Motorcycle Fitness Ep.01 - Rider Maintenance

45's ol' DR might pass the fitness test, but it seems like 45 might not. Facing planned obsolescence, he gets to work - choosing glow up over blow up.
Grab a F9 Neck Gaiter before 45 sweats through all the inventory: frt9.co/n0a3m0
FortNine Premium Leather Keywrap here: frt9.co/lipteu
Any Motorcycle Gear You Need: frt9.co/aeu0mn
Anything From Amazon That You Don't Really Need : frt9.co/30l4bi
--
Special thanks to Lianne for keeping 45 alive! Check out her website at: liannextraining.com
Remember, all reps, weights and exercises in this video were prescribed to 45 specifically, based on an initial assessment by a kinesiologist. Find a trainer near you for the same info, then grab some heavy objects and some tie downs, and get to work. Don’t get scrapped!
Connect with us:
/ fortnine
/ fortnine
/ fortninecanada
Directed and Edited by Edwin El Bainou

[@ScreamingReelsTV]

Hydration. So many riders don't drink enough water, get dehydrated, their muscles get stiff and sore and their cognitive skills diminish.

[@janniksims5740]

I have a camelback on when riding, but I oftentimes get headaches because I don't eat anything for hours, because I'm so much in the flow

[@Smoking_mafia]

I drink beer while riding

[@nicholascarver1]

And then we start ralphing everywhere

[@MrRodwatson]

@@Smoking_mafia I'm pretty sure he meant beer...🤔....who drinks water anyway😔?🤌?🤌?

[@fumblerooskie]

Also very important for digestion.

[@dcxplant]

...scrapped like a 2 yo KTM... I'm dying! LoL

[@Theravadinbuto]

And here I am with a 4 year old “great grandpa” ktm. Uh oh!

[@mgk1397]

What's that make my 09 KTM?

[@dcxplant]

@@Theravadinbuto typical katoom owner LoL relax it’s a jok mon

[@dcxplant]

@@Theravadinbuto typical katoom owner LoL relax it’s a jok mon

[@dcxplant]

@@Theravadinbuto stand back, she’s gonna blow! Happy riding bud😁

[@josephmcgill8164]

45 is making those strained faces like his form doesn't betray that he's no beginner

[@carbharharbcar5867]

if you're not straining you're probably not training properly

[@eric55406]

It's as if the video is both for informational and entertainment purposes...

[@bilboswaggens2975]

I’ve gone from 245 to 212 the last year. The power difference on my 450 is actually crazy. I’m very excited for the summer.

[@mm6705]

that's what you call a driver mod :) good job on your performance modifications :) rider is part of the bike

[@pengujedi4559]

I've gone from 240 to 190. None of my gear fits properly all of the armor is floping around. Don't know if I should try to hem them or buy new stuff that fits properly now... plus I still have another 20 lb or so to go, so I should probably wait.

[@enhinyerorider5914]

⁠@@pengujedi4559same issue with my gears. Lost about 10kgs (22lbs) only from last year and still more to loss. Will probably upgrade gears next year when I’ll be closer to my ideal weight and as a reward to myself.

[@gingerelvis]

@@pengujedi4559Good work man! Keep going and if you intend to stick there buy new gear you can always sell your old gear on to the former you. Any excuse to buy all new bike gear!

[@stevewalker2028]

Well done, dude! We fetishise carbon fibre this and titanium that, when the easiest & best weight reduction is personal physique. I still need to shed 10kg of Lockdown Lard, you're inspiring me.

[@BigBoyJay_69]

Can't wait for this channels pivot to gym bros

[@MikeKirkReloaded]

I need to hear Ryan channel Joey Swoll!

[@dandonahue2787]

Great Video! I’m 71 and coming off a serious illness with sepsis, cardiac arrest, respiratory failure and kidney failure. I was in hospital for 6 weeks lost muscle mass and was home care for 3 months. I’m working with a trainer to get my strength back and she is aware I ride a motorcycle and is working on a lot of the muscle groups mentioned in this video. I highly encourage fellow riders to keep in shape and stay healthy. I’ve ridden halfway across the US following this illness and now ride more than ever now thanks to gaining my strength back and working to be in motorcycle shape. Great advice from the video.

[@herzogsbuick]

hell yes!

