I've said many times the foundation of becoming a really good rider is to learn, practice and develop all the absolute techniques of motocross into your automatic, natural riding style (55 absolute techniques). After that there are many other factors that come into play and one of the, if not THE most important, is what goes on between your ears, yes your mind. I've also said many times, it's mind over matter. If you don't mind it don't matter, ha, ha. No but really, once you get to a high skill level the rest is all in your head. Your attitude will determine your altitude. But that's another subject for another day. Why do I mention it now? Well, a rider would not be able to follow the practice strategies below if they're head wasn't into it. I will mention one more thing about mind for now. Developing the right mind is similar to developing your riding skills. You don' just suddenly, one day go, wow, I've got it. You have to practice, start off small and practice often. More on mental practice another day but for now, bike practice. You have to have a plan, a tentative schedule, do what you're suppose to do, when you're suppose to do it whether you feel like it or not. Getting started is the hardest step. And this is where most people fall short. So if you really want to become a better rider follow through with the practice strategies whether you feel like it or not.
If you're already at the pro level and have all the absolute techniques of motocross (The Gary Semics Motocross Practice Manual) programmed into your automatic riding style you're pass the info below. But if you're like most and not to this level, read on.
The most important training for a motocross rider is practice on the bike, especially before top pro level. So you need to get in as much quality practice time as possible. When you are too tired to ride you need to recover so you can ride again. This means that supplement training should be very little and very light, more of a recovery training.
The four types of practice you should do are:
1. Practice certain techniques that you need to improve on, slowly at first and add speed as you progress.
2. Motos as long or a little longer as your races.
3. Sprint laps, as fast as possible until you begin to tire or slow.
4. Repetition practice of certain parts of the track. Do it fast and perfectly over and over again.
Ride as many different tracks as possible with fast riders when possible. This is very, very important. Be smart when practicing and always have strategies in mind, some things that you are working on for that day like; looking further ahead, keep upper body loose for quick reflexes and body movements, riding on the balls of your feet, good over-grip for accelerating or whatever you think you need to improve on the most. Of course race on the weekends when there is a good place to race. Remember to keep your enthusiasm high.
What's the ideal amount of practice per week? This may change a little week to week because of circumstances beyond your control but on average I say the best schedule before top pro level is 4 days practice and one day race. If the races are more than one day you can delete one practice day. For top pros I believe it's 2 or 3 practice days per week. Two reasons are; 1 they already have all the proper techniques programmed into there nervous system and 2 they're race day practice and motos are longer.
Remember to be coachable and take older people’s advice who know what they are talking about and are trying to help you. Don’t take people’s advice who are trying to tell you how to race when they haven’t been there and done that, they usually don’t know what they are taking about and they may mislead you.
Oh yea, and don’t make excuses even if they are real good ones, no body including potential sponsors and other riders want to hear excuses.
I hope this helps. Ride smart, have fun, keep an attitude of gratitude and you can't go wrong.
Professional Motocross Trainer
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