Rowing for Moto

This has been used by Olympians since it was invented in the early 80's.  So it's good enough for you. Anyone who has been around motocross and trains has heard about the benefits from rowing.  Machines like the Concept2 Rower have helped many pros step their game up tremendously.  If you put everything you have into the exercise, you can burn over 100 calories in less than 6 minutes.  That’s pretty good, but the way in which your body works is more beneficial than the burnt calories. 

With a rower, you are working the body by using large muscle groups.  That’s really a key point to remember when training for motocross.  Because you use both lower and upper body when riding, rowing is perfect.  Although stationary bikes and running are great forms of cardio, they only work the lower body, while the rower works your back, arms and shoulders, as well.  The cardio aspect of the rower often over shadows the muscular endurance part.  When you are on the last few laps of a long moto, your main muscle groups begin to fatigue from the stress of a rough track.  However, using the rower, you train your main moto muscles (such as your back, legs, and core) through interval and /or consistent periods of time.    

 For example, you can row for 500 meters at a fast pace, then slow down to recover and then repeat this process 4 – 6 times.  Or you can do a straight 10,000 meter row at a consistent pace.  There are also different ways to train like 1 minute hard, 1 minute easy, or do a couple 5,000 meter rows.  You can really tailor this machine to your moto needs.

Other benefits of this machine are flexibility and balance.  I have said it before in previous posts that flexibility is so important in this sport.  If you lay the bike over and your leg is out, you are putting yourself at risk to tear or pull something.  Have a look at my stretching article for more on flexibility.  Again, balance is key because you can keep yourself on two wheels if you get into a sketchy situation.     

I hear from a lot of people that they want to get serious and make a living at this.  Well, you need to get on a rower about 2 days a week and hit it hard.  This combines the benefits of a stationary bike and light strength training.  Your cardiovascular system and muscular endurance is stimulated in a manner that is as close to riding as possible.  Try it once and you’ll be hooked.

Posted on Sep 08 2009, under Training | No Comments »

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