[@rudikeegan]

Respect Bro !!! Keep on doin what youre doing !!!

[@dandonahue2787]

@@rudikeegan Thanks for the respect, keep the rubber side down.

[@robertbelote5273]

This channel is progressing in an interesting way , I'm here for it , you crazy Canadians just canukin it up , not givin a fluff livin life in the molasses lane.

[@AshleyPomeroy]

It's gone from simple little videos where Ryan rambles on about litre bikes to mini-movies with character arcs and a shared universe.

[@robertbelote5273]

@@AshleyPomeroy looking back ,the rambling is why I'm here lol

[@OneFreeMan17]

Canuckistan

[@lenluksa326]

You mean livin' life in the Maple Syrup lane eh!

[@robertbelote5273]

@@lenluksa326 molasses worked better for the terrible joke and nostalgic reference.

[@MrStrizver]

I legit have anxiety about 45's fate now.

[@philhunt9297]

Just hope Ryan sticks to "the plan" and ignores the demands of the clan's known as WEF & WOKE and not order a gender neutral or gender fluid model. 45 just needs to spin a little faster - not 78 fast because that's an old written off design ^sorry - had to go there & there^

[@biocta]

@@philhunt9297 Brother wtf are you talking about

[@philhunt9297]

@@biocta Go outside.....go on and get some fresh air and if you look left they're called trees...yes those things that are tall and green with one big brown leg

[@anotherbloodytruckie455]

​@@bioctaWell youngster, he's talking about the speed old records used to spin at: 78, 45 and 33 1/3rpm.

[@cablio]

Right? Don't you dare scrap 45!

[@rotorhead5000]

Getting into better overall shape has probably been the single biggest thing that has improved my riding, as well as overall enjoyment of riding. We have six months of the year where you cant really ride due to all the snow, so past few years ive made it my mission during tbose off bike months to get better, stronger, and faster, so when the ice is gone, im ready to go.

[@bikerbobcat]

I got a Ural Gear Up to extend my riding season here in DC. I still don't ride when it's super cold but doing donuts in the snow was the most fun I've had in years.

[@rotorhead5000]

@bikerbobcat Nice, I've thought those were pretty rad ever since learning that the sidecar was driven, guy down the road from me has one, I've seen him out in the winter a couple times.

[@larsgustafsson1712]

I'll start using this exercising program first thing tomorrow morning. Just need to disassemble a bike for heavy parts before i can begin.

[@ThrottleJerk]

Go to your local truck garage and ask to take a look in the scrap metal bin. Now i work as a diesel mechanic so i got away with two 15L pistons without paying anything but truth be told, they might just ask for 10-20$ as long as they know you're there rummaging, dont go in the dead of night. You can find all sorts of heavy stuff in there, no need to pay for anything (in my case anyway)

[@Adam.Smith411]

Then off to the next rabbit hole with you: Kijiji.

[@Insertnamehere662]

@@ThrottleJerk’scrap bin’? I’m assuming you mean ‘trailer weights’. Or at least that’s what we had IBC tanks full of scrap metal to weigh the trailers down for break tests.

[@ThrottleJerk]

@@Insertnamehere662 nah the scrap metal.bin where you toss the junk parts like busted brake pots and, in my case, worn out pistons and the like. Never heard of trailer weights tho thats interestinft

[@zachcd390119]

@@ThrottleJerksame thing

[@byever1]

How do you expect me to stay fit if I just watch FortNine videos every weekend?

[@20cent]

Normal and active people watch youtube videos in the evening, not during day time when you have approximately 12 hours to do different other things.

[@mgk1397]

Says the guy commenting on a video during the day. To be fair you never claimed to be part of "normal people"

[@Etb323]

I’m watching this after hitting the gym.

[@jeremyprice679]

What's a gym?​@@Etb323

[@ZeroXSEED]

WATCH IT ON THE GYM BETWEEN REPS

[@NerfWarsJuelich]

I am henceforth calling my house the "shredquarters". Thank you for the inspiration

[@benmoore2684]

As a kinesiology instructor, hell yeah! Awesome to see some real and good fitness and biomechanics info on the KZbinz. Keep it up and hopefully you can keep her around!

[@manuelmartin-flores9191]

Love the mate! Argentinian here. Can't survive without it!

