Racer X Virtual Trainer

Hi, I am a little confused on how to get back into training after I broke my collarbone about 4 weeks ago. I'll start by giving you a little background information on myself and my current situation. I am 20 years old, and I race ATV motocross at the national and New England A class and Pro-am level.

My off season training started the day after my last race last year. I swam for my college swim team as a distance swimmer from early September until the 3rd week of February which was my New England championship meet. The very next weekend I had my first national race of the year in Georgia, then 3 others down south to prepare for the New England series. I did pretty well in the A classes there. I won a moto, and got 4 top 3 overalls and I think 7 top 5 overalls. I was in very good shape coming out of the 4 national events I ran, but I had to take a break from training, only working out a few times a week due to finals in school coming and some big tests and assignments. This break happened 3 weeks before my first New England series race and my injury.

I crashed in practice on April 30th at the first New England race breaking my collarbone. I did not do much of any training while I was injured to try and let my body focus on healing the bone so I could get back to racing in 4 weeks which was my goal. I rode a spin bike twice during those 4 weeks for an hour each time staying in HR zones 1,2 and very lower portion of zone 3. Putting my hands on the bars of the spin bike bothered my collarbone so I stopped, and I was very inactive during this time.

4 weeks have gone by, so a total of about 7 weeks of almost no training and I went to my first race back this past Saturday and Sunday. I couldn't ride nearly up to speed but I went to collect points, and I was surprised that my collarbone didn't hurt nearly as much as I expected. In one of my first moto I was out of the gate last and made some passes on the first two laps, but then I hit a wall. I never felt so terrible riding before. I got arm pump for the first time in my life, which might have been from new gloves which may have been a little small. I ended up in the LCQ which I actually won because it was only 2 laps, but in my 2nd moto I got 3rd to last.

My question is where do I begin to train again? Do I start all over and start with base training mainly in zone 2? Or can I pick up doing more intense interval work like I was while racing the nationals? I have a stationary bike with arms that I use for cardio and I have a TRX that I use for strength training. I am also lucky enough to have a job where I work 6-10 in the morning so I have the rest of the day to train and ride when I am healed up. My only plan as of now is to not ride for another 2 weeks to let my bone heal some more, but I need to start training again with cardio and mostly lower body and core strength training along with some upper body stuff that won't hurt the bone. Should I maybe start off the the beginnings of Coach Seiji's off season program until I am in a little better shape? Then pick up where I left off?

Thanks again, this forum is great. I have learned so much from it and the website. It is definitely one of the main reasonas I have gotten to where I am today!

Couple of quick questions:
1. What did the doctor have you doing for rehab for your collarbone?
2. What is the status of the break; did it heal properly?
3. Did you lose any range of motion in your upper body as a result of this injury?
4. Did you get to ride at all prior to heading out to the first race?

Tap back with this information to help me provide you some feedback on how to get back up to speed as quickly as possible.
-Robb Beams/MotoE

I have lost no range of motion in my upper body. It wasn't a very bad break. The doctor saw me the Wednesday before I had my race and he said the bone was healed, just not to full strenght. He said since I have all of my motion back already there is no need for any physical therapy or any other rehab. I rode the weekend before my race just 2 laps around my track to make sure I could atleast sit on the quad and turn the bars. Other than that I had no riding until the practice day before the race which I rode very minimal amounts to avoid hurting myself.

Thank you for the updates. Here are a few things to implement to get yourself back up to speed (no pun intended):
1. Depending on how much time you are able to ride, make 80% of your volume low intensity/aerobic in nature. If you train with a heart rate monitor this will provide you specific feedback to ensure that you are not going too hard. I know that as a racer you want to get back at it; however, you need to allow your body the chance to adapt and improve.

2. For the remaining 20% of your training on the track, don't complete all out sprints, but rather fragmented motos. With this format you break up your riding time (say 20 minutes) where you ride aerobically for 15 minutes and then pick up the pace for the last 5 minutes. You will push your lung capacity, your eye/hand coordination along with your muscles to gradually step up to the new speed. As you become more comfortable, you can go 10 minutes/10 minutes and then move up to 30 minutes (20 aerobic/10 fast and then to 15 aerobic/15 fast).

Please keep in mind that your desire to get back to where you left off is only normal as a racer; however, your body has to play catch up in several areas: cardiovasular, muscular, neuromuscular, etc. Patience will be the key here.

If your schedule permits, cross training with the Concept 2 rower is a low impact, effective way to improve your flexiblity, cardio and strength all in one workout. For strength training, I would recomend the TRX system because it is so convenient and sport specific (push/pull/balance/mental focus). Please keep in mind that I don't sell either of these products, but rather purchase them myself for my home gym, human performance facilities and my clients - the products work!

One final thing to evaluate is your food and hydration. Eat fresh fruits and vegetables every chance you get and consume half of your body weight in ounces of cold filtered water (Example: 150 pounds x .5 ounces = 75 ounces per day). By doing these two things every day, you will increase your energy levels and speed from the inside out.

Remember, Work Smart-Not Hard!
-Robb Beams

Okay thanks!! I will be mostly doing cross training for now, but I will be moving into riding as soon as possible. I want to try and let it heal as much as I can before I start riding more. Thanks again!