ALLI Sports Racer X Online MX Sports GNCC Racing Racer Productions The Racing Paper Racer X Brand

Hot Moto Recovery

by Robb Beams

Advertisement

What the Research Says

Each year, thanks to improvements in technology and extensive research, exercise physiologists are discovering more about how the body responds to the numerous variables that contribute to performance. This includes, but is not limited to: energy systems, muscular strength and endurance, nutrition and hydration, neuromuscular and many more. With this being said, it is a surprise that many performance coaches are adhering to the mindset that ice baths and NSAID's (non-steroidal anti-inflammatory drugs) such as aspirin and ibuprofen are still being advocated as part of the recovery process.


Eli Tomac cools down on the podium after a hot moto at Hangtown.

In 2006, the European Journal of Applied Physiology studied a group of college age males for six weeks while they trained on stationary bicycles. Following each workout, each student placed one leg in an ice bath and the other was left out and kept at room temperature. Over the six weeks, they discovered that the non-iced leg had gained more strength, circulation and endurance.

At the University of Florida, a study found that muscle strength decreased after taking NSAID's while a study at the University of Arkansas showed that high doses of ibuprofen appeared to limit the body's ability to increase the development of new muscle.

it is the excessive, long term use of NSAID's that have proven to inhibit new muscle regeneration, muscular strength and interrupt sleep patterns.

As stated by Mackenzie Lobby, "There is more than a decade of research that backs up these studies's suggesting that for recovery, there are better options than ice baths and anti-inflammatory drugs". According to Dr. Jennifer Solomon, a sports medicine physician in NY City, "The bottom line is that in order to recover, your body needs to go through a process which includes inflammation - and ice bathes and NSAID's inhibit the normal inflammatory process." Dr. Solomon points to a more natural approach to recovery, low intensity and impact exercise, dynamic movements after a warm up and a post exercise massage. Bottom line, is based on research - we need to rethink ice baths and anti-inflammatory medicine as a means to recovery.

Anti-Inflammatory Medicine

Old School: use anti-inflammatory medicine to control inflammation after a hard workout or race.

New School: use raw fruits and vegetables, eliminate refined carbohydrates (most anything in a box or a bag that you eat), consume extra virgin olive oil, flaxseed oil, high quality Omega 3 fish oil and walnuts to offset inflammation; foam roll and if possible massage work.

Exception: when dealing with inflammation and swelling associated with an injury, anti-inflammatory medicine will help limit the negative side effects of excessive swelling: pain and limited range of motion. This would be imperative in a multi-day race. Remember, it is the excessive, long term use of NSAID's that have proven to inhibit new muscle regeneration, muscular strength and interrupt sleep patterns.

Cold Plunge and Ice Baths

Old School: use to reduce muscle damage and speed up recovery.

New School: unless you are racing a multi-day event (see below), let your muscles recover and rebuild naturally. The inflammation process is part of adaptation to training and racing, facilitate recovery with real food and soft tissue work (foam roller, trigger point and massage work).

Exception: similar to NSAID's, when dealing with inflammation and swelling associated with an injury or high intensity racing over several days, a cold plunge/bath will help offset the inflammation and swelling. Remember, the inflammation process is a natural reaction to training and racing, and your body needs the opportunity to react and adapt long term for optimum performance results.

How To Reduce Your Core Body Temperature

The key is to bring down the core body temperature slowly to minimize the "shock" to your body. Think about when someone falls into a frozen lake, the biggest shock to the body is the drastic temperature change. This creates incredible stress and ultimately fatigue to the body. The body's natural defense mechanism is to try and heat the body of water that you are in, unfortunately, being submerged in freezing cold water lowers the core body temperature too quickly and you begin to shiver (your body's natural way to warm itself). Shivering is fatiguing on the body and uses a tremendous amount of energy - not a good state to be in between races when you are attempting to conserve energy to finish each race strong.

Step 1: Come off of the track and into the shade of your awning, strip out of your gear (logistics pending) and sit under an oscillating fan. Place hand towels on the back of your neck, both wrists and your groin. On your neck and groin you have two large arteries that will help decrease your body temperature quickly. Your wrists are low in fat and will help cool the core temperature quickly as well. Consume a cold sports drink slowly.

Step 2: Pour room temperature water onto the hand towel while you are sitting under the fan; continue to pour onto the towels to keep them damp with the air blowing across them. Duration: 3-5 minutes.

Step 3: Pour slightly cooler water (not ice cold) onto the towels while the fan blows across the slightly cooler towels. Continue to re-hydrate with cold sports drink. Duration 3-5 minutes.

Step 4: Pour ice cold water onto the hand towels while the fan blows across the cold towels. Duration: until you begin to feel slightly chilled. Then move back to room temperature water and stay under the fan. If you begin to get "goose bumps", discontinue the water and adjust time in front of the fan accordingly. Remember, if you get too cold, your body begins to shiver to create internal heat, robbing you of much needed energy.

Remove the Guesswork with Premium Training

At Virtual Trainer, we believe there is a right way to train for motocross. It starts with having a clear goal, finding expert instruction, performing structured training and receiving immediate feedback throughout the process. Get your custom training plan now!

Once you have pulled your core temperature down; strive to consume fresh fruit for the water, vitamins, minerals and electrolytes to prepare you for your next race. Remember to add some high quality, easily digestible protein to control your hunger during the day (protein and fat are the only elements that control your hunger).

About the Author: Robb Beams is the founder of the Complete Racing Solutions Programâ„¢. Visit CompleteRacingSolutions.com for specific training programs for riders of all ability levels, resources such as the two MotoE Performance Training Facilities in Florida, eBooks on various human performance elements and online instructional video series. To discuss your current program or have a new one developed for you; feel free to contact Robb Beams at robb3@earthlink.net or 407.701.7586 directly.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

Share on:

Discussion

  1. Gravatar
    Steve Bissinger June 16, 2017 at 12:05 am

    After a hot moto you come off the track and you feel like you could spontaneously combust. If you only have an hour to prepare for your next moto and your not part of some big team i find drinking cold fluids and soaking your feet as well as your head ( with a towel) in ice water is the best. I've heard people from other sports comment i should drink room temp water? When they don't wear all the gear we wear and don't physically exert themselves like motocross riders do. You have to get your core temp down. Even with all that my body stays warm all day and into the night. I have to cool down to sleep. I've never taken meds of any sort. Now i wonder if that ( not taking a nsaid )hurt my performance in 2nd motos. Often i raced two expert classes a day. So thats 4 motos plus two practice sessions. Endurox R-4 with stretching afterwords seemed to help a lot. I realize your article is about ice baths that ive seen todays pros dipping in between motos plus maybe there using these during all there training. Nsaids are hard on your stomach , i found myself taking them to ease the pain of a hard days work in construction and had to stop due to stomach bleeding. Thanks for the article I still ride and train. I am always looking for good info. This stuffs always changing. "The FDA announced today that saliva causes cancer.... however only when swallowed in small amounts over along period of time" George Carlin :)

  2. Gravatar
    Kelly Shires June 16, 2017 at 12:03 pm

    Great article. We are attending our first outdoor pro race at Southwick, and will use this information during the hot day of racing. Come by say hello - #711 Tristen Lane 450 KTM out of Deland Florida.

Leave a reply