Racer X Virtual Trainer

Hi experts

I am a 17 year old boy from Denmark
I have been riding motocross for 6 years now as amateur.

For the last 1½ year I have been training in the gym. I havent been doing much cardio.
I have mostly done exercises which involves many muscles.

This was my program:

Monday:

Back Squat 5 sets x 5 reps
Benchpress 5 sets x 5 reps
Military press 5 sets x 5 reps
Back extensions 3x10
1-2 excersices for the core muscle 3x10


Wednesday

Deadlift 5 sets x 5 reps
Bent Over Barbell Rows (w. reverse grip) 5 sets x 5 reps
Reverse Grip Chin Ups 5 sets x 5 reps
Back extensions 3x10
1-2 excersices for the core muscle 3x10


Friday

Front Squat 5 sets x 5 reps
Incline benchpress 5 sets x 5 reps
Dips 5 sets x 5 reps
Back extensions 3x10
1-2 excersices for the core muscle 3x10



I will look forward to see some comments on my new training.

Skill limiters: Technical riding skills: braking with the rear brake, ruts, entering coorners

Physical limiters: Cardiovascular fitness, strength, flexibility

Mental limiters: practice mindset vs. race mindset, ability to focus on practicing sections instead of just riding, aggression during races

Lifestyle/Health limiters: Time - dont have all day to train because I have to go to school etc.

My biggest limiter is that I cant ride a whole race without getting very tired - especially in my arms.
That is why I want to structure my training more and put more into it.


Monday Strength training and stretching
Tuesday Rest and stretching
Wednesday Cardio training (bike) and stretching
Thursday Strength training and stretching
Friday Cardio training (bike) and stretching
Saturday Ride for 1-1,5 hour.
1. Ride 1-2 laps to see the track. Then pick one or two sections and train.
2. Ride 1-2 laps to see the track. Then pick one or two sections and train.
3. Ride 1-2 laps to see the track and to find some good lines. Then ride for 20 min.
Stretch
Sunday Cardio training and stretching

This will be my weekly program.


Now to the questions:

1. Which program should I take for strength training? - my own, this http://www.racerxvt.com/virtual_trainer ... guide.html (should I start with anatomical adaption or just go to maximum strengt?) or another?

2. Some ppl. says you should do cardio in zone one and two while other says zone 3. WHich one is best or should I combine them?


Other comments or questions to my program is very welcome!


Best regards

Rasmus

A couple of the other trainers will probably be on this question shortly.

1. what weights you are utilizing in each of your stated 5 rep exercises?
2. When you are doing a 5 rep exercise are you only able to do 5 reps with the stated weight or can you do more than 5 reps with said weight if you wanted to?
3. You said that your arms are tired when riding. Do you mean arm pump in the forearms? If not, what areas are experiencing fatigue?
4. List any cardio that you consistently complete at this time.

_________________
Alan Gerkey MXTrainer
http://www.MXTRAINER.com
Racer Development Program

1. Do you want it like this benchpress 5x5 50 kilos ? And then just for all my exercises?
2. Currently I have a kind of progression system. Where I see what my 1 rep max is and then take 70 % of that to start with. Every week I go 2,5 % up and I do that for 8 weeks - then test my new max and so on.
3. Yes I mean arm pump in the forearms so I cant hold on the grips and cant pull the clutch.
4. I dont do any cardio constantly atm. In the past 3-4 weeks I have been riding on mountainbike in the woods for 1.5 hours 2 times a week. Before that I did a 30 min. cardio training on a stationary bike in the gym after my strength training.

Hope I understood your questions

I would suggest that you have someone set up a periodization program for you.
My feelings are that you have taught your muscles to perform in a slow manner. This will tighten you up on the bike because of the quick movements you are not accustom to. You also may have trained your hands to grip more than needed thus the arm pump.
Injecting a solid program with cardio, strength, endurance, reactive ability, speed and flexibility will allow a more balance in your routine.
Tim should be able to assist you in these areas.

_________________
Alan Gerkey MXTrainer
http://www.MXTRAINER.com
Racer Development Program

Okay. It's not to be better knowing because you are the expert but in one of the articles on this website I have read that you cant train your arms too much so that it can cause arm pump.

Should I contact Tim or is he on the forum?

It is not just training your arms but training your muscles to react slowly then when you get on the MX bike and you have to react quickly, you will tighten up. Grip strength also plays a role but it will depend on the athlete. For now I suggest that you get with Tim Cryster. He should check this post out in a day or two or you can contact him direct. Good luck and have fun.

_________________
Alan Gerkey MXTrainer
http://www.MXTRAINER.com
Racer Development Program

Thank you

I look forward to see some more expert comment on my post

'Rasmus'

I agree with Alan that you need a periodized training program. What you have outlined is a great improvement over what you were doing. I suggest adding one more day of recovery (at least), most likely on Sunday. Recovery is very important so don't think that just because you are recovering you aren't training hard. Train smart not hard! Read the Recovery article and follow it. It is one of the best articles on the site!

For your practice training, check out these three articles for tips on how to practice effectively.
Maximize Your Practice Sessions
How to Practice Motocross
Speed Pyramids

I suggest you read the strength training article that you mentioned in your post to really understand what periodization is and how to use it. It is along article but very useful so don't just read through it quickly; study it and make sure you understand it.

Now let me answer your questions
The answer to which program you use is up to you. Just make sure you pick or develop a program that works on your weaknesses. And yes, yes, yes start with Anatomical Adaptation and work your way up to the max strength phase.

. Which zone you train in depends on what you are trying to accomplish and what phase of your training cycle you are in. I think this article will answer your question.

I think it is GREAT that you have thought about and identified your strengths and weaknesses. So many riders never do this and blindly train without direction or focus. You are way ahead of the class just by doing this. Now that you have identified your weaknesses, focus your training on making those your strengths. Keep working on your strong points but just do enough to maintain them as strong points.

You seem like a very smart young man who has focus and drive. Study the articles I have linked in this post and let me know if you have any more questions. Good luck and hope this helps!

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Could you please tell me which article you are referring to?

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi and thanks for the comments

I have been thinking and read about what you told me - so I will now try to list some of the things I have learned and wants to get so comments on.

So my new training will look like this:

Week 1-2: Anatomical Adaption
Week 3-4: Muscular Transistion
Week 5-10: Maximum Strength
Week 11-14: Power endurance
Week 15-23: Pre-season training

My weekly traning will look like this:

Monday: Strength training and stretching
Tuesday: Rest
Wednesday: Cardio training in zone 1-2 and stretching
Thursday:Strength training and stretching
Friday: Cardio training in zone 1-2 and stretching
Saturday: Ride or Cardio training in zone 1-2 and stretching
Sonday: Rest

My strength training will be based on this:
http://www.racerxvt.com/virtual_trainer ... guide.html

My cardio training will be based on a test like this : http://www.racerxvt.com/virtual_trainer ... seiji.html

My average bpm was 177 - and I will find my zones like he does in the article.
I will train in 1,5 to 2 hours in the begining in the low intensity zones.

For how long should I do that? - How should build progress in my cardio training?
I'm not sure how I should put in some rest periods in my training?