Training Program

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#1
I am trying to keep in shape for dirt biking, and just for general health. I don't have a trainer and without someone standing there forcing you to exert yourself, it is hard to really give yourself a workout. Now it is probably just being lazy:|, but does anyone out there have a method that works?
 

Erick82

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#2
Nope, self motivation is the best. I just think about how tired I am at an end of a ride or moto and think that fealing sucks, I want to beable to push hard at the end, when everyone else is tired. To do that I must be in good shape
 

mxer842

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#3
find something you love doing, i like riding my bike so i go on 10mile bike rides whenever i can. if you hate runngin you will never run, but if you like to jump rope then that is what you should do. it could be something as simple as making sure you run your stairs in your house a few times a day as fast as you can.
 

jboomer

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#4
You know, I'm the worst when it comes to self-motivation. But, I'll tell you what, after running 3 times a week for a couple of weeks, I no longer got tired running 20 minute motos at the local track! Now that's motivation! It's easier to motivate yourself when you actually see results. The hard part about ANY program is staying motivated while waiting for those results. Yet, that's exactly what you have to do.
 

mxer842

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#5
actually most people i know hate running but i think it is refreshing, not only will you not be tired after motos but you'll have more energy all the time.
 
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#6
Yea, I'm have been working on a lot of upper body strength. Will that help for dirt riding at all?
 

MXFastGuy

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#7
One thing that works good for me is circuit training, or interval training.

I set the timer on my watch for 3 minutes (countdown-repeat cycle). I cycle through different exercises, about 10 or 12 stations in total. I usually go through fast run on treadmill, pushups/situps, jump rope, weights, and throw a stretching block in there somewhere for some rest!

Makes the workout go fast, and seems to be a well-rounded one as well.
 

jboomer

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#8
I feel great after running too. I think I hated it most initially because it HURT so bad! But, after about 3 weeks of running 3 times a week, the pain subsided and it became ALMOST enjoyable!
 

speedyts49

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#9
I have been doing upper body lifting workouts followed by 30 to 40 minutes on a stationary bike for lower body and endurance 3 times a week. Thanks to the local YMCA for a place to do it all. It helps me a lot out there.
tom
 

Erick82

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#10
Red Rider total body strength and endurance is key. Lifting weight will help in handling and controlling the bike, upper body wise. But back and leg strength and endurance is probly more important to absorbe the landings and keep you strong through out the moto. The excersise bike will provide the endurance and some strength, but I would suppliment that with some squats for additional leg strength. You don't have to do 300lbs, just something your are comfortable with and can handle for 15 reps. Last year during the season I quit doing squats for about three months, because I thought just riding the mountain bike would give me the leg power, I was totally wrong and my riding suffered.
 
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#11
I just started a workout program every other day before school. I took alot of your guy's advice and put it together with help from some guys i race with. But since i haven't ran latly so know that i started I get pretty bad crampts even when I'm not real physically tired yet. Is there anything i can do to try and prevent this or should I just keep toughing it out by running harder?
 
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#12
If you are cramping up you probably should take it a little easier. Also, are you hydrating properly? I read somewhere that you need to drink half your body weight in water ex. 150LBS/2= 75. Need to Drink 75 OZ. of water to be properly hydrated. This will probably help your muscles from cramping up when running and overall program.
 

treefinder

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#13
I'd also suggest doing "Clean and Presses", they work a lot of different muscle groups (quads, upper back, shoulders) in a short amount of time. You do not need to pile a lot of weight on, I do 15 reps x 3 sets with the 45 lb bar and I'm ready to keel over.
 

speedyts49

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#14
I found that I got cramps when number one I was not in shape and number two when I was not hydrated enough. The more I exercised the longer I could go before the cramps set in. Finally I no longer got them as long as I was hydrated of course.
tom
 
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#15
I used to work out and that was great, but running would be the best thing. Anything that can get your heart rate up and keep it up is the best. I used to jump rope for basketball and thats just as good.

For strength....it's all about repetition. Of course you want to gain muscle, but you/we arn't training to be Mr. Olympia. The point is do things in 25-30 reps to train your muscles for endurance NOT strength. That is key. Tom Grover who used to be Michael Jordan's personal trainer made him do things in repititions. Instead of doing 8-10 squats w/alot of weight, do 25-30 squats w/ less weight.