Posts
16
Joined
7/24/2014
Location
Kennewick, WA
US
Edited Date/Time
9/5/2014 9:37am
[b][b]Hey everyone out there that races I race in 250C class and I been off the bike about 2 months that I was wondering if any of you could be really helpful and help me out with good base cardio/endurance something on the line that ryan villopoto,chad reed,James bubba Stewart ,Malcolm Stewart , dean wilson,cole seely,ryan dungey , eli tomac, justin hill do to get in shape for out door nationals I just want to be in the best race shape ever like all the AMA pros
I have my own home gym. I have
Row machine
Stationary bike
Elliptical
Jump rope
Running out side
15 lbs kettle bell
3 pound dumbbells
10 pounds dumbbells
Battle rope
Swiss ball
Indo board
Ab wheel
Home made body blade
So if you guys can help me make a work out schedule that I can use 6 days a week and I have a track in my back yard so I would ride 3-5 times a week. Something the AMA pros do daily.
I'm 21/5'5/115lbs I ride a kawasaki 250f
THANK YOU!
I have my own home gym. I have
Row machine
Stationary bike
Elliptical
Jump rope
Running out side
15 lbs kettle bell
3 pound dumbbells
10 pounds dumbbells
Battle rope
Swiss ball
Indo board
Ab wheel
Home made body blade
So if you guys can help me make a work out schedule that I can use 6 days a week and I have a track in my back yard so I would ride 3-5 times a week. Something the AMA pros do daily.
I'm 21/5'5/115lbs I ride a kawasaki 250f
THANK YOU!
http://rynopowergym.com/
http://www.racerxvt.com/
http://www.racerxvt.com/pages/workouts
Nothing will give you a better cardio workout then jogging.
-You cant coast when you jog like on a bicycle.
-If you run 2 miles away from your house, then you must run 2 miles to get back. You can just hop off an elyptical if you get tired.
-The only cost is a pair of running shoes once or twice a year.
The Shop
Push ups, pull ups , core work, it really doesn't have to be complicated.
I do remember Rollerball saying "5 miles/30 minutes, every pro should be able to do that" to paraphrase the great Ross.
That's a joke about Tripe's breaking Hannah's leg, I knew it was an accident. It was actually cool watching those guys go; they kinda had their own thing going on way out front of everyone else although I don't remember Hannah ever showing him a wheel that day. It appeared Tripe's had him handled.
Tripes and Hannah also dueled in Omaha as well...same thing.. unbelievable...
Tripes style was that, he would stay standing on the pegs, virtually the whole moto ...
and not even sit in the tightest of turns....and rail'em'...
yes indeed...Tripes was a bad man...a very bad man!
but in the end Tripes record vs. Hannahs tells the tale...
Ran 4 miles in 25 minutes - 3 days a week
Ran 8 miles in 55 minutes- 1 day a week
Did the Rolf Tibblin isometric exercises- 4 days a week
100 push-ups and 200 V ups( a sit-up and also raise the legs)-5 days a week
Ride (2) motos through a tank of gas-( have someone with a chalkboard showing your lap times-be consistent)- 2 days a week
Running and riding had the most impact.
Don't get caught up in over training at your level, ride your bike as much as you can and have passion!
Hope that helps...Good Luck!
A professional triathlete would get waxed on an MX course by an overweight smoker who knows how to ride. You're a self-professed C class rider who likely fights obstacles the experienced rider glides through. There's a reason the A class guys exit the track less exhausted and 20 seconds per lap quicker than you, and it's not physical conditioning, it's time in the saddle.
Check out Gary Semics' MX videos and master the basics. You'll be amazed at how simple drills will not only improve your technique, but reduce your caloric intake per lap. Jumping rope won't necessarily make you fast through the corners, but cornering practice will.
Pit Row
If your like me in my hayday, you could afford to ride twice a week. Practice on a tuesday, wednesday or thursday and then race on Sunday. Who can keep up with bike maintenance riding every day?
Bro, bench press and dumbell curls. Deep squats on Tuesdays.
Thread done Bro
Everybody is a little different, but here is what worked for me. Cut back on alcohol - only allow yourself a drink or two a month (for some that will be harder than others). Drink water 99% of the time - no sugary coffee drinks. No energy drinks - leaded or unleaded (i.e. normal or sugar free). Cut sugar out of your diet and only allow yourself one sweet treat a week. If you want a sweet, eat some fruit (natural sugar sources are ok). No junk food. Eat a good breakfast and a decent lunch. But for dinner just eat lean meat and vegetables. No food after 6:30 PM and don't do any carbs after 3 PM.
For exercise, I would lift weights 3 times a week doing circuit training with lighter weights and higher reps. Do exercises for each body part 3 times a week - but again, high reps, low weight. For Cardio, do it 5 times a week for an average of 45 minutes per exercise.
No amount of cardio or exercise alone won't get you there. It's mainly your diet and genetics that matter most. Good luck!
yes that means I think you're full of shit
OTO, nobody has asked the kid why he thinks his conditioning is the issue. There is a post or two about focusing on riding skills.
Given he's got a gym and a track, he seems to have all options open. If he's not in shape, he's not choosing to be in shape considering what's available.
Riding isn't the end of that conversation. Get a coach. Someone that can watch you ride and correct all the many things you are doing wrong. That's where your speed will come from. GS videos are great and I recommend them for your knowledge, but a live person watching you ride and giving you proper feedback will do more than any program.
Oh...and conditioning? Diet is more important than your workout. 30 minutes or so of cardio at 21 and you won't be hurting. You said you are strong, so that's covered. Note, you can't ignore your conditioning and strength, it's just technique on the bike is much more important based on the info you've provided. One critical aspect to your training--try to avoid doing harm. Running is great (the best cardio workout IMO), but it's hard on the body and joints. A proper training regimen should consider the potential negatives 20 yrs down the road.
indoor just leads to boredom a doesn't last.
weights for off season.
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