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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Putting it all together
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[QUOTE="skmcbride, post: 157425, member: 23265"] I believe that there is no better substitute for training for an activity than that specific activity. Therefore, the bulk of your training should be spent in the saddle and a basic level of fittness is assumed. Duplicating race intensity when you ride is also essential. As with most modern programs a hard day/light day approach is not a bad way to go, with particular focus spent on weak points or race type (ex. enduro vs. mx). Gym work-outs should focus on similar demands of riding: cardio, muscular endurance, and muscular strength (legs before arms) in that order of importance. For cardio, I would recommend an elliptical trainer, body walk machine, stationary or mountain biking. They better duplicate the lower extremity demands of riding. Running, my personal favorite is fine but tends to weaken legs at low intensity (jogging). If you like to run try to work your way up to intervals or hill work- outs once a week. I also make a hagit of some leg work in the gym. Cardio work-outs should be built up to > 45mins at least 3X/ week with one of the work-outs at high intensity. Sounds like you are fit (RHR=43) but lack some intensity in your cardio. A good weight routine for mx'ers uses 3X/week higher rep. (10-15) lower weight with little to no rest between sets. Work opposite muscle groups each set doing 3 sets per body part. Don't forget the abs. It will be hard at first, but can be done < 1 hour for entire upper-body especially with machines. Avoid use of wrist straps and weight belts with concentration on good technique. A good personal trainer should be able to set you up. I am certainly far from an expert level rider, but I have placed well in many events beating superior technical riders with conditioning. It allows you to finish strong as others are fading. I have very little accessible riding area so I spend more time training off the bike, Maryland has limited riding. Your results will not lie. If you are dropping more points (enduro) or positions (mx) in the second half of a race it is likely because of relative conditioning to other riders ( need more time in gym, especially cardio). If you are staying consistent (midpack or better) through-out race you probably need more saddle time. Of course everybody is different and there exsist no single formula. I also agree with cleaning up your diet ( a whole other topic). Watch out for over-training and try to taper for race day. If you race every weekend you would obviously need to modify. For example: no high intensity work-outs after Thursday (riding or the gym) and at least one day of complete rest (work not included). Hope this helps. Good Luck! [/QUOTE]
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Forums
MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Putting it all together
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