Posts
2650
Joined
4/1/2008
Location
MA
US
Edited Date/Time
1/22/2015 6:40pm
Has anyone tried this? If so, can you give me some feedback? I'm a 40 year old vet B rider, hockey player and casual road and mountain biker. I'm in above average shape for the average 40 year old but I really want to step up my overall condition and athleticism. One important detail is that 2 and half years ago I had a microdiscectomy for a ruptured disc. The surgery was a total success and I have returned to a normal life but I still need to take certain precautions while working out.
I'm sure it can be done properly, but seems to me a lot of locations encourage people to go way too heavy with crappy form. Good way to get hurt.
The Shop
I prefer the normal gym workouts with cycling during the week over crossfit.
The other thing I would recommend is to get a trainer to push your fitness level. Its so easy to plateau, and they can help you tailor a program specifically for moto. Seems to me that the Crossfit thing is focused more on power and less on endurance. One other thing that is often overlooked is flexibility. Go do some yoga a couple of times a week and you'll be amazed at how much better your body feels and recovers.
Oh and you said you had back issues before? You better be extra careful.
To step up your race game, find out what your heart rate is during a good race, then train in that zone.
I use the TRX and weights twice a week and cardio 3 times a week, spin bike and rowing machine.
10 minute warm up, 20 to 30 minutes in my race heart rate zone and cool down with stretching, every couple weeks I do sprints to learn to control my heart rate and slow it down with concentration and breathing.
During a practice day, due at least 15 minutes at race pace.
That dude is the fucking boss...
Pit Row
Stay away from CrossFit. Metabolic conditioning and circuit training are great. Compound movement lifts are great. Kipping is not great.
Can be good, but there are crossfit people who teach rushing shit like deadlifts and doing silly pull ups and wonder why there are heaps of injuries...
A story, a young boy was asked to carry a baby lamb up to the village... he did this for years. After a few years the lamb became huge and so did the boy.
The moral of the story? Lift big infrequently and you will get big. Big translates into strength for moto imo
Circuit training is a good way to use the time you put into your workout efficiently and it is easy to do for anyone who has a smartphone. enter skimble on your iphone , it is free and has a lot of different workouts to get you started immediately.
Ive worked as a trainer at a Crossfit gym for the last 4 years so I can give you some insight. Ive also raced Mountain bikes at an expert level locally and race Vet Jr:
- Watch your back. Crossfit is high impact, but a good gym/trainer should be able to work with you and make the appropriate modifications to work around your back. Id say high rep Deadlift workouts are a no go for you.
- Take a look at your local gyms and visit each one. Every gym will have a different member base/feel and its important to find one that fits you
- Intro classes. I highly suggest going to a gym that has some sort of an on ramp class that teaches you the fundamentals, or at least re-inforces them, before you get into classes with everyone. We go it over 4-6 sessions at our gym one on one with a trainer.
- Programming is important. So many gyms have sporadic programming that leads overuse and repetitiive strain injuries. Finding a gym that incorperates a Strength workout and shorter conditioning workout afterwards would work well for you.
- Class sizes: 1 coach to a maximum of 8-10 people. Going into a group as a beginner with 15 people and 1 coach is going to be a gongshow.
Once you find a gym and join:
- Slow and steady: Learn the fundamentals. Dont rush things. Scale the workouts so that your using correct technique even if it means your using an empty barbell.
- Prioritize strength: If you road and mountain bike already, Id say 2-3 days TOPS of Crossfit. In season maybe 1-2 days depending on how much your riding. Recovery and a proper hormonal balance as you get older is key. Overreaching and overtraining are very real in my opinion given the intensity of both MX and Crossfit
- Stretch/Recover hard then you workout: Mobility is key as you get older as is recovery. Take the time before and after workouts to focus on it.
-Dont commit to a full year off the get go. Go for 3 months and see if its for you.
For perspective, heres what I currently do as a 31 year old Vet racer:
- 4-5 Days on my roadbike/trainer (winter in Canada). 2 Longer Steady state workouts after workout days. 1 Tempo ride, 1 Long Hard ride (race simulation). Nothing more then 90mins.
- 1 Strength day. Full body, 3 sets of 8-10.
- 2 days of olympic lifting. One Snatch/One Clean and Jerk focused. Low rep (1-5 range), Complexes on the minute for 20-25 mintutes. Rest 10 mins. 20 minute Crossfit workout thats on the lighter end of things with a rower/airdyne. I keep my Heart rate close to what I race at.
- 2 days rest. 1 completely off. 1 active recover (30 min z1 ride and mobility).
Hope that helps.
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