5 tips to train right

When I first starting training for motocross, I really didn’t know much about anything related to fitness at all.  I would run 2 miles a few times a week, do some push ups, crunches and call it a day.  However, when I dived into the topic of athletic performance, I realized I was not training in the correct way.  I thought my hard work out pay off on the track, but it just wasn’t working.  That is why I created site; to help people avoid the mistakes I made.  So here are a few tips to help keep you on the right path.

Periodization

This means cycling your training.  Do not do the same thing over and over again.  If you have a period where you cannot ride the bike, work on your strength and do longer, easier cardio sessions.  However, if you are in season and the races are coming up soon, interval training is the better choice.  This cyclical training method helps keep your body from getting burnt out, you won’t get bored with your training and you specifically train for the conditions at hand.

Compound Movements

If you are moving up classes this year or you are just trying to get stronger for moto, your typical “juice-head” routine is not going to work for you.  A racer and gym rat are opposite sides of the spectrum.  For moto, we need functional and multi joint movements.  For example, some really solid exercises would be dead lifts, bench press, pull ups, front squats and some abdominal exercises with medicine balls.  Your legs, core and back play a huge role in endurance and form on the bike.

Stretch

One of the most overlooked aspects of a training regiment is incorporating some sort stretching.  Stretching before and after any kind of physical activity helps warm up the muscle and gets the joints ready for movement.  Obviously, your flexibility is improved, but it also helps prevent injuries in crashes and can even help improve strength.

Easy Cardio

Don’t be afraid to do some longer, easier cardio when you aren’t racing much.  This lays down a solid foundation for your aerobic capacity and you can build up from there.  Keeping your heart rate around 70%-80% of you maximum heart rate for about 30 minutes will be a good way to keep you in shape, but not over do it.  Don’t limit yourself to just running; jump ropes, stationary bikes and swimming are excellent alternatives to running on a treadmill.

Have Confidence

If you have been putting in the hard work during the week, you should roll up the gate knowing you can run with anybody lined up.  Training hard makes the race the easiest part of your week.  You prepare your body, so why not prepare yourself mentally?  Confidence in this sport will take you a long way, so keep a positive mindset and everything will fall into place.


Posted on Jun 18 2010, under Training | 2 Comments »


2 Responses to “5 tips to train right”

  1. man, I need more post !!

  2. There in the works D.

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