Archive for the ‘Motocross Training’ Category

Transitioning from off-season to pre-season training

Wednesday, February 22nd, 2012

As the competitive season approaches, your workouts in the weight room should change. Your exercises and tempos should more closely approximate the challenges you’ll face on the track.

Compared to the off-season workout routine, your pre-season workout should change in these areas:

  • Exercises – Your pre-season workout should introduce plyometrics (jump training). This type of training will build power, endurance, performance and help mimic movements you will experience on the track.
  • Focus – You will be spending a little less time in the gym overall. Pre-season training will take the strength you built in your off-season and convert it into power and endurance. Reps should generally decrease due to the intensity and demands of the new plyometric exercises which place a higher demand on your lower body.
  • Intensity - Althouth the overall time in the gym will be be less, the volume of exercises and intensity should increase. Pre-season exercises demand a lot more from your muscles and your cardiovascular system. You’ll notice your heart rate will be much higher during your workout.

Remember to push yourself hard in the gym. The goal is to push yourself to a level even higher than what you would experience on the track so your body can handle multiple motos during a day and can handle anything your bike/track can throw at you when your on the track.

That’s all for now.


What is the best type of cardio training for motocross?

Monday, February 14th, 2011

We’ve had a ton of people ask us “What is the best type of cardio training for motocross?

It all depends on:

  • how much time you have to perform your cardio training
  • whether or not you have any injuries
  • your preference of riding a bike, running, rowing or swimming etc.
  • whether recovery is important

We usually recommend cycling (on the road, on a mountain or on a stationary bike) because:

  • it’s low impact
  • cycling helps build your lower leg muscles more-so than other cardio options
  • it can be done almost anywhere provided you have access to a road bike or spin bike
  • your heart rate is very easy to monitor and control
  • when riding on the road or on the mountain, athletes often find it the most enjoyable

The low impact nature of cycling provides a great method of cardio for motocross athletes. As most of you know riding a track can beat up your body pretty good. A gnarly, rutted-up track truly puts our bodies to the test. Motocross is classified as a high impact sport. It’s a good idea to give our bodies a rest from the high impact and train with methods that are more low impact in form. This lets our bodies recover even when we’re still training!

Our lower body strength is EXTREMELY important in moto. Cycling helps build those muscles more-so than other forms of cardio training like running, rowing and swimming.

Although we recommend cycling, we still encourage athletes to switch it up and try other forms of cardio. Confusing your muscles is an important aspect of training that can help you break out of a training rut. Just like strength training it’s a good idea to keep your training interesting.

What’s your favorite form of cardio? Why? Let us know your thoughts.

Keep your training interesting

Tuesday, July 6th, 2010

TRX Suspension Training: Get Beach Body Ready

You’ve probably felt bored with your workout routine at one time or another. Being bored can cause you to lose motivation and focus. Here are a few easy tips/tricks you can use to help you keep your training interesting:

  • Set a challenge for yourself: Once or twice a week you should challenge yourself with ‘how many pullups can I do before failure’ or the TRX 40/40 challenge or something similar. Compare your performance from the week before and note down your results. It’s motivating to see yourself improving.
  • Use the great out doors: Go for a hike, or a run on a local trail/path, go mtn. biking or for a ride on your road bike, go for a swim, chop some firewood… the sky is the limit really. The point is, mix it up and use some of the natural resources we have around us. Get out and breath some fresh air!
  • Train with a friend: Call up a buddy and do some sort of activity that involves exercise (like any of the above out door activities). Having someone else there makes it fun but can also push you harder and help you hit that next level.
  • Incorporate Periodization: The term ‘periodization’ refers to the breaking up of a training program in to a number of cycles or periods throughout the year. Not only have studies showed that utilizing periodization results in greater gains but it’s also a great way to enjoy a variety of exercises all at different intensities.

Why Motocross Riders need a Strong Aerobic Base

Tuesday, March 23rd, 2010

Many athletes do not understand the importance of having a well conditioned aerobic system. I am amazed at how many times I have heard “Why do I need to train aerobically when my sport is mostly anaerobic?”

My response to these athletes is simple. Aerobic training is the foundation for all other types of training to follow: power; strength; anaerobic training. Think of aerobic training as your base which you build upon. The larger the base, the greater you will be able to build. You will be able to train and compete harder and longer without fatiguing and feeling like your legs are on fire. Why? Because you have increased your anaerobic threshold level.

What is “anaerobic threshold?”
Your Anaerobic Threshold (AT level) or Lactate Threshold is the point where lactate (lactic acid) begins to accumulate in the blood stream. This is when you start to feel the burning and heaviness in the muscle and exercise soon stops. At low exercise intensities (aerobic training), the body produces lactate but it doesn’t build up because your body is able to remove the lactate at the same rate it is being produced.

