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3/1/2022
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BG
Edited Date/Time
3/2/2022 5:36pm
Hello. What is the best way to train in order to increase your moto length? I can only ride 4-5 fast laps before i have armpump or become too tired too continue at the same speed. I usually do these 6 x 4-5 lap motos and always try to improve my laps times. I do get faster, but i my endurance stays the same. For sure i can go slower and last longer, but i dont know if this will help me with my speed at all.
Get the body warmed up before you even get on the track. Not just hop on and ride or only 20 jumping jacks. Spend 10-15 minutes getting warmed up and limbered up. Make sure you are hydrating a day or two prior to riding.
Breathe, its definitely harder to do this if you arent hitting every jump on the track. More air time=more deep breaths.
Technique makes up for a lot of shortcomings on fitness. Smooth lines and carrying momentum is easier on the body.
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My weekly routine is 4x a week I complete a HIT workout on the rower trying to maintain a heart rate zone 3-4 for 30 minutes, and I keep my stroke rate at a 20 - 24 - 26 for different intervals. Following along with the DarkHorse rowing videos really helped me in the beginning. To warm up for my rowing workouts, I just do 50 pushups, 100 ab rolls, 100 jumping jacks, 100 15lbs kettlebell swings, and 20-25 hiesman lunges. The warmup typically takes me 12-15 minutes. So, all in I have about an hour of working out 4x a week.
I would love to hear some other people’s thoughts on basic motocross fitness/at home workouts!
Best thing I've ever done for my fitness is a to get a Polar watch and use their Flow app to track my workouts and quantify my training and fitness. If you aren't up for a watch, a chest or arm strap would work too.
In your case, it'd be interesting to see if you could correlate your HR to arm pump. I betcha your arm pump starts where your cardio ends.
3 x 30 minute motos is roughly 45 laps compared to what you were doing previously which is 20ish laps.
You’ll learn a lot more in 45 laps working on lines and technique and reading the track changes than you would in 20 laps wide open barely holding on after lap 3 each session.
Don't try and increase stamina with intervals sessions like some suggest above. That only increase vo2max and that is an issue only if you feel like "run out of air" going max. 60-65 vo2max is enou for mx.
Pit Row
I am really keen to listen more riding plans. I read somewhere that you can try ride 1 fast lap, then back it off at 60-70% then another fast lap and goes on.
If thats all the time you have, switch to 6x6 or 6x8min intervalls with 2min rest in between. First can be a bit slower as warm up, but you should not burn yourself out on the first because then you activate wrong muscle fiber types and the session are done. Last one, you can bring it up above 90% max HR in the end if you want.
On rowing machine, i start the first session at 2.05-2.08 at restitance 10. Then drop to 9 for session 2 and go to 2.01-2.02 tempo (overall tempo). Last 4 session im at resistance 8 and 2.00-2.01 overall tempo.
Then you can do one day of intervalls on bike (1 or 2 laps with 1 lap rest x5 active laps sessions), and one day with 20min sessions at slower pace. Standing up for 20min is a good way of lowering tempo and also increasing technique and stamina, doing 3 of those + 1 10-15min. I start with the intervalls on saturday, then longer on sunday since im pretty toast in my lower back and legs after longer sessions.
If you have not done a max HR test you need to do it. Either yourself or at a training facility. If you do it yourself, need to do a lot of reading and also do several tries since you will not get it right at the first one.
HR monitor is completely useless without accurate max HR since max HR varies between 160-220 on an individual level.
To avoid writing a novel I'll keep it quite brief.
- Pre-Season: Base building. 1 long constant HR workout at a high zone 2 or low zone 3 for the HR. Then mix in 2 days of hard interval training (zone 4) and two days of shorter workout (2 miles on treadmill, etc.) and weights.
- In-Season: Long easy workout after a hard race. This helps flush the muscles so you don't get as sore. I recommend easy biking. Then 1 day of hard interval work, 1 medium threshold, and two days of moderate lifting to maintain.
For me, I prefer my workouts to be on a mountain bike when the weather cooperates. No dodging traffic, it has really good peaks and valleys to work your recovery time, and it's just plain fun. I even do a couple Mtn bike races when there aren't dirt bike things going on.
Doing the above works pretty well for me. I just had my first race this past weekend (Hare Scramble). 2hrs and 2min of racing frozen sand moguls without studs. Average HR of 174. Felt darned good after.
I try to stay at 135 max, my zone 3 starts at 140. If you run into activating short muscle fibers, it lose its core purpose.
You should hardly feel exhausted when doing base training, not even braking a sweet.
If you ride flat out at 100% yes you will need to be an Olympic athlete to sustain that pace.
If you learn to get good technique and learn how to pace yourself so youre doing a pace that’s easy physically but still fast, that’s where the real riding IQ comes into play.
Taking smooth lines, leading the bike, being fluid and intentional, flowing, etc.
I can’t run a mile without my heart wanting to explode but can ride 90 minutes at a pace that’s 90+% of my race pace.
I obviously work to improve my fitness too, but your feeling on the bike, your timing, your decisions are more important than fitness in some ways.
Even if you’re in amazing shape, if you take shit lines, are fighting the bike, correcting and off balance etc you’ll be blown up in 2 laps regardless.
To be more specific being smooth with corners and inputs really helps me start to find a “flow” in a longer moto.
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