Archive for the ‘Motocross Racing’ Category

Practicing on a rough track

Tuesday, April 27th, 2010

Most of us all love to ride a perfectly groomed track… BUT quite often we’re faced with one that is dry, dusty and rutted. Practicing on a rough track will help prepare you for the rutted up track on race day and will benefit you more than you probably know. Here are a few key things to remember and look for when you’re running motos on a roughed up track:

  • Search out the smoothest lines. If you can avoid the narly ruts and bumps, you can save your energy and keep some extra fuel in the tank for later in the moto
  • Keep the flow. Push hard but be smooth and be fast while searching for those smoothest lines.
  • Corner with momentum. Dry, dusty corners aren’t the type of corners you can rail at speed. The key here is to keep your momentum and roll the throttle on gently to maintain traction.
  • Grip tight with those legs. If the track is filled with hard ruts and acceleration and breaking bumps then you’re bike will probably want to buck you around a bit. Grip tight with the legs and suck up any bumps your suspension can’t fully handle.

6 post-race snacks for motocross riders

Tuesday, January 19th, 2010

Source: fitnessmagazine.com

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the track or the gym. A snack before you work out helps give you energy and stamina to go the distance.

Replenish your energy between motos with these smart protein and carb snack combos.

But did you know that eating a snack after you ride is even more important? “You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout],” says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey.

Here, six top snacks to fuel your body post workout:
** be sure to chase each of these snacks with 8-12 ounces of water!

1. Protein Shake with Banana

“After a workout, you want ample protein combined with a carbohydrate,” says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

2. Peanut Butter & Banana on Rice Cakes

If you’re craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid,” says Reisinger. Translation: It’ll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

3. Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

4. Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. “Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,” says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

5. Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you’ll be building muscle while you eat, too! “Research shows that carbs and protein together have a better response to post-workout recovery,” says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

6. Turkey and Cheese with Apple Slices

If you’re not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

Riding your own race.

Thursday, October 1st, 2009

A few weekends ago I raced at a local track about 2.5 hours from my house. The track is mostly sand-based with a few rocky sections. Throughout the day the track got rougher and rougher, as expected. The ruts were deeper, more and more rocks were un-earthed and it was slowly getting whooped out. I’m currently riding an ’07 kx 250 stroke and the poor motor was feeling it in the deep sandy sections.

My first moto was a shocker. I had 2 riders pressuring me the entire race from start to finish. I tried my hardest to stay focused and ride my own race but it’s very tough to do when you know they are close behind. I managed to hold them off, however it took a toll on my body. I pushed myself extremely hard that moto and it was only the first of the day.

The 2nd moto of the day was much better. I managed a decent start in 4th and quickly passed into 2nd and never looked back. First place was too far in front to worry about so I relaxed a bit and was able to ride my own race until the checkered flag. Not having to deal with the pressure allowed me to ride fast and smooth and not worry about the riders behind me. I still had energy left at the end and I felt ready for the afternoon motos.

I ran into pressure in the 3rd moto once again, and just like the 1st moto it was tough to deal with. By this time the track was getting very rough and it was extremely important to grip with your legs because it was whooped out everywhere. I kept telling myself to just ride my own race. It helped a little but it was still different than the second moto where I was able to relax and ride smooth. Unfortunately with about 2 laps left, my bike siezed up and I was forced to push my bike back to the truck : ( I was a little sad knowing my day was done and I was heading home with a broken bike.

What I learned from the weekend was how important it was to ride your own race. Be smooth and relax a little if you can. Try not to worry about the riders behind you and what they are doing. If you do worry, you won’t focus on riding smooth and you’ll begin making mistakes that will wear you down physically and mentally.


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

How Important is Core Strength for Motocross Racing?

Wednesday, September 23rd, 2009

Core Muscle Groups

The ‘core’ is the most important muscle group when it comes to riding. Most racers know that body position is key. With a strong core, your body position improves and subsequently cornering, jumping and most other aspects of riding.

During a moto, muscle fatigue wears down your body position and soon you find yourself gripping too tight with your arms and not gripping enough with your legs — both which strain your lower back.

Our lower back is generally unstable and looks to the surrounding muscles to provide support. It’s for this reason that we need to effectively target our core muscles at the gym.

A racer’s goal should be to increase their core endurance, allowing it to withstand fatigue through a long moto. The strength of our core muscles is important as well, however the combination of strength and endurance is the key to success. A strong core allows you to hold your posture and core endurance allows you to maintain it for the entire race.

Training your core muscles is often forgotten or ignored by riders exercising at the gym. Check out the thinkMX strength training program where all exercises have been designed to engage the core muscles by simulating the complex, dynamic movements we undergo on the track.

With a strong core your posture and balance will improve, and most importantly your riding.


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program