8 replies to this topic

[CRF FoFiddy TT Member]

So I'm 39, Im in good looking shape, obviously not stamina wise though. I had my first race in a long time yesterday, and blew it! My hands got so tight i honestly could barely hold on to the bars, was extremely out a breath, and on my last lap i literally could not jump anything! The first two laps i did great, made alot of passes, jumped all the jumps, and then by the 5th lap i was done! I do workout with heavy weights 5 times a week and ride once a week. Im abotu 205# musular, do u think this cojld be the problem or is that im just not in race shape?
When i do practice, I only make a few laps then pull off and chat with buddies, I rarely make more than 3 -4 laps at a time. I know thats one thing i have to start doing, but what do u think is causing my hands to tighten up so much, even as i type this, they feel weak and sore.
Thanks for any and all advice!!

[DEMI TT Titanium Member]

race "nerves".... not breathing and the death grip because of fatigue from not breathing. Sounds like your conditioning is ok for a 5 lapper. Like you said, start running your practice the minimum of your race lap count... and maybe lessen the heavy weight training. Dietary shortcomings that day?...Just my  2 cents...

Edited by DEMI, 20 May 2013 - 06:25 AM.

[KJ790]

DEMI, on 20 May 2013 - 06:16 AM, said:

race "nerves".... not breathing and the death grip because of fatigue from not breathing. Sounds like your conditioning is ok for a 5 lapper. Like you said, start running your practice the minimum of your race lap count... and maybe lessen the heavy weight training. Dietary shortcomings that day?...Just my  2 cents...

+1. I find the nerves and intensity of racing cuts my endurance in half. If I want to race 15 minute motos, I practice by doing 30 minute motos. I find 30 minute motos practicing at an all out pace wears me out as much as 15 minutes of actual race action. If you are only working out with heavy weights then that is not helping you. You need endurance, not sheer strength. Weights are good to an extent, but you need to get some endurance style work out in to get your lungs in shape. I find bicycling works well, and obviously riding mx works well as well. As mentioned, diet and hydration can have a huge role as well.

I also find that relaxing and staying out of the sun on race day help me a ton. If I change out of my gear into shorts and a t-shirt between motos, stay in the shade, don't wander around too much then I have way more endurance when it comes time for my races. Walking around, especially out in the bright sun can really sap you, it is amazing how much it can wear you out during the course of the day.

[maximous35 TT Bronze Member]

May i suggest you look into incorporating some form of HIT workout into your regime?  The weights will give you strength but what you need more of is power and endurance.  Don't know how into your fitness you are but think of strength and power like HP and torque.  By the sounds of it right now you probably have ample HP but what you want is equal torque plus the ability to throw out those movements on demand for greater periods.

Also race conditioning is a massive part of it and there's no way of getting around this than seat time.  Do longer motos in practice and at a good pace for your ability.  Maybe structure your practice days something like....warm up mini moto, skills/drills/sections, 30min moto No.1, rest, 30min moto No.2.

[tye1138]

CRF FoFiddy, on 20 May 2013 - 05:33 AM, said:

When i do practice, I only make a few laps then pull off and chat with buddies, I rarely make more than 3 -4 laps at a time. I know thats one thing i have to start doing, but what do u think is causing my hands to tighten up so much, even as i type this, they feel weak and sore.

This is for sure one of the issues. As pointed out above, you've gotta be able to do twice the amount of laps in the same conditions as your race, whilst practicing. This is one of the myriad of reasons I prefer to ride by myself. Fill the tank all the way up, do at least one slow warm-up session where you can let your body get acclimated and then do a considerably long moto, like 12 - 15 laps or something of that nature. What will happen is, you'll pump up and stiffen up just like you do now. But over time, your body will get more and more acclimated to doing longer moto's and eventually it will all click.

Now, breathing, hydration, diet, riding tight and being super nervous, are big issues. Most people don't understand how important these things are and how much they play into the whole thing. I've got a picture in my garage of Villopoto riding and you can see his mouth is wide open. For a guy of your size, breathing through your nose, might not cut it... heck, it doesn't cut it for me and I'm puny in comparison. You've gotta have a big air-way and really train yourself to take deep breaths.

Remember, our bodies are mostly water. So if your sweating out all your hydration over the first few laps, yea its too late by the time you're lining up for you second moto. You've gotta be hydrated to the point of peeing clear and still peeing as the day goes on. I know when I'm dehydrated when I stop peeing during the day. I know things are going to go well, when I'm peeing right before my 2nd moto, thats good stuff.

Riding tight and being nervous, generally leads to hand cramping because you're over-gripping the bars. So the solution is to get off the damn seat, pinch the bike, let those hands relax and focus on riding loose. There should be many sections on a track where you can rest. Wether those are over jumps or on flat sections, you need to find a spot to relax on the track.

Anyway, those are my tips. Everyone has suffered the same issues and it seems everyone has their own answers. I strongly believe riding motocross is the key to being a better motocross rider. I've tried many exercising programs from cycling, jogging, jump rope and of course all the muscle building tools as well. But I found when I'm not riding, it doesn't help me very much at all. Yes, if you were able to ride 100 miles a day on your bicycle and spend the entire day at the gym, those would help. But sadly, most of us can't do that. However, getting on the bike and riding as much as you can, even if its only for an hour or two, few times a week, seems to be the best thing. Acclimating yourself to riding loose, riding smart, pre-race preparation and keeping a decent pace without fatigue, seem to be the keys to success in this sport.

[dirtbikeking843 TT Newbie]

I am the same exact way,  can ride hard for 2 laps after that my hands cramp and I am just exhausted.  Racing is the only time this happens to me.  So for me I feel its nerves.

[YHGEORGE TT Addict]

Breathing properly is critical. Start paying attention and you will be amazed at how long/much you may be holding your breath. Kills your stamina no matter how good your conditioning is.

[Rich_Bing TT Gold Member]

YHGEORGE, on 23 May 2013 - 02:26 PM, said:

Breathing properly is critical. Start paying attention and you will be amazed at how long/much you may be holding your breath. Kills your stamina no matter how good your conditioning is.

You ain't kidding. I started using earplugs.... Damn it really helps you focus on your breathing.

[CRF FoFiddy TT Member]

Thanks for the replies........ima work on all the things everyones mentioned! Earplug one is interesting also.................