS]

Good video man !!

[@innerfire-graham9016]

Listening to you was like "Zen and the art of motocrosser maintenance" lol..

[@adamwebber7656]

Just finished a grueling 2 day ride down in San Rafael and thought this exact same thing...nearly 40 years old, 5 kids and business to run...excuses, excuses, excuses! I need to make time for a simple workout and get back in shape so that I do not get the crap kicked out of me on the trails! One of the other posters mentioned mountain bike riding! Good idea...

[@aubreyroche5080]

Being 52 is Hard Work.... But, it pays big when I Ride !

[@Copper.Cowboy]

Good tips. One could invest in a few kettle bells and some medicine balls and get a full body workout from it. I'm lucky to be in a special operations army unit and we have conditioning couches from nfl, college teams, that put together a work out for me based on my goals, one of them I wrote riding dirt bikes lol.

[@woodsrider117]

Great vid! Good info... exactly what I needed to hear today. Aloha from Hawaii.

[@DirtBikeChannel]

Thanks. Do you have many places to ride there? Which island are you on?

[@woodsrider117]

We don't have a lot of area.. too many people moving to a small island.. but we do have great quality riding per foot.. Open riding is gone here.. just more of the tight technical. Check my youtube channel and I've got stuff close to my house in vids.. here on Oahu. Our riding park .. Waiale'e or otherwise called Kahuku here has lots of great riding.. a bit more varied but not real big.. but enought to kick anyone's butt on a good day of riding. Check "Ride or Die kahuku hare and hound". You'll see our riding park.

[@signguyxxx]

Boxing! Great cardio and doubles as anger management.

[@NyphronRising]

I find riding dirt bikes to be the best all body work out. Better than a gym membership.

[@pourtatouuu]

I’m 9 I ride a 85 and I weigh 123 and this is real motivation thx

[@chockobutt]

Great point here. I don't think people without experience in the dirt realize how taxing it is. I am getting ready for a few big trips this summer with the KTM300xc and a 10 day Idaho BDR trip on my GS, my stamina is what I am concerned most about and then my clutch hand with the KTM, I definitely need a lighter clutch as last week out, I could only handle 2hours of technical riding. As for shaving weight off the bike, I wish I was a little heavier right now to keep it from getting away from me :)

[@DirtBikeChannel]

Tamara Davis Start a basic workout plan now and it will make your trip much better overall.

[@jamesavery6671]

let me guess your 6 foot plus around 200 pounds with a bad case of after shave ?

[@bmylesk]

hows the concept 2 holding up? my wife and i have had bad health last 2 yrs. my Lung collapsed and just last wk my wife had disc replacement in neck. we have a 10mnth old makes it even more tough. this has be to the best exercise. where did you get your concept rower? im local to utah too. or was it online? thanks for your channel!

[@marks7759]

Hey Kyle how do you like the Concept 2? I am thinking about one as well. I need way more endurance particularly around arm pump. Usually by late in the season I barely get arm pump just in time to put the bikes away for winter... And then I lose all that training. Great video

[@DirtBikeChannel]

+Mark S (Hyperactive) I really like my Concept2. I use it 3 times per week. It's great for cardio and building overall body strength. It doesn't do as much as you'd think for arm pump though. I still struggle with that.

[@Hulley29]

100% right.

[@danshealthylifestyle8443]

Great video man I’m trying to balance between the too I ended up doing more workout and riding less like if you can relate

[@SupercarPhantom]

I need to get in shape. I weigh 160 and I'm 5 "8

[@TheJaxsonjack]

Look up Nino Schurter, a Swiss guy who's won multiple World Champion mountain bike titles. A beast! Btw: He rides KTMs in the winter to cross train for mountain biking.

[@TheFrog767]

👏🏻👏🏻👏🏻👏🏻

[@RMEGCreations]

Can i ask if what music did you use for the intro?

[@Copper.Cowboy]

My advice would be if you plan to hit the gym, try some Kinetic exercises, ploy metric stuff, Medicine ball work out sets, low weight high rep. You might be able to bench 400lbs but you might not last 40min of rocky single track. If your trying to loose weight an hour of easy/moderate pace cardio like rowing, running, biking, or swimming is great. Intense/heavy training won't burn as much fat because your body turns to using more glycogen, a secondary energy source.

[@DirtBikeChannel]

+Mark Conde Good points. Thanks for sharing.

[@iyanabellamy3170]

What about riding a regular bike or a bmx

[@RMEGCreations]

What do you call the thing your exercising on? At 4:25

[@alusionns]

I'm 14 5'9 154 pds and my school has a free gym so hopefully I can get to like 150 by the end of my 9 week period plus just like stuff at home to maybe get to 145 Idk

[@TheBusta121]

My bike 240lb. Me 155lb with my gear. I need more weight on my body.

[@danielesbenshade604]

Reality

[@ManAndMachine23]

I do p90x 3-4 times a week,tremendous routine,covers everything from muscle gain to cardio to yoga to prevent injuries.Try it if you can!

[@edvinlof6132]

I you like to ride dirt bikes then I think you'll enjoy mountainbiking, that will get in you shape!

[@Copper.Cowboy]

My problem is do I buy a better mountain bike or save for another dirt bike lol

[@edvinlof6132]

+Mark Conde yeah, that can be a problem :D

[@landongiles1135]

I would if you could explain to me what the fuck makes a mouth and bike thousands of dollars for a nice good one when you can buy a dirt for the same with way better suspension and a engine ? explain please

[@landongiles1135]

+Landon Giles (Kawasaki racer 2) mountain bike" sorry dumb spell check...

