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July 2021

Strong Core = Better Rider

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Strong Core = Better Rider Y’all have heard me stress over and over the importance of having strong legs. Another overlooked area would be your core. It’s not just the abdominal muscles but every muscle excluding the legs and arms. Your core supports your body. It helps resist outside forces. Think about all the different forces we face on a dirt bike; it could be sandy whoops, rocks, boulders, logs, roots, etc.. All of these apply force to your body in different ways. The stronger the core muscles, the better control you will have on the bike. As a rider, you have to move the bike to correct it not just by moving the bars. You will also have to be able to resist rotation. A strong core will also help you be able to stand up while riding longer and be more efficient. Basically, where I am getting at, the stronger the core, the better, faster, and safer rider you will be. Did you know, if you suffer from lower back pain, it could be three things? Underactive glutes Weak core Tight muscles What exercises should you be doing? As mentioned above, it’s not only about abs. Compound movements such as deadlifts, squats, lunges performed correctly and engaging the correct muscles will target the core muscles. Be sure to include those into your riding fitness routine. Dead bugs! They strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You’ll also improve balance and coordination. Bird dogs! They help improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. Planks Side planks Commandoes Russian twist (if able to, use a weight) Sit ups (if able to, use a weight) Lying leg raises with ball Hanging leg raises Froggers Wall Slams V-Ups Hollow Rock Hold Remember, just like any exercise, keep good form and push yourself. Don’t fall into the habit of this is hard but gets easy and not doing anything to make it harder again. To gain muscle, you have to push yourself! If you need help developing a dirt bike rider/racer program, let me know! More Posts Back To Blog Page

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Talent makes you good, grit makes you great

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Talent makes you good, grit makes you great When I was in Tech School, I had an English writing assignment to choose a noun and write about this noun. I thought about it and chose grit. I knew I could easily write on this subject and tie dirt bikes into it. Every paper I wrote that year was about dirt bikes and my teacher loved it. *“ Grit – firmness of mind or spirit : unyielding courage in the face of hardship or danger” By Marriam Webster Dictionary* Grit is the willingness to peruse one’s goal’s no matter how long it takes. To keep going when it gets hard. To keep chasing it when things go backwards. To fall down and get back up. To have passion for long term achievements. To keep moving forward. Grit is not needing instant gratification. Grit is to keep working when no one is cheering or watching. Grit is becoming stronger when you get knocked down. Grit is knowing when bad things happen, it is an opportunity to get better and not letting it happen. Grit is learning from an injury and comeback stronger than before. Grit is when you want to quit, you don’t. When you’ve wrecked a billon times and zapped all of your energy, you dig deep and find more to keep going. Grit is flipping upside down on a log and getting back up and doing it again. And again, until it’s easy. Grit is to keep going when every ride or race is hard, knowing at some point, it will get easier. Grit is riding or racing when its +90 degrees or 30 degrees. Grit is showing up to the race when conditions are shitty and race anyway. Grit is facing your fears. Grit is a combination of determination and passion and what it take’s to reach your goals. Talent makes you good, grit makes you great. More Posts Back To Blog Page

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Routine Check Up on Your Dirt Bike

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Routine Check Up on Your Dirt Bike The number one way to keep a bike in good condition, is to clean it, check it, and perform maintenance. Just like how to keep yourself in good condition. Here is a list of our top things to check after a ride or race: Oil – Is it dirty? Is it low? Keeping fresh oil in a bike will make the engine components last a lot longer. Dirty oil makes everything else in the engine dirty. Air Filter – Does it need to be cleaned and serviced? Keeping a clean filter helps it not get clogged or dirt to accidently escape into the air boot. Brakes – Do you have brake pads left? Another tip, if you are hard on brakes, get into the habit of bleeding your brakes + good high temp fluid after every race. Bearings – Are your wheel bearings, linkage bearings, and swingarm bearings all in good shape? Tires – Is it time to replace or get another ride? If you run tubes, check PSI and make sure the valve stem is not rusty. Bolts – Are you missing bolts? Make sure everything is tight. Spokes – Make sure none or are broken. DO NOT overtighten, that will cause them to break more easily. Cables – Check over the condition of all cables. Chain, Master Link, and Sprockets – Most chain issues can be prevented. Make sure the master link is in good condition. The sprockets will start curling when it is time to replace. Coolant – Make sure it is full Bottom line, these are all small check overs that will help your bike last longer and allow you to ride it more often with less issues. Get into this habit and log everything you do. It’s worth it in the end. A mechanical DNF stinks and missing out on epic adventures does too! More Posts Back To Blog Page

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What should you do if your dirt bike sits for months?

