Mental Fortitude
After the week long break, we came back to High Point. The local boy Darryn Durham came out blazing in the first moto and led almost the entire race before giving the race win to Blake Baggett and Payton’s power house. Always one to root for the underdog, I was pumped to see “Double D” up front. However, you could tell that as the race wore on, little mistakes added up as he dropped to 4th by the end of the moto. On a big stage like that, it is good for Darryn to get some lead time, but learning from his mistakes could set up him for much better finishes in the future. Let’s look at this first moto through two perspectives: first Darryn and second, Blake.
DD37
Being the local at a big race is a huge advantage. You know the soil, how and where the track gets the roughest and solid lines later in the moto. However, with that home town feeling comes a greater amount of pressure from not only yourself, but fans and sponsors. Granted, not every racer is going to feel pressure from sponsors, so this could be parents, friends or anyone that supports you. Channeling this pressure into confidence could mean the difference between a podium and great experience or a moto you would rather forget.
With the home turf advantage you know the good lines, what gates to avoid and how to ride the track best. Not to take anything away from Darryn, but Baggett was simply faster than him. However, getting creative at the end of the day and using the local knowledge will help tremendously. Durham had solid lines late in the moto, but those silly mistakes cost him big. This goes directly back to confidence; this is your track and you are fast there. Ride your own race and charge ahead.
BB57
So far this season, what is there to say about Baggett? The kid is literally unstoppable late in the race. When you line up to the gate, you know that you will throw down the fastest lap late in the race and crush those last few people ahead of you. When you come to the line that prepared, nothing can stop you, but yourself. He almost reminds me of Mike LaRocco (and RC) because he will hunt you down no matter what. When Baggett saw Durham, it was blood in the water.
Having the knowledge of winning was a huge advantage over Durham. Baggett simply applied too much pressure and Darryn cracked. That comfortable feeling of knowing that you will pass the leader helped BB57 to take the checkers. He knows exactly what it takes to win and executed it without hesitation.
What this boils down to is mental fortitude. Staying strong and having confidence in your advantages will help you tremendously. When things can’t seem to go your way, keep plugging through and things will turn around. We all have to ride the same track, so have self-assurance in your abilities to make things happen.
The Natural Pain Reliever: Glucosamine
Over the years of riding, I have accumulated a few injuries. Although, I have not broken anything (knock on wood), I have been knocked out one too many times and had plenty of hard get offs. With these crashes and mishaps comes the painful morning after where every single bone and muscle fiber aches. The abuse your joints and cartilage take each moto is more than you think. The constant wear on these points will have you feeling the effects. Sure you can pop an aspirin once in a while, but the chronic aches can’t be dealt with this method.
I am not one to get on medication easily, so I look for the natural way first. One of the best pain “relievers” I have ever taken is glucosamine. This little gem is an amino sugar that is related to ingredients in joint cartilage and synovial fluid. Glucosamine is already in your body as it helps molecules that help repair the cartilage and other tissues throughout the body. As you get older, you lose more and more of this molecule which leads to a decrease in resiliency in the connective tissue. Often times, you will see the glucosamine supplements paired with chondroitin sulfate. This draws water into the connective tissue, that the glucosamine is repairing, and gives it even more resiliency.
Often times you can find this at any grocery store or pharmacy. It normally takes a day or two to kick in, but you will notice a difference. I have had knee trouble since a first turn crash in 2007 and this has helped tremendously. The capsules are usually in 1500mg. With this dosage, I would recommend taking 2 or 3 daily. This isn’t a miracle pill by any means, but the effects are definitely noticeable. Like any other type of supplement, this requires you to stay consistent every day, every week. When you miss a few days, you will start to feel those old aches coming back.
Buy a bottle, stick with it for a few days and I promise you won’t regret it.
Moto Superfoods
Like the old saying goes, you are what you eat. Chugging a can of Rockstar and chowing down on funnel cake before the gate drops is not the best method of fueling your body. Obviously, eating a balanced diet with frequent meals will ensure plenty of energy throughout the day. However, by adding a few foods that have been dubbed “super foods” by many, you can further enhance recovery and be ready for your next moto. You don’t need to load up and eat these foods constantly, just add them in to your normal diet.
Greek Yogurt
This is great at almost any time of the day and especially a few hours before riding. You can throw some fruit and protein powder together and you have an awesome snack. Greek yogurt is full of pro-biotics that keep your digestive system normal as well as higher calcium content than that of other dairy products. This is also good for people who are sensitive to lactose and cannot handle milk. Look for Greek yogurt that has been fortified with vitamin D as well.
Salmon
This fish is packed with omega-3 fatty acids, iron and protein. Iron helps the body in the production of hemoglobin, which carries oxygen in the red blood cells. A lack of iron has been known to cause a decrease in fatigue. The omega-3 is considered to be a good fat that reduces inflammation in the body. This fish isn’t too heavy on the stomach and is delicious when grilled. Combine this lean fish with some greens and salsa to make a great salad for dinner.
Nuts
Go to Publix, or where ever you grocery shop, and pick up some assorted nuts. These little guys are loaded with the “good” fats like the salmon and have plenty of antioxidents. They are pretty calorie dense, so just grab a handful and you are set. Munch on them between motos, at night or whenever you are hungry. Again, like the other foods on here, you can add them to just about any meal for extra flavor and texture.
Blueberries
At my local Publix, these guys were on sale and grabbed 3 cartons. I ended up eating a whole one in a day and went back for more. Blueberries are one of the best berries because they are full of antioxidents, maintain blood sugar levels and some say they act as mild anti depressants. This is a great food for those on the Paleo-Diet. Look for cartons with darker berries; the darker, the better.
