I have been riding for just about a year now, and I'm finally to the point where I am starting to focus more on technique and form. So far, the limiting factor that has slowed my learning the most is that I just don't have the core and leg strength (or maybe endurance?) to hold the proper form on the bike for very long.

I am wondering if anyone has a workout routine or any suggestions that might help me. It is hard to tell exactly which muscle groups I'm using when I am riding, so any advice as to which groups to target, or any advice as to what exercises I might try would be very helpful. My cardio is in pretty good shape because I also ride a pedal bike, doing hill climbs and things... but evidently we use different muscle groups (or we use them in a different way) on a sport bike.

 

Swimmers exercise their swimming muscles by swimming. Runners exercise their running muscles by running. I'd suggest you go and hit your local twisties over and over and over again.

 

Hahah... that's definitely the most fun. ;] I can't ride every week, but I can always find a half hour or an hour every day to work out, so it'd be nice to work on it even when I can't ride.

 

lol Believe it or not AMA pros workout a lot to stay in peak physical shape to endure long races.

 

Mountain biking or stationary bike is good. Any exercise that builds quads and abs (quads for turns and abs to hold yourself up. Don't need arm strength). I started running endurance racing this year, and glad I'd worked on building stamina. Three of us did a 4 hour race, and we have a 6 hour in March and an 8 hour in April.

Practice on a stationary bike moving around and putting the knee out. Watch a track video at the same time and do their turns with 'em.

 

This is my own personal recipe for increasing strength and endurance on the sport bike. I do the body ball exercises and cardio on alternate days for 6 days a week. The reason for alternating days is because each muscle group needs a day to repair and grow. I also throw in some push ups for good measure, but they're not absolutely necessary.

A good stretch 5-10 min before and after a workout will reduce stiffness and prevent injury. People will tell you "no pain, no gain" but I feel no pain and all gain on the bike as long as I stretch properly. It keeps my muscles and joints relaxed while riding, which helps me react appropriately to situations that need attention.

With a body ball:
- Back extensions for lower back
- Abdominal crunches for abs
- Pushes for abductors (inner-thighs)
On a bicycle:
- Endurance ride for cardio 20-30 min

http://www.youtube.com/watch?v=IWRM3eC2GT0
http://www.youtube.com/watch?v=VVBddP5oW8Y
http://www.youtube.com/watch?v=xUW_thCLMiU