Training Help?????

[maf1188]

I'm really need your guys help, I started training for the up and coming motocross year about 3 weeks ago. I'm not really sure what a good training regimen would be. Last year was my first year riding motocross and I really just worried about becoming better on the bike and was able to become a Top 10 rider by the end of the year without training. Now this year I want to be in very good shape. Here is what I have been doing the last three weeks:

Weight Lifting- 45 mins.- Monday-Friday
Bicycling- 10 miles- Monday-Saturday

And I'm seeing results I have lost 20lbs. But I guess my question is will you guys help me set a good training regimen up. Oh and i'm 17 and i'm 5'9 and weigh 215. Thanks Michael

[crfjedi393]

I'm sure you will get some good advice before this thread gets buried. What you're doing sounds good but I have found that nothing really works as well as turning laps. However, I see you're in Ohio, so I guess that won't work for you. I'm 44 and I ride at least twice per week. That keeps me in racing condition. Well, for the over 40 class, anyway. You'll get some good advice. I've seen a thread like this before.

[crfjedi393]

Here's a link from a few months back just to give you some initial input.
[Only registered and activated users can see links. ]
You'll just have to sift out the nonsense.

[robertc]

well, i lift weights every other day.
BENCH: 8 reps-155, 6 reps-165, 4 reps-170, and I usally can get this but 2 reps of 185
INCLINE: 3 sets of 135
SQUAT: 3 sets of 5 with 225

and when i go to the gym i do 4 miles on the bike thing.

im 6'3" and 170lbs.

[robertc]

oh yea...i also do biceps/triceps when i can too. 3 sets 10 reps of 30/60

[Florida 393]

maf,
If you do a lot of weight training you need to rotate the body parts with rest in between sprcific body part workouts. With out proper rest the muscle cannot rebuild quickly enough to overcome the build up of glycemic acids. Don't over do arm work or arm pump can become a problem for you. Get your legs, abdomen and back strong but supple. stretch a lot before and after a workout, run or ride.

Diet will be important too. You need a balance for muscle and endurance support. Drinl a lot of water and avoid carbonated and sugary drinks. I'd find some books at the library regarding work outs and diet for athletes. I got several when I was doing a lot of weight work for power lifting and when I did running/cycling for a few years. You would be surprised at how much the bicycling health and training books help you with MX and off road cycling. For aerobic workout without the pounding running can do to knees a bicycle is hard to beat.

Jedi hit on the single best workout for an MX rider, doing laps. At race speed as much as possible with lots of water. Good luck and read the link to the thread listed above. Please keep us posted.

Bill

[maf1188]

Originally Posted by Florida 393

maf,
If you do a lot of weight training you need to rotate the body parts with rest in between sprcific body part workouts. With out proper rest the muscle cannot rebuild quickly enough to overcome the build up of glycemic acids. Don't over do arm work or arm pump can become a problem for you. Get your legs, abdomen and back strong but supple. stretch a lot before and after a workout, run or ride.

Diet will be important too. You need a balance for muscle and endurance support. Drinl a lot of water and avoid carbonated and sugary drinks. I'd find some books at the library regarding work outs and diet for athletes. I got several when I was doing a lot of weight work for power lifting and when I did running/cycling for a few years. You would be surprised at how much the bicycling health and training books help you with MX and off road cycling. For aerobic workout without the pounding running can do to knees a bicycle is hard to beat.

Jedi hit on the single best workout for an MX rider, doing laps. At race speed as much as possible with lots of water. Good luck and read the link to the thread listed above. Please keep us posted.

Bill

So I should do Biceps, Triceps, and Chest on Monday, Wednesday, and Friday. Then do my Back, and Legs. Should I keep riding my mountain bike 10-15 miles everyday? And when it was warm last year I rode 1-2 times a week, but this year I'm gonna hit the track atleast 2-3 times a week. Thanks for your input.

[Florida 393]

Maf,
If you want to work out 5 days a week I guess that alteration is good. I used a four day on three day off or two on, one off, two on, two off alteration for weight work. I rode on Sundays at a race and alternate days during the week since in the 70's I could ride in the borrow pit we made into a track 1 mile from the house.

When I ran I did six days a week and added cycling every other day. When I cycled to college I ran five days a week. I recovered faster from the running than from the weights. We worked weights very hard for power lifting with high weights and low reps with strict form. I would not advise that for MX. Light weights, high reps and recovery days with a good diet and lots of water. I also used several multi-vitamin packs daily for recovery. Good luck this year with your racing, I miss hard training but I know what would happen to my back and the titanium plates and screws if I started that again.