How does training aerobically help during a moto?
With proper aerobic training your body will become very efficient at using and distributing oxygen to the working muscles and your AT level will continue to increase. This means you will be able to work your body at higher intensities (i.e. higher heart rate) for longer periods of time before you start to feel fatigue and burning in your muscles.

How does training aerobically help in between motos?
Another benefit of a solid aerobic base is quicker recovery times. There are two types of recovery, the fast component and the slow component. During light activity (aerobic workouts) the body only uses the fast component of recovery where oxygen consumption is replaced within a few minutes and the body is back to its steady state. During strenuous exercise or after a race where you have produced lactate and your body temperature has increased exponentially, the fast recovery phase occurs and a second phase of recovery exists termed slow component. Depending on the duration and intensity of the exercise the slow component may take up to 24 hours to reach pre exercise oxygen consumption in the muscles. Aerobic training accelerates the rate of recovery, allowing well conditioned athletes to perform multiple motos in a day or a weekend and still excel.

During the pre-season and on-season, most riders want to spend their time on the track making long sessions in the gym are unrealistic. When training in the gym during these phases, you should be moving from one exercise to the next with little recovery in between each exercise. If you have not built your aerobic base properly during the off-season you will will not be able to perform your workouts at the intensity required to be effective.

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

How to perfect your form in the gym?

Tuesday, March 23rd, 2010

Although you may have already been exercising for many years, there is always room for improvement. I met with my trainer, Tricia Kawahara, yesterday and learned a lot about my form and ways to improve it. Specific muscles of mine are weaker than others which causes poor form in certain exercises. Tricia suggested some exercises to help me stretch out my tighter muscles and some additional exercises to help strengthen my weaker muscles.

It really helped me out to hear her feedback as she watched me perform each exercise. To perfect your form, make an appointment with a trainer or ask an employee at your gym to watch you and give feedback. If something doesn’t feel right, ask questions and alternate exercises/movements. A good trainer should be able to adjust your workout so its specific to you.

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

TRX 40/40 Atomic Pushup/Low Row Challenge

Tuesday, February 2nd, 2010

Fitness Anywhere Video

One of coolest things we’ve seen lately is the TRX 40/40 Atomic Pushup/Low Row Challenge. It’s fun, grueling and mixes up your workout a bit. We’ve just started using the TRX system and can’t wait to get it integrated with the thinkMX workout. Check out the 40/40 challenge.

We recommend the TRX because it’s one of the best ways to get a quick, effective, total body workout. If you’re constantly traveling and don’t have the the time or have access to a gym then the TRX will work for you. And not only is it easy on the wallet it only weighs only 2lbs! Check it out here for more information.

Strength Training Exercises for Motocross

Tuesday, January 12th, 2010

Watch the video below which demonstrates a few exercises designed specifically for motocross racers:

Adam Locke – Motocross Athlete Off-Season Training

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

5 Tips on How to Exercise Regularly

Monday, December 14th, 2009

by Tricia Kawahara

If exercise is so good for us, and everyone knows it, why don’t we exercise more regularly?

At thinkMX, we encourage all our members to establish a daily routine that includes exercise. Consider these 5 tips to help you get and stay on track with your motocross fitness training:

1. Schedule a meeting with yourself
When was the last time you decided not to attend a meeting at work? Or the last time you
opted not to drive your child to their sporting event? For most people, the items that are
scheduled are always completed. This is why I encourage you to schedule
“exercise meetings” with yourself and treat it just like you would any other appointment.

2. Commit to partner or group training
Similar to scheduling an “exercise meeting”, committing to an exercise group or
scheduling weekly fitness sessions with a friend provides motivation and helps to ensure
dedication. Sign up for group training sessions that are typically scheduled on the same day of the week and at the same time of day become appointments that you learn to plan around.

3. Avoid the all or nothing philosophy
What many people do not understand is that any amount of exercise is good for you. How many times have you begun an exercise program only to quit after realizing your schedule could not handle your best intentions? Beginning an exercise program is a lifestyle change and it is important to resist the temptation to add too much too quickly. Start by scheduling 15-minute workouts into your day. In many cases you will see better results then scheduling 5 hour-long workouts per week that you only adhere to one time. Have trust that later on you will find the time and energy for ½ hour-long workouts and look forward to completing them.

4. Workout early in the day
As the day goes on the more excuses you will find not to workout! Invest in your health and fitness first by completing your fitness workout in the morning before you start anything else.

5. Combine Activities
Workout during commercials; make family time active time; walk your kids to school or
walk to work. Most people think they need more hours in a day to fit a workout in when really they could just incorporate exercise into their regular activities of daily living.

About the Author
Tricia Kawahara of Calgary, Alberta is the owner of Inspiration Training, helping individuals and sports teams to set and achieve fitness goals through functional and specific training.

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