Combing cardio and strength training

Cardio has always been something that was hard to get motivated for.  However, it is necessary in order to be competitive and push hard the whole race.  Depending on the time of year, you could be doing those longer, less intense sessions or the shorter, more intense interval sessions.  One thing about motocross training or any training for that matter is you should always keep your routine fresh.  Doing the same thing all the time gets mind numbing and getting motivated becomes difficult.  By combining some light strength training exercises and interval training, you can get a quick, intense workout for your next race.

Cardiovascular training is basically keeping your heart rate up for extended periods of time.  Whether this is riding a road bike or running, your heart will not know the difference.  As you approach the race season, you can do more interval training and using the longer rides as recovery.

If things are getting a little stale for you and the interval training doesn’t sound too fun, mix it up.  You can take a simple compound lift like deadlifts and utilize this movement in your cardio plan.

For example, after warming up and stretching you can do this easy circuit 3 times.  After the third time, take a 60 second break and go at it 2 more times.

3 minutes on Stationary bike (Zone 3) straight into 15 – 20 reps of Deadlifts

After you complete this circuit, you can replace the Deadlifts with push ups (feet on medicine ball) then leg raises after that.  Keeping the reps higher and weight light, you maintain a high heart rate.  Because of the higher intensity, you want to take it easy the next day with a longer recovery ride.  If you choose to do this, do it in the middle of the week with a day between the workout and your race.

 


Posted on Apr 29 2011, under Training | No Comments »

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