Moto fitness questions answered

colonel
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La Massana AD
colonel 3/2/2020 3:59am
3/2/2020 3:59am
MX/SX is predominantly anaerobic, you still need the endurance factor. How important or how much focus do you put on mitochondria function when training and especially in off season? Essentially mitochondria's main or specific job is to perform cellular respiration by taking in nutrients from the cell and breaking it down which then turns it into energy.

Essentially you want to increase fat oxidation for when it is required, but more importantly, you want to trigger the important molecular switches to create the adaptations to (endurance) training. The specific key molecular switch in our muscles, which causes adaptation to endurance training, such as increased mitochondrial (energy manufacturers) mentioned above and blood vessels, is called PGC-1a. Do you then recommend fasted type training off bike? If you start training when glycogen levels are low, this is one of the ways to turn on the endurance adaptation switch.

Thoughts?
whiteflagfitness 3/2/2020 5:19pm
3/2/2020 5:19pm
colonel wrote:
MX/SX is predominantly anaerobic, you still need the endurance factor. How important or how much focus do you put on mitochondria function when training and especially...
MX/SX is predominantly anaerobic, you still need the endurance factor. How important or how much focus do you put on mitochondria function when training and especially in off season? Essentially mitochondria's main or specific job is to perform cellular respiration by taking in nutrients from the cell and breaking it down which then turns it into energy.

Essentially you want to increase fat oxidation for when it is required, but more importantly, you want to trigger the important molecular switches to create the adaptations to (endurance) training. The specific key molecular switch in our muscles, which causes adaptation to endurance training, such as increased mitochondrial (energy manufacturers) mentioned above and blood vessels, is called PGC-1a. Do you then recommend fasted type training off bike? If you start training when glycogen levels are low, this is one of the ways to turn on the endurance adaptation switch.

Thoughts?
You are correct. Many people do train like this. Most people do it to either reset their gut or to burn stored fat. Most studies state that to increase the overall endurance and to trigger the right adaptations a constant state of high output is needed for no less than a hour. That is why you see more long distance runners and cyclist do something like that. The big difference between them and a motocross racer is their RPE (rate of perceived exertion). Runners and cyclist need a average pace of energy (hours), while MX/SX racers need a short harsh burst of energy. Its not a common practice in our sport due to the high demand of energy sources needed to sustain the large demand of energy for only 30-35 min. Their could be specific individuals that could benefit from a fasting state during training. It really just comes down to the person and what they are trying to hone in on with their training.
Tuna
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Tuna 3/3/2020 9:16am
3/3/2020 9:16am
I do most of my offbike training in a fasted state.
Works for me overall.
1
whiteflagfitness 3/3/2020 9:19am
3/3/2020 9:19am
Tuna wrote:
I do most of my offbike training in a fasted state.
Works for me overall.
That's awesome! It does work for some people. How long do you fast for?

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EastFlorida
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Merritt Island, FL US
EastFlorida 3/3/2020 10:17am
3/3/2020 10:17am
I'm curious to know about training for GNCC and Hare Scramble events where we race 2-3 hours. What modifications would be made to a MX training program to add the endurance aspects? Lots of MX training programs but I haven't seen anything specific to GNCC type races. Would really like to hear how the training program would or would not be modified.
1
mattman631
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Mcalester, OK US
mattman631 3/3/2020 11:05am
3/3/2020 11:05am
EastFlorida wrote:
I'm curious to know about training for GNCC and Hare Scramble events where we race 2-3 hours. What modifications would be made to a MX training...
I'm curious to know about training for GNCC and Hare Scramble events where we race 2-3 hours. What modifications would be made to a MX training program to add the endurance aspects? Lots of MX training programs but I haven't seen anything specific to GNCC type races. Would really like to hear how the training program would or would not be modified.
X2
whiteflagfitness 3/3/2020 12:04pm
3/3/2020 12:04pm
EastFlorida wrote:
I'm curious to know about training for GNCC and Hare Scramble events where we race 2-3 hours. What modifications would be made to a MX training...
I'm curious to know about training for GNCC and Hare Scramble events where we race 2-3 hours. What modifications would be made to a MX training program to add the endurance aspects? Lots of MX training programs but I haven't seen anything specific to GNCC type races. Would really like to hear how the training program would or would not be modified.
What we have done with a number of our XC guys is maintain the cardio vascular load. (Rowing, cycling, running, etc) we just stretch the sessions out a bit to accommodate for the longer races. We up the weight training a bit more. Focus on a few more compound lifts and more functional style movements. (Deadlifts, squats, cleans, etc) Raw strength is a big deal in XC. 250lbs-300lbs gets heavy after 2-3 hrs. Number of reps per set will play a factor. Also in XC training multiple different heart rate zones consistently is important. I know not many programs out there offer much for the XC guys. If you would be interested email me at whiteflagfitness@gmail.com and I can send you one of our trial weeks for XC guys. This way you can actually see the break down of each session and base your own workouts on a similar setup.
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Falcon
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Falcon 3/3/2020 4:19pm
3/3/2020 4:19pm
I notice a "late day" lack of fitness or burnout in recent years. I always used to be faster in my 2nd moto, but now that I'm older I feel like I only have so much energy in any given day. If I have exerted myself early in the day, I just run out. This is independent of feeling "winded" or "temporarily tired," It's more like an overall loss of total body strength and energy. I notice it after about an hour on the mountain bike as well, even if I've been taking breaks.

What's your recommendation? Better diet? Eat something during the workout? More intense workouts? Weight training to boost the testosterone as mentioned above? I'm about to turn 49 and I get plenty of sleep.
Nelson
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Nelson 3/3/2020 7:13pm
3/3/2020 7:13pm
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help would be great! Thank you
Mossy
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Mossy 3/3/2020 7:30pm
3/3/2020 7:30pm
Nelson wrote:
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help...
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help would be great! Thank you
I’m 23, and in decent shape, but I get really bad arm pump on my 450, but on my 125 I can ride for much much longer without arm pump, or to where it doesn’t really get dangerous for me.

I’ve started doing forearm curls with 15lb dumbbells. I pivot my wrists on my knees while sitting down, really targets the forearm muscle that’s used when riding.

A lot of people say that it will make it worse, but I’ve noticed my arm pump problems getting better since I started doing this exercise
str8line
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str8line 3/3/2020 7:45pm
3/3/2020 7:45pm Edited Date/Time 3/3/2020 7:46pm
Falcon wrote:
I notice a "late day" lack of fitness or burnout in recent years. I always used to be faster in my 2nd moto, but now that...
I notice a "late day" lack of fitness or burnout in recent years. I always used to be faster in my 2nd moto, but now that I'm older I feel like I only have so much energy in any given day. If I have exerted myself early in the day, I just run out. This is independent of feeling "winded" or "temporarily tired," It's more like an overall loss of total body strength and energy. I notice it after about an hour on the mountain bike as well, even if I've been taking breaks.

What's your recommendation? Better diet? Eat something during the workout? More intense workouts? Weight training to boost the testosterone as mentioned above? I'm about to turn 49 and I get plenty of sleep.
I'm 50 and noticed the same thing. After a full blood count I was diagnosed with hypothyroidism. I feel better for sure with my prescribed medicine.


https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-…
1
whiteflagfitness 3/3/2020 8:10pm
3/3/2020 8:10pm
Falcon wrote:
I notice a "late day" lack of fitness or burnout in recent years. I always used to be faster in my 2nd moto, but now that...
I notice a "late day" lack of fitness or burnout in recent years. I always used to be faster in my 2nd moto, but now that I'm older I feel like I only have so much energy in any given day. If I have exerted myself early in the day, I just run out. This is independent of feeling "winded" or "temporarily tired," It's more like an overall loss of total body strength and energy. I notice it after about an hour on the mountain bike as well, even if I've been taking breaks.

What's your recommendation? Better diet? Eat something during the workout? More intense workouts? Weight training to boost the testosterone as mentioned above? I'm about to turn 49 and I get plenty of sleep.
A whole food diet with less sugar will give you more sustainable and consistent energy. It will also help with unwanted inflammation in joints. Working out is a must. You pretty much have to burn energy to make energy. I know that sounds crazy but that's pretty much the most simple I can put it. You could try increase the rep range that you are using. Or try a constant weight training program. Small changes can make massive differences. I would highly suggest that you have some blood work done. There is always a chance that you could have something going on in the background.
whiteflagfitness 3/3/2020 8:31pm
3/3/2020 8:31pm
Nelson wrote:
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help...
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help would be great! Thank you
The magic cure is that there isn't one. You just have to put the work in at the gym and get really really comfortable on the bike. Majority of riders try and focus on the forearms and it will help, but that's not it. You have to make sure and train the other muscles in the arms as well. Let some of the other muscles take some of the punishment. You should focus on workouts that incorporate your full arm (Forearms, Biceps, Triceps, especially shoulders). Go for functional lifts (cleans, deadlift high pulls, single handed dumbbell snatch). Also pay attention to supplements that your taking. Some have pumping agents that help blood stay in the muscles. Pre-workouts and pumping agents will have the opposite effect of what you want. Most importantly STAY HYDRATED
whiteflagfitness 3/3/2020 8:39pm
3/3/2020 8:39pm
Nelson wrote:
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help...
Magic cure for arm pump? How is it that some don’t get it and I get it to where it’s dangerous to keep riding. Any help would be great! Thank you
Mossy wrote:
I’m 23, and in decent shape, but I get really bad arm pump on my 450, but on my 125 I can ride for much much...
I’m 23, and in decent shape, but I get really bad arm pump on my 450, but on my 125 I can ride for much much longer without arm pump, or to where it doesn’t really get dangerous for me.

I’ve started doing forearm curls with 15lb dumbbells. I pivot my wrists on my knees while sitting down, really targets the forearm muscle that’s used when riding.

A lot of people say that it will make it worse, but I’ve noticed my arm pump problems getting better since I started doing this exercise
No it should make it better. The stronger you make the muscle the better. Just don't forget to strain the muscle in different ways. Your covering the strength aspect just make sure that your working on the stamina aspect. Farmers carries and pull up bar hangs help. Give it a try and let me know.
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