What is your practice routine?

I usually do a shorter warm up, like 10 minutes to get the body going and check out the track. Then I'll do a couple rounds of things I'm trying to work on, either no clutch, head up, all standing etc. After working on that I'll do a moto or two to finish out the day attempting to work on fitness so pushing toe stamina instead of speed

Prepped practice Saturday. Too sore to stay and race Sunday

Just ride and have fun man, you’ll progress overtime. 

I go out, put in 3-4 laps to warmup, come back in chill for a little, go back out do 4-5 laps going faster.

Then my 3rd time out I usually go my fastest moto 3 and 4, doing like 7-8 laps.

Motos 5 and after I start getting tired and have to slow it down, but also that’s when I really start focusing on going faster in turns, nailing the ruts better, or if I’m just in the mood, throwing some steeze off the jumps.

It’s all for fun, don’t stress yourself out about it like it’s a job. 

2 laps all standing, first one roll the track

6 laps at 80% 

2 motos 90%

Figure out things I’ve been wanting to work out ride slower focusing on that (for me it’s keeping my head forward driving out of corners)

4-5 lap warm up
6-8 lap moto 80%

1 lap slow, 1 lap sprint x 4-5 laps(8-10 total)

Standing moto or work on skill like looking far ahead.

There’s lots of great options, I find being intentional sets me up for a more successful day. But sometimes if you’re just there with buddies messing around, just go rip!  Or testing bike/parts day would be different 

 

With most of the local tracks dividing up an hour into 15 minute segments, of bike size and bike skill level, I'm finding it hard to do anything other than sprint for the 15 minutes of track time per hour. Really sucks. Wasn't always this way, so I need to stick to a couple that have more freedom on the track time to work on development of corner entrance speed without too much rear brake. Among other things. 

Go out and stay out as long as my arms allow me now a days lmao. Usually 1 or 2 laps half speed then ride at normal pace. 

Nowadays it's like this:

-Warm up for two laps. Come back in to lube the chain. Sit and drink water. Cool off completely. 
-Go back out and start trying a few jumps that I hadn't figured out during the warmup. Decide I'm too much of a wuss these days. Return to the pits after three more laps. Cool off for an hour, chat with whoever is in my pits.
-Finally go back out and feel great. Ride 4 fast laps, then realize I'm freaking tired. Come back in and sit. Complain about how I'm too old for this shit.
-Go back out and ride loose at 75% for however many laps I feel. Usually 5-6 laps. Load up in consternation, wondering how I used to do three good motos. 

I used to be:
-2 lap warmup, learn the track, jump all the jumps. 
-4-5 lap quick moto, 85-90%
-5 lap hard moto, 100% effort
-5 lap hard moto, 100% effort
-Cooldown/playride. Complete at least 20 laps on the day, but sometimes as many as 30. 

I start off with a small 10 minute warm up session at the truck or trailer. Get the heart rate up to 140'ish. Get the blood flowing. 

Most of the tracks I go to are split up into 15 minute motos, so it's all sprint laps before we get kicked off. Now, if the turn out is low, which is rare, and it's open ride all day, I will do 2 warm up laps, then hit it hard for a normal 5 lap moto plus more laps until I'm fatigued and know that if I go any longer I'm a danger to myself and others.  I figured if I can do 10 laps then a 5 lap moto on race day is no issue. I'd like to practice certain corners over and over, but it's frowned upon to come off and on the track like that, dangerous I assume. 

It won’t stop raining here & it hurts like hell to put wt on my left leg yet.  But I hv a couple 5 yr old pain killers if I take  a 1/4 of 1 it might help to start riding .    I get my bod warmed up b4 I ride good then a cruise lap to get loose but get on the gas to jump stuff.  Then 4 lap  sprint heaters & work up to 5 laps .  

Yep 100%

Then it’s about bike maintenance - good back tire, chain, etc

Surprised no one mentioned starting out with a morning jay 😁🤣😂💨💨💨😎

Warm up sessions

Moto

Moto

Moto

Disappoint myself

Take two weeks off and then quit

Rinse and repeat

We have a great crew and hit a few different tracks but use the same formula - it works I'm in really good race shape because of it.

