Yes, this is a thing. Let’s be honest: riding is a sport. Whether you are leaning a traditional cruiser into a corner or manhandling a Can-Am Spyder RT through the hilly, twisty roads of Southeast Ohio, your body is doing work. As a Generation X mom who raised triplet boys, I know a thing or two about "survival of the fittest." Back then, my workout was hauling three toddlers at once; today, it’s ensuring my core and back can handle a 300-mile day trip without screaming at me the next morning.

After 16 years on two wheels and several years now on three, I’ve realized that "winter rust" isn't just something that happens to your brake rotors—it happens to your joints and muscles, too. If you want to be "present in the moment" and truly enjoy the world’s gifts from the saddle, you can’t be distracted by a nagging lower back or a cramped clutch hand. Preparing your body for the 2026 season is just as important as prepping your machine. Here is how to shake off the sedentary winter blues and get "seat ready."

The Core of the Matter: Stability and Endurance

Your core is your anchor. Whether you are balancing a two-wheeler at a stoplight or counter-steering a Can-Am Ryker, your abdominal and lower back muscles are doing the heavy lifting of keeping you upright and stable.

Strengthening the "Rider's Belt"

You don’t need a gym membership or a set of heavy weights to build rider strength. Planks are the gold standard here. They mimic the isometric tension we hold while cruising. Start with 30 seconds and work your way up. Another great move is the "Bird-Dog"—on your hands and knees, extend your opposite arm and leg. This builds cross-body stability, which is vital for the steering input required on a three-wheeler. Think of your core as your bike’s frame; if it’s weak, the whole ride feels "loose."

Banishing the "Biker Back": Flexibility and Posture

Raising boys taught me that flexibility is a requirement for life, and the same goes for riding. The "C-slump" we often fall into during long highway stretches is a recipe for a herniated disc and a miserable trip.

Opening Up the Hips and Shoulders

Sitting in a saddle for hours tightens your hip flexors and rounds your shoulders. To combat this, incorporate "Cobra" stretches (lying on your stomach and pushing your chest up) to open your front side. For your hips, the "Pigeon Pose" or a simple lunge stretch will do wonders. When your hips are loose, you can move with the bike or trike rather than fighting against it. Being limber enough to actually enjoy the scenery and the fresh air is the difference between an adventure and a chore.

Grip and Forearm Strength: The Control Center

We’ve all felt it: the "arm pump" or the hand cramp that makes pulling the clutch or holding the throttle feel like a chore. For us Generation X riders, carpal tunnel and stiff finger joints are real considerations.

Simple Hand Drills

Grab a tennis ball or a dedicated grip squeezer while you’re watching the news or scouting routes on Motorcyclist Map. Consistent, high-repetition squeezing builds the endurance needed for heavy traffic or technical, twisty roads. Don't forget to stretch your wrists in both directions. Proper blood flow to your hands is the difference between a precise, safe ride and a fumbled control.

The Mental Stamina: Hydration and Focus

Fitness isn't just about muscles; it’s about your brain. Riding requires a high level of cognitive load. You are scanning for gravel, watching for deer (especially in our rural Ohio neck of the woods), and managing your machine’s vitals.

Clean Fuel for the Rider

In the weeks leading up to your first ride, start increasing your water intake. Dehydration leads to brain fog and slower reaction times—two things you cannot afford on a motorcycle. Cut back on the extra "winter comfort foods" and focus on lean proteins and complex carbs. Think of it this way: you wouldn't put low-grade, ethanol-heavy gas in your Spyder's tank right before a big trip, so don't do it to your body.

Ergonomics: Making the Bike Fit You

Sometimes, the "fitness" issue is actually a mechanical one. If you find yourself constantly reaching or straining, your machine’s ergonomics might be working against you.

Adjusting Your Setup

Check your handlebar position and lever angles. On many models, including the Can-Am Spyder RT, you can adjust the "fit" of the machine. If you find your neck is perpetually stiff, consider an extended windshield to reduce wind buffeting. Small tweaks to your machine can alleviate a massive amount of physical stress on your body, allowing your fitness prep to go much further.

Getting "fit to ride" doesn't mean you have to be a marathon runner. It means being honest about your physical limits and taking small, straightforward steps to improve your strength and flexibility. By putting in the work now, you’re ensuring that your 2026 season isn't cut short by preventable aches and pains. You’ve earned the right to enjoy the breeze—let’s make sure your body is ready to hold on for the ride.

Health and Safety Disclaimer

The exercises and fitness suggestions provided in this guide are for general informational purposes and are intended for healthy individuals. Riding a motorcycle or a three-wheeled vehicle is physically demanding. Before starting any new exercise program, especially if you have pre-existing back, neck, or joint issues, please consult with a healthcare professional or physical therapist. Always listen to your body and do not push through sharp pain.