The more you race, the more you realize that your success on the track depends on more than well-timed turns and careful maneuvering. Your preparation off the track can be just as important. If you're hoping to achieve the next level of racing success, try applying these fitness and nutrition tips specifically for motocross enthusiasts.
Why Fitness Matters in Motocross Racing
Sometimes inexperienced riders or track bystanders cannot see the connection between physical health and racing skill. The most naïve might watch a race and assume it isn't as physically demanding as traditional sports like football or basketball-after all, racers do have a seat they can use at various points around the track.
But in reality, riders engage their entire bodies as they drive over and around obstacles and compete for advantageous positions in the pack. Plus, they must stay engaged for the duration of the moto, which can last 30 minutes or more. Unlike athletes in some sports, they don't get time outs between plays, and they can't spend time resting on the sidelines while other team members take their place on the track.
Also consider that riders are responsible for controlling a heavy motorbike as they drive around the track. They need to be in peak physical condition to ensure that the bike performs the maneuvers they want. To motocross riders, the seat is more of a tool for controlling the bike than an opportunity for a mid-ride rest.
Finally, every pound on a rider's body affects the rider's speed. A heavier rider must use more energyboth calories and gas-to accelerate to the same speed as a lighter rider. Riders who are more physically fit will have the necessary stamina and strength to last through a grueling race.
Essential Exercises
Although every racer has personalized fitness goals based on his or her current physical condition, every rider can benefit from an exercise plan. A balanced fitness routine will incorporate exercises that focus on the three areas of physical development: cardio, strength, and flexibility. All those elements come into play on the racecourse.
Try incorporating the following exercises into your off-the-track workouts:
- Cardio machines. Two or three times a week, spend 30 to 45 minutes on the treadmill, the elliptical, or the stationary bike. These exercises will build your heart muscle and improve your blood flow. On the track, you need a healthy circulatory system because your heart and adrenaline kick in during the high-energy race conditions.
- Multiple-muscle strength training. Some motocross riders avoid lifting weights because they don't want to bulk up, but they forget that strong muscles equal injury-resistant joints. When you lift, avoid weight machines that work only one or two muscle groups. Instead, perform lifts like bent-over rows and dead lifts that incorporate multiple muscle groups, and focus on building a strong core.
- Flexibility. Sometimes flexibility workouts get a reputation for being more for the mind than the bodybut don't knock yoga or Pilates until you've tried them. These workouts help stabilize your spine and relax your joints. Use them as a 15-minute warm up or cool down during your gym time.
Even as you incorporate these exercises into your routine, remember that your training time on the track also counts toward your fitness efforts. According to MyFitnessPal.com, you can burn about 272 calories an hour doing motocross.
In between all your exercise, both on and off the track, leave plenty of time for recovery. Get seven to eight hours of sleep each night, and schedule at least one rest day per week. A rest day means no exercise of any kind-racing or otherwise. Your body will appreciate the chance to recuperate and repair itself, and you'll notice a difference when you return to the track.
Healthy Eating
What you put into your body matters just as much as what you do with your body, so fuel up on premium calories, not junk food. Try the following tips:
- Drink plenty of water to keep you hydrated when you race and to replenish the water you lose while working out.
- Focus on foods you can buy in the perimeter of a grocery store: fruits and vegetables from the produce section, lean meats from the butcher shop, and eggs and milk from the cold dairy fridges.
- Load up on energy-rich foods before you ride your bike. For example, choose complex carbohydrates like brown rice or whole-grain pasta for your dinner the night before a race.
- Eat plenty of fiber and protein, which digest slowly, so you avoid feelings of hunger.
You can also incorporate natural sources of specific vitamins, minerals, and antioxidants into your diet if you want to beef up your nutrition even more.
These basic tips are great for beginning riders who want to advance to next level-or for advanced riders who feel stuck at a plateau. Good luck with your efforts to improve your nutrition and fitness. And don't forget to wear top-quality protective gear when you get on your bike for an adrenaline-loaded ride.
