Unless you live in the south, you're not riding during the winter. Maybe, you get out to an indoor track a few times, maybe you're a diehard and ride the snow and frozen ground anyway, or many you even have a snow bike. But most riders are not starting the engine during the winter. I say, starting the engine, because you can practice 10 important techniques that are in constant use when you ride, while the bike is on the stand, in a stationary position. I have created two videos on this subject. One is how to do all 10 techniques correctly. The second is following me through a workout doing them. These two videos are only in my Video On Demand subscriptions.
A few weeks ago, David Hand (Pro 250 Class racer) and I did a winter riding tips seminar at a local dealership. I figured we would cover riding tips, fitness training, nutrition and the mental side of racing. The 47 riders in attendance were pretty into the riding tips part. When I began covering the other subjects I mentioned above there were a lot of stone faces. I could tell most of the entire group was not into it, at all. This is because most riders are into riding just for fun. Yes, riding and racing should be fun. I tried to explain that when you can ride better, it's more fun, but they weren't buying that either. I didn't want to bore everyone so David and I got back to riding techniques and bringing some volunteers up to try some of the techniques we were teaching.
For you readers who are more serious about your riding skills and race results you should realize that there is a large combination of ingredients that goes into improving. This combination that I mentioned earlier (MX Practice, Fitness Training, Nutrition and the Mental Side of Training and Racing) has to be consistently working together on a regular basis!
To begin with, I think the mental side of training and racing is the most important. If you don't have the desire, discipline, work ethic and organizational skills you're not going to be able to do what it takes to keep improving. Once you have established a strong mindset the rest follows.
I believe the second most important ingredient is mastering all the 55 Absolute Techniques of Motocross. These are found in my Motocross Practice Manual 2nd edition. This way every time you practice or race you are automatically riding with all the proper techniques. This allows you to work with the bike with less physical effort. You will ride with a smooth flow, carry a lot of momentum and of course speed!
Then there is fitness training for strength and especially cardio endurance. If you get tired after three or four laps, or worst yet, can't ride fast enough to get tired, you will never improve. If you are riding hard and working out a lot you will benefit a lot more by eating a nutrient dense, race fuel type of diet. You wouldn't run 87 octane gas in your bike, or not change the oil or air filter, would you? If you want performance out of your body race fuel is even more important. The older you get the more important it becomes!
The way the body works as you ride Motocross is unique, therefore, in order to get the best results the way the body is trained during fitness workouts should also be unique. Conventual training programs aren't the best for Motocross. For example, cycling and running are great for cardio but they don't do much for strength and even less for the upper body. Yes, Motocross is mostly cardio but it does take some strength especially muscle endurance. But, if one trains the wrong way for strength they will pump-up and get tired pretty quickly. The basic guidelines are to do a lot of cardio and twice a week do a circuit weight training program. Keep the weights light, use at least 15 reps per exercise, superset every exercise and don't pause longer than 10 seconds between exercises. With this type of program you will gain and maintain enough strength while improving muscle endurance and cardio fitness, as well.
Don't get out of shape and gain weight during these winter months. Instead, use these months to get yourself in great shape. Don't use trial and error to find out what training methods do and don't work for Motocross. I've already done that for you.
Here's a short preview video of my "On the Bike Stand, how to, Practice Techniques" videos:
Ride hard, ride smart and have fun.
About Gary Semics:
Learn our GSMXS time tested and proven practice and training methods to improve your riding skills and race results. How? Through our hands on Motocross School Group and Private classes, with located in six countries. Through our Techniques and Training DVDs.