Kiwis
Dig in my friend. One large kiwi contains your daily requirement for vitamin C, which is an immune system booster. Not only does this fruit have vitamin C, but it also has potassium, fiber and vitamins A and E. Just like the blueberries, this is a perfect fruit for you cave men dieters. Mix some kiwis and bananas at the track for some cramping protection from the potassium.
Posterior Core Development
If you have read my site for over a day, you will see where I stand on strength training. Obviously, cardio is very important, but for me resistance training is what helps you push hard on a rough track, not that 10 mile run you did. However, cardiovascular training and resistance training build off of each other. Take this week at Freestone for example; the track was rough and extremely hot. As the track gets rougher, your muscular strength and endurance will help keep the bike under control in the braking bumps, those monstrous whoops and any close calls you have.
Most of this strength stems from your core. The core consists of 3 main parts: abdominals, lower back and glutes (that’s your butt if you slept through anatomy). There are simple exercises that can work the abs and lower back like leg raises and deadlifts, but how and why would you work the glutes? When doing lower body movements like squats, deadlifts, or lunges, your glutes assist the primary muscle groups and maintain stability when balancing to prevent you from falling to one side.
One exercise that targets both the hip flexors and glutes is the hip thrust. This movement looks a little crazy, but it very effective for posterior chain development. By throwing in this movement, you can build upon your current core strength and you will see that you can squat and deadlift more. Often times, imbalances between protagonist and antagonist muscles can cause mild injuries that may lead to bigger problems. When you add the hip thrust, you completely develop your core.
It is important to remember that you begin with light weight to get the movement down. Start with the bar and then work your way up to a weight where you can 15 to 20 reps.
Here is a quick look at the hip thrust:
Uphill Battles
A grassroots motocross track is long, rough, and has plenty of elevation changes. Just thinking of Glen Helen brings monstrous and power robbing hills to mind. Even if your local track doesn’t have steep uphills, the same technique is needed to efficiently maintain speed.
The foundation of proper motocross technique tells you to keep your head up and vision fixed on the next obstacle. If there is a corner before the uphill, look for the smoothest line possible that will set you up for your line up the hill. Remember to flow through the turn clean and smooth as this will maintain drive and the rear wheel provide plenty of traction.
As you exit the corner or previous section, keep your rear wheel on that ground as much as possible. This will give you constant, linear drive up the hill. This can be done by riding in a gear high than normal. This doesn’t mean to chug up the hill, but you want to keep your bike in an RPM range where the power allows the front wheel to lighten up and skim the surface. If you are in too low of a gear and revving, the suspension is going to load and bounce, not absorb the bumps.
When you are approaching the top of the hill and begin to lose power, your best bet is to fan the clutch. Remember, when you fan the clutch, there is no power going to the ground. So, fan the clutch only when necessary and if things slow down too much, shift down. However, be aware that down shifting may put you too high in the RPM range. Most uphills are going to be rough, so grip with your knees. This and the right gear can keep you out of trouble.
Uphills are simply straights with some vertical grade as body position should be just behind the neutral attack position. It is important to look ahead so you set up for smooth line and start your drive off right. This ensures a faster way up the hill than your competition. Smooth throttle application and the right gear is something that is different for every uphill situation. So, experiment with different lines and gears to get an idea of what the optimal combo is.
Heat Acclimation 101
The Great Outdoors are upon us! What a way to start out the series. Chad Reed and Blake Baggett both put on incredible charges through the pack to take the overall. To be honest, I was extremely surprised the raw speed Baggett had at the end of the moto after training heavily for the Supercross season. Granted, temperatures were not as hot as years past, but the literal night and day difference between the two types of racing can wreak havoc on the body. Getting accustomed to the summer time temperatures is mandatory, especially if you live in the Southeast and/or plan on racing Loretta’s.
Heat acclimation is a process that should be taken seriously. Temperatures down here in Florida have been nice the past 2 weeks, but it has risen back to the normal 90o and above mark. When the body is in warmer weather, it makes physiological adaptations to compensate for its environment. For example, there is an increase in heart rate, sweat rate and blood flow is increased to the skin to try and cool the body down. This is why people with fair complexions look flushed.
The best time frame to get accustomed to higher temperatures is around 2 weeks. In the first 5 days, heart rate decreases and perceived exertion is much lower during exercise. In the second week, electrolyte conservation is utilized to help the muscles firing and keeping the body hydrated. If performing at normal levels of intensity in warmer weather, you will notice it is much harder to carry out the regimented workout. The body is forcing blood to not only the skeletal muscles, but also to the skin to maintain regular core temperatures. Because of this, it is recommended that you take things easy the first week and do less intense workouts to allow the body to adapt to the stress.
One important part of this process is to weigh yourself before and after workouts. If you are in hot enough environments, you will lose a few pounds from water weight. It is extremely important to know how much weight you’ve lost so you can rehydrate and see if you are drinking enough liquids. For example, if you weigh 150lbs on Monday and go for a run outside to come back and see you’ve lost 2lbs. This means you must rehydrate yourself back to 150lbs. If, the next day you weigh yourself and you are only at 149, you are not ready to workout outside. By constantly losing this water weight, you deplete yourself of electrolytes and water.
Take things easy to make sure your ready for the heat. Heat exhaustion and stroke are not fun, so save yourself the misery and work your way up to the normal intensities. Trying to speed things up in a hoodie and sweat pants is not the best idea as well. Like I said before, your heart is working overtime to supply the skeletal muscles and skin with blood. You are only putting more, unnecessary strain on your cardiovascular system as well as an increased rate of water loss. Just don’t do it.
