One of the smartest athletes in the sport, Timmy Ferry knows the importance of post race hydration. photo - Tim Crytser

Managing your race day well is vital to racing success. Since race day usually consists of practice and motos, you want to be able to hit each practice and every moto prepared and ready to go. This means it is important to consider the schedule of the entire day; like knowing when the practices and races are, and how much time is between them. Taking care of what is going to operate your bike is a must. That means you.

For sure, many riders have the added duty of taking care of their own wrenching. Not everyone has a factory mechanic and crew to tune and clean their bike. But even when a bike is running perfectly, what is the point of spending all the travel time, money and energy associated with racing if the racer is not properly maintained.

There are significant physical demands on race day. Every time a racer is out on the track taxing energy systems, the body accumulates significant blood lactate levels. Many athletes do not realize that athletic performance on race day can diminish if lactate accumulates and nothing is done to flush it out. Studies have shown that high levels of blood lactate can disturb motor control. "Motor" meaning the ability to perform physical tasks like operating controls, not the one on the bike in this case.

The good news is that recovering from any intense athletic effort, whether bicycling, swimming, running, or of course, riding a moto, will be aided by employing a good cool down strategy. The better the recovery, the better the next race will be in a multi moto or race day. This means, on those days when riding multiple motos, a rider will better be able to hit subsequent sessions ready to go if a proper cool down is performed.

The body can build up levels of lactate that are beyond that which the system can remove. This is known as lactate threshold. You know when you reach this point because your muscles pretty much stop working well, even though the brain is telling the muscles what to do. Actions like squeezing the clutch lever, or weighting the outside peg on a turn, will not get the same precise response as when a racer is fresh and not fatigued. At this point, the only option is to slow down. However, slowing down doesn't do much for racing success.

On race day, we have options. We can hang out or we can put in what seems like a little extra work. Choosing to cool down will enable our bodies to remove the build up of lactate from the muscles and speed up recovery as much as four times faster than resting alone. We essentially flush out the byproducts of the high metabolic rate that we reach during a race.

A cool down does not have to be on your motorcycle. In fact, it may be more effective to use a form of exercise off the motorcycle. For example, pedaling on a stationary bicycle, rowing, or walking are all suitable forms of cooling down. The main goal is to move continuously. This seems to be the most effective method, as opposed to doing any kind of intervals. For those riders who use a heart rate monitor, heart rate (HR) should stay below 60-65% of max HR during cool down. So, we are talking about a low intensity effort.

Maryland Pro, Stephen Stella takes his road bike to the track for a cool down. Good thing since Amato is his trainer! photo - Matt Wozney/MXPTV.com

I like the bicycle set up on a stationary trainer because it is easy to re-hydrate while riding a trainer. The bike can also be set up in a shaded area if temperatures are high. For racers who do not have any equipment, walking around swinging your arms and incorporating some wall push-ups, is a good alternative.

Key components of a good cool down are as follows. The duration should be anywhere from 5-15 minutes. The motion is continuous, not stop start or intervals. The intensity level is easy to moderate with HR below 65% of your max HR. This might feel like a perceived exertion level of between a 3 to 5 on a scale of 1-10. (Meaning if 1 is very easy and 10 is your hardest effort.)

The next step is cooling the body down, especially if it is a hot day. Drinking to replace lost fluids, as previously mentioned during the cool down, is a must. Drinking, not necessarily chugging, cold fluids while cooling down will help cool the body internally. Water and drinks that contain electrolytes, such as sports drinks, are recommended, especially in hot climates. Every pound lost through sweat means that you have lost about 1 pint of fluid. But with hard exercise a person can sweat out 1.9 quarts or more in a single hour. Even moderate dehydration can significantly reduce a racers' capacity to perform.

If it is available, taking a cool shower will also help cool the body. Make sure to dry off and avoid staying in wet shorts or gear. Dry clothes will be more comfortable helping you relax. Doing some light stretching will loosen your muscles and keep them limber.
Replenish your fuel supply with a sports bar or gel, or a light snack that is mostly carbohydrate. Anything you drink or eat on race day should be something that you have eaten before.

Finally, even the best strategy is only good if it is actually executed. Many riders tend to know what they should do, but for some reason do not do it. In this case, cool down.

The rider is the most significant part of the racing equation. It should be a fact that the rider receives as much care and attention as the bike. So, abide by these straightforward guidelines and operate at your optimal level.

Race Day Cool Down Recap
* Duration - 5 to 15 minutes of continuous movement
* Intensity - Low to moderate
* Hydrate - Drink water or sports drink
* Shower - To cool off externally
* Stretch - Hold stretches for approximately 15 seconds
* Relax and Replenish - Eat a light snack primarily carbohydrate

David Amato, CSCS, NSCA-CPT owner Training Tempered, LLC
829 Glen Allen Drive, Baltimore MD 21229
443-803-1120
www.trainingtempered.com
david@trainingtempered.com

David Amato brings 20 years of coaching experience, knowledge of training principles and managing athletes to the sport of motocross and motorcycle road racing. He trains racers from the professional and amateur levels.

David recognizes the need in motorsports racing for comprehensive athlete and team management. Specializing in physical, mental and time management aspects, David established Training Tempered, LLC which offers premier fitness coaching with an emphasis on analysis of the individual athlete's needs and the creation and implementation of the most effective program design.

Along with his coaching experience of swimmers at the NCAA Division I college level, top age-group and professional triathletes and amateur cyclists, David is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

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.

1. 
   Joe Zsebenyi May 27, 2010 at 9:13 am

   David,
   My brother Eric Zsebenyi (your neighbor) sent this to me. Well written article. I appreciate the necessity of hydration and cooldown. It gets really hot here in Austin Texas. Racing harescrambles in the heat can really test a rider. Many of our races are won or lost through the rider's ability to handle mother nature.
   Best regards,
   Joe Zsebenyi