Some training info

[VET393]

Off-Season Training
With the first round of the 2004 ACR Vintage MX Series only 3 months away, it's time to start training for the new season! Wintertime is a great time to combine indoor and outdoor activities to help round out your training program. We will be concentrating on cardio-fitness much more than strength training, as mx requires mostly cardio. As you progress with your training, your strength will also progress as a by-product of your cardio work. Let's start with your cardio requirements first, then the best way to achieve them:

You will need to find your max heart rate. This is not always the best way, but using a chart is one way to find your max HR. It works like this: Take 220, subtract your age and that is a starting point for your maxHR. For example, the average 40 year-old would have an average max heart rate of 180, a 45 year-old be 175, and so on. Now you need to find your Target Zone. 60% of your max HR = bottom of Target Zone. 75% of your max HR = top of Target Zone. Training in this range produces the best overall fitness results for the recreational athlete. If you have been sedentary for some time, you may want to start your program at as low as 50% of your max HR.

Cardio training has become very technical, with many zones the serious athlete must train in. Future articles will deal with this topic, but for now, we will just concentrate on 60 - 75%. Consult with your doctor before starting any training program.

A good heart-rate monitor is needed to help you attain and stay in your Target Zone. At this stage, you don't need anything too fancy - just one that gives you a constant readout and upper & lower settings, along with a wireless chest strap. Also, make sure it has a mounting adapter for use on your bicycle. Brands like Polar, Sigma, Nike and others have very good models. Expect to pay $55 - 125.

As for what to do with your new-found Target Zone, staying in it for at least 40 minutes, 3-4 times a week is a good start. Start slowly for the first few months. Do not try to attain the top of your Target Zone right away. Take your time and you will gradually increase your performance. In time, you will naturally increase the time you spend training and your results will increase as well.

Let's talk about indoor training first : for those of you that already belong to a heath club or gym, avoid the weight machines and go straight to the "other" (and often unused) machines. True, sometimes the treadmills and bikes have lines, but most do not. Check out the rowing machine, stepper and climber. If your club has one, the Stepmill is very cool. It's a mini-escalator and you build coordination and strength, along with serious cardio fitness. If a pool is available, by all means, use it. Just doing laps will do wonders for you - water is hundreds of times more dense than air and you'd be amazed at the effort required to travel short distances!

As for home training, it doesn't take much to get a great workout in. Of course, a treadmill is one of the best things to have, but a good stepper will work also. Having a set of rollers or mag-trainer for your bicycle or an exercise bike is very important. A home rowing machine is great machine for mx'ers - gives a solid cardio and upper-body workout, as it mimics the motion of riding over bumpy ground. The combination of these three things - treadmill or stepper, exercise bike or rollers, and a rowing machine will really do the trick for you in the off-season.

Most people usually like to train with music. Experiment a little to find out what works best for you. Have fun with it and don't be afraid to raid your kids CD collection - the heavy stuff usually works best! For me, I like Megadeth on the treadmill, Pantera and Ozzy on the bike and Robin Trower on the rower. Actually, half the fun is trying out different music. With todays busy schedules, it's a real throwback to be able to listen to an album from start to finish. ( remember when you used to do that? ) Training with music helps to bring that back.

Outdoor Winter Training. There are lots of things to do outside in the winter but let's remember the goal: to stay in your Target Zone. If there is deep snow, snowshoeing is very effective and lots of fun. A brisk walk is usually all you need to reach it. Running in snowshoes is fun but check your monitior - you will likely go above your limit. If there is little or no snow, running or hiking is always one of the best things you can do. Small cleats are available to slip over your running shoes or hiking boots if there is ice.

Cross-country skiing is another fun and effective activity. Many golf courses have trails for the cross-country skier in the winter. You can always cut your own tracks after a snowfall on a local path or trail. If you make them off to one side, they will probably remain skiable. This is common in the Catskills and Adirondacks - hikers and snowshoers on one side of the trail and cc skiers on the other.

Mountain biking in the winter has its own special challenges - that nice, loamy trail in the summer turns into an icy, hard and unforgiving one in the winter! If conditions are good, use caution and enjoy. Otherwise, it might be best to wait for warmer weather.

Dress in layers, starting with a silk, poly, or other wicking base layer. Fleece is great for hats, gloves, socks and outer layers. Also, fleece running tights work well and are versatile.

Always bring water along. Just because it's cold out and you may not feel thirsty, don't overlook this item. Camelbaks or other drink-systems are good for this purpose. You can also pack in some carb-protein bars and energy gel packs like GU or Clif-Shot. Avoid stimulant ingredients such as caffeine.

It will always be more fun and safer if you train with a group or partner. It never feels like work when I'm out hittin' the trails with my pals. Make it fun and you'll always look forward to the next time.

Don't forget to consult with your doctor before starting your training program. Take your time and the results will come. Good luck and have fun with it!

[char393]

Great info Vet!!!

[Dell30rb]

WOW!

Great info!

[Woody_393]

Very nice info.

Ok, so 220-30=190
My Rev Limiter is 190 bpm
190*.60=114 bpm
190*.75=142.5

So my target range is 114 - 142 bpm

I'm going to have to look into a heart beat monitor. That would be very helpful. Anyone know of a good place to get one? Sears? I'll have a look online and see and report back.

Otherwise does anyone that has used one have a recommendation?

I'm going to start actually doing this. I'll start a thread of my own for it though.

Again, good info.

[VET393]

I've been trying to get going on this, I start on Excersize bike and go to weights. back and forth for about 30 min. Working my way up slowly, but getting into it.

[Woody_393]

You should start a new thread titled "Vet912's Personal Training Thread" and first tell us what you are doing, and then report back as you are doing it. Keep us informed so we can cheer you on, and give you crap when you slack.

I'm going to do the same thing.

[Woody_393]

Ok, for those (If anyone) that is interested. Big 5 Sporting Goods (the store) has the Cardio Zone 17 function heart rate monitor for $49 (regular $129).

Go here --> Specials to print out the coupon and head over.

Just thought I'd share. I'm pretty sure I'm going to get one.

[VET393]

Here is another place for a monitor

[Only registered and activated users can see links. ]

[MotoMan]

WOW!!

Great info here!

Awesome post!

[Dano426]

I will have to look into this... Thanks for the info Vet