Racer X Virtual Trainer

First off I want to say I appreciate the site and information available here. You guys do a great job! I wanted your opinion on my training routine. I typically use the P90X exercise routines as having the DVD and having to work out at home it is easier to have motivation when following their routines. I followed the P90X program through the winter to completion and have now came up with my own version now that the racing season has begun. Here is my typical routine:

Weeks 1 and 3
Monday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Legs & Back
Stretch
Tuesday
Abs in the AM
P90X Cardio X
Stretch
Wednesday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Chest & Back
Stretch
Thursday
Abs in the AM
P90X Plyo X
Stretch
Friday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Shoulders & Arms
Stretch
Saturday
Abs in the AM
P90X Yoga X
Stretch
Sunday
Rest & Stretch

Weeks 2 and 4
Monday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Legs & Back
Stretch
Tuesday
Abs in the AM
P90X Cardio X
Stretch
Wednesday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Chest, Shoulder & Tri's
Stretch
Thursday
Abs in the AM
P90X Plyo X
Stretch
Friday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Back & Biceps
Stretch
Saturday
Abs in the AM
P90X Yoga X
Stretch
Sunday
Rest & Stretch

Week 5 Recovery
Monday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Cardio X
Stretch
Tuesday
Abs in the AM
P90X Core Synergistics
Stretch
Wednesday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Cardio X
Stretch
Thursday
Abs in the AM
P90X X Stretch
Stretch
Friday
Cardio in the AM (typically 30 mins to 1 hr on the exercise bike at 80-85% Max HR)
P90X Plyo X
Stretch
Saturday
Abs in the AM
P90X Cardio X
Stretch
Sunday
Rest & Stretch

I typically only can practice once or twice a week so on the days I ride I don't typically have time to do a workout so I will usually drop a weight workout to keep my cardio workouts for the week. I also only race once every 2 or 3 weeks for the summer but usually both Saturday and Sunday. I always save Monday after a race for a Recovery and modify my workouts routine for that week.

Let me know what you think of this routine and any suggestions. Thanks again!

My first impression is that the volume you are doing is incredibly high. You don't have any easy/recovery days scheduled. I am familiar with the P90X program and understand that they go 6 days a week and you are most likely used to that. 6 Days week of high intensity training is waaaaaaay too much (in my opinion). but with that said, it is very hard for me to determine if you are doing too much or if you are a person who can handle it. I suggest to start taking your morning heart rate and keeping a log. If that number starts to creep up, then you may be headed down the path of over training.

Typically for motocross I prefer to work total body movements as opposed to working specific parts of the body each day like P90X. But I understand if you like to follow the P90X DVD's.

I would suggest substituting one or two of your high intensity cardio days with a lower heart rate cardio session (base workout). Week 5 you have labeled as recovery, but I don't see how this is a recovery week with three days of high intensity cardio sessions and P90X cardio.

Well, that is just a few things off the top of my head. Hopefully some of the other trainers will give you there opinion as well.

Here are a few articles to read in case you have not seen them
Recovery Training
Overtraining
Low Intensity Training
Base Training

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com