Posts
7
Joined
9/5/2013
Location
Linton, IN
US
Edited Date/Time
9/19/2013 9:32am
Hello. I am very dedicated to mx and want to get in shape for racing. I was wanting to know what the best kind of training to do besides riding because i am public schooled and cant ride all the time. Any advice will help.
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Has anyone here used a heart rate monitor in a race, what did it show?
Ride as much and as long as you can. Do long motos.
And of course, get to your target weight.
The Mtn or road bike is good for endurance and yes use a HR Monitor...do not go anaerobic in our training. Google this.
Ride your dirt bike as much as you can - it's suppose to be fun and fun leads to success
Pit Row
Read this thread from top to bottom. Fuckin pack of assholes all of us! haha...
You can run. (Watch proper running techniques on youtube) dont run like a gorilla
Ride a bike or rowing machine. I choose a bike or rowing machine for cardio over running.
You can lift weights (not powerlifter style) however weights are fantastic in a solid mx program(see Ryno or Aldon train their riders)
Pushups and pull-ups are also great (your own bodyweight is great resistance)
Strong core
Strong legs
Strong cardio
Experiment with different exercises that kick your butt in all areas mentioned above. What works for one guy may not work for you.
Putting in motos several times a week gets your comfort, bike skills, and bike conditioning built up.
You can take my suggestions or leave them, but figured i'd put a little something to think about.
IQ: Moto Intelligence- practice, race, watch video and pro (DVD such as Semics, hire riding coaching (Ryan Hughes, Tony D, Donnie Hansen, Gary Bailey, Local Pro etc)
EQ: Emotional Intelligence- being in the moment (breathing exercises - limit forearm pump and crashing and increase attention), eliminating past (mistakes, crashes, passes), ownership, riding without personal handicap
BQ: Body Quotient - Rest, diet, fitness. No gluten, no processed foods, high quality meat, raw foods, plenty of water. Fitness 3 to 4 times a week circuit training. Concentrate on core and leg strength, Cardio 20 to 30 minutes
MQ: Moral Quotient - race with in the rules, be fair, no dirty riding
It's all about cardio and riding as much as possible for the average local racer.
When you can do 12 reps, add 5 lbs. Always lift until failure. The exception is when working forearms. Go for 12-16 reps.
Same goes for cardio. Spending an hour on a treadmill is boring and not going to increase your endurance like riding a mountain bike for 30 minutes at a high intensity level, with plenty of hill climbs.
I don't have all day to lift, so my philosophy is to get to the point.
Train hard, get in, get the work done, get out. Training hard at a high intensity will build muscular endurance. It's different than simply building cardio. Your body will be able to handle the rigors of MX better than if you spin on a bike with no hills for an hour.
Proof:
Coty is probably the smallest dude I've seen on a big bike and he can throw it around pretty damn well.
I raced 10 races 2 years ago at 49. I'm 51 now and about to race another series or two.
I mountain bike with crazy dudes who love to climb hills fast. We'll ride for an hour and a half sometimes and guaranteed we're in and out of the aerobic zone.
This type of cardio training is far more intense than running, or cycling on streets, or a treadmill. When I ride like this my resting heart rate when I wake is in the 40's. It works.
Also, you need a good deal of strength for endurance. It also comes into play when you hit the rough stuff, or happen to crash. It's just always good to be strong.
But, I do see skinny dudes (or women) who can tear it up and run lap after lap because of great form. They aren't expending as much energy and don't need as much strength because their weight is distributed such that there isn't much pull or push forward or backward. I'm not there yet. Working on it, but it takes time to get those skills down.
By doing intense cardio and intense weight training, 2 years ago, at 49 years old, my I was doing 50 minute motos on the main or national tracks at Pala. Most of the young dudes were out there for 15 or 20.
Yes, I'm stoked that I can do that, and proud of myself for getting to that point, but my reason for telling you this is to prove that intense weight training plus intense mountain biking plus riding the track full out as often as you can really works!
Plus, when you train like that, you feel like a million bucks!
Looking forward to hearing how others are training.
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