Fitness
Meet the 2022 Honda 450 RL, a Street Legal Motocross Bike
Let’s get something straight: The hottest ticket in motorcycling through the COVID era has been “ADV” or “adventure bikes,” with sales skyrocketing. An ADV bike is kinda sorta a street bike you can ride on dirt roads. They lean toward on-road comfort, with some off-road capability. A BMW GS might be the best poster child of the breed—or the newly updated Kawasaki KLR 650. If you know anything about bikes you know these are comfortable machines for the long haul but, unless you’re super talented, can become a major handful when you hit technical off-roading. The enemy is weight, typically cresting at 440 to 500 pounds. The 289-pound 2022 Honda 450 RL is decidedly not that ADV trendy machine then.
The Honda 450 RL is a barely street legal dirt bike fine tuned for bombing fire roads and more technical tracks than the average rider would ever tackle with a heavier ADV machine. Want fancy ABS and traction control? Fairings and instruments? How about a USB port? Maybe a tachometer? Sorry, the Honda 450 RL gets none of that. Instead, it has an exceptionally rigid frame, a killer engine, awesome brakes, and a suspension to die for—which made it perfect for our test plan.
We took the Honda 450 RL to the Vermont portion of the Backcountry Discovery Route (BDR), a series of roads and trails that exist across the U.S. that are loosely mapped by enthusiasts. The Vermont section is considered one of the more challenging in the nation, and it was made more so by recent tropical storms that left the “Class 4” links (basically snowmobile trails) as saturated and sloppy as a Louisiana bayou.
A snappy engine
Honda gave the 450RL a different tune from its 450cc single than the the 450R you typically see on dirt, but the throttle response is still instantaneous. It’s not quite a two-stroke dirt bike.
While you have to rev past 7,000 RPM to find peak horsepower, the torque curve is relatively flat and fat, meaning you’ll feel that tug from 3,0000 to 7,000 RPM. When we shot into the deepest, sloppiest, muddiest terrain in Vermont, we could happily upshift to second or third (or even fourth) gear and know that at just about any speed we’d have ready pull.
In fact, first gear is so low that for anything shy of a rock wall, we stayed out of that cog entirely, just to avoid having the bike wheelie out from under us.
The downside of all that muscle: This six-speed Honda is geared for more off-road riding than on. Sure, it’s got the snot to rock 70mph, but this engine is far happier bombing rock gardens and mud bogs at 30mph than Interstate at highway speeds.
A dream of a suspension
Because Honda was kind enough to let a few of us test the CRF-450RL, we got to see how the bike performed under different rider weights and body types, from about 5’7” to 6’5” and 150 pounds to well over 200 pounds.
We all loved the Showa suspension. Is it stiff? Well, relatively speaking, yes, but relative to what? Lighter dirt bikes feel more playful, but when compared to typically heavier ADV bikes that hit closer to 400 to 500 pounds, the 450’s dampers felt perfect for cutting tight lines over rocks, roots, and around or right over every obstacle. This bike’s also very predictable on the road. The Honda might be less ideal for melting away miles of highway, but cruising two-laners in rural Vermont never once felt scary or twitchy.
What’s a demerit to the great tune of the fork and shock? The seat height of 37.2 inches puts shorter riders on their tippy toes.
Yep, that suspension affords 12 inches of travel front and rear, and just a tick over 12 inches of ground clearance, which, in addition to excellent internals, is why it feels totally painless and especially nimble.
One reason ADV bikes have grown in popularity is they hit a sweeter (lower) spot between down-the-road view and ride height. Here, we’re closer to the dirt bike bias of the chassis this Honda was built on, which is strictly for churning muck, not blacktop.
Creature comforts (and limits)
Honda had to decide how much street legality to bake into the 450RL, and some of the slickest parts include a very strong aluminum chassis that stretches all the way under the rear fender, so you can strap on saddle bags and do what we did—extend a trip over the course of a week. They also gave this Honda superb brakes that aren’t motocross aggressive, so you’re less likely to get in trouble, but plenty strong and fade-free on the street. That’s smart, as is a heavily under-armored engine.
But there’s almost no wind protection. And engine vibrations at highway speeds are noticeable, and unfortunately made worse by a hard-as-iron seat. We get it: The 450RL is born from Honda’s off-road 450R lineage, but a $10,000 motorcycle like this is pitted against machines that have some creature comfort compromises.
Our biggest gripe in that vein isn’t the seat (you can replace that easily): It’s the puny fuel tank. At two gallons, we were forced to carry extra gas, since running out was something we feared—and did face. A dirt bike with a small tank is normal; a dual-sport bike is supposed to allow travel, hence the full-frame that affords adding saddle bags. A larger tank would increase weight, but if you have to carry gas cans anyway you’ve just added that heft back.
Pick your pleasure
One appeal of the Honda 450 RL is the fact it’s forcing the rider to make a decision at the time of purchase. If you buy a convertible, you’re choosing a louder car for the joy of open-top driving.
The 450RL is that kind of argument: You’re not buying it for the street. This isn’t your cappuccino-fetching ADV softie. It’s not meant for that use or that rider. It’s meant to rip, and leave those ADV wannabes in its roost. And, yes, to rev beautifully and freely, and snake through singletrack with the kind of nimbleness that’ll make you a better rider.
Like that convertible, it wasn’t built for every day—but for that perfect day in the dirt.
[From $9,999; powersports.honda.com]
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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