Posts Tagged ‘motocross’

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.

Braaap!

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.

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

Creatine and Motocross

Friday, February 19th, 2010

Check out this RacerX post from Coach Seiji on the effects of creatine and racing. Davi M. and his trainer recently ran into issues with the supplement and share their story. You can find the post here.

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.

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

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

Top 10 Energy Foods That You Should Eat

Monday, 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