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What should you do if your dirt bike sits for months? I’m sure this happens pretty often especially if life or injuries get in the way. Just like you, your bike gets lonely and will need some love! Letting a bike sit can be more expensive than riding it. So, what should you do before firing it back up? First off, dig it out! Check the seals! This includes for seals and engine seals. Fork seals can randomly start leaking. Who know?!? Maybe you put some engine work off because you knew it would be months before you could ride again. Check and change the oil, filters, and coolant. It is always a good idea to freshen a bike up before any kind of ride. Sometimes mice can find a home in your air box and chew up your air filter. It is best to check it for any holes! Check the coolant and make sure it does not need topped off. Fresh oil and oil filter is highly recommended. Bleed your brakes and make sure they are in working order. If you left gas in your bike, plan on getting rid of it and cleaning your carburetor unless you are using VP racing fuels. Pump gas goes bad quickly and can gum up, absorb water, and is no longer useable. Even high-quality pump gas can do this. If you know ahead of time your bike will be sitting, go ahead and put VP in it. It will save you a ton of time and money later. Next up, get to greasing! Grease the bearings and the chain. Check all nuts and bolts. This is something you should do after any ride anway. If you run tubes, check the air pressure. Make sure all controls are in working order. Look over the brakes, clutch, and the throttle. Ensure, all lines are in tact and not too tight. Charge up the battery and make sure it is still in working condition. Lastly, check the spark plug. It could have drawn in moisture. Now it is time to fire it up! If all goes well, the next step is to go out and RIDE! More Posts Back To Blog Page

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Why strength training your legs is important for a dirt bike rider/racer

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Why strength training your legs is important for a dirt bike rider/racer If you have ridden a dirt bike, you understand that it is very physical demanding. It is not simply a motorized two-wheel machine that is a breeze to ride. It requires an individual to be able to control it. To be able to control it well, a person needs to be physically fit, strong, and have endurance. The fitter you are, the faster you can go. It’s no fluke that after I started cross training along with 5-10 hours of seat time a week, that my skill level significantly increased. I started as a trail rider surviving the course to a competitive racer, moving up through the ranks, landing in A class. To me, overall strength is crucial but having a solid lower body is the most important. It absorbs force and delivers force back while maintaining position on it. The bike is controlled with your legs. The stronger the legs are, the more control. Take a minute to think about how many times in a lap, you sit and stand up. If not conditioned correctly, that is very tiring ultimately resulting in bad form, more wrecks, and slowing down. Let that sink in.. Bad form and more wrecks could potentially result in more injuries. Joints not supported with good muscle strength, results in a higher risk of injury. Slowing down means you get beat. Our sport is risky but a lot of injuries can be prevented by having and maintaining proper form on the bike and having muscles supporting your joints. One thing to help you as a rider, is to start training legs. If you are a beginner, start with body weight or light weight dumbbells and make sure form is correct. As you progress, don’t be afraid of the barbell and adding weight. The load your bike puts you through is large, so push the weight and go through full range of motion! Do not ignore muscles imbalances or things that seem very hard for you. If you keep working at it and working on the problem, it will get better. If you ignore it, your progress will be hindered. My top pick leg workouts: Barbell Back Squat ROM Barbell Dead Lift Bulgarian Split Squat Single Leg Dumbbell Dead Lift Raised Front Foot Forward Lunge Reverse Lunge Barbell Hip Thrust Single Leg Calf Raises Stability Ball Hamstring Curl If you do not know where to start, I am happy to help! Not only do I sell dirt bikes and parts, I offer personal training to help fellow dirt bikers meet their health, fitness, and riding goals! More Posts Back To Blog Page

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