Racer X Virtual Trainer

I am a 19 yr old Novice class rider. Though I don't race a whole lot as I used to. I had planned on training hard, riding, riding, and riding and some more training until I reached a point to where I could come back to racing in the Intermediate class competitivley.
I used to ride a 250F but recently got myself a 450. When I got te 450 I felt there was a need to bulk up a bit.(I am 5'11" and I was about 155 lbs when I was riding my 250F) Since then I have gotten a gym membership at 24 Hour and have been putting in my hour at the gym at least 3 times a week. Mostly focusing on strength training. Every so often(about once a week) I would do some sort of cardio(Intervals or constant HR of about 160 for say 40 min.) But I didnt really feel a need to improve in the endurance area. So far I have gained mass and am now sitting at about 170lbs. I can handle my 450 pretty well and it never gets out of hand. I actually have been complemented by close friends that I'm riding a lot better on the 450.

It has been about 4 or so months since I got the bike and the gym training has been going on for about 8 months.

MY PROBLEM: My last 5 rides or so I have been VERY dissapointed in my performance. I feel way out of form on the bike and as if I'm not riding to my full potential(and again,thanks to the word of some close friends, I know it's true) I have been feeling much lower energy levels
(Arm pump I have ruled out as an issue, I don't get that much ever)
I don't feel like I'm progressing anymore and it seems like the competition is starting to move ahead without me.

SOME FACTORS: When I hit the gym for strength training, I'm always working out at very high intensity levels with much heavier weights(mainly upper body) Doing about 14 reps at a time.
-I do a lot of machine weights and a little free weights
-I'm not on any type of schedule and there will be times where I wont have a recovery day in between gym visits and I'll workout the same muscle group two days in a row.
-I'm never sore the next day from the gym.
-I do take supplements
-BSN True Mass which is a protein powder high in carbs (after workouts)
-NO Shotgun which is a powder mix for muscle pumps and higher oxygen flow to the muscles.
-I used to drink a lot of muscle milk but I have been trying different things.
-I will also some times take a cytomax powder mix drink before long cardio workouts and it helps a lot (especially with my new try at the Concept2 Rower which I LOVE, did I think 4000 meters in about 40 minutes I think my second day. I also try your sprint workout I found on your site.

- I work a full time job as a parts guy at the local Honda Motorcycle Dealership.Have Thursdays and Sundays off to go ride.(The job is really stressful at times and robs me of energy)

-All I ever do is hang out with friends, work, train, and ride.

-I have a hard time finding time to fit in 3 meals a day and a lot of the time I go without food until 3 o' clock in the afternoon.

- I eat healthy and stay away from any junk food. Try to stay all natural.

- If I were to count my caloric intake a day it would be way below what it should be for me.And my protein consumption is only what it is because of the supplements I take.

-I usually get to sleep around 11-midnight and wake up at about 8.

-30% of the time I get to sleep as late as 2:00AM

Today I rode and I don't know if it was the 90 degree heat that was making it so bad but it hit me so hard that this time I knew that I should ask for help.

Could I be pushing my body over its limits finally? Could this be some sort of Chroinoic fatigue syndrome as in RC's case he had?

Or do I just need some guidance in the right direction and to be put on a solid program to get be back in the fight?

Any and all advice will be greatly appreciated. I would love to have some professional help or advice.

I'm trying hard to take my motocross skill as far as it will go and I will NEVER lose my ambition to be a pro someday. I know it's possible if you want it enough.

PLEASE HELP!

Matt,
you are not unlike many others who do not have a structured plan, not only in MX but in life.
You need to change up your program and learn to take some time for yourself. One of the other trainers will help you with your exact program.
Nutrition, hydration and recovery is very inconsistent within your daily program. It appears that you are always pushing hard and your body and mind are telling you to take some recovery days. The body and the mind can only take so much high intensity stress before it works against you.
You do not have enough hours in the day to give 100% to everything you do. Start with setting up a "do-able" schedule that will not over stress you. Plan your weeks and months in advance for riding, training, work and racing. If you do not feel good on a day, take it off and do something fun/different.
Tim will be able to help you with many of your specific issues.
Bring fun back into your program and you will be much better on the bike.

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

I agree with Alan; you seem to be all over the map which is not uncommon. I know you are limited on time and work is a hassle, but everything you need is on the website. It may seem like an insurmountable amount of info to go through, but try reading the articles as much as you can. Especially the the articles in the Training category. Try to come up with a plan. You may not be able to fix all of the problems in you program, but you can certainly fix the majority of them. For instance, you said you trained one day and then the next day you did the exact same workout. Why would you do that? That is just a case of not having a plan. Like Alan said, try to sit down on Sunday each week (or what ever day works best for you) and map out a plan for the week.

The other thing I would suggest is to give yourself a break. You said that you have only been on the bike for a short period. Keep riding and training. You will get there. Plateaus are a natural part of the process of improving. Good luck and hope this helps.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Thanks guys for your info. Getting professional insight REALLY means a lot more to me. I'm glad you guys responded and greatly appreciate it. I think the desire in my mind and soul that is so strong ans wants me to go so far is what has been filtering out the pain and tiring so much that I only realize it when I go to ride. But now I am starting to put together a plan of some sort and I plan on sticking to it as best as I can. Before I start my new training program I think I'm going to give myself a week completely off. Does that sound about right or should I differ?

Matt,
instead of setting a definite time, just take a break and do other activities until you get that feeling to ride again. You will know when the time is right. You will not lose any speed (you may just gain some) by taking some time off. You will not lose any fitness either. Go shoot some hoops with your friends, go to the beach (if you have one), go to a pool and have fun, heck go to Disneyland if you have one. I think you get what we are telling you. Don't make everything a do or die situation, keep it moderate and consistent in your training and life.
Let us know how you do.

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

Alan's advice is spot on. Take some time to get refocused and if you feel like you need a complete week off, then take that time to study the articles on the site and develop a plan. Good luck and keep us informed of your progress.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Tim,
I'm having a hard time finding GARY'S reply, can you help me?
J/K
I know you are overworked and under paid so hang in there.

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

Thanks guys! You have givin me the best help yet. I will try this out and try to keep it fun and not so "strict". I will be sure to keep you posted on my results! Thanks again.

You mean you not Gary Semics??? who are you then LOL

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Tim,
the heat from Texas must have filtered through to West Virginia. I will excuse this lack of concentration due to heat exhaustion. Talk to you soon.
GS formerly known as Alan Gerkey.

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