Bill

[Macho393]

For me,I started to run again. There is nothing like pushing your own weight around for miles. Its the best thing for endurance. Just get some good shoes and wear enough clothing. My goal since I started back is 3 miles in 30 minutes. I'm just about there now. After that it will be 4 miles in 30 minutes. Then 5 miles in 30 minutes. I also run off road(lol Im a woods guy) so I can't just set a simple pace.
If you lift weights I would like to add do a push -pull work out. Its that simple. 1st,3th day do everything that you push away from your body. The 2nd 4th day do everything that you can to pull weight towards you. You will not bulk up but you will have plenty of strength.

As for me I GOT TO GET AWAY FROM SODAS'. My weight goal is to be at 160 pounds b4 the next GMB race. Im currtently at 185 poounds!!!1OH MY!!!!!!!

[maf1188]

I quit drinking pop, and thats why I think I lost most of my weight. I made a good workout for myself with your guys help. I am stepping it up every 2 weeks until I get into hardcore training and then I will just keep it steady. My 2 days off will be Saturday and Sunday. Is bicycling just as good as running because I have trouble with running long periods because I broke my leg and crushed my ankle 2 years ago and I havn't been able to run for long periods without having a good amount of pain. Thanks guys Michael

[Macho393]

its the next best thing. but remember if you ain't pedaling your coasting........get it.

[maf1188]

Does this look like a good program to workout with and be in good shape.

Monday | Day 1 -Legs
Tuesday | Day 2 -Shoulder-Calves
Wednesday | Day 3 -Rest
Thursday | Day 4 -Back-Forearms
Friday | Day 5 -Chest-Calves
Saturday | Day 6 -Triceps-Biceps
Sunday | Day 7 -Rest

[LoKi]

Originally Posted by maf1188

I'm really need your guys help, I started training for the up and coming motocross year about 3 weeks ago. I'm not really sure what a good training regimen would be. Last year was my first year riding motocross and I really just worried about becoming better on the bike and was able to become a Top 10 rider by the end of the year without training. Now this year I want to be in very good shape. Here is what I have been doing the last three weeks:

Weight Lifting- 45 mins.- Monday-Friday
Bicycling- 10 miles- Monday-Saturday

And I'm seeing results I have lost 20lbs. But I guess my question is will you guys help me set a good training regimen up. Oh and i'm 17 and i'm 5'9 and weigh 215. Thanks Michael

Lay off the ho ho's.

Diet has everything to do with health. You find eating right will help out far more, and also free up such a heavy regimen.

[911_Racing_Dad]

Michael,
Glad to see your dedication. Nat is working hard to get back in shape after a few months off the bike. Be sure that you do not burn yourself out. A steady program that you can carry into the racing season is important. You have my number, give me a call and I can explain Nat's schedule and maybe work out some times for you to ride with us. We are riding at least 3 days a week this winter

[maf1188]

Well after hearing some things about giving your muscles rest in between weight lifting days I have made a new schedule and I think this one will be a really good I have called and talked to 911racingdad and he said what i'm doing is good so i'm gonna stick with this one. And I feel better after starting this one before I was just really tired and now I'm perfectly fine and love working out, here is my training schedule:

Full body weight lifting: Monday, Wednesday, Friday

Run/Jog 30min: Monday-Friday

Walk 30min: Monday-Friday

Saturday and Sunday are days off.

[Drew778]

I could never keep up with a steady work out, I'm going to go back to push ups, sit ups, and some running whenever I get a chance.

The past 3 weeks I've been lifting with free wieght 4 times a week during work, but when I ride on Saturdays, I'm stiff and get arm pump fast.

I have no idea

[bigtree686]

lots of great input. this is a real good article i like to change up quite a bit so i check here for good ideas [Only registered and activated users can see links. ] hope that helps.

[Coach Seiji]

Fitness is always changing, it is either going up or going down, it never stays constant. In order to make sure you are moving forward all the time, make sure you gradually and progressivley add training loads. You can increase duration, intensity, and frequency of exericse. In general terms you never increase duration and frequency at the same time. This means if you ride your bicycle faster then you should ride it for less time. This also means if you use more weight for an exercise, then you do less repetitions. Frequency simply means how many times per week. You also need to remember that you get more fit when you are resting. When you are training, you are actually getting slower since you are breaking systems down and depleting energy stores. When you rest, you recover and build your systems up stronger than before. Half of training is recvoery, exaclty half. You should schedule in periodic weeks of lighter training to give your body the chance to actually get more fit and stronger. Usually training periods are 4 weeks: 3 weeks of progressivley increasing training loads and then one week of way less work for a rest and recovery week. Then when you start the next training period you start at a higher level than the first week of the last training period.

