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*If I can not sleep well its usually caused from not hydrating enough over the day. The normal sized body can only absorb about 600ml of water per hour.
* Salt is good especially sea salt
*core strength is as much about being able to breath well under physical load as what it is about balance.
* If you have the core and lung strength you can maintain constant smooth breathing during mx its a big part of the battle.
* I Alternate your breathing during training to help build core and lung strength. for instance if pushing weights one set suck air in while extending the weight. The next set blow out when extending. This is just one example.
* to get super fit you need to be able to monitor and control exertion.
* fuel you body before exercise, at least 1 hour before
* stretch during or after training not before
*midday naps rule
With moto as the inspiration I've tried some different training methods over the years. Targeting your weakness (without neglecting other aspects) will give you the most bang for your buck. For myself I've found developing strength through an Olympic lifting program and running intervals/mountain biking has got me in the best shape. The oly program incorporates lots of mobility work, balance, and improving range of motion (great for injury prevention) and as mentioned developing strength (my weakness). While the running and biking provide the conditioning.
Don't neglect your diet either. The hard work you put in deserves good fuel. You wouldn't put the same fuel in your 'rari as you would your lawn mower. Want your body to be a high performance machine? Then treat it as one. Keep it simple and eat foods not products.
Before deciding a program isn't working for you give it a real chance (minimum 6-8 weeks).
One of the biggest things with training to improve your on bike fitness is improving your movement patterns. We use this with gym training and corrective movements. If you can move better and recruit more muscles to perform certain movements while on the bike then you are going to be come more efficient (resulting in getting less tired) and you will also have much more control of your body and the bike while riding as well.
So increasing your fitness and strength are obviously really important, but all that will go out the window if you are not able to move properly and efficiently.
I'd suggest finding a good trainer in your area and going and doing at least a couple sessions with them and getting a full movement assessment and getting some help with correcting and imbalances or movement inefficiencies you may have. Then go and build a solid strength base while keeping good movement patterns and then compliment it with some conditioning and cardio endurance training.
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I have been pretty steady at this for the last 9 months and when I moto on the weekend it's actually a rest. I joke because I get sore from crossfit and riding my dirt bike makes me feel better (almost like I just got a massage).
I could dial in my diet better and take it to another level but I haven't put any energy into that yet.
Mitch Walker
mbw479@hotmail.com
Pit Row
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