Posts
27640
Joined
7/22/2007
Location
St Helens, OR, USA
Edited Date/Time
1/25/2012 2:01pm
Hey guys.......
I'm hoping to get some good input here. I'm curious to know what kind of cardio and light weight training some guys may do during the week?
I'm curious to find out what guys like Dungey , M. Alessi , Brett Metcalfe and some others actually do.
Do they hit cardio every single day , every other day? Cycling , swimming , elliptical trainer ( or rowing machine like the concept2 ) , running .....what else?
AND....as far as target heart rate goes......do they train at 90-100% maximum heart rate and for how long?
Maybe Sean Hamblin can step in here and give some advice on what he was doing ( or still doing ) Or possibly some trainers?
Thanks dudes.
I'm hoping to get some good input here. I'm curious to know what kind of cardio and light weight training some guys may do during the week?
I'm curious to find out what guys like Dungey , M. Alessi , Brett Metcalfe and some others actually do.
Do they hit cardio every single day , every other day? Cycling , swimming , elliptical trainer ( or rowing machine like the concept2 ) , running .....what else?
AND....as far as target heart rate goes......do they train at 90-100% maximum heart rate and for how long?
Maybe Sean Hamblin can step in here and give some advice on what he was doing ( or still doing ) Or possibly some trainers?
Thanks dudes.
This guy seems to know what he's doing.
http://www.racerxvt.com/pages/workouts
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most pro Mxers get their training base from road cycling for a couple of reasons... bicycles work on balance are low impact and can be done for long peroids of time with out being boring and any paved road will do.
Pro motos are long ( 35-40 mins.) so you must work on endurance first which takes time to build a training base so you don't overtrain ( common problem for pros)
most have a rest day ( travel day) and easy day with a race on sunday for a training routine.
When any of you guys are doing your cardio type workouts.....do you stay within the 90% rule? i'm just curious to know what type of cardio guys like RC , Dungey , Metcalf and those guys do as far as pushing their heart rate on training.
Believe me , I aint trying to duplicate their routines , but was really curious.
You might also look into local riding clubs who can help you with routes, bike selection, and group rides (for safety and training). And remember to make it fun to ensure you keep with the program.
Most of these guys look like the heaviest thing they've ever lifted is the ass end of their bike.
This is what you want, more like actually riding a MX bike than a standard rowing machine, do a 1000 reps then talk to me!
Pit Row
I'm 42 years old , so i subtract 42 from 220 and I get 178 correct?
178 is my maximum heart rate , and they say to push yourself ( if you are some what athletic ) to 90% of that , and for me , that would be about 160 BPM's.
In my cardio training , i'm trying to hit about 160-165 BPM's for 25-35 minutes. I started something a little different to see if it would help me out. I upped the strength on the Elliptical trainer , so i'm hitting the 165 BPM's faster than what i was before......But i'm doing 3-4 sets of only about 10-12 minutes.
I'm trying to copy what i see on a race day ( or used to anyways.) I also have no problems lifting weights as well.....actually do that more than anything else. I have a huge "body-solid" smith system all in one gym here with about 1000lbs of weights.
I have a hard time with my cardio because of some damaged lungs ( especially my left lung ) This is why i was trying to find out what some of these guys are doing for cardio work and at how much intensity and for how long.
This thread is turning out awesome! thanks you guys for putting in all the advice!
Woundout......I have seen those health riders before , but never tried one out. I know the concept2 rower is extremely popular because of all the functions it can do. One of the health riders wouldn't be a bad addition to my gym , but I may end up trying to find a used one or something.
Ive had 9 Monsters in the last 2 hours, I guess this stuff really does get you shape!!!
No wonder the pros drink it all the time.
Once I had that Total Training for MX by Spencer. Found it a very good book that helped a whole bunch back in '80s.
Only responded after seeing you saying you were working out at 90% of subtracted HR and that sounds much too high unless you're already well conditioned aerobically and prob workout formulations have changed, which prob have since I'm going by what I knew in '80s.. Use to be a 5 mile run test I believe if you could maintain an either 7 or 8 minute mile or less, you would be considered in very good cardio shape.
Oh yeah, resting HR waking up important as well as after the workout; think after 15 min max, your heart should return to your normal resting HR, but if either stay elevated, should rest.
Seeing the 90%, I had to say something since I suffered from effect of overtraining and was chronically tired and never returned motivated. Would suggest anyone over 40 get EKG and talk to doc and a real certified trainer.
Good luck Jeff.
There's a heart rate calculater on there as well. You plug in your numbers and that gives you a base of where you should be training.. it's all explained on the site.
Does everything, cardio, stretching, strength, core, low impact.
Break it up with 4 or 8 laps of each stroke, breaststroke, freestyle, backstroke, side stroke
to work almost every muscle.
Use boogie boarding gloves for an increase in the strength side.
Use a kick board to work the legs and abs or the other way top work arms shoulders etc.
Great for concentrating on your breathing which helps as many mxers dont breath regularly making them tire quicker.
Thanks all you guys for the advice , links and so forth......I've learned a lot in just this thread alone.
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