Work out, how?

[Frakke]

I was wondering, we all know that motocross is a hard sport and you have to be in an excellent condition if you want to beat some of the other riders. So how do you guys prepare yourself for battle. Here is my story, hope you like it.
For three times a week I'll go running. I run from my home to an old sportsfield (used to be a school before it burned down). It's about 10 - 15 minutes running, in this 15min I also have to take 45 stairs (picture below) which I take twice so that are 90 stairs. When I arrive at the sportsfield, I do some pull-up's on the goal of an soccer terrain. (2 x 10 pull-up's). Then I start sprinting diagonal on the field (from one corner to another) and the withd of the field I step. I do this about then times. Then I do some pumping (2 x 10) again some pull-up's, and then I'm ready for the trip home (again the stairs). The other days in the week I work out a bit in the gym. I do some muscle training, but never to heavy. Always light weights but many excercises. From time to time I skip the running and go mountainbiking. For about 12 miles in the woods. Also sometimes I go long distance running. Usually I run for about 45 min to an hour. SO that's mine, let's see your's. Hope you all enjoyd it. OH yeah, I forgot. During season, I'll skip the running on wednesday and go riding with the bike. Probably the best training there is.

Here I am on the stairs with my dog who always join me (with great pleasure)

[Frakke]

I don't know if the previous pic works. Here am I doing some pull-up's

[Woody_393]

Uh... I wish I was doing something... Anything. With the snow I'm not even riding

I have stopped drinking pop and try to only drink water or milk.

It has helped A LOT, now if I just got off my lazy butt and did some real exercise I would be WAAAY better off.

[Frakke]

Sorry again, now it has to work normally; Let's see

[Dirtbikindad393]

you and me both. I have to get back into my walking at night after work. Also I need to ride more nothing like seat time.

[Frakke]

that's better, now me and the pull-up's

[Frakke]

doing the pumping stuff

[Frakke]

and in the end you have this....
an exhausted me but happy that I pushed myself to do it. now I know that when another youngster is following my six I have a little bit of spare air so I can keep him there untill the checkered flag falls (I hope at least)

[MotoMan]

At the very minimum I try and do situps and push ups every other evening. I would like to get some type of cardio exercise as well, I am going to start riding my mountain bike as soon as I get a tube for the tire.

During the Summer I try and ride at least 3-4 times a week when I get home from work as well.

[Frakke]

sometimes it's hard to do all the training but you must push yourself doing it. Afterwards you'll be proud at yourself that you did it. I also do some sit-ups in the gym. It's hard to do but after a month or two you feel that it pays off

[MotoMan]

I agree, to get started is very hard, but once you get a routine, it just becomes a normal part of everyday life and becomes MUCH easier to stay with it.

[Mecrazyperson]

Well I run 4 to 6 miles every other day after work. I do 50 push ups, and 50 sit ups every morning before I get into the shower. After work I try to work out after I run. Sometimes it just doesn't happen, But I try. At work I sit here and us this hand pump thing, that strengthens my forearms. Helps with the arm pump. I have hills around my house so its kinda like running stairs.


Woody, I use to live in Colorado, and when it snowed I always would have to shovel the drive way and then try running in the deep snow. I always got a good work out when it snowed. You should try it. Just boundle up.

[Frakke]

I recently also bought the excercise stuff for your forearms. I'm hoping it's any good because I suffer alot from arm pump. Maybe anyone good suggestions to reduce the armpump, please let me know!!

[VET393]

This is one of the things I need to work on also. I ride alot during the season. But I thought about cardio workout more than weights or anything else. Mostly when I race I get tired( out of breath) I plan on getting a tread mill with auto incline. I here this works great for that type excersize. iI dont like to run that much, but have done that in the past with good results.
Riding is the best conditioning I believe and that is why we do that everyday when we can.

[Woody_393]

Originally posted by Frakke
I recently also bought the excercise stuff for your forearms. I'm hoping it's any good because I suffer alot from arm pump. Maybe anyone good suggestions to reduce the armpump, please let me know!!

It is my opinion that if you will slow down and ride in control, practice holding on with your legs, practice breathing (that means conciously making an effort to breath) and, to practice relaxing your grip when you don't need to be hanging on your arm pump will almost completely go away.

I have done that and I don't get pump much at all.

when I start getting it, I look at what I'm doing and realize that one or more of what I stated earlier isn't getting done.

Not that that will work for you, but it works for me.

[Frakke]

Always worth trying !! thx Woody. The most armpump I get is (I think) from grabbing my handlebars way too tight. I almost bend them (figurly ofcourse) when I'm riding. Sometimes I do notice it and then I lessen my grip but a few minutes later it's back. I do it without knowing it. I have to fix that for sure.

[VET393]

That is what I was told and it seems to work fairly well. Dont get a death grip on the bars. I was also told to not grip with my full hand, hold the ends of the grips.

[char393]

I try to run 3 times a week. That doesn't always work out though. I also do sit ups and push ups, when I remember. This last week though, we have some kids home for Christmas break so we've been playing basketball in the evenings for at least 2 hours. We have enough for 5 man teams, full court. I gotta tell you..that'll flat kick your butt!

[SirFallsALot243]

I do 50 puchups and 200 situps ever night. Occasionally i forget to do them, but i also run to my work. I ride my bike downhill, then after work, chain it up, and run the 2 miles uphill. We get the bike in the car later. About once a week i go to the gym, and do some lifting. Im trying to gain weight (in muscle mass). I hope to be around 155 in a few months. Im 130 now. That extra weight should help me control my bike better.

[Racer#857]

I work my fingers hard on the keyboard, for better clutch action!

Right now nothing, and my dad has to have back surgery, so we may have to get a treadmil and if we get one of those, i'll be running a lot more. Bc i ran on my g'pa's and it is a lot more fun to watch tv and run than to go out.

Also i do 8 minute abs and 8 min arms now and then. and after those i do like a 20 min kick boxing exercise.