i need to learn how to workout strictly for motocross. I did my first race at baja mx and placed 14 out of 22 in c class. I was very disappointed in my results. i know i can do better i just get to tired about 1/2 way to three quarters through the moto. What are the muscles i need to be working out? As of know all i do is curl once in a while. Also what should i eat before a race. Or what muscles should i stretch? Any helpful information is greatly appreciated, thank you.
good procedure
Started by yamaharider11161990, Jul 20 2007 06:28 PM
8 replies to this topic
Posted 20 July 2007 - 06:28 PM
i need to learn how to workout strictly for motocross. I did my first race at baja mx and placed 14 out of 22 in c class. I was very disappointed in my results. i know i can do better i just get to tired about 1/2 way to three quarters through the moto. What are the muscles i need to be working out? As of know all i do is curl once in a while. Also what should i eat before a race. Or what muscles should i stretch? Any helpful information is greatly appreciated, thank you.
Posted 20 July 2007 - 08:00 PM
Stretch the whole body. Eat pasta the night before, and fruits (i like bananas). Drink lots of water the day before (at least 2 liters). I workout my whole body every week, but i noticed that back, core, and cardio are the three most important for riding (along with forearm exercises, do LOTS of those). Any exercise is better than none though.
Posted 21 July 2007 - 06:58 AM
There are books on this topic, aimed at mx riders. Get one. There's a lot involved in proper training, too much to cover in places like this.
Posted 21 July 2007 - 10:55 AM
el marko-
are there any particular titles you can name off hand? or any retailers that you have seen that carry these titles that are national chains? thx
are there any particular titles you can name off hand? or any retailers that you have seen that carry these titles that are national chains? thx
Posted 21 July 2007 - 11:24 AM
racer x has a section called trainer X at their website.
sorry but i am writing this with just one hand cause i have a broken arm.
I started a thread here several months ag and received valuable info by ch3ep0 or something like that he has preety good info on the matter cause he trains people for the sport.
The basic training you need to do is cardio... basically high intensty intervals.
and strenght... compound movements instead of concentrated excercises.
Go to www.exrx.net
My recomendation: include olimpyc lifts, power lifts, pull ups and prefer compound movements over stupid, useless excercises like leg extension and curls.
Mix it up with HIIT and dont overtrain. 3 days at the gym mixed with 3 days of hiit and abs and lower back excercises is good enough. This means that you can do strenght and hiit the same day or plan out your week.
Hiit start with 8 30 sec. high intensity with 1 min mod. intensity rest period. Until you cn do 10 1 min HI with 1 min MI rest.
Your weight routine shouldnot be over an hour long. Rest 2 days between muscle groups.
Remember you are training to be fit for weekend racing, not to be dead tired on the weekend from your workouts.
sorry but i am writing this with just one hand cause i have a broken arm.
I started a thread here several months ag and received valuable info by ch3ep0 or something like that he has preety good info on the matter cause he trains people for the sport.
The basic training you need to do is cardio... basically high intensty intervals.
and strenght... compound movements instead of concentrated excercises.
Go to www.exrx.net
My recomendation: include olimpyc lifts, power lifts, pull ups and prefer compound movements over stupid, useless excercises like leg extension and curls.
Mix it up with HIIT and dont overtrain. 3 days at the gym mixed with 3 days of hiit and abs and lower back excercises is good enough. This means that you can do strenght and hiit the same day or plan out your week.
Hiit start with 8 30 sec. high intensity with 1 min mod. intensity rest period. Until you cn do 10 1 min HI with 1 min MI rest.
Your weight routine shouldnot be over an hour long. Rest 2 days between muscle groups.
Remember you are training to be fit for weekend racing, not to be dead tired on the weekend from your workouts.
Posted 23 July 2007 - 05:54 PM
Pornstar is on the right track.
Check out http://www.crossfit.com
See if you can find one of these facilities near you or just try some of the work outs. I don't care how good of shape your in, it will be a humbling experience.
