Archive for October, 2010:
The past month of October has been pretty crazy. You know what I mean. It seems there are not enough hours in the day to get everything done. I have been working 25-35 hours a week, going to school, had 3 tests this week and a paper. So, squeezing workouts and cardio in there was pretty tight. I managed to hit the gym between all of this, but it caught up to me. When I was in the gym, my workouts weren’t up to where they should be and I was feeling extremely fatigued throughout the day. To put it simply, I was overloading my body too much for the amount of rest I was getting.
So, I decided to take a week off and fully recover. I haven’t been doing any training for the past week and caught up on my sleep. During the race season, this is extremely important because you can run yourself into overtraining. Once you get to this point, it is hard to keep racing and recover. You stress the body, which causes it to break down and when given enough time, it adapts to the stress and becomes stronger. However, when you aren’t giving yourself enough time to recover from training, the overtraining begins.
This is why periodization is important. You can prepare your schedule to train hard for upcoming events and/or seasons, and then incorporate periods of time for rest. For example, the transition time from the Outdoor Nationals to Supercross testing can give riders a chance to recover, take some time off the bike and get ready for the indoors. The riders were maintaining a high level of fitness while racing for 4 months during the Nationals. I don’t care who you are, you can’t keep that up forever.
So remember to take some time off every once in a while. Every 6 weeks is a good period, especially if you are riding multiple times per week and still hitting the gym. Your body needs time to recoup from the stress you put on your body. Plan ahead with periodization and avoid the trouble of overtraining. I’ll have a some info on periodization soon.
Getting your cardio in and lifting weights sensibly are the essentials for motocross training. However, incorporating balance techniques to your program can help take your riding to the next level. Maintaining a good sense of balance is often over looked but it is more important than you might think. Leaning back over whoops, tip toeing through ruts and saving yourself from swaps all require a massive amount of balance.
One simple way to achieve a greater amount of balance is to perform some weight lifting exercises on one leg. It sounds pretty funny at first, but adding this dimension can engage your core and you would be surprised how much you have to go lower in weight.
The first exercise is alternating dumbbell bench press on a medicine ball. The back and forth movement of the dumbbells and the instability of the ball force you to engage your core and keep the medicine ball from rolling. The second exercise is one leg, one arm bent over dumbbell rows. This is performed just like a regular bent over row as you want to lean forward at the hips and balance on your big toe. One more upper body movement is a seated, alternating dumbbell shoulder press on a medicine ball. Start with the weights on your shoulders and alternate raising each dumbbell above your head.
Two lower body exercises are one leg squat and one leg deadlift. For the squat, you want two very light weight dumbbells at your sides for counter balancing. With your feet hip width apart, lift one foot off of the ground. When you descend, you want to pivot at the hips and raise the weights as you go lower. For the deadlift, start out on one leg and bent your knee slight with the other, raising your foot off of the ground. As you descend, swing the raised leg behind you and pivot at the hips.
Throwing these exercises in your routine will help you get some balance while still maintaining strength training. If you are feeling crazy enough, you can try this next time at the gym…but make sure you have a friend to catch you!