Concept2 Motocross Nation Row Challenge (2007)
By Tim Crytser
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The Moto Madmen and Women Team Forum >> Link
Related Articles >> Complete Guide to Row Training
Want to Get Involved with the Motocross Nation?
Concept2 and Racer X Virtual Trainer are looking for all moto-oriented people to join the Motocross Nation. A challenge has been initiated on the Concept2 website called the "January Virtual Team Challenge." The concept of the challenge is simple; see which team can row the most combined number of meters in the month of January. Greg, who is heavily into motocross, says that, "the hard core rowers here at work give me a hard time when I tell them how good of an athlete you have to be to race Motocross and how great of shape the top riders are in." He adds, "they don't think there is a chance in Hell that the motocross community can beat the rowers at their own game!" So the gauntlet has been thrown down and the manhood of motocross has been challenged. Log on and join the Motocross Team (Moto Madmen and Women) and do your part in showing the rest of the world what motocross men and women are made of. There is a lot of great racing going on in January and if you row while it is on TV you will be paying your dues to a better season next year plus getting the added bonus of losing the extra weight from all the Holiday food and drinks.
Day 1 The Pyramid
Row hard (90 percent of your maximum) for 5 strokes and then do 5 easy (60 percent). Now row 10 hard and 10 easy. Repeat but increase your count to 15 each, then 20, 25, and 30. Next, go back down the pyramid, decreasing by intervals of 5. Repeat when you're able.
Day 2 The 1-to-1
Row hard for 1 minute and then do 1 minute of easy strokes. Repeat, alternating hard and easy, for 15 to 20 minutes. Gradually increase your time to a half hour. Aim for 18 to 20 strokes per minute. After several sessions, shoot for 30 strokes per minute.
Day 3 The Sprint
Set your machine on a 500-meter interval program with 2 minutes of rest. Row at 75 percent of your max and then rest 2 minutes. Do 10 intervals.
Not only are these workouts a perfect compliment for this part of the off-season but you get the added bonus of helping the Motocross Nation beat the rest of the World!
What the Experts Are Saying About Rowing
Trainers Charles Dao and Randy Lawrence have joined teams and according to Charles, " Concept 2 rowers are amazingly reliable, yet challenging and are second to none. In fact, Concept 2 rowers are one of my favorite muscular endurance training mechanisms that I use with all my athletes, no matter what sport they're competing in. As far as motorsports, what better machine incorporates the entire body, maximizes power output, increases base and interval training capacities, as well as reduces any jolting impact to the joints. All athletes needs to be training on a Concept 2 Rower, otherwise their wasting their time and might as well sit their sorry asses on the sofa and stuff their mouths with bon bons. But if you take you're fitness and strength training seriously, Concept 2 Rowers is a must..."
Regular contributor to Virtual Trainer, Coach Seiji says, " The Concept 2 Rower is advantageous as a mode of cardiovascular activity for motocross training. It is a cardiovascular activity that involves the entire body and it is low impact; both of these are desirable for the motocross athlete. The rower is also an excellent warm up device for racing. I highly recommend the Concept2 to anyone involved in motocross that is looking for an excellent indoor training tool for aerobic conditioning."
That's it for now. Until next time, good luck with your training and remember, VT can always be found on the Virtual Trainer Expert Forum. In addition, be sure and check out the Racer X Virtual Trainer archive section . Your complete one-stop information zone for motocross fitness.