[@javierbraceras81]

It just kills me everytime I see him drinking mate 😂

[@salishwanderer7869]

Oh my Buddha I love love love that F9 did this. What a genius idea. So helpful. That PT lady should get special credit for sharing her expertise and I hope she got paid or felt really good about helping a bunch of stiff riders. These exercises will surely help some of us.

[@stevewalker2028]

I suspect the marketing & visibility will be amply rewarding for her business, and fully deserved too.

[@fumbulz60]

Loved the “scrapped like a 2-year old KTM” line. Thanks for giving me the kick in the back side to exercise and save money by keeping my old DR650 instead of buying that discounted last years model KTM. 😅

[@milaventurasprod]

45 don’t go! At least give 46 a chance Ryan! 🤣

[@VasyaIvanovichPupkin]

46 has in fact retired

[@MrSantihomer]

As an argentine I never get tired of random mates showing up in F9 videos

[@juanlucas6797]

¿No es el primero entonces? Jaja; me parecía... de un canadiense, no lo podía creer

[@Kallisti17]

@@juanlucas6797 No, se han visto varios jajjaja

[@donaldlee6760]

I ride motorcycles but also rock climb. Several of these exercises cross over to other sports and for just being generally fit. Awesome!

[@micle2709]

Only the guys at Fortnine, can make a video about fitness and still relate it to motorcycle riding. They have always had and will have true motorcycle passion!

[@navycrewbrother1]

The “Lemmy” and the “Millyard. 😂 Great touch there.

[@wheeltrouble]

Surely he can spring for the Henning...

[@Jessev741]

Did you catch the phone number?

[@estebanalvarez983]

I think this is a really good series to keep up with. Lots of channels talk about the latest this and that but few actually talk about or emphasize maintaining healthy physical condition and how it benefits the rider both in everyday scenarios and in the long run. All while doing it with little to no exercise equipment that inevitably collects dust before ending up on the 2nd hand market or in a landfill.

[@0trov_]

I cannot believe you made this skid right now.. For several MONTHS I was fighting lowerback pain and fatigue that was seriously limiting my motorcycle time and enjoyment. Working over 10 years as a software developer slauched and sitting over 10h per day it ain't a bloody wander. Excercise is the key ! You wanna ride into your late 30s and 40s? You gotta swet in the gym, its simple as that. :)

[@enhinyerorider5914]

Come on man, let’s set our goals higher. Let’s ride into our 70s! Guy in Japan is still doing motogymkhana stuff at 73. Some of the liter bike riders doing Motogymkhana are in their 60’s.

[@0trov_]

My point was...You work on your physique and you might be blasting single tracks in your 70s, but if you don't, you might be done in your 30s. Your choice..

[@zrx1100zz]

​@Michael-ur3onI hear you, I'm 56 also. I'm coming off a broken collarbone and sternum from a wreck I'm going through rehab and I feel so much stronger in my core currently.

[@stevewalker2028]

Seriously, mate? Did that long ago, now I want to ride into my late 60's & 70's.

[@Skorpychan]

Or just quit riding bikes with clip-ons. I have a nice fat sports tourer with bars more like a mountain bike, and my back has zero issues with the posture. The state of the roads is another story, though. Nothing like suddenly dropping a few inches to cause back pain. Or having to take wiggly lines through corners to avoid mud, flooding, potholes, and roadkill.

[@dennisfant2620]

I just got a "upgrade!" I just had total hip replacement on both hips. Now to get the legs and corr back in shape. Good video here.

[@whatsgoingon71]

Can you adjust rebound and dampening, or did they fit you with the cheap stuff?

[@stephensmith1118]

so Hip Op is the new you...

[@_vain_]

I had 1 hip done a few years ago. Best thing I ever did, now I can walk and ride again!

[@exothermal.sprocket]

When you bust a bone, they just stick in those damper rods.

[@CitEnthusiast]

Once again, very funny video! Love it! As an older rider (68 in 4 days) fitness has always been part of the enjoyment. Over the decades I heard complaints about wrist pain, back pain, etc. These would typically not happen if the rider took riding as an athletic endeavor. Squeeze the tank (I know, impossible on most HDs) to keep weight off the wrists. Cycle between muscle groups used on longer rides. All of my riding is on road, I've never gotten into off road which is even more demanding. All that said, many people don't understand that actually working out, lifting weights, stretching, cardio and so on have a different impact on the body that manual labor. Stretching is extremely important as you age, but learn how to do it correctly. Yoga is great for learning stretches while strengthening. So glad to see physical fitness being highlighted on this very influential channel!

