These exercises alternate and are complemented with a lot of time in the swimming-pool where they also do aerobic work, this can be reinforced with work for specific muscles with the use of dumb-bells, etc.
this is training dedicated to increasing strength, basically the upper body: sternocleidomastoid muscle, trapezium, deltopectorals, biceps, triceps, and forearms. The objective is to work the maximum strength but without gaining too much volume, since the aim is to improve stamina and strength so that the muscles respond rapidly.
The special aspects of riding a top class motorbike means that it is not necessary to have a bulky set of muscles, but to have very powerful ones, owing to the sudden movements that a bike makes in a race.
It is important to have muscles that respond quickly and with good strength so that the rider is physically prepared to control the unforeseen whiplash movements made by the bike.
Another set of muscles that are very important are those in the region of the abdomen. Pedrosa does 1000 sit-ups a day in the pre-season, and 700 during the rest of the season!
Flexibility is very important for riders as they have to be able to respond with strength with the muscle elongated and powerful. It is also important to strengthen the balance of the body and to control the centre of gravity.
During the competition period, depending on where the race is, the physical work can be modified a little so that the rider adapts better to the conditions they will face. This is the case of races in Qatar and Malaysia, where the objective is to adapt the rider's biorhythms and stamina to the extreme conditions.
The aim is to give a taste of the different conditions that may be found, and that is why in spite of the unknowns when tackling a race like the one in Qatar, where the race is at night, the work can be changed or modified a week beforehand to try and adapt the rider's body.
Before races like the one in Malaysia work is done with more clothes on, to raise the temperature or the work is moved to the hottest time of the day.
This is something that Emilio Alzamora did when he rode in the world championship and has been used by his 'pupil' Marc Márquez, who carried out some sessions in the sauna to get used to the humidity and extreme heat found on a bike at the circuit of Sepang.
Food, drink and rest