Keeping in shape for motocross

r.sal923
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r.sal923 8/29/2016 5:51pm
8/29/2016 5:51pm
CamP wrote:
Burn 4 gallons of gas a day, and you won't get tired in 4 laps.
NoahSuthy99
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NoahSuthy99 8/29/2016 6:49pm
8/29/2016 6:49pm
theycallmeebryan wrote:
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports...
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports, or were a part of some serious sports teams that traveled all over the place? I was at my absolute physical prime around the age of 15-21 and competed at a super high level in soccer... I'm talking i was on the road to be a professional and was on an olympic development team and played D1 in college. 15 is not too young. Stop putting the kid down.

I'm no personal trainer or physical therapist, but i've been through tons and tons and tons of grueling endurance training in my younger years and just know what works for me, so take this however you want.

It sounds like you are doing some good things. In order to improve overall endurance and strength, you need to work hard and SMART, eat right, and allow your body to recover properly in between workouts. All 3 of these things are EQUALLY as important as each other.

Cycling, in my personal experience, has greatly improved my fitness on the motocross bike, but that's only because i used a heart rate monitor and trained on the bike at the same intensity my body was being stressed while on the dirtbike. Actually the best thing to do is train right below the point your body starts producing lactic acid, and over time that point will increase. If you train all the time and produce lactic acid, you won't improve at the same rate. (look up lactic acid threshold tests on youtube). Right before i tore my ACL and Meniscus in a bad crash, i was commuting 8 miles to work on a road bike (16 miles round trip) 3-4 days per week, and depending if i was riding on the weekend i would do either 1 or 2 long 20-30 mile bike rides at high intensity. 20 miles would take me just over an hour. If you are doing that every day, you may in fact be over training. Even the pro's don't do 20 mile bike rides every day. Cycling alone allowed me to las double the time on the motocross bike before getting tired. I went from being dead after 10 minutes of riding to being able to pump out over 20 minute motos at a decent pace. But cycling isn't the only answer.

Cycling only works your legs out and improves your cardio. You need to work out all the little upper body muscles that you use while riding. So, in my experience, train in the gym or cross-train just like you would be riding. Swimming was great, but only if you can swim consistently for the length of time it would take you to do a moto. Indoor rowing is fantastic, especially if you can take an old set of motocross bars and attach it to the machine. You'll notice that most professional motocross riders are not big chested and very bulky, but what you will notice is most have really strong back muscles. You pull on your handlebars a lot while riding, and back muscles and key for that.

You need to EAT A LOT. Seriously, a ton. It will suck to force food into your mouth all day. I was eating nearly 6000 calories a day when i was hardcore in training back in college. Michael Phelps claims to eat 10,000-12,000 calories a day when he's in the core of his training. There are plenty of calorie and macro counting applications out there, but i used MyFitnessPal.
Thank you so much, I appreciate it a lot. I dont like all these guys saying Im too old to make it bug. Im not a new racer, I may have gotten on a bike a lot later than most, but even though iu started riding at 10 years old, im faster than many that have been riding there whole lives. I believe I have the heart to doit, and im going to give it all ive got. Thanks for the comment man!
MX4EVR
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MX4EVR 8/29/2016 7:08pm
8/29/2016 7:08pm
You need to worry less and ride your bike at practice at a track 3 days a week
If 40-50yr olds can make it at there race pace for 6 laps you can also
I have seen Robbie reynards dad ride practice all day long out there in wellston
Does all the jumps cept the 165ft quad
go figure
Squeeze that bike with your legs and knees
give your arms a break
And toes pointed forward
You can do it
It's all technique bro
cable
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cable 8/29/2016 7:35pm
8/29/2016 7:35pm
What cam P said.. also, race a lot! You are developing muscles and a race craft. You have to teach your body and brain how to be efficient. How many years have you been racing? How many years do you think roczen has raced? 20?

The Shop

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olds cool
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olds cool 8/29/2016 7:41pm
8/29/2016 7:41pm Edited Date/Time 8/29/2016 7:42pm
mtl wrote:
Concept 2 Rowing Machine. Try getting to 1min 57sec average per 500m for 15 min on resistance setting 7. Should do about 3,870meters in 15 min...
Concept 2 Rowing Machine.

Try getting to 1min 57sec average per 500m for 15 min on resistance setting 7.

Should do about 3,870meters in 15 min. Get there and you will get stronger, have cardio and get faster on the bike.