[@kBIT01]

You forgot don't touch the seat on a KTM/Husqvarna.

[@just-dl]

Happy Birthday! 🥳

[@bigfanpics8496]

Hope you had a good birthday!

[@mrastleysghost]

I love 45's DR650 - Would love to see a video focusing on it

[@pathikdesai5853]

Can’t stress enough on how much this video was needed in the motorcycling community!

[@TheGrimloche]

I'm actually a new rider. Thanks for this video, it gives me an idea of what I need to work on myself to be a better rider.

[@sharplessguy]

Having just turned 67 years old and decidedly not in my best form... this is really timely and greatly appreciated

[@treakzy_9594]

these are visual masterpieces

[@krazed0451]

The Millyard, nice.

[@Bazza.baz224]

😅😅😅

[@medler2110]

Surely that model is only available under licence from Henry Cole

[@adriandaw3451]

@@medler2110 hopefully he wouldn't be as simperingly objectionable as Cole. I get annoyed that he has cornered UK TV bike journalism. If only there were other presenters.

[@hermanos1ai]

The exercise props are 💯

[@pingislife2653]

Christmas came early for me. I'm a fan of motorcycles and huge proponent of health & fitness. I got both in one Fort9 video! Also, keep up the good form, #45. I'm rooting that you don't get traded in.

[@EvolvingMale]

Great video. Amazing to see such a crazy dramatic change to video format. Complete change up of a normal KZbin video.

[@lightadventuremotorcycle]

This was a sweet, short and super important video that I'm so grateful you guys did. Guess we need to add Sleeping, resting and hydration to this all equation, but it is a good start. Thanks!

[@user-ir5ty2ur3h]

That was one cool mate, Ryan! After that and the Malbec recomendation, I'm starting to think that all the argentine references are not just a coincidence.

[@tysonbus]

I love your videos Fortnine, keep up the good work.

[@johnnyb9620]

Brilliant content, honestly. I very much appreciate the channel and it's take on motorcycle related topics with its short, concise, yet well researched presentation of topics that go above and beyond the typical biker content. Please keep up the great work and stay safe!

[@mightyakkylex]

This came at the perfect time

[@yamaha-rb9tk]

My favorite is people spending thousands to drop weight off their bike when you can just do some cardio and drop your own body weight.

[@GIN.356.A]

True. But to be fair, if you calculate the time and effort they have to put in , depending on their pay, it could tens of thousands of dollars for the same weight reduction. Although it also has benefits beyond just riding.

[@Wilkins1107]

I might be wrong, but I think this makes no sense because people drop weight off their bikes to get more control of the bike. Weighing less will mean you have less control due to the difference in weight between you and the bike. Just think of a petite woman rider on a bike, she would have less stability and control over all compared to a 6 foot guy on the same with the same level of skill.

[@yamaha-rb9tk]

@@Wilkins1107 nah, just look at Ricky Carmichael. Greatest supercross and motocross rider. Only 5' 6".

[@andrewdunlop9930]

Can we take moment to appreciate 45's absolutely awesome DR? Why has this bike not had it's own dedicated video yet?

[@derekmctavish]

Awesome start of a series. I've wished for something like this -- please keep it up!

[@RobsNeighbor]

Almost 2 million Subs so cool to see you grow and the awesome value you bring to us

[@aliaksandrapanovich965]

You guys are the Best! The only channel which never disappoints with content and creativity!!! Lianne is lovely ❤️

[@markdawson5215]

Love these suggestions! The very first motorcycle rider video with specific routines I've ever seen.

[@ShaunFranta]

Love this! Good series to follow!

[@VladRD]

Amazing idea! Can't wait for ep.2, keep up the good work!

[@gzahnd]

Fitness, functional mobility, high nutrition food, and little to no booze = a better moto experience. Cool to see this.

[@matthewsaxe6383]

It has been 22 years since I've riden...love these videos. Just bought a 86 k75.

[@MaxiCurnow]

Who on earth does this cinematography, mind blowingly beautiful!

[@BaxterTheBiker]

Great info! Old retired guy here. I got physically lazy at a desk job and started noticing it when riding. Regular cycling and weight training exercises similar to those in this video made a big difference when riding, especially for longer distances. I've recently added stretching to the routine because it was becoming difficult to get a leg over the seat. I probably should have started all of this in my 40s. If I can fix my body and keep riding, you can too.

[@bradleyoxendine8126]

Awesome! Thanks for the exercise routine! I'll definitely incorporate some of these in

[@j.t.5826]

Wow its about time someone did this video. I was gling to do something like this but Ryan does it better. I have worked out certain parts of my body just to hold up my Harley and other heavy bikes I own. Stretching is another thing I do as well. Excellent. Another great video from Ryan.

[@vishnuhrp]

I absolutely love this video, it's the first time anyone has talked about this so well

[@dex624]

Hell yeah! This is the motivation I need. Make it a series please.

[@redpanda1971]

Great idea for a series! I've been adding joint & mobility exercises to my routine. As I age, this is what's keeping me on my T7, longer.

[@lefriendsofficial]

I was never better entertained, best you tube Chanel ever ❤

[@manuelschamroth1461]

Thanks for that guys. Very entertaining and informative at the same time.

[@benr7002]

I can vouch for this. At 41 I have chronic back problems and I now do not do physical work because I am not able. I do back exercises every day and it allows me to ride both my street and dirt bikes. Thank God I can work on a computer but it has allowed my physical condition to diminish.

[@hymek7017]

Wow. I got tired just watching this! Start saving for that Millyard upgrade. So handy to have in the workshop.

[@Kelly-oq9nh]

This channel is never mediocre and always artful. Proud to know ya.

[@Opposable_Thumb]

This is a great video! It’s going on a playlist.

[@dazzedify]

good info offered in a fun way. i LOVE IT!

[@someth1ngstube]

Great video! Will incorporate some of it into my routine. Thanks guys

[@user-vd6is7fg7h]

I am 71 and have been on bikes since I was 14 and caught by police for beeing to young for a 150cc Sachs! I keep my self in shape as much as I can. I just love driving a motorcycle so much it pushes me to do my outmost to NOT let age prevent me from going on long tours. I am driving in Thailand for 5-6 months at the time(and the same in Norway), and you just got to be vigilant and in shape to go 4-500 km daily in high heat and crazy traffic! I have set a target of going until 80! Lol! I might have to stop sooner, but a target is always good to have! At least I have no diseases and have no idea what getting old is....yet!

[@freeride6073]

Good on you man , hoping to do same , I'm still young @ 63 . I'm curious as to what you ride ? Ride safe

[@user-vd6is7fg7h]

@@freeride6073 Keep it up young man! 😄😄

[@user-vd6is7fg7h]

@@freeride6073 I have 4 bikes. Kawa 650 er6n, CBR500R, CBR250R and a 1994 NSR150SP. I actually like the 250 best as it is a dream to manoever around heavy traffic. Used to go around in hailand on that one 13-14 years ago. 50K+ on the clock. I will never sell it! Its my "Baby"! 😁😁🤩🤩

[@freeride6073]

@@user-vd6is7fg7h wow 4 bikes , I envy you and not at all what I thought you're riding . I was thinking either an adventure or touring bike . Sport bikes would have been my last guess. Thx for your reply , have a great day , ride safe .

[@user-vd6is7fg7h]

@@freeride6073 I used to own a 650 Versus, but did not like the gear box and the brakes! I also only bring the absolutely necessary stuff in a back pack strapped on the back seat! Lol! They do have many loundries where I go! Also, a new T shirt or the like is cheap! Drive safe! Be well!

[@daemonoid9836]

Amazing idea! Thank you and congrats F9, you are just amazing!

[@Bramba86]

I was absolutely looking for something like this, thank you @FortNine!!!!

[@craz107]

I think there's a lot of people who don't realize just how much they can improve their quality of life by doing simple exercises like these a few times a week. There's so many aches and pains that come from how we live our lives in front of computers and in stationary positions, and it only takes a little bit of this to completely offset it and fix those issues. Great video as always!

[@DerKarol]

Love it!! Need more!!!!!

[@h_m_bhat]

Motorcycle fitness. Exactly what was needed

[@notme1518]

This is great fitness advice, very user friendly and not complicated

[@etherlord4135]

finally - now i have a my morning work-out. thx f9!

[@JackTRyan]

Fresh, unique, and useful content. Great. Keep it coming, Bruh.

[@brucetaylor1920]

Brilliant as always. Love your reference to the Millyard. Ha!

[@RespecWamen]

This video/series is just as unexpected as it is good. Can't wait for more!

[@gregorymccoy6797]

Absolute gold. Love it.

[@SMGMP7A1]

More of this. This is great.

[@danielbal5272]

This was a fantastic video! I'll be 74 in two weeks and I need constant motivational reminders to keep going to the gym.

[@FoolioBeardy]

love this, thank you guys!

[@TheSnero3]

I am loving these motorcycle adjacent videos!

[@KaizokuShojo]

the phone number amused me, and this isn't something id thought much about. Gonna get setup immediately, as a truck driver professionally this will come in handy.

[@NONO-hz4vo]

This number was popular in middle school in the early 90's and I suspect well before that.

[@jasonyoung7673]

A video that is truly rider functional . Probably one of the best “ accessories “ to be done on your motorcycle for your motorcycle & not to mention a worth investment lifelong 😊👏…. Great content F9🇨🇦

[@ryannickles9231]

Thanks FortNine! Good looking out

[@ianthepelican2709]

Oh man. So much of 45's exercise regimen is exactly what I've been doing at physio these past few years it's uncanny. Of course I'm a few decades older than him and without any clones to replace me. It is my dream to reach Millyard level, aim high or die eh!. 👍

[@jamessmith9786]

And you're SURE about the no clones...???

[@thenimblerider]

This is amazing, I don’t think anyone has ever done this for us bikers. I felt so excited to see its just episode one ❤❤❤ Please also do 1 episode of daily routine excercise for flexibility

[@mmussio]

May @Fortnine never stop making videos.

[@takeit1229]

Perfect timing as I am riding more now that spring is around the corner. Funny video on a serious subject once you're past a certain age.

[@pmdinaz]

Over 50..this is fantastic, wish I would have started in my 20s when I 'thought'I didn't need it. Build good habits fellow riders. Keep on ridin'.

[@igorgoryunov5616]

When you are 20 lack of life experience and fear level can play a bad joke with you.

[@yufoh7753]

I'll be 60 this year and started barbell and dumb bell training about 6 years ago, 3 to 4 days per week. Curls, overhead press, bent over rows, dead lifts and squats. I do like cycling and walking too, on a nice day. These days I pick up 40kg bags of coal and pour them into buckets like most guys pick up a cereal box. Go buy yourself a barbell, dumbbells and plates and make a start at home. You wont regret it.

[@Ishimuro]

Lovely Stuff as always

[@devilzamigos]

God. How I luv this channel.

[@kluthage421]

Wow I enjoyed this (while the gummies were kicking in) a lot more than expected. Keep it up! Can't wait for every upload.

[@brianvansickle5196]

Another amazing video. Fortnine value keeps growing!

[@user-wq5hh2yv8r]

This is great!!! More please!!!!

[@tjey379]

Amazing! He worked out in overalls, now that's something that I don't see that often.

[@sandrego2884]

Still the best motorcycle content. You guys are creative 😊

[@ozzielinkin]

Excellent video as usual!!!!!!!!! Thx

[@oldgeezerproductions]

Really excellent points. Strength building exercises are vital if you ride. You need strength for just getting it upright off its kickstand or on to its center stand and especially if you drop the bike and have no one to help you pick it up. I'm 78 and ride a 450 pound bike (RE 650). Yesterday I dropped it out on a gravel road because (unknown to me) the kickstand was not all the way deployed (due to a mound of dirt in the way). First I locked up the front brake with a long strip of Velcro I keep handy just for drops and then used a lift technique I learned here. I picked the bike right up and deployed the kickstand properly. It took strength that I didn't have a couple of years ago when I first got the bike. Early drops needed somebody to help me pick up, but I worked on my strength and now have enough (even at my age) to readily pick up my bike by myself.

[@88kryptonite88]

Such a good video, now time to see it

[@kenwolfe5697]

This is great. I screenshotted that workout and I’ll give it a go. I’m in decent shape but have been thinking about off road specific workouts

[@zakovich]

Thank you! I was hoping for a similar video!