Endurance Training

VxeR
Profile picture for user VxeR
Posts
207
Joined
12/28/2015
Location
IT
VxeR
Hello everyone.
I want to start off by saying that I'm 16 and kinda weak compared to most people my age.
I can ride 2 laps, 3 at most on small-ish tracks and on larger ones I need to take a break after just 1 lap.
When I ride enduro with my friends I'm always behind because I just can't handle it.
Also I'm not fast and come short on jumps most of the time, maybe the impact has something to do with it.

What can I do to improve my stamina?
|
Preston412
Profile picture for user Preston412
Posts
996
Joined
10/5/2012
Location
Saint Augustine, FL, USA
Preston412 9/7/2016 1:14pm
9/7/2016 1:14pm
Start easy......
Jump rope, jumping jacks, jogging, burpees, planks, body weight squats, push ups. These will help build strength and stamina but without an assessment, I can not say how many or how long, so just start slow and work on improving every couple weeks.
JWACK
Profile picture for user JWACK
Posts
2588
Joined
8/7/2009
Location
USA
JWACK 9/7/2016 1:50pm
9/7/2016 1:50pm
Go ride bmx. A lot. That will toughen you up and build great riding skills at the same time.
JSmith
Profile picture for user JSmith
Posts
442
Joined
3/7/2016
Location
Mountain City, TN, USA
JSmith 9/7/2016 2:15pm
9/7/2016 2:15pm Edited Date/Time 9/7/2016 2:17pm
Start running. Run 2-4 times per week. Build up to 5k's, then up to 10k's.

Ride mountain bikes on single track trails 2-4 times per week. Ride for 1-2 hours.

Start a weight lifting program that is for the full body and focuses on compound movements.

Building muscle and endurance takes a long time.
magoo1982
Profile picture for user magoo1982
Posts
275
Joined
4/20/2016
Location
Miamitown, OH, USA
magoo1982 9/7/2016 3:15pm
9/7/2016 3:15pm
do what was already said . read the david bailey thread he talks about training for racing, also try to find the rolf tibblin workout he mentions.. I started doing that when I was your age and it gave great endurance.plus when I did start lifting weights it gave me pretty good strength..like everyone said start easy and build slowly...Good Luck

The Shop

See All »
GregDVT
Profile picture for user GregDVT
Posts
705
Joined
3/23/2016
Location
Phoenix, MD, USA
GregDVT 9/7/2016 4:21pm
9/7/2016 4:21pm
If you have never lifted before, you might consider attending a school run program (we had Bigger, Faster, Stronger at my high school) or even bite the bullet and have a personal trainer show you proper technique and form. Especially with squats and deadlifts, bad form can injure you and set you farther back than you were in the first place.

Also, When I know i am going riding, I start drinking a lot of water the day before so that I am thoroughly hydrated.
VxeR
Profile picture for user VxeR
Posts
207
Joined
12/28/2015
Location
IT
VxeR 9/8/2016 2:46am
9/8/2016 2:46am
Thanks guys
brewrabb
Profile picture for user brewrabb
Posts
362
Joined
4/1/2008
Location
CA
brewrabb 9/8/2016 5:27am
9/8/2016 5:27am
Beachbody P90 worked for me - a few years back. This summer I started carrying 2 50# kettle bells, farmers walk, for 500m - it builds stamina pretty fast (kind of like H.I.T. training). Lots of things work you just have to make yourself do it!
MX_Conditioning_Coach 6/27/2018 4:30pm
6/27/2018 4:30pm
Try this Aerobic Threshold Test!

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m

Workout Details:
This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:
All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form
motogrady
Profile picture for user motogrady
Posts
3931
Joined
1/27/2008
Location
USA
motogrady 6/27/2018 7:12pm
6/27/2018 7:12pm
MX_Conditioning_Coach wrote:
Try this Aerobic Threshold Test! 200m run at easy pace 100m sprint 400m run at easy pace 100m sprint 600m run at easy pace 100m sprint...
Try this Aerobic Threshold Test!

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m

Workout Details:
This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:
All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form
There used to be a fitness chapter in the back of the Husquvarna manual. It was a lot like the post quoted. But, you'd do the different types of running on each different day. With Saturday off before race day.

What worked for me, what got me the ability to hang
and make passes late in a 20 or 30 minute moto,
was 3 miles running in under 25 minutes.
Go to any school with a track. 4 laps, is about a mile. It might take 2 hours to do 12 laps at first.
But do the 12. Even if you need to take breaks at first. Every other day is enough. You need time to heal. Easy to remember, doesn't take a ton of time out of your day.

It sucks. Did for me anyway.
But, running 4th, late in a moto, watching the 2 guys in front of you start messing up, thinking about where and how you're gonna pass them ....,,..
is great.
Monk
Profile picture for user Monk
Posts
864
Joined
1/11/2017
Location
CA
Monk 6/27/2018 11:31pm
6/27/2018 11:31pm
Just go ride at 70%...Volume at this point is far more valuable then intensity...

Post a reply to: Endurance Training