P.S. Other posters are right, your age will make it hard to be a pro that succeeds.
Set that sucker on 5000 meters and work on getting your time down to under 20 min. Boom.
Superdave19
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Superdave19 8/29/2016 8:01pm
8/29/2016 8:01pm
With the shape it 'sounds like' your in- Race/Race/Race. Dats it.
Cygnus
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Cygnus 8/29/2016 9:07pm
8/29/2016 9:07pm
Gotta get some PED's man. All the top guys are doing it.
TheGetFresh 8/29/2016 9:21pm
8/29/2016 9:21pm
You need more seat time. That's it. At 15 you can eat and train however you like (within reason) but it won't replace seat time.

In moto you have to contend with significant psychological stress. It's a high risk sport and you assume a lot of responsibility for the strangers around you riding 240 pound death machines. You need to race and practice more to condition your psyche to handle that. If you dont, you will stop breathing and your body will get more rigid and your mind will get dull. Mentalk conditioning us just as important.
cali11
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cali11 8/29/2016 9:46pm
8/29/2016 9:46pm
theycallmeebryan wrote:
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports...
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports, or were a part of some serious sports teams that traveled all over the place? I was at my absolute physical prime around the age of 15-21 and competed at a super high level in soccer... I'm talking i was on the road to be a professional and was on an olympic development team and played D1 in college. 15 is not too young. Stop putting the kid down.

I'm no personal trainer or physical therapist, but i've been through tons and tons and tons of grueling endurance training in my younger years and just know what works for me, so take this however you want.

It sounds like you are doing some good things. In order to improve overall endurance and strength, you need to work hard and SMART, eat right, and allow your body to recover properly in between workouts. All 3 of these things are EQUALLY as important as each other.

Cycling, in my personal experience, has greatly improved my fitness on the motocross bike, but that's only because i used a heart rate monitor and trained on the bike at the same intensity my body was being stressed while on the dirtbike. Actually the best thing to do is train right below the point your body starts producing lactic acid, and over time that point will increase. If you train all the time and produce lactic acid, you won't improve at the same rate. (look up lactic acid threshold tests on youtube). Right before i tore my ACL and Meniscus in a bad crash, i was commuting 8 miles to work on a road bike (16 miles round trip) 3-4 days per week, and depending if i was riding on the weekend i would do either 1 or 2 long 20-30 mile bike rides at high intensity. 20 miles would take me just over an hour. If you are doing that every day, you may in fact be over training. Even the pro's don't do 20 mile bike rides every day. Cycling alone allowed me to las double the time on the motocross bike before getting tired. I went from being dead after 10 minutes of riding to being able to pump out over 20 minute motos at a decent pace. But cycling isn't the only answer.

Cycling only works your legs out and improves your cardio. You need to work out all the little upper body muscles that you use while riding. So, in my experience, train in the gym or cross-train just like you would be riding. Swimming was great, but only if you can swim consistently for the length of time it would take you to do a moto. Indoor rowing is fantastic, especially if you can take an old set of motocross bars and attach it to the machine. You'll notice that most professional motocross riders are not big chested and very bulky, but what you will notice is most have really strong back muscles. You pull on your handlebars a lot while riding, and back muscles and key for that.

You need to EAT A LOT. Seriously, a ton. It will suck to force food into your mouth all day. I was eating nearly 6000 calories a day when i was hardcore in training back in college. Michael Phelps claims to eat 10,000-12,000 calories a day when he's in the core of his training. There are plenty of calorie and macro counting applications out there, but i used MyFitnessPal.
Hey people are just being honest with him. Yes it's possible to make it to the pros at 15, but have you been to any amateur nationals? I've seen 10-11 yr olds that could smoke most around here, all day long. Soccer is not motocross, so why even compare the two?
cali11
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cali11 8/29/2016 9:53pm
8/29/2016 9:53pm
When your doing your 20 mile MTB loop. Any hills? I ride my MTB about 15 miles every other day. I have some pretty killer hills. One is almost 2 miles to the top. I try not to drop under 15mph. Hills will build stamina more than anything.
Rhody
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Rhody 8/29/2016 10:30pm
8/29/2016 10:30pm
It sounds like you are not breathing properly. I am not quite sure of the best way to combat the problem, because you can practice great, but when the money is on the line it is a different deal and you can just get into your own head and start holding your breath. I have been having this problem lately while racing cars. The cardio isn't the same, but you sure can't hold your breath for 25 laps. (I'm also old and out of shape). I'm going to try to find some hockey games to get into to simulate the stress of racing, as there is no way to hold your breath and play hockey. For background, I played college lacrosse from the ages of 24-29, and at that time I was running sub 6 minute miles and out of season I was mountain biking 10 to 20 miles per day and lifting. I think you should be pretty decent fitness wise with your regimen, just fix your breathing and ride relaxed and remember racing is fun, particularly when you can embarrass the guy lined up nest to you.
EddieC
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EddieC 8/29/2016 10:59pm
8/29/2016 10:59pm
The majority of motocross athletes are OVERCONDITIONED and UNDERTRAINED. Sure you can run, bike, swim, row, climb to obtain some generalized cardio conditioning but once you have reached a certain level of fitness in these areas the amount of work spent trying to improve on those times, distances etc, would be better spent on the motorcycle.

