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Pick three spots in the track to take a big deep breath. Loosen your grip with your fingers.
I am willing to bet you are holding f you breathe and don’t know it. Back when I raced SX, both triples and the finish line were my moments of relaxing my fingers and making sure to get a nice feel breath
Just ride, slow down to go fast!
One other thing. I used to workout 5-6 days a week AND ride. As soon as I cut down to 4 I saw better gains. Your body builds itself when you're resting... Let it rest.
No. 1 cause of being gassed.
OP you didn’t say what your experience level is... ?Regardless, if you are tense and not flowing that causes arm pump and you also hold your breath. Also proper breathing technique is VERY important.
The Shop
As long as you’re exercising as much as you are that amount of water is fine. For those that aren’t exercising consistently, that’s probably too much water.
Warm-up laps are critical. You shouldn't just hop on your bike with a resting heart rate and try to log heaters. Allow your heart rate to come up slowly. Make sure you focus on the fundamentals very early in your ride day. Your very first few laps on the track, keep reminding yourself to squeeze the bike with your legs, keep your toes pointed in, don't death grip the bars, BREATH (very important), look ahead at where you want to go, stand as often as you can, stuff like that.
Another thing that a lot of people overlook is the steering stem nut torque and steering dampers. I've noticed a huge difference in upper body endurance on the track due to this. Do your bars flop to one side when the bike is on a stand? It really shouldn't. Make sure the steering stem nut is just tight enough where the bars barely fall to the side. You may think making the bars harder to turn will require more upper body strength and make you pump up quicker, but thats exactly opposite. Tighter steering will allow you to relax your grip on your bars just a little bit, and it makes a huge difference.
Also, make sure you are well hydrated even before you ride and stay well hydrated and fed throughout the day!
I do kickboxing 3 times a week for my physical training. Especially in the beginning with sparring i didn't breathe enough. So after two rounds of 3 minutes i was completely gassed.
I can recommend that to anyone. Martial arts for moto training. Not only to get physical stronger but also for better mind and body control.
After a long time off...I started cycling again. After about 150 hours of base fitness work I thought I was getting back to decent a base fitness. Ha! I started riding the in mountains on some of the old climbs I used to do when I was racing...talk about DEPRESSING. There was a climb I used to regularly do in the 38:00-40:00 range. 2700 vert in 7 miles. My best time ever was 36:20. (A well known US Pro who has ridden the Tour holds the record at 35:00). After slogging up this thing a dozen times...I have yet to even break an HOUR. But I look like a fit cyclist. I can go on the local group rides and hang with the fast guys. I feel good on a dirt bike. But am I fit at a competitive level? LOL....not even close. So I got a power meter, and have started doing some structured training, and I am starting to make incremental gains.
That would be my recommendation to you. Get a power meter. Build a base level of fitness...and then start doing structured training. You have to suffer. It is going to hurt. Bad. Cycling is easy to fool yourself with. You can go ride a lot, and think you are putting in work. It takes real discipline to put in the work.
When I was at my biggest I was around 10% body fat and 225lbs on a 125. I rode 3 days a week. That was enough to be able to ride a 20min moto at full blast.
Then rest for up to an hour if you can. Should be good after that. Worked for me. Oh yeah and ride an absolute minimum of twice a week.
Pit Row
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