Archive for December, 2010:
This is the top 5 tips of 2010. This year has gone by so fast that I feel like the Outdoors should be still on. These are the essential ingredients to a solid program and remember this is an overview. Success is in the details, so if you have any questions about these, shoot me an email and I will help you out.
1. Periodization – This is really the back bone of all professional training programs. Establishing a strong base for both strength and cardio set the stage for the rest of your season. For example, you want to begin with longer, less intense bouts on your road bike or rower with more frequency during the week. However, as you enter the race season, you want to cut your frequency down, but raise the intensity with interval training. Remember, the races on the weekend are the easiest part of your program.
2. Flexibility – Many times, one’s flexibility is overlooked. Common injuries in the groin, knees and shoulders can be avoided simply by incorporating stretching. Muscle strains and joints all benefit from an increased range of motion. Every time you put your leg out in a corner, you risk sliding out and injuring your hip, knee or ankle. Increased mobility can help prevent these small mishaps from turning into bigger problems.
3. Diet – The Holidays are almost done. With turkey, stuffing and more pies than people, your week’s worth of cardio and strength training went out the window. Throw in the flowing alcohol during New Year’s and you just got tag teamed like old fashion wrestling. Like the old saying goes, you are what you eat. You wouldn’t put diesel in your bike would you? I really hope you said no. Keep it simple with complex carbs throughout the day and don’t skimp on the protein (around .75g per pound of body weight).
4. Variety – Change it up. Often. Changing exercises confuses your body and encourages more gains. Different angles, utilizing balance boards, or completely different exercises all help you stay fresh and interested in training. Running on a treadmill is great, but switch it up and get on a stationary bike. Or even run outside. Varying your program’s exercises will challenge your body to adapt and overcome.
5. Rest – Recovery is your best friend. Getting to bed on time before a big race and sleeping 8 hours will make a huge difference in training. Sleep releases growth hormones and repairs the damage done to the body. When you don’t get enough sleep, your body cannot cope with the stress you put on it and you are constantly tearing yourself down. Not only is sleep important, but recovery days and weeks are essential. Doing intense cardio two days in a row does not promote gains in anything. You over train and this results in lost time and terrible results.
This past week’s weather has been pretty crazy for us Floridians. For a few consecutive days, it did not get out of the 50’s and at night we had low 30’s. I am not used to this weather and it kind of caught me off guard. Whenever I would try to work out, I found that I had to take more time than usual to get warmed up. No longer could I just do a few light sets or walk on the treadmill for a few minutes, but instead I had to take much more time to feel I was ready to start.
If you have ever seen the Discovery Channel when they follow any kind of predator, the animal always stretches immediately after waking up. He stretches his whole body out, readying himself for the intensity of the hunt. Kind of sounds like riding doesn’t it? Moto is a whole body stressor and requires you to prepare prior to “hunting.” Going out cold limits your range of motion in your joints which puts you at risk for both strains and sprains.
Doing some sort of light calisthenics gets the blood flowing and pumps oxygen through your muscles. As you do these light movements, you actually raise your body temperature. Even simple movements like jumping jacks, pushups, and squats can be sufficient. Once, you get your heart rate up, you can then perform static stretching. Bouncing while you stretch can actually lead to minor strains in both warm and cold weather, so no bouncing!
Now that the temperatures are dropping, this is even more important. Injuring yourself because you didn’t stretch and warm up is the worst feeling because it is something you can easily prevent. To recap, do some light movements to get the heart rate up and blood flowing. Then you can start to stretch. As always, make sure you take a parade lap in your first moto. Better safe than sorry.
The dates and tracks are set. It’s coming sooner than you think as some Area Qualifiers are in mid February. I will also have an article tomorrow as well, so stay tuned!
If you don’t think HFCS is bad, have a look at this:
It’ll make you think twice next time you order a large Coke at Micky-D’s.
Over the years, products have been advertised to weekend warriors that say it will help take you to the next level. Some of these have a place in anyone’s training program, while others have a place in the garbage. One product that I have recently come across is the Equalibryum bracelet. After reading the good review from Donn Maeda in Transworld, I decided to try it out.
So what is it? According to the website, Equalibryum is “wearable sports technology designed to increase the body’s Equilibrioception or sense of balance giving our customers greater confidence when they compete. “ It utilizes “technology combined with natural frequencies embedded in our hexagon holograms combined with titanium infused silicone.” Sounds complicated. It basically uses the hexagons and titanium to align the body’s natural frequencies to give you a better sense of strength, balance and confidence when competing.
Equalibryum says you can wear the bracelet all of the time or just when you compete. I have had it about a week and wear all the time. The first time I put it on was right after working out. I was feeling pretty exhausted from the gym, but after about 20 minutes with the bracelet on, I felt like I had more energy. A few days later I started to feel some aches from old riding injuries go away. It wasn’t a drastic change, but a noticeable one. Playing racquet ball with it actually helped during the game and the next day with the soreness.
Like I said before, I have only it for about a week now. It seems to be working, but it is by no means a miracle device. They have Davi Millsaps, Adam Cianciarulo, Ashley Fiolek and Ryan Morias wearing them and with some big names like this, it has to be working. What I really like about it is that they have a 30 Day Money Back Guarantee. So in about 2 weeks, I am going to make a decision if I should keep it or not. If you have one or used to wear one, I would like to know. Right now, I am pretty happy with it, but I am always looking for everyone’s opinion.
Over the past year and half, I have been writing and researching ways to train for motocross. I have come across various forms of training and techniques that can help anyone become a stronger, better rider. However, one concept has really been the center of controversy for some time now. In this spot light, Cross Fit has been regarded by some as the greatest thing under the sun for preparing for motocross; others call it dangerous, as they say it puts you at a greater risk for injury.
First of all, you might be thinking “what the hell is Cross Fit?” Cross Fit is a type of training that incorporates functional, compound movements and strings these exercises into a high intensity, pseudo – circuit training workout. There are plenty of explosive movements and your heart rate is constantly elevated. Each day there is a new workout, coincidentally, called the “Workout of the Day” and it is never the same.
Since the workouts always keep you guessing, you sometimes go from your traditional number of sets and reps with rest in between to timed workouts. This is where some people have a bone to pick with Cross Fit. Many of the movements used are Olympic style exercises like the Snatch and Power Clean. If you don’t have these techniques down, you will hurt yourself, plain and simple. Yet, Cross Fit tries to get through these exercises quickly. The same goes for Power lifting movements such as dead lifts, squats and bench press.
When I hear people say that this is method of training is dangerous, I say you have to look at the situation. You would not put a C rider on the line at Anaheim I would you? Of course you wouldn’t. They don’t have the experience or skill level to try to be competitive. The same goes for Cross Fit; if you don’t have the correct technique for the movements, then don’t do it yet. It is a matter of each individual’s level of fitness. I love the idea of doing functional exercises at a high intensity because that really simulates riding.
However, even if you are doing Cross Fit, I would not recommend it as your sole means of preparation for racing. Because it is so intense, I would wait until you are getting close to race season where you are about to peak in your fitness. Trying to maintain enough energy for the weekend races and doing Cross Fit 3 days a week would be over kill. As far as my opinion, if you have the knowledge and techniques down, go for it. If you don’t, save yourself the pain and wait.
If you like Cross Fit or even if you hate it, let us know and leave a comment!