Upgrade to enjoy this feature!
Vital MX fantasy is free to play, but Premium users receive great benefits. Premium benefits include:
- View and download rider stats
- Pick trends
- Create a private league
- And more!
Only $10 for all 2026 SX, MX, and SMX series.
If you're going the 250f route you're gonna need to be placing more of an emphasis on cardio to keep your weight down or people will eat you up on the starts, regardless if you're thin. Not to mention you'll have to ride with more intensity. If you'll be riding a duece and a half, I would suggest morning runs ( 2 miles to start with), PM stationary bike (the bulk of your time, 30 mins to an hour) at the gym,10-20 lb dumbell pushups/ as well as regular pushups and sit ups with static holds, each with x3 sets to begin with, work your way to six. Individual exercise reps you should decide, keep your limit and possible injury limit in mind though. Stretch thoroughly morning, night, midday and especially before and after workouts. Two weeks going hard every day, then a week of rest, all of this along with riding. The minute you're not sore on your off week is the minute you need to increase reps and/ or switch to comparable but different exercises. If you're riding a 450, do all of the prior with increased reps to start, along with free weight benching, curl bar, and dumbell curls. I've always agreed with the theory that many people get armpump on the bigger bikes because they're not strong enough to handle them, therefore, they're never relaxing. Of course riding technique is most of the battle, but being able to handle your bike when it does weird things is always a plus. But at the end of the day, only riding excessively cures armpump in my opinion, unless you have carpal tunnel or something of that nature. Basically, like others have said, legs and core are your concentration. But on bigger bikes I would certainly add that arm strength is a plus.
Often neglected, diet is every bit as, or more important as working out, and for riding you need TONS of useable, (preferably) whole wheat carbs, not to mention protein to repair and grow those worn muscles, BUT not so much that you brick your kidneys like the wanna body builders out there. Fruits and veges are an obvious as well. I feel protein supplements are not necessary in motocross if you're eating correctly and not doing 30 minute motos. Daily multi vitamins with an Omega supplement however, are an excellent idea. There are tons of awesome calorie, carb, and protein calculators on the internet that account for all kinds of activity levels, I suggest following one of them religiously and your body will thank you and you'll get that wonderful feeling of being ready to go for 3 more motos when the riders around you are gasping for air.
Crack a cold one or two open after your first ride back, one of the best feelings in the world
Core, strength and cardio. Add some C2 indoor rowing and ur fit for fight.
The Shop
DeCal Works Huge Plastic Inventory of UFO and Polisport kits.
Luxon 4-Post Bar Mounts
$189.95 - $239.95
Hey Guys,
I have released a Motocross Training E-book, Its 36 pages and includes a bunch of pictures, step by step exercise instructions, workout programs and a ton of good info on everything related to training. Im charging $10 (through Paypal or check) and it can be sent through paypal and I will email you the PDF files. It will be up on my website www.rogersonfitness.com But I am having some issues with my website designer getting it up there, but the book is 100% done and ready to go!
My Facebook is- Ryan Rogerson
Email is- Rog447@comcast.net
Twitter- @RogersonFitness
If you have any questions at all feel free to ask here or contact me through one of the above.
Im new to the boards, so I will introduce myself. My name is Ryan Rogerson, I raced MX since a young age and held a professional motocross license in 2005. Since then I have became a certified personal trainer and specialist in performance nutrition. I am also an Optimum Nutrition and American Bodybuilding sponsored athlete. Anyway enough about me..if you want to read my full bio check out my website at www.rogersonfitness.com.
Here is the cover
And a screenshot of one of the exercise's
As I always say with arm pump.........ride long motos and stick to the motos........no 3 laps and cruise and 2 laps and pull off. You gotta suffer a little.
teaching this advanced technique. This is 4 minutes of pure stupidity that is actually a promotional video. Check your instructors creditials!
http://youtu.be/BDDyxXyf6UU
For the cardio side, you need to look at the stuff on racerxvt.com. Buy a heart rate monitor and divide the year in 3 categories: Off-season, pre-season and in-season. Each of these 3 categories has specific workouts and also the time and intensity of the workout will change drastically as your riding time changes.
Also if you cant do gym or ride I have family and friends who own farms that could employ you! Lol. That my friend is the best all around core muscle workouts you will ever get. Lol. 110 degrees in a hay barn stacking hay for 8-10 hours a day most of the summer will whip you into shape. Lol.
I did get a chance to ride this past weekend a buddies 250f and had a blast. Gripping with my legs is just something ill have to figure out on my own. Im also a terrible and picky eater so im limited on what i can and like to eat. I do need to cut down on the chips, and probably cut back on the 12oz curls at night as well.
Thanks to everyone who has replied. Im limited on the time i can workout with my kids, and with not having a bike yet so i wont get seat time until next sping. Being limited on the equipment ill be able to use I will focus mostly are cardio with the bike, core strength, and throw in some other upper body workouts on off days...o and try to eat better as well.
Matt300, what would be a good resistance to start at on a bike, ive always hit the treadmill or just ran outside.
Regarding a heart rate monitor, how do i know what my peak is, thats something i have no knowledge or info on.
Pit Row
Post a reply to: Gym/fitness help for getting in race shape..