Recent Posts

Strength Training Exercises for Motocross

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

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

Top 10 Energy Foods That You Should Eat

November 23rd, 2009

Modified version of original article written by Diana Steele?
Friday, 29 August 2008

Our bodies deserves the best nutrition we can give them. These foods will help you achieve that.

What is energy food?
It is food that not only provides the calories to fuel your body but also contains the nutrients to energize your body and help you reach peak potential.

Omega-3 fatty acids help prevent and treat mood disorders and depression.

1. Fish—Arctic Char
Health benefits: contains omega-3 fatty acids, essential fats that are beneficial for the heart and brain. They can help prevent and treat mood disorders and depression, reduce arthritic pain, and may prevent Alzheimer’s disease and cancer. Enjoy this fish as well as other fish such as salmon, trout, mackerel, sardines, and herring three times per week. Enjoy grilled and topped with a fruit salsa or chutney, in a burger or wrap, or simply with lemon.

2. Blackberries
Health benefits: contains the antioxidants vitamin C and anthocyanidins as well as fibre. These antioxidants prevent the oxidation of cholesterol (which makes cholesterol sticky and forms fatty streaks in blood vessels), prevent free radical damage to cells caused by extreme exercise, pollution, sun exposure, and aging. Enjoy topped on whole-grain cereal or in your favourite salads, muffins, or yogurt.

3. Green Vegetables—Gai Lan
Health benefits: gai lan is Chinese broccoli and is loaded with vitamins C, A, K, folate, and fibre. It also contains the powerful anti-cancer phytonutrients sulforaphane and the indoles. Sulforaphane compounds have also been found to boost liver and skin cell’s detoxifying abilities. Enjoy in stir-fries, salads, quiches, soups, or as a side dish.

4. Orange Vegetables—Pumpkin
Health benefits: pumpkin contains some vitamin A (beta carotene), C, iron, and phosphorus and is an excellent source of potassium. As with the vitamin A in carrots, the vitamin A in pumpkin is good for vision. Vitamin A also plays a roll in the maintenance of healthy skin, teeth, skeletal tissue, and mucous membranes. Enjoy mashed pumpkin as a side dish, pumpkin soup, roasted with other root vegetables, in a curry, or blended into muffins. Consider adding squash as a food for recovery after exercise, as it is a great source of carbohydrates to help replenish glycogen stores but also provides potassium for replacing electrolytes.

Quinoa is rich in nutrients such as selenium, magnesium, and fibre.

5. Whole Grains—Quinoa
Health benefits: quinoa is one of the highest protein grains. It is rich in nutrients such as selenium, magnesium, and fibre. Enjoy as a side dish cooked with currants, cold as a salad, or in a casserole.

6. Starchy Vegetables—Yams
Health benefits: yams are high in potassium, vitamin C, fibre, and vitamin B6. This tuber is low on the glycemic index scale, meaning it is turned into sugar in the body slower, which assists in more sustainable energy production and weight control. Enjoy mashed or baked, adding cumin and garlic for flavour.

7. Legumes—Chickpeas (Garbanzo Beans)
Health benefits: chickpeas are a good source of protein, iron, and folate. They are also a good source of soluble fibre known to help reduce bad cholesterol. As a vegetarian source of protein, they are an excellent alternative to meat.

8. Probiotics
Health benefits: probiotics contain live bacteria that, when consumed, will survive the transit through the gut to the large intestine where they provide a benefit to the host. Different bacteria provide different benefits. Most help to restore the gut’s natural bacterial flora by crowding out pathogenic bacteria. Some will also help improve the mucosal lining of the GI tract and improve our immune system. Others may help prevent and treat diarrhea. Enjoy probiotic cheese, yogurt, milk, and drinks as part of your daily regime.

9. Nuts—Almonds
Health benefits: this “nut” is technically the seed of a fruit. It is high in vitamin E, magnesium, and flavanoids (powerful antioxidants). Almonds are high in monounsaturated fats known to be heart healthy. They also contain calcium, which is essential for good bone health, metabolism, muscle contraction, and blood pressure. Enjoy a handful with a piece of fruit or as a spread on your toast.

10. Psyllium
Health benefits: psyllium contains soluble fibre known to lower LDL, or bad cholesterol, not to mention prevent and treat constipation. It can also help manage diabetes by slowing the rise of blood sugar levels. Enjoy breads with added psyllium, All-Bran Buds, or Guardian cereals and psyllium husk powders added to pasta sauce or casseroles.

About the Author
Diana Steele of Vancouver, British Columbia, is the owner of Eating for Energy, providing nutrition counselling and seminars to businesses, schools, and sports teams.

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.

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?

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