A proper warm up will cause a huge difference on the way you ride, because you will feel more focused, relaxed and comfortable. At Big Bike Tours, we understand the power of a good warm up routine, and we are going to share with you the best, time-effective way to do it.
The routine will allow you to improve your performance, reduce your risk of injuries and make you enjoy your ride a lot more, because you will have a lot more energy and focus.
Without anything else to add, let us start.
What Does The Routine Cover?
In summary, it focuses on warming up your joints, cardiovascular system and muscles, so you can endure the great requirements of a long motorcycle demands, because riding for dozens of miles is highly taxing on the body.
Therefore, the routine will take anywhere from 10 to 20 minutes and will include the following:
- Short duration cardiovascular exercises
- Dynamic stretching
- Static stretching
Meditation is the cherry on the top because it will allow you to get your feet back on the ground, increase your focus and get you ready for a long and enjoyable ride.
Rising Up Your Heartbeat
First, let us raise your heartbeat, get your body warm, so you can be receptive to the stretches, and allow your body to get ready for the road.
This effective, 5-minute routine is all you need to get you ready for riding your motorcycle:
It activates all of your muscles and gets your blood flowing, so you can stretch properly afterwards and work on your mobility. It is very easy to follow through and it is not taxing on the body, which is exactly what you need, just a little bit of pressure.
If you feel like it was not enough, feel free to repeat it again, because if you still feel stiff, then you may need some additional time.
On the other hand, you could supplement the quick warm up with 5 minutes of skipping the rope. Just keep easy and lose, and you will get ready for the next stage of this warm up that will get you ready for riding.
Now that you have risen up your heartbeat, it is time to work on dynamic stretching and mobility.
Dynamic Stretching and Mobility
To cover your dynamic stretching and mobility needs for long motorcycle rides, all you need to do is to follow this 5-minute routine:
It features the following exercises:
- Pike To Squat: 5 repetitions
- Pike Rotations: 5 repetitions per side
- Figure Four Neck Stretch: 30 to 40 seconds per side
- Kneeling Back Bend: 30 seconds
- Squat Thoracic Rotations: 5 repetitions per side
- Butterfly Slides: 5 repetitions + 10 seconds
- Table Pose: 30 seconds
- Cat Stretch: 30 seconds
- Mackenzie Push up: 5 repetitions
It is a quick and effective way to get you going as it focuses on prepping your body as a whole, and as it is only 5 minutes long, it will be the perfect addition to your ritual before riding.
As it is light exercise, you should perform this routine quick after finishing your initial warm-up. However, in case you feel too agitated, you can rest a couple of minutes. Once you make this part of your ritual before riding, the transition will become much smoother.
The routine will allow you to loosen up stiff muscles and get your joints ready for the stress and demands of riding a motorcycle for several miles.
Static Stretching for Motorcycle Riding
To finish your warm-up, just follow the quick 3-minute stretching routine that will allow you to get your body fully ready for any ready, no matter how long or challenging:
The best thing is that these stretches are easy to do, and therefore, they are excellent for everyone regardless of your fitness level. However, if you ever feel they are too difficult to do, just progress at your own pace.
You should focus on really feeling the stretch and breathing deeply, because it will allow your muscles to get ready for the demands that you are going to face in a short time.
In case you still feel stiff, you can give it another go, and you can bet on it that your body will feel ready for anything that you have to face on the road.
Meditation for the Body and Mind
So far now, it will take you 13 minutes to follow the routine, and now it is time to meditate to finish off your warm-up. Not many riders do it, but once you feel the benefits, you will want to do it all the time!
You can do it for 2-5 minutes, or as long as you need, because the point of meditating is to get your feet back on the ground, to increase your focus and get you mentally prepped for the road.
If you have never meditated before, then just find a quiet place where you can sit down or lay down, and then just close your eyes and focus on your breath.
Whenever you feel you deviate your mind to other thoughts, just get your focus back to your breathing. Consider it a rep, and the more efficient you become at this, the stronger your focus will get.
In fact, we recommend you to meditate at every stop, because it will allow you to anchor to the present, increase your focus, relax your mind and allow you to ride without problems.
Now that you have this excellent and effective warm-up routine, just put it in practice for your upcoming long motorcycle ride, like our tours. You are sure to feel the difference.
Of course, complement it with healthy eating habits and you are going to feel fully energized and ready for any challenge that you may face.
If you have any question or if you would like to receive more tips, feel free to comment below. We will get back to you as soon as possible!