Racer X Virtual Trainer

Hi All,
Well my race season is just around the corner so it's abit late to ask this question but I will anyway

I race motocross, 38 yrs old, 175Llbs, pretty fit

My cardio days are:-

Monday :- 4Mile run (zone 3 to zone 4) followed straight after by a 21min row (zone 3)

Thursday :- 10mile ride (zone 3 to Max) followed straight after by 21min row (zone 3)

My question is:- does it matter which way around I do my cardio exercises or does it have no bearing on the overall result?

Just incase you need to know, on tuesday and friday I do a full body weights session

Many Thanks.

I think in this case the order of your cardio is splitting hairs. Try it both ways and see which gives you the most energy on race day. That is the best answer.

But I will say this, that is a ton of high intensity volume (assuming you are hitting the strength training as hard as the cardio). Be careful and make sure you are not overtraining. The whole idea of training (assuming it is to race MX) is to have more energy on race day. Don't blow yourself out through the week and not have anything left for race day.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hey Tim, Thanks for your answer and yes i'm very aware of the overtraining issue and do keep a check on how i'm feeling.

Just have one more quick question :-

When i read workout articles they never seem to give details as specific weights you should be pushing compared to how many reps per set you should be doing, I do realise it's difficult as everyone is different.

Anyway when I do my legs i do :-

1 warm up set of 12 at 30kg

and then 3 sets of 10 at 34kg

then I do 4 sets of 12 reps bulguarian splits squats using 2x 5kg dumbells

so my question is should lower the weights and do more reps or would you say thats about right?

Many Thanks.

I believe when you lift weights, you should always lift to failure. If the set calls for 4 reps, then I want failure on the last rep. If the set calls for 35 reps, then I want failure to happen on the 33rd to 35th rep. In most phases of training, I determine failure when the weight can no longer be lifted. This is normally in the Anatomical Adaptation, Muscular Transition, and Maximum Strength phases. In the Power Endurance phase failure is reached when the weight can no longer be lifted at the same rate and explosiveness (in other words, when the rep becomes slow). Coach Seiji explains in more detail in this article

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi Tim,
Thats great thanks for getting back to my so quickly really appreciate it.

Ok last thing, I've been thinking about your comments on how much cardio im doing and I never believe that i know best or that i'm anykind of expert in this area so I wanted to run a compromise to my training by you and see if you think it's a better option.

Ok so instead of doing :-



DO you think it would be better to do :-

Monday :- 45min ride (zone 3 to MAX)

Thursday :- 4mile run (zone 3 to zone 4) followed straight after by 21min row (zone 3) ? which also takes about 45mins Aprox

Weights Tuesday and Friday as before, let me know your thoughts,

Many Thanks.

Answering your question is really hard because I believe in periodization. If you look at the training program Coach Seiji just went through on the website you will see what I mean. Basically there were 5 parts: Anatomical Adaptation phase, Muscular transition, Maximum strength, Power endurance and then strength maintenance. Each of those phases were approximately 4 weeks long. Now keep in mind that program was set up for a weekend warrior with limited time to train and riding on the weekend only. But if you look at that program and study it, I think you will be able to set something up for yourself that will do the trick.

If you notice in the program, we never talk about distance in cardio. Its all about time in certain heart rate zones. Do you ever do periods of lower intensity cardio?

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi Tim,
Ok will look at the workout and try and figure something out from there

Time wise well my ride wud be 45 mins like is said my run is about 25mins and i do 21 mins on the rower and my zones are as I stated.

As for lower cardio I stand up and walk around 6 days week 8 hours a day at work but thats it really.

Many Thanks.