Posts
263
Joined
10/19/2016
Location
Milton, FL
US
Edited Date/Time
2/13/2019 6:50pm
I've been going to the gym Mon-Fri for the past year just trying to build some muscle and trim down a little bit. I wasn't focused on training for riding because well I didn't have a bike. I finally got another bike in December and quickly have realized how out of shape I am lol Typical arm pump within 2 laps and just getting tired. I know there's no substitute for riding but as a dad of two little girls I don't get to ride as often as I need too.
So I'm asking yall, what is your workout routine for moto?
So I'm asking yall, what is your workout routine for moto?
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TRX training transfers very well to the bike. Obviously lots of cardio and leg muscle endurance are the two biggest tickets. Like previously mentioned, don't forget to incorporate things to improve/maintain flexibility and rang of motion.
A good place to start is rynopowergym.com. Lots of unorthodox, balance-intensive workouts there that you can use to develop your own program.
Full body cardio exercise is key. Heavy weight training just makes you pump up faster on a dirtbike. If you're going to do weight training, focus on high rep, lower weight exercises. Heavier weight with lower reps just trains your body to tense/tighten up faster/grip harder. You don't want that for motocross. Also, avoid pre-workout supplements at all costs.
Cardio Options:
1. Rowing machine - This is the best form of cardio for motocross (outside of actually riding motocross). Contrary to popular opinion, an expensive concept2 rower is not necessary. By all means, if you can afford it, go for itm its a fantastic unit. I have a smaller, cheaper, fold up magnetic rower from Amazon that is pretty much silent when using it that has suited my needs very well. Every morning i hop on the rower for 20-30 minutes. I usually set it up infront of my TV and turn on GoPro videos of full pro motos and just row while watching. Its a full body workout with kinetic movements that are very similar to what you would experience on a dirtbike (pulling with arms, pushing with legs, strong back and core).
2. Swimming - A great workout for your arms and legs but not so much for your core. Great for increasing endurance.
3. Cycling (Road or MT
For a mid-pack B rider like myself, I think having a little more muscle is just extra insurance in the event of a crash lol.
2- lats, where you pull a wofe bar down to your chin, keep your back level, don’t arch back in an effort to pull more weight
3- spin classes
4- bicep bar, but do several reps on one foot, then switch feet, this is an amazing balance workout
4- chest, use a balance ball to support your back, use dumbbells, this is greatly increase your upper stability and balance on a bike
5- spin classes, and do it right, unhinge your hips, get your weight off the bars
6- do absolutely no forearm exercises, ever, that shit only creates arm pump, more so if it’s done 1-3 days before a race/ hard ride
So starting around September the year before I hit the gym and wanted to bulk up to ride the larger bike.
I was around 148 when I began - excellent riding shape could do 30 min motos in texas summer at pace
hit the weights hard - generally pyramids of highest rep at 12 and some heavy days at low reps of 4-5 total failure
I did around 1 hour of "tempo" a day and 2 days of intervals a week the last month before I was ready to ride
Come feb I was 165 and strongest I'd ever been - figured out a diet that put on weight for me (always struggled to gain prior)
First motos back I never experienced worse arm pump in my life. Couldnt' shake it for 1 month of 3 days a week riding
So I revamped and started high rep supersets - 30 + rep type stuff till failure 3-4 sets
And within a month arm pump was gone and overall strength on the bike was my best ever for the length of a moto.
So I stuck with that - but learned to add in 1 or 2 really heavy maximal effort type things a month on a various muscle group
I think ideally - if you have an "offseason" and you want more strength - do it then - but come ride time - the higher rep stuff that includes cardio is helpful
Off research I've done since - and could be wrong - doing maximal output/effort 1-2 rep type stuff is best at building strength - not 4-6 rep heavy lifting which is good for strength but also adds size
Ultimately moto requires a little of it all - but strength to weight is more important than strength.
And it's a muscular endurance sport for sure - thousands of reps a moto
Now that I'm down to a nearly ideal weight, I'm starting to incorporate more weight exercises to build a bit of muscle back that I've lost while shedding pounds. Mostly work with dumbbells, push ups, and squats.
As for arm pump, I feel that everyone is different with that. For me, it's like 90% just having to be comfortable on the bike and loosening my grip. The other 10% is making sure I stretch.
Edit: As mentioned above, diet is most of the equation!
Find yourself a good trainer to write you a program and tell them what you’re doing so they can write it specific for moto. The guy that wrote mine researched moto workouts and actually had riding experience that helped a lot.
Are you always pulling for under a 2min/500m rate?
300 workout once a week
Spartacus workout once a week
Ride once a week
Skateboard occasionally
Mtb less than I should
Lift weights when I'm lazy or hungover. I do 4 sets of 12 typically
Cardio is boring as hell so make it fun. Play hockey, soccer, mtb, skate, whatever.
Pit Row
65% of your max pulse (in my case 128) in longer durations.
A minimum time of 90 minutes, and as long as 4 hours, same pulse all the time, the swedish ski-team uses this method amongst others and has helped me ALOT with armpump.
Do some research and actually give it a try
I'm going to try this with my SkiErg. Last winter i did something wrong when i did 4-5 times a week 2-5k long sets as hard as i could go. I got fitter on the SkiErg but i got absolutely horrible armpump on the bike. I was actually shocked the first few times i rode in the spring when i lost all my feeling in the arms within 2 laps. I stopped using the SkiErg and it went away.
You need to mix it up of course but thats what riding your bike does, training in a lower heartrate and then when your on the bike you give it your all, i ride with my heartrate monitor sometimes and im constantly at 90-95% of my max heartrate.
Monday-Rest
Tuesday
Rowing...500M 2:15/500m is the stroke, then straight into 12 burpees, no rest in between, 4 times.
Single leg squats, using dumbbells, moderate weight 12 reps, then 10 walking lunges each leg for a total of 20, using the same weight, 10 alternating overhead press, use weight that you can keep proper form. 4 sets.
Wednesday
15 V ups, straight to 10 jumping pull ups with 4 second descent, straight to 20 no weight squats on a busa ball.
20 alternating rope swings, 10 second rest, 12 push ups, no rest to rope swing back to 10 second rest.
5 mins of 20 seconds of hell and 10 seconds of rest on the fan bike,
Thursday-ride, 4 sessions, 20 to 25 minute motos, 2 are race pace and 2 are practice sections of the track.
Friday Sprint sessions or rest day
Every minutes on the minute as many as you can in 5 sets
Jump rope, box jumps-18 to 20 in box or single leg set up, busa ball push ups or
row for 10 Calories as fast as you can, 20 V ups, rest 20 seconds, repeat for 10 minutes.
Saturday/Sunday is race or 4 sessions as above.
I never use heavy weight, the goal weight is weight that you can handle and maintain proper form for the number of desired sets, 10 to 15 reps depending on the exercise. Exception is squats, once a month, the weight is increased for 3 sets of 8 reps. There is one session a month used to increase weight in each muscle group and use 3 sets of 10 reps but on different days and combined with other muscle groups that will he be using for cardio endurance training.
Stationary bike or row machine
No weights
It's really good for your strenght and conditioning. And also able to react much faster on situations.
And it's really fun to do.
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