This page last updated on February 14, 2007

Evolution Fitness Featured Exercise:  (By Charles Dao)                          Posted 11/16/06
Walking Lunge with Rotation

The exercise we are demonstrating here is called the walking lunge with rotation. It is best to use a medicine ball with this exercise. This is a fantastic warm-up exercise to use before you start your training or as a part of your training program. .......
                                                                                              
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   Cardio Training: Train Smarter, not Just Harder (By Seiji Ishii)               Posted 11/9/06

You are a dedicated motocross racer and you have the drive to put all your motos in at the track and miles on your bicycle. You work hard and you expect dividends. You know exactly what to do at the track but do you know what to do on the bicycle? You know the pros ride bicycles but is that the extent of your knowledge? The purpose of this article is to make your cycling or other aerobic training as effective as it can be – to train smarter, not just harder. .......
                                                                                              
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5 Minutes with......Ronnie Faisst (By Tim Crytser)                                      Posted 10/26/06

Last week while at Evolution Fitness in Murrieta, CA, I met the originator of Freestyle MX, Ronnie Faisst.  Ronnie was there training, and getting a V02 max test from head trainer Charles Dao.  Ronnie agreed to let me sit in on his V02 test and afterwords we sat down to talk about the test, training, and the state of Freestyle MX.  This is what he had to say........

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Strength Training for MX (By Tim Crytser)                                                 Posted 10/13/06

It's no secret that weight training is not a Racer's top priority. If it were, you would probably be looking at a different web site: one on body building not motocross. I certainly have never been able to figure out why guys that race motocross think that the benefit of weight training does not apply to them. I here the same old lame excuse over and over; weight training causes arm pump! We have already covered arm pump in a previous article, so if you want  .......
                                                                                             
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Choosing the Right Ride: (By Seiji Ishii)                                                     Posted 9/28/06
Bicycling Buying for the MX Athlete

Choosing the right road bicycle for training is probably just as hard as picking your new steed for the motocross track. There are no less than four popular frame materials, several component groups, and an unimaginable amount of wheelsets available to cloud your decision-making: Yet more toys and accessories to fill the garage! ....... 

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Evolution Fitness Featured Exercise (By David Pingree)                          Posted 9/21/06
Jab-and-Pull


In a regular addition to Racer X’s Virtual Trainer, Charles is going to be breaking down exercises in sequence to show some of the things he is doing with the stars of the sport. These are all things that can be done in most gyms and will improve your fitness dramatically. The first installment is an exercise called the jab-and-pull.........


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Arm Pump Solved: It's All in the Mind   (By Dr. Patrick Cohn)                         Posted 8/31/06
Part 1   Part 2    Part 3

Dr. Cohn, a sports psychology expert and world-renowned mental game coach from Orlando, FL, has returned this month for a three-part series on the psychology of arm pump. We have talked at length here on Virtual Trainer about the physical aspects of arm pump, but so far, little has been said regarding the mental aspect of arm pump. Dr. Cohn is here to .......

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10 Questions With John Louch (By Tim Crytser)                                      Posted 8/16/06

A few weeks ago, we gave Racer X online readers an all-access pass to one of the top trainers in our sport, by giving them a chance to ask him any question they wanted regarding MX fitness and training. John is a busy guy training top riders like Grant Langston and John Hopkins, who races the moto GP tour, all the while keeping a close eye on his gym, Evolution Fitness in Southern California. That is where we tracked John down to ask him your 10 questions.........

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A Review of Summertime Articles   (By Tim Crytser)                                   Posted 7/27/06

With summertime in full swing and Loretta Lynn’s just a few days away, I thought it would be a good time to post a review of some articles pertaining to such topics. It has been unusually hot all across the U.S. with record temperatures recorded from coast-to-coast and boarder-to-boarder. No matter where you live, you are being subjected to heat and humidity that is well above normal. How you prepare for these extreme environmental parameters may just be the difference between having a good day and having a very bad day. For the older vet riders and the very young, heat stroke and heat exhaustion are dangerous conditions brought on by the searing summertime temperatures.......

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Get Psyched for Starts   (By Dr. Patrick Cohn)                                                Posted 6/29/06

Last month Dr. Cohn, a sports psychology expert and world-renowned mental-game coach