A very efficient use of gym time is to do circuit training. This means for example you do 3 lower body exercises all in a row without resting between sets and repeat this "circuit" for the desired number of sets for each exercise. Then you get on a cardio machnie for a cardio circuit of say 10 minutes. Then do a core circuit, again without stopping between the sets of different exercises, and bam, back on cardio. Do an upper body circuit and finish off with the last 10 minutes of cardio. Just an example, you can mix it up in a million different ways. The point is you are getting both cardio and strength training and you are in constant motion for the duration of the workout so your metabolism doesn't have a chance to slow down during the workout. Very time efficient and will burn a lot more calories than doing a set, stopping, resting, doing another set, etc. Exercises are best run where opposing muscle groups are used back to back.

Best of luck to you and good training to you this week!!

[Imahoot393]

Coach- very good info. Thanks for posting it all for us.

I have been working out part time with a fitness trainer with the obvious goal to lose weight and also have more muscle to ride the 450 instead of it riding me. I have to admit working out consistently really made a difference on the track last Friday. First of all, I rode for 3.5 hours at Elsinore and I only came off the track once to check myself out after a crash and to get water. I was on the track the WHOLE time. That was a huge difference.

Lifting weights helped and the bike really was not quite as heavy for me and was more managable.

The workout my trainer gave me coincides with what Coach said with a little variance.

I do cardio on the bike with my heartrate somewhat pumping for two minutes(for me that is 155-165). After two minutes I bump it up to the 80-85% heartrate (for me that is 175-180). Ride like crazy for one minute. Then relax for one minute and go down to the low level. Then haul but and get my heartrate back up again for one minute. Then rest for two minutes. Repeating this for as long as I can go. I have to tell you I can do 35 minutes on the elliptus machine on a really high level but I can only do this bike workout for a max of fifteen minutes.

Weights he has me doing the circuit training like coach said. I place two sets of weights in bursts. So I do a leg press for 2 reps of 12 then I do reverse lunges all without stopping. Then I rest a little and then hop on my next two machines. Basically I work my whole body. He has me doing a lot of machines that I never would have tried before to encourage strengh in my back such as a rowing machine and a few others. It does the arms but also increases back strength.

This is just what I have done. Not that I know what I am doing but my trainer is really good and he is also a sports trainer. I wouldn't say that I am only on a sports training program but overall I think it has helped with riding quite a bit. Most of you know that I am riding Zoo's 450 now and that thing used to just kill me and I was so sore the next day. With all the new workouts, I was harldy sore after all that riding. Personally I have only lost a pound but I feel so much more energetic and toned.

Anyone else working out and have a program that they are doing?

[The Baron]

I used to lift pretty heavily when i was 18-20 and went from 175 lbs to 215 of rock hard muscle between 18 and 19. Then I had a motorcycle wreck and couldn't lift anymore. I subsequently gained 35lbs and lost a lot of strength because I was still eating the same amount of food that I did when I was lifting. I tend to dive headfirst into excercise still and have learned to cool it. MX needs lean, strong muscles and lots of cardio. I made the mistake of doing curls, triceps and a lot of arm excercises thinking it would help me with arm pump. WRONG!!! It was awful, my arms pumped so bad for weeks after that I couldn't even hang on to the bike.

Concentrate on cardio, legs, core and very light upper body weight training. When I say very light, I mean very, very light. Approx. 30-40% of max weight. Do a ton of reps to get the burn, but you don't want to build muscle mass, you just want to strengthen and tone what you have.

Diet is very important also, especially if you are a little overweight. Eat small, frequent meals during the day. I like a piece of toast in the morning (I like Rye), a grilled chicken breast for lunch, some yogurt mid afternoon, for dinner some lean meat like fish (I like grilled or broiled Cod) and a nice big salad with Low fat Italian dressing, then around 9-10pm I'll have a piece of string cheese or something small. I also like to drink a big glass of 1% milk with dinner because it helps me feel fuller. Stay away from a lot of salt.

Be sure to drink lots of water, stay away from soda, caffeine, and too much juice (lotsa sugar).