I have been at this since February and it has produced amazing results, far in excess of anything I have accomplished in the gym in the last 7 years.
Check out http://www.crossfit.com
See if you can find one of these facilities near you or just try some of the work outs. I don't care how good of shape your in, it will be a humbling experience.
I have been at this since February and it has produced amazing results, far in excess of anything I have accomplished in the gym in the last 7 years.
Posted 23 July 2007 - 06:26 PM
Here's a good workout that if done properly will kick your butt
http://www.military...._020504,00.html
Jumping rope is a killer workout (tough at first but you'll adjust - stick with it - and a cheap piece of equipment)
Do a lot of research - arm yourself with knowledge - before anything else, learn good form with low weights then steadily build from there and adjust your workouts based on the results you are seeing (or not seeing)
You're only 16 so you have a lifetime of figuring out what works for you...don't get frustrated quickly if you don't immediately see what you thought you might
http://www.military...._020504,00.html
Jumping rope is a killer workout (tough at first but you'll adjust - stick with it - and a cheap piece of equipment)
Do a lot of research - arm yourself with knowledge - before anything else, learn good form with low weights then steadily build from there and adjust your workouts based on the results you are seeing (or not seeing)
You're only 16 so you have a lifetime of figuring out what works for you...don't get frustrated quickly if you don't immediately see what you thought you might
Posted 24 July 2007 - 02:56 PM
theshadowmonkey said:
el marko-
are there any particular titles you can name off hand? or any retailers that you have seen that carry these titles that are national chains? thx
are there any particular titles you can name off hand? or any retailers that you have seen that carry these titles that are national chains? thx
Motocross and Off-Road Training Guide was published last year. It's at dealers, Amazon, eBay. Good training and diet advice for the average guy with limited time, instead of advice for a pro rider who has plenty of time to train.
Posted 25 July 2007 - 05:44 AM
Yea...baja looks like a brutal track. Been there as a spectator but never rode it. Where in MI are you?
Here's a link to the book El Marko is talking about it...
http://www.amazon.co...g/dp/0760321132
"Book Description
With millions of participants worldwide, motocross and off-road motorcycle riding are the most popular amateur motorsports in the worldand, many agree, the most physically demanding. For a sport that asks so much of so many, a training manual is a mustand this one is the very first to make the necessary know-how accessible to the amateur rider. While providing sound advice for the would-be Ricky Carmichael of tomorrow, this handbook offers a no-nonsense, real-world approach that the average racer or rider can understandand turn into real results.Among the topics the book covers are: weight training and proper nutrition in a fast-food world; age-specific training programs; gear; scheduling; staying hydrated, healthy, and injury-free: keeping a log; cross-training; balance, reflexes, and flexibilityand how to improve all three; race-day warm-ups and stretches; arm pump and how to train it out of your system; taking it to the next levelfor the would-be pro riders; trainers, gyms, online, and published guidance; and staying motivated and avoiding burnout."
Here's a link to the book El Marko is talking about it...
http://www.amazon.co...g/dp/0760321132
"Book Description
With millions of participants worldwide, motocross and off-road motorcycle riding are the most popular amateur motorsports in the worldand, many agree, the most physically demanding. For a sport that asks so much of so many, a training manual is a mustand this one is the very first to make the necessary know-how accessible to the amateur rider. While providing sound advice for the would-be Ricky Carmichael of tomorrow, this handbook offers a no-nonsense, real-world approach that the average racer or rider can understandand turn into real results.Among the topics the book covers are: weight training and proper nutrition in a fast-food world; age-specific training programs; gear; scheduling; staying hydrated, healthy, and injury-free: keeping a log; cross-training; balance, reflexes, and flexibilityand how to improve all three; race-day warm-ups and stretches; arm pump and how to train it out of your system; taking it to the next levelfor the would-be pro riders; trainers, gyms, online, and published guidance; and staying motivated and avoiding burnout."