Your money should be spent on hiring the best riding coach to clean up your techniques. Where there are issues with technique you need to determine if those issues are physical (mobility- tight muscles, bone deformities, stability- rotator cuff, dislocated shoulder, core weakness strength- can bench your bodyweight for reps, can't deadlift or squat 2X body weight for reps) or simply proper repetition on the track.

Please do your homework when working with riding coaches. Ask for references and call them, ask around the track to see what feedback you can get.

Best of luck.
NoahSuthy99
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NoahSuthy99 8/30/2016 3:28am
8/30/2016 3:28am
theycallmeebryan wrote:
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports...
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports, or were a part of some serious sports teams that traveled all over the place? I was at my absolute physical prime around the age of 15-21 and competed at a super high level in soccer... I'm talking i was on the road to be a professional and was on an olympic development team and played D1 in college. 15 is not too young. Stop putting the kid down.

I'm no personal trainer or physical therapist, but i've been through tons and tons and tons of grueling endurance training in my younger years and just know what works for me, so take this however you want.

It sounds like you are doing some good things. In order to improve overall endurance and strength, you need to work hard and SMART, eat right, and allow your body to recover properly in between workouts. All 3 of these things are EQUALLY as important as each other.

Cycling, in my personal experience, has greatly improved my fitness on the motocross bike, but that's only because i used a heart rate monitor and trained on the bike at the same intensity my body was being stressed while on the dirtbike. Actually the best thing to do is train right below the point your body starts producing lactic acid, and over time that point will increase. If you train all the time and produce lactic acid, you won't improve at the same rate. (look up lactic acid threshold tests on youtube). Right before i tore my ACL and Meniscus in a bad crash, i was commuting 8 miles to work on a road bike (16 miles round trip) 3-4 days per week, and depending if i was riding on the weekend i would do either 1 or 2 long 20-30 mile bike rides at high intensity. 20 miles would take me just over an hour. If you are doing that every day, you may in fact be over training. Even the pro's don't do 20 mile bike rides every day. Cycling alone allowed me to las double the time on the motocross bike before getting tired. I went from being dead after 10 minutes of riding to being able to pump out over 20 minute motos at a decent pace. But cycling isn't the only answer.

Cycling only works your legs out and improves your cardio. You need to work out all the little upper body muscles that you use while riding. So, in my experience, train in the gym or cross-train just like you would be riding. Swimming was great, but only if you can swim consistently for the length of time it would take you to do a moto. Indoor rowing is fantastic, especially if you can take an old set of motocross bars and attach it to the machine. You'll notice that most professional motocross riders are not big chested and very bulky, but what you will notice is most have really strong back muscles. You pull on your handlebars a lot while riding, and back muscles and key for that.

You need to EAT A LOT. Seriously, a ton. It will suck to force food into your mouth all day. I was eating nearly 6000 calories a day when i was hardcore in training back in college. Michael Phelps claims to eat 10,000-12,000 calories a day when he's in the core of his training. There are plenty of calorie and macro counting applications out there, but i used MyFitnessPal.
cali11 wrote:
Hey people are just being honest with him. Yes it's possible to make it to the pros at 15, but have you been to any amateur...
Hey people are just being honest with him. Yes it's possible to make it to the pros at 15, but have you been to any amateur nationals? I've seen 10-11 yr olds that could smoke most around here, all day long. Soccer is not motocross, so why even compare the two?
I have been to a few amateur nationals such as KROC and mini o's. Trying for lorrettas next year. We have been going to as many amateur nationals we can within reason. Bad thing is we live on the east coast and most amateur stuff is out west. We're nowhere near rich so no way could we make it way out there at this point in time.
gekko
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gekko 8/30/2016 3:38am
8/30/2016 3:38am
Concept 2 rower = difference maker.