Do 20 minute moto

Rest 20 minutes 

Repeat - usually 4 motos and the end laps you can really feel it but also feel the improvement after doing this at least once a week.

No matter how much I plan on riding, I warm up my whole body quite well off the bike.   Made a bigger difference than I thought it would.

And then hit In-N-Out on the way home and think about getting in shape.

Wendy's for us midwesterners.

When I hv time I do a lot then 1 lap perfect body position get loose . Then Throw it down.  If I do only a couple minute warm up  it takes too long getting top speed.  Use the warm up to get fired up .  Parts , fuel increase etc get everything out of those parts. Remember I,m 1/2 Dutch where tight with things. Respect your bike ride it hard.  You never want your bike looking at another rider. Like I know you can do better.  You want to hear your bike say ,Get ovr here & give me a hug   .That was awesome. Haha . Then you leave the track happy together. 

Seat time. Doesn't matter sx track, mx track, turn track, off road single track, signing up for 2 classes or more. Start practice, count the gate drop classes prior and go. It's easier to work backwards than forward. The more seat time, the easier it is to go forward. Don't look back. Later

Lots of shoulder circles both back and forward, toe touches from standing,  touch, back up.   Hip swings where I'm holding onto the truck and each leg back and forth a whole bunch.  I know it doesn't sound like a lot, but it gets me loose if you do enough of them.  10 minutes worth of movements. 

Prep the bike, check tire pressure, bleed out fork air 

Warm up, 1st lap roll everything to make sure nothing's changed, then usually two laps or so at reasonable speed

Re-check tire pressure, bleed out fork air 

30min +2 laps at whatever pace I can to ensure I make it that long (depends on how in shape I am at the time). Some variation of pace to ensure I'm ahead of my buddy doing the same routine 😂

Rest for 30 minutes or so, go over the bike as needed, refuel

30min +2 laps

Pack up and leave, wash bikes, tacos, beer

To me practice sounds like a chore. I choose to go for a ride.

I ride with my usual group. Goon ride sesh then go out for wings after lol

My routine depends on how hot it is outside which determines how long I ride and how much time between motos.  But this time of year, its a 10 minute warm up, with the first lap being a site lap and the rest being ~70%.  Then take a 15-20 min break to make any bike adjustments to suspension, tire pressure, etc.  Then a 20 minute session working sections of the track specifically targeting form and technique, mainly working through corners and any corresponding jumps, all focused on form and technique.  Take a 20-30 min break.  Then (2) 20 min + 1 lap motos with ~30-45 min breaks between motos.  First one is ~80%, second one is 90-100%.  In the winter with cooler temps, its (1) 20 min + 1 lap moto with ~30-45 min breaks between motos, then (1) 30 min + 1 lap moto. Then depending on how I feel and energy level, maybe do another 15 minute session working on form/technique.  That's a crapload of track time.  For summer time when it's hot as hell, its about 1 hour of total ride time.  Winter time when its cooler, its ~1.5 hours of ride time on a track day.  Sometimes its hard to get exactly a 20 min + 1 lap or 30 min + 1 lap when the tracks are running split practices because the breaks aren't long enough, and the track time between sessions gets cut short.  Just all depends on the weather and how they are splitting up the track time.

A lap to check out the track then 3 20+ minute motos. I’m more worried about getting in better shape than practicing skills, although I’m always working on corners that I struggle with during my motos. 

Join the y you can work out with Chris H. & me at Broadview.  Double gym a part has workout stuff it’s hot in there when it’s hot out that’s rare tho.  You should do heat training in the sauna for LL.  There not 24 hrs but  east& west are no whirlpool , sauna with 24 hr just during reg hrs.  My athletic director from hs in the 80,s hooked  me up with a free membership at uwgb 99,2000.  Everything is updated out there now it’s good to see how hard the d1 bball players train or more like being tortured. Haha