[@edvinlof6132]

+Landon Giles (Kawasaki racer 2) idk, but a new mountainbike is way cheaper than a new dirtbike

[@brendanburchall1791]

skipping is another great cardio option and a jump rope is cheap as. exercise professional. :)

[@DirtBikeChannel]

+Brendan Burchall Thanks for the input!

[@kwcenduro1642]

Hi how often should i change my air filter. I have a ktm 200 xc-w and have 2 rides on it. Is there anything you suggest i do to my bike to keep it lasting for a while cause I'm 16 almost 17 and want to keep it going for years to come i would love some help thanks.

[@DirtBikeChannel]

You don't need to change/clean your air filter until it's dirty. If you are riding alone and not eating any dust, you can ride it dozens of times between changing it out. If you ride behind someone and eat a bunch of dust, you might need to clean it after every ride. When in doubt, pull off the cover and take a look at the filter.

[@mrcodesteez1211]

wish u lived around me hard to find people like to ride like i do

[@mrcodesteez1211]

AverageJoe DirtBikes won't let me reply sonoma county near the bay area just far enough away from the liberals

[@Xeil]

The best thing is your own body weight and the cheapest equipment for cardio to buy, a jump rope. Swimming is the best thing to do if you're trying to recover from injuries and keep in shape, too. A great thing for dirt bike riders because typically, when one injury heals, another pops up. I personally do tabata calisthenics. I did my first race last weekend and held a good pace and was leading for a brief moment. Unfortunately I gassed trying to hold that pace even though I clearly was the more skilled rider in my class. However, I was not the best conditioned rider in my class which made a bigger difference in a 2hr race. It was rude awakening, but something I needed. So i've decided to train, hate it, accept it and reap the benefits later. It'll only make riding more enjoyable for me, so why would I neglect it? I don't neglect oil changes, fuel, air filters, new parts. So why should I neglect my nutrition, hydration, and fitness?

[@DirtBikeChannel]

You hit the nail on the head! Thanks for sharing.

[@StilwellMotovlogger]

I just ride my bike to get in shape.

[@jmedic8373]

Does it work

[@markgrenon9509]

At 6' 210pnds, I know I would be a better rider with a better cardio and 10pnds lighter, but just not modivated! On the cardio side: If I do trials type trails with wall of rocks, I get burnt out pretty fast compared to the younger guys, especially when things go wrong! Physically: the 1st hour is the hardest(arms are just killing me!)after that I can ride the whole tank. I just eat proteins before the ride and sugar boost for snack.

[@natebennett2873]

+mark grenon hey! a common misconception, protein isn't your long term energy source, its fat. protein is used when making muscles or genes. protein is good for before you go to sleep after riding because it supplies your body the nutrition to build/ repair muscle while you sleep. i learned all of this from my biology teacher.

[@ScrewbyD00]

+Nate Bennett maybe not so much fats as carbs ;)

[@natebennett2873]

carbs are your quick energy and fats are your long term energy source

[@skylorbrothers3208]

I'm 13 and weight about 160 and about 5'4 and I tore my acl last year and I've been gaining weight. I'm not asking for some Dr. Oz type crap but dirt biking is my passion and I really need get is shape for the 250f I'm getting any Ideas. I'm not looking for any pitty me type stuff or insults, just Ideas.

[@benjaminsamuel7297]

Me two, I weigh 90 kilos and also ride a yz250f, but if anything I've been using my weight to keep better control over the bike, don't feels sorry try to control the weight instead of remove it, keep yourself at a constant weight but don't feel large

[@sammchargue8835]

doesn't pull ups give you arm pump?

[@v3nko0]

Sam McHargue yea i also want to know that cause i do a lot of them

[@skaterjoepo]

Hey man do you ride dirt bikes for a living??

[@DirtBikeChannel]

joe po I wish! I have a day job at a cubicle in a office. I don't make a dime riding dirt bikes. You want to sponsor me?

[@kalebmercie7066]

U are 100% right but its not for me I'm 95 pounds and my big bike is 233 so not for me. But great videos

[@JacobNorthrup121]

Maybe you should get some weights...

[@hey1tsme]

How tall are you ? (cm)

[@DirtBikeChannel]

HeyItsMe 182.88 (6 feet, 0 inches)

[@sumiphobic]

Muscle weighs more than fat case closed Lol dont hate

[@SLP-eb1wp]

If your serious then go race.

[@gazoline7093]

Can I just say as being a rower you are wasting a tone of energy on the ergo going up and over your legs with your hands, you need to send your arms away first then rock the body then by this time your arms should be over your legs then go up the slide. I am just trying to help I know you are not doing it as a professional but it might help you get better 20min times. I all so noticed you are very hunched over at the catch I know it is hard and it is painful but you are not letting in as much oxygen that if you were sitting upright.

[@DirtBikeChannel]

+Gazoline This was filmed during my first week or two with the rowing machine. I've been doing it over a year now, so my form is better now.

[@DirtBikeChannel]

+Dirt Bike Channel Almost a million meters on the machine in the last year.

[@Goshary]

Do you, Americans, ever take you hat off ? -))

[@DirtBikeChannel]

I guess you don't watch many of my videos.... There are plenty of them with my hat off showing off my bald head!

[@lauraschlenker4743]

Only for our flag!!!

[@alpineoak7764]

omfg. you are gaining muscle which is adding weight. get your facts right