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.
As for exercise, I train 5 days a week for the XC mountain bike race season.
-Monday: Rest
-Tuesday: Sprints on the gym bike
-Wednesday: 30 minutes high intensity on the gym bike followed by circuit of push-ups and sit-ups
-Thursday: Endurance mountain bike ride
-Friday: Rest
-Saturday: Repeat Wednesday
-Sunday: Repeat Thursday
If you have no access to a gym or are equipment limited then try body weight circuits, runing and cycling. But really to get the most out of yourself and achieve your goals, then your really going to want at least some weights, pull up bar, trainers and possibly a weights vest. A good starting point for most might play out like...one week of two weight sessions and one cardio while riding at the weekend...then the next week one weights session and two cardio, while again practice or racing at the weekend.
I'll give two examples of each:
Weight session 1:
x4
squats. 10-15reps
laying down leg raises with hip lift at the end. 20reps
x4
dips. 20reps
window wipers. 20reps
x4
deadlift. 15-20reps
bench press. 10-15reps
x4
close hand rows. 10-15reps
planks (front, left, right)
x4
calf raises with shoulder shrugs. 20reps
chest flys (laying down). 20reps
Weight session 2
x4
stiff leg deadlift. 10-15reps
weighted situps. 40reps
x4
Military press. 10-15reps
single leg hip bridge. 10reps each
x4
Lunge with arm curl. 20reps
Lat raises 10-15reps
x4
calf raises. 20reps
weighted russian twists. 15-20reps
x4
Single legged stiff leg deadlifts (low weight/moderate speed). 10reps each
squat thrusters (low weight/moderate speed). 10-15reps.
Cardio. HIT session 1:
run 1-2mile warm up & warm down
x3
Rope climbers (climb imaginary rope on the spot). 30sec
Burpees (pushup and jump). 30sec
Mountain climbers. 30sec
x3
push up variations (diamond, walking, divebomber) 10-20reps
situp variations (bicycle, v-sits, crunch) 10-20reps
squats. 20reps
x3 (find a bench/low wall, bus stop etc)
dips with hip extension. 20reps
leg raises (sit on wall, bring legs to chest). 20reps
side lunge. 20reps
x3
pullups. 5-10reps
mountain climbers. 30sec
plank variations (front, left, right). 1min
Cardio. HIT session 2.
As many reps as possible in allocated time. Usually 20 to 25mins. Have a piece of paper handy and make a tally mark each run through. RacerX has lots and lots of fantastic examples in their virtual trainer section. Example, "the bastard":
warm up appropriately
set the stopwatch for 25mins and go
20 squats
10 butterfly situps
10 hands off pushups
1) Heart rate monitor: Use it for riding, use it for off-the-bike training. Try to match the duration and intensity of your training to your riding. It can be running, elliptical, bike, whatever. The point is to match the heart rate and the duration to what you need for moto.
2) Calorie counting to get to target weight: I used the myplate page on livestrong.com, but there are many options. All calories are not created equal, but what you will see when you start monitoring your intake is that if you only get 1,500 calories a day, it's smarter to spend 400 calories on a huge chicken breast than it is on a twinkie (I'm exaggerating, but you'll see).
3) Pullups, pushups, dips. I like all of these exercises because you can do them almost anywhere. I only get to work out in the gym 1-2 days a week.
Hope this all helps! It won't get you ready for the nationals, but it will help for a weekend warrior.
The Shop
Free shipping: VITALMX
DeCal Works Huge Plastic Inventory of UFO and Polisport kits.
Luxon 4-Post Bar Mounts
$189.95 - $239.95
Stay off carbs on non training days (unless you moto ) and get around 2 grams of carbs per pound of bodyweight on training days , keep protein up around 0.8 -1 gram per pound of boy weight , eat healthy omega 3 fats and keep total calories around 12-14 grams per pound of body weight on off or light days and 15-17 on intense days , track your results and adjust calories a bit , if you not loosing drop a few , if your loosing too quick eg more than 1.5-2 % bw per week add a few in , don`t want to loos weight too fast or you`l loose muscle and that's fucked for future weight loss or even maintenance . Goal is fat loss , not weight loss ,
research calories and macro nutrients its really easy to understand and will help you get results quicker if you can follow it even reasonably close .
This is a bit cooky cutter program but without knowing more about you ide rekon you`d get results , sure will beat the shit out of the sofa , tv and Budweiser ! which is still ok (sometimes )
On a real health tip though I really don't think you can be more healthy than juicing organic greens. It taste like shit if you don't mix in the right things but... Yea do that. Champion juicers are quite legit I might add.
I eat cheese pizza, dip it in ranch dressing, and drink six or eight beers to wash it down every night. Then eat some chocolate ice cream with hot fudge. Lol. Rinse and repeat.
I was fit and super lean, but got tired of being cold and running out of energy all the time. I'd rather be twenty pounds overweight, warm all the time, strong as an effin ox and be able to surf in 10' surf for 4 hours and ride at the track for about the same amount of time.
Find what works for you and stick with it.
I had a nice Victory HopDevil IPA last night after my swim workout....just one, after hydrating of course.
Pit Row
All my friends who I could not force into a gym all those years are now on this health kick and constantly wanting to get me in the gym. I always ask them why they would not go all those years but now its life or death I guess or trendy, which ever. I ask them as to when there race is but I know better. I weighed 185 at 6'2" and now just ten to fifteen pounds more but feeling soft and tired.
Now my kid is going to college and I am getting a 2014 crf 450 so it is time to get back in shape. Dust off the old exercise machines and get back at it before the new bike serves me a huge piece of humble pie when I can't do 4 laps. There is a huge moto facility getting built like 25 minutes from here so I have motivation. The RacerX work out drills during the SX looks interesting to try. My wife and I are talking about starting p90x as well.
Crossfit 4 times a week
Olympic lifting on the weekends and sometimes Wednesdays.
Post a reply to: Diet and Exercise? What's your routine and diet?