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Dcope17
8/21/2017 8:26am
8/21/2017 8:26am
Edited Date/Time
8/23/2017 12:59pm
So, I'am 41 and getting back into some riding. A little out in the desert during the winter also been to a few tracks over the last 2 months. My problem is I can't even do one hard lap!
I do mountain bike about 4 hours a week and while riding, my breathing and heart rate are not too accelerated so its all my strength that is my limiting factor. After hitting the track 4 times so far, I have noticed a significant improvement but I'm still WAYYYYY off my desired pace .
I ride a CRF450 and I can't recall really ever hitting WOT simply because I can't hang on. ( I mean I can but only if I want to pull off the track half a lap later )
Can probably hit the gym 2-3 times a week to get up to where I want to be. I weigh just under 220lbs so I plan on dropping below 200 just to help out as well.
Any workouts that you have tried that has worked well for you? I've done some research but its all different and everyone says their method is the best. So, just looking for some actual people with successful results to chime in with a link or something. ( workout can be weights and cardio, doesn't need to be strength only )
Thanks everyone.
Dan
I do mountain bike about 4 hours a week and while riding, my breathing and heart rate are not too accelerated so its all my strength that is my limiting factor. After hitting the track 4 times so far, I have noticed a significant improvement but I'm still WAYYYYY off my desired pace .
I ride a CRF450 and I can't recall really ever hitting WOT simply because I can't hang on. ( I mean I can but only if I want to pull off the track half a lap later )
Can probably hit the gym 2-3 times a week to get up to where I want to be. I weigh just under 220lbs so I plan on dropping below 200 just to help out as well.
Any workouts that you have tried that has worked well for you? I've done some research but its all different and everyone says their method is the best. So, just looking for some actual people with successful results to chime in with a link or something. ( workout can be weights and cardio, doesn't need to be strength only )
Thanks everyone.
Dan
You need high cardio intensive works out with some weight training to improve muscles but mostly the strength and conditioning that Crossfit provides is a great stating point for moto.
I am in a similar place as well, only 34 . We weigh about the same as well. I have a few friends that into fitness and do the competition thing. I never wanted to be like that, but what I used them for was for dieting and workout routines. I have been on a low to no fat diet and I make my carbs match my protein. this is a proven method as I have lost of 30 pounds and it has stayed off. I used to hit the gym 5 days a week, but now its about 3 days (4 if I am lucky).
At the gym, I focus the beginning of my workout with cardio. (30 min of walking and max incline) and then 20 min of biking. From there I will move to my core and then pick out at muscle group. then repeat.
I have my career and have been working hard to be fit and healthy for the family and myself (and to hang out on the track)
Hope this sparks some ideas and motivation for you.
KR
You can work out all you want and it will never help like riding moto's, once you get into riding shape you can focus more on the gym.
above all else, relax and freaking enjoy it, the only one you have to impress is yourself.
The Shop
Using proper form start at 3 minutes of rowing and every other day add 30 seconds.
When you can row for 25 minutes you'll be a beast.
I lift and bike fairly consistently year round, but until I actually race a handful of motos I suck wind..
Been on the program over 3 weeks now and can say I noticed a huge fitness gain in my race yesterday, as our club does two +18 minute motos
I figured riding was the best thing to get me into shape. when I raced back in my 20's, I never went to the gym or trained specifically, I just rode all the time. ( I was younger also )
I'm thinking I'll start hitting the track every weekend. ( no time during the week to get to the track ) I like the 3 - 20 min motos with a break between. Sounds better than just riding at a slow pace for a longer time. More like interval training.
It pretty much is my back that I feel the most sore then next day. so some gym time during the week. maybe even the crossfit training as there is one close to me. just depends on the $$ for that.
Will check into greg direnzo PhD as well. At $200 / mo, that cuts into my riding budget quite a bit though.
Last, as I watched Budds Creek over the weekend, I notice they do sit a bit more than I do. I guess being older, I don't want all that jarring going up through my back, so I stand more often. I'm sure a little weight loss will help with that and maybe being more selective on where I sit or stand and try to maximize my seat time for less energy to hang on.
Again, thanks for the tips.
Addition. Concept 2 rower... check
4 rounds of 1200 meter rows with 4 minutes rest in between
3 rounds of 2000 meter rows with 3 minutes rest in between
I do one of those 3 days a week, and that has helped me out a lot. The 500 meter rows are all out and I try to keep a high intensity with the 1200 & 2000 meter rows.
Simulates sprint laps which is good with the 500 meter rows.
- You cannot out-exercise a poor diet. What goes in your mouth has as much affect as anything else. Especially from age 40 on.
- You cannot animalize the exercise without recovery built in. Especially from age 40 on. Rowing, Bicycling and Swimming still build cardio, endurance and strength, but with shorter recovery periods.
- Just like you don't climb the entire staircase in one step.....you should approach conditioning with lots of consistent small steps.
- All the work is for naught if you don't have some fun at the same time. Have fun.
This is my two bits. Take it for what it is worth. And Good luck/have fun.
I ride single speed bike, jump rope, stationary bike, etc.
Pit Row
Seat time
As mentioned there is no substitute for seat time. You say you get tired after one lap, well just keep going for 2 or 3 after you hit that wall. Don't do anything stupid, you can still just roll jumps but try to keep going and maintain good form, standing up when you're supposed to, and keeping your head up.
For normal weekend warrior guys any type of high intensity circuit training works wonders for your strength/conditioning. My recommendation is to download an interval timer and build some workouts. One of my favs is 30 seconds on/30 seconds off for 10 minutes. For the work periods alternate Squats, Mountain climbers, Pushups, High Knees, and Burpees. Commit and go all out. That's how we ride, we commit and go all out and its difficult to replicate. Balance this high intensity training with easy training (think your mountain bike sessions). To start off with I wouldn't do this workout more than once per week.
As you get more acclimated you can manipulate the frequency (more times per week or multiple times per day), You can increase intensity (make the intervals longer or make the rest shorter), You can also increase the duration (increase from 10 minutes to 15 minutes). All of these factors play into your workout and manipulate them accordingly a there is some give and take when it comes to this stuff. If you increase duration you may lower the intensity or vice versa. I find that 10 - 12 minutes is good for race pacing @ the local level.
My best advice is to take baby steps. Its definitely a process and if you go too hard too soon you can injure yourself or burn yourself out. I wouldn't worry about absolute strength at this point because I can squat, deadlift, and bench more than probably any professional level motocross racer but they'll take my lunch money from me on the track. Just my .02. Good Luck!
Exercise for physical conditioning. Lots of options. I run and do body weight exercises. Probably better options but it's easy and doesn't require stupid gyms and equipment.
1) Run 1 mile (warm up - jog it and try to complete it at around 8 minutes
2) Do the following in any order:
- 100 pull ups
- 200 push ups
- 300 squats(unweighted)
Run 1 mile (run it as fast as you can)
Complete the above in less than an hour. Complete it in under 40 minutes and you are a badass.
When I was thinking I had a shot at Loretta's I would spin for 30 minutes three times a week and made a lot of progress. I noticed a huge improvement when I would hike and ride.
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