I have a program suited for MX based on intervals. You will need to know your pulse zones and use a fitness watch with a heart rate monitor to get best effect.

PM me if interested.
wreckitrandy
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wreckitrandy 8/30/2016 4:37am
8/30/2016 4:37am
theycallmeebryan wrote:
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports...
Some okay advice in here, and some bad advice. Have any of you competed in any sport at a high level? Like, Division 1 team sports, or were a part of some serious sports teams that traveled all over the place? I was at my absolute physical prime around the age of 15-21 and competed at a super high level in soccer... I'm talking i was on the road to be a professional and was on an olympic development team and played D1 in college. 15 is not too young. Stop putting the kid down.

I'm no personal trainer or physical therapist, but i've been through tons and tons and tons of grueling endurance training in my younger years and just know what works for me, so take this however you want.

It sounds like you are doing some good things. In order to improve overall endurance and strength, you need to work hard and SMART, eat right, and allow your body to recover properly in between workouts. All 3 of these things are EQUALLY as important as each other.

Cycling, in my personal experience, has greatly improved my fitness on the motocross bike, but that's only because i used a heart rate monitor and trained on the bike at the same intensity my body was being stressed while on the dirtbike. Actually the best thing to do is train right below the point your body starts producing lactic acid, and over time that point will increase. If you train all the time and produce lactic acid, you won't improve at the same rate. (look up lactic acid threshold tests on youtube). Right before i tore my ACL and Meniscus in a bad crash, i was commuting 8 miles to work on a road bike (16 miles round trip) 3-4 days per week, and depending if i was riding on the weekend i would do either 1 or 2 long 20-30 mile bike rides at high intensity. 20 miles would take me just over an hour. If you are doing that every day, you may in fact be over training. Even the pro's don't do 20 mile bike rides every day. Cycling alone allowed me to las double the time on the motocross bike before getting tired. I went from being dead after 10 minutes of riding to being able to pump out over 20 minute motos at a decent pace. But cycling isn't the only answer.

Cycling only works your legs out and improves your cardio. You need to work out all the little upper body muscles that you use while riding. So, in my experience, train in the gym or cross-train just like you would be riding. Swimming was great, but only if you can swim consistently for the length of time it would take you to do a moto. Indoor rowing is fantastic, especially if you can take an old set of motocross bars and attach it to the machine. You'll notice that most professional motocross riders are not big chested and very bulky, but what you will notice is most have really strong back muscles. You pull on your handlebars a lot while riding, and back muscles and key for that.

You need to EAT A LOT. Seriously, a ton. It will suck to force food into your mouth all day. I was eating nearly 6000 calories a day when i was hardcore in training back in college. Michael Phelps claims to eat 10,000-12,000 calories a day when he's in the core of his training. There are plenty of calorie and macro counting applications out there, but i used MyFitnessPal.
NoahSuthy99 wrote:
Thank you so much, I appreciate it a lot. I dont like all these guys saying Im too old to make it bug. Im not a...
Thank you so much, I appreciate it a lot. I dont like all these guys saying Im too old to make it bug. Im not a new racer, I may have gotten on a bike a lot later than most, but even though iu started riding at 10 years old, im faster than many that have been riding there whole lives. I believe I have the heart to doit, and im going to give it all ive got. Thanks for the comment man!
This post says more to me than the 6 minute miles and 20 mile bike rides. I'll be pulling for you young man.
quadzrulebro 8/30/2016 4:46am
8/30/2016 4:46am
NoahSuthy99 wrote:
I wouldn't say I am completely out of shape, I go on a 20 mile bike ride every day on a MTB bike, as well as...
I wouldn't say I am completely out of shape, I go on a 20 mile bike ride every day on a MTB bike, as well as doing P90X as much as I can, but my endurance is still nothing compared to what the pros are doing nowadays. I am a young amateur hoping to be at that level someday, but i get tired even with 4 lap motos at the local track. Now i know it may be the way i ride, bad form or whatever, and I need to work on it. But off the bike, i can run a 6 minute mile and have endurance better than most. I read cycling is supposed to help endurance a lot and i can notice a little bit of a difference, but is there anything else I can do? How can i get my endurance to a pro level?
The truth is, if you're putting in as much work as you say and still feeling tired after 4 laps, you simply don't have the talent to even consider this sport as a career. I know, because I'm right there with you. Relax, loosen up, and have fun!
3rdgearpinned
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3rdgearpinned 8/30/2016 7:13am
8/30/2016 7:13am
CamP wrote:
There is no replacement for seat time.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ this
EEE299
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EEE299 8/30/2016 7:34am
8/30/2016 7:34am
If you're tired after 4 lap motos then you are pushing past what your body will allow at your ability level. So in my opinion it is more of a technique issue as well.

Pit Row

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jeff.cohen.923 8/30/2016 7:58am
8/30/2016 7:58am
Stop worrying about being a pro and worry about getting top five in your class. You have mini o and Daytona supercross by you. Those should be two races you can gauge your speed from. If you can't get top five at those races you might want to focus on just having fun. The best thing you can do is relax not focus on getting first every race but find someone who is slightly faster then you and try to beat him. Then when you get as fast as him find he next guy faster and try to get to his speed. If your still in the c class and can get in the top ten move up to the b class. It will help you get faster chasing faster guys. To be honest though if your 15 and your getting tired after 4 laps its most likely shitty technique and mental. Relax even if you are not getting great results relax. It's not the pros it's just a amateur weekend race.
Camp332
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Camp332 8/30/2016 8:19am
8/30/2016 8:19am
Forty
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Forty 8/30/2016 8:43am
8/30/2016 8:43am
NoahSuthy99 wrote:
I wouldn't say I am completely out of shape, I go on a 20 mile bike ride every day on a MTB bike, as well as...
I wouldn't say I am completely out of shape, I go on a 20 mile bike ride every day on a MTB bike, as well as doing P90X as much as I can, but my endurance is still nothing compared to what the pros are doing nowadays. I am a young amateur hoping to be at that level someday, but i get tired even with 4 lap motos at the local track. Now i know it may be the way i ride, bad form or whatever, and I need to work on it. But off the bike, i can run a 6 minute mile and have endurance better than most. I read cycling is supposed to help endurance a lot and i can notice a little bit of a difference, but is there anything else I can do? How can i get my endurance to a pro level?
Something is missing here.

20 miles on a MTB daily.
6 minute mile
P90X
15 years old.

tired after 4 laps.

Something is missing here.

Every body is different however at 15 I was not doing anywhere near the training you are doing and I could ride all day and had to be pulled from the bike.

Something is missing. poor diet/dehydrated/?

bentfoxmx94 8/30/2016 9:54am
8/30/2016 9:54am
Seat time. It's all in the seat time. You can be in the best shape in the world and still get tired in 4 laps on a dirt bike. Simply holding your breath for a few seconds each lap in different sections on the track will wear you out. You need to get comfortable on the bike and know what it's going to do underneath you and the exercise will go hand in hand with your time on the bike.

My little brother is 15 and he just got 5th overall at lorettas with a podium finish one moto doing less exercising off the bike than your doing. But he was riding 3+ times a week. Those are 20 minute motos so around 8-10 laps in the heat down there.

learn to stand up more, grip with your legs, relax your hands, keep breathing. Don't waste energy picking the rough lines. Find smoother ones. Same goes for scrubbing every little bump on the track all wasting energy
whammy
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whammy 8/30/2016 12:05pm
8/30/2016 12:05pm Edited Date/Time 8/30/2016 12:08pm
You know how P90X is ridiculously hard the first few runs then gradually gets easier?


Riding works the same way. Over time, your body will adjust to the heat and you'll ride faster for a longer period of time.

I would also start running 3 miles 2-3 times a week if you don't already(occasionally during the hottest part of the day)
stone881
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stone881 8/30/2016 12:12pm
8/30/2016 12:12pm Edited Date/Time 8/30/2016 12:17pm
CamP wrote:
Burn 4 gallons of gas a day, and you won't get tired in 4 laps.
NoahSuthy99 wrote:
I don't get tired in just 4 laps, I run 2 classes and usually dont get tired until the final moto so its more of i...
I don't get tired in just 4 laps, I run 2 classes and usually dont get tired until the final moto so its more of i get tired after 16 laps. Also, i believe my problem is my form on the bike and not breathing properly. Just need to practice.
Lots and lots of practice, but done in the right way. Train like you are going to race, meaning when you go to the track run timed motos with specific goals built in. For instance if you are good at sprinting those first 4 laps, but then hit a wall, try backing off a little bit that whole moto until you can go the distance at a good comfortable pace. Then once you hit this objective, add in sprint laps, preferably at the beginning and save just a little something for one last full out lap at the end.

The other thing to do when you get tired is focus on technique even more. Make sure you are squeezing the bike with your legs, toes in, etc. But also try to find places where you can save energy, smoother lines, etc.

And then diet, your only 15 so can pretty much burn any garbage you throw in. The food system as a whole in the USA is atrocious and if you are really serious, diet is going to be very important. Mostly try to avoid fast food, pretty much all the beverages in the stores and anything that has more than about 5 ingredients. Hopefully your mom can grow a garden, and the fresh produce out of that can be a huge boost to you in the summer. Make smoothies out of frozen pineapple ,banana, avocado, and fresh herbs from your garden.

Almost forgot, it doesn't matter what anyone says about you not being able to make it at 15. Its your life, you determine what is possible for you. Imagine what it will feel like to stand on the top of the podium, visualize it to the point of where you can actually feel it. Then let your expectations go and just go ride.
Eddie_E
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Eddie_E 8/30/2016 1:28pm
8/30/2016 1:28pm
Try dating a cougar in her mid-40's. She will work you so hard in the sack that your cardio will go through the roof.
Motoxdoc
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Motoxdoc 8/31/2016 10:28pm
8/31/2016 10:28pm
mtl wrote:
Concept 2 Rowing Machine. Try getting to 1min 57sec average per 500m for 15 min on resistance setting 7. Should do about 3,870meters in 15 min...
Concept 2 Rowing Machine.

Try getting to 1min 57sec average per 500m for 15 min on resistance setting 7.

Should do about 3,870meters in 15 min. Get there and you will get stronger, have cardio and get faster on the bike.


P.S. Other posters are right, your age will make it hard to be a pro that succeeds.
olds cool wrote:
Set that sucker on 5000 meters and work on getting your time down to under 20 min. Boom.
I’ve had a concept 2 for about 2 years and I’ve been like a lone wolf on it. I've never compared routines with anyone and I have no idea what other people do on their concept 2's. My current goal is to do a million meters in a year; that seems like a lot but its only 2740 meters/day. I started in March and I’m exactly halfway. I’ve created a bunch of routines that kick my ass, and I feel like I’m putting out an above average amount of effort for a 51 year old; but sometimes I wonder what routines do other MXers do? Do I just feel like I’m kicking ass because it hurts so friggen much, but in reality I’m just average? Anyway, this is the first time I’ve seen routines that other MX’ers do on a concept 2 and I took the challenge. I can do them both but they definitely kicked my ass! Thanks for the suggestions. I’ve been thinking about starting a concept 2 routines sharing thread on here. Another one I do is 10 - 500 meter rows with 2 minutes rest between each 500 meters...only rather than rest during those 2 mins, I do push-ups, floor exercises or lift some light free weights. I think of it as 10 1 lap sprints with a little exercise between.

As you can see I have a handlebar setup for my rower and for push ups too....I have handlebars on my lat pull down machine as well.



JB 19
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JB 19 9/1/2016 1:12am
9/1/2016 1:12am
Everyone has a different natural build. I think this gets over looked. I'm about 5'8" 145-150 lbs so brute strength has always been my weakness. Cardio isn't much of an issue. For someone who is naturally big and strong, but lacks cardio their training may be different. It sounds to me like the OP has great cardio, but lacks strength.

Also, in my experience if you are getting arm pump, (don't know if you are) The only fix for that is laps on the bike. Technique is great, but if you are just plain weak nothing will mask that.
51xc
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51xc 9/1/2016 1:41am
9/1/2016 1:41am
you can ride 50miles a day on your mtb bike and still blow up after a couple minutes. mx isn't that much of a endurance sport. yes you need a decent base endurance but you have to be able to work on a high intensity level. get those interval sessions in and eat enough.
smashingpumpkins167 9/1/2016 2:28am
9/1/2016 2:28am Edited Date/Time 9/1/2016 2:31am
What do you usually eat on race day? Pickles and pickle juice pretty much saved my racing "career". I used to always get really tired and get headaches from dehydration and the high salt content of the pickles helped me stay hydrated. I eat three a day to help keep me strong.
Iridereallyslow 9/1/2016 5:39am
9/1/2016 5:39am Edited Date/Time 9/1/2016 5:42am
Maybe try riding some Hare Scramble or Enduro races. When I was 15 I wasn't working out at all, yet every other weekend I had no problem racing with a consistent pace for 1.5hrs non-stop at a Hare Scramble. After racing a few of those, a 20min moto at the mx track felt like nothing

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