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3/16/2016
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GB
Edited Date/Time
2/11/2018 9:49pm
After a little advice here
What methods do you guys use to train for Moto?
I have recently started cycling, used to run a lot but keep getting shin splints. I usually cycle around 20 miles each time give or take 5. Maybe do some HIIT aswel once a week.
I want to know, what's the best method, is endurance better, am I better cycling for 30 mins hard, doing HIIT or just mixing it up? Is it worth running aswel? I see a lot of the top guys cycle now seems to be the popular thing. My workload and hr is near on identical for running and cycling, I use the polar m400 great training tool.
Can anyone give me a brief programme of what I should be doing? That would be appreciated.
I'm not sure whether aerobic or anaerobic fitness is best for moto? There's so much stuff to read out there I just get lost in it all.
Just want to hear some of your views.
What methods do you guys use to train for Moto?
I have recently started cycling, used to run a lot but keep getting shin splints. I usually cycle around 20 miles each time give or take 5. Maybe do some HIIT aswel once a week.
I want to know, what's the best method, is endurance better, am I better cycling for 30 mins hard, doing HIIT or just mixing it up? Is it worth running aswel? I see a lot of the top guys cycle now seems to be the popular thing. My workload and hr is near on identical for running and cycling, I use the polar m400 great training tool.
Can anyone give me a brief programme of what I should be doing? That would be appreciated.
I'm not sure whether aerobic or anaerobic fitness is best for moto? There's so much stuff to read out there I just get lost in it all.
Just want to hear some of your views.
P90X, riding, and running/cycling.
I can't do the P90X yoga (my wrists are too jacked up). So I do their program, and substitute running on the Yoga day, and the cardio day...then try and ride as often as possible.
I like it...it works. And if its to easy for you, you can always add weights.
Not just for training but to see what kind of training you should be doing each day.
Worth the money to me IMO
most guys will do probably 1-2 full body workouts per week (depending on off-season or in-season) in the weight room. focusing on compound movements and core stability.
for your endurance, cycling obviously has more in common with moto than running, so that's why the majority of pros use it for cross training.
if you go on road or off road with your bicycle is more of a preference thing. however, due to using power meters nowadays road cycling is better for understanding how to get better and if you are making steps forward. a power meter never lies. I highly recommend buying one. you won't need a high end bike but a power meter will make your training just that much more efficient.
depending on how much time you have for cross training, interval training will give you the most benefit out of your available time (wouldn't do more than 2 hard interval sessions per week tho if you are racing on the weekends).
ftp (functional threshold power) training is also really good because it increases your threshold but is not to hard on your body, so you will be able to do multiple sessions per week. (can also be done as interval training).
also swimming is a great idea. especially for recovery.
it really is very individual how to set up a decent program for someone. it very much depends on how much time you have available (are you full time worker, student, are you riding mx during the week or weekends only etc).
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After you have a base, starting working your anaerobic system. You can use interval training, or 5 min warm up, go 15min at 85% max heart rate, then cool down. I dont like to go over 20 minutes session in anaerobic state because over this recovery takes much much longer, you are basically going into your second wind reserves. IMO if you need longer than 20min sessions have a good rest 30min between sessions
The difficult part of training is not to over train and to try and to build a program with fitness peaks for when you need, then back it down when you do not, by mixing up the amount of aerobic and anaerobic.
A good easy test to keep track of your recovery and if your body is getting run down, is to check your resting H.R. each morning as you awake before getting up. once you have a decent level of aerobic fitness and find your normal resting heart rate. From there if your R.H.R rises 5 bpm above normal, back down training that day, if 10 bpm above have a couple of rest days.
Personally I think weights are very important for mx, but dont work your muscles to they burn to much, as it will increase your lactic acid and cause things like arm pump, do your 8-10 reps in good form, I feel if you need spotting, your pushing to hard and it can be more detrimental with acid build up.
Other thing i find is train every day, as your body eats to what you will need, If you train one day and have a day off its really confuses your body how much fuel you need to take in. Personally i do not believe in rest days unless your are over stressed, back it down a few days before to peak,Still train with easy light mellow sessions.
I am not a professional trainer these are things i have learned over years from personal experience or been taught and tested.
I often read pro trainers articles for MX and I feel its really funny reading the high level trainers opinions that have never ridden MX. Especially the one who have commented and criticised other training techniques for doing to much cross training for MX and not enough bike time, obviously they have never experienced the wear and tear mx riding has on your body. Also the ones who criticised riders saying there hard rate was not peaked on the motorcycle to infact they should be able to ride faster. I think those comments are hilarious for these highly paid pro trainers, who have never experienced MX personally.
All in all make sure you work you correct aerobic system for what heart rate you need, this is the second biggest mistake after over training, And cross training is a much safer easier faster way to elevate your fitness to very high HR.
hope this helps a bit
10 x 1min all out, 1 min rest in between.
4 x 500. 1:2 work:rest
2 x 100 1:1 work:rest
1 x 2000 and fall over.
I like to hit all parts of the body, rather than just pure cardio. More often than not for me anyway, a part of my body would begin to fatigue, therefore another muscle would have to compensate. My cardio wasn't the initial problem. The cardio was a result of muscle stamina deteriorating.
This is obvious but you must eat right to get the best results from a set up training program. You CANNOT out train a bad diet, so if you're still drinking soda, eating cookies and chips, throw all that out asap.
If this seems to complicated seek out a personal trainer in your area and be clear to them what you would be training for, very very few know anything about the sport itself but they can use their critical thinking skills to create a great program that focusses on everything you would need. Overall strength, core strength, stability in every joint, flexibility (very overlooked) and of course your aerobic capacity.
Ok, not that we needed another discussion regarding THAT topic. I just couldn't resist. I apologize in advance.
I agree with your points.
I've never been into the cycle thing, I find it to be one of the most boring exercises.
I prefer to use a elliptical cross trainer. I use it for HIIT in interval mode or more long endurance sessions.
I have a martial arts background, so spend a lot of time on the bag. Martial arts will train your core, mind and pretty much every muscle group. Interval training on the bag is killer. Probably the best training for me.
I also spend time doing core exercises with a ball.
I think my weakness is strength for sure, I have a physical job but probably burn all the muscle off running and cycling.
I need to look at a power meter, I'm reluctant to buy a racer as my cycling would be a lot more efficient it probably wouldn't favour me, so I'm just doing it on a mtb at the moment.
I'm pretty sure I have a decent aerobic base at the moment, my anaerobic threshold is around 180, if that is anything to go by? I am going to look into swimming also. The problem I have is trying not too overtrain, I have read articles saying never have a day off and then others day leave it 2 or 3 days.
I only ride about 2 times a month so not much, more seat time would obviously help me.
Might sound stupid but is it crucial to eat the correct foods at the level I'm at? Will it make a huge difference?
The off bike training is very much needed to elevate yourself. But putting yourself in a race environment, equipping your mind to stay relax, and increasing your mental strength, are the keys to becoming faster on the motorcycle.
I feel its the same as ring rust in MMA. You have these guys that are absolute monsters in the gym, but once they dance under the lights, with all of the added emotion and variables, they are winded in an instant. The mind is a powerful tool.
I feel the most important thing is to have a regulated measured program, and be cautious adding other everyday activities, for instance a hard days work and not regulating your program to adjust for this.
In my old age experience of 47 years i personally find what works best is a daily routine is a simpler rhythm to measure monitor and adjust. Plus your quality of life is better as you are not exhausting your body, then needing 48-72hrs to feel good again. If you are fit you should quiet easily be able to do 40 minutes of 85% max heart rate on a rower, running or eliptical machine daily, then head home feeling energised and not exhausted.
for the gym, that's why you choose a full body workout. you are not going to focus on only one specific area on your body and trying to destroy it as bodybuilder etc do it. you are looking for athletic performance (speed, stability, power).
your overall training (weight and cardio) should consist of 'hard', 'medium' and 'light' days. this way you won't overtrain. a hard day is generally speaking a day with high intensity and low to moderate volume. a medium day is high volume and low to moderate intensity and a light day is low intensity with low volume (recovery). so a recovery day doesn't mean hang out on the couch with a bag of chips.
if you can, definitely more mx than what you do right know. nothing is as important as to practice the actual sport. that should be the majority of your training.
180 as a threshold doesn't say much on it's own. you have to see it together with your weight, so your power to weight ratio is what you want to look at.
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All cardio from zone 1 (recovery) to zone 5 (anaerobic) is beneficial.
All strength training from heavy lifting to circuit training is beneficial.
The real difficulty is the duration of your workouts, how often you can train, and which form of training to do at which period of the year (Off/pre/in-season).
Rowing, Treadmill and floor exercise.
They run you through a variation of base pace, push pace and all out.
I've really come to look forward to the ass kickings they are going to give me.
Totally random what workout your will do on any given day, its never the same.
It do OTF 2 days a week, elliptical one day and ride on the weekend.
Like someone said...You cant out exercise a bad diet
For me, it seems like its 70% diet and 30% training.
I've dropped right at 30lbs since Christmas
It's a shame I get cant riding more, with money and work commitments I can only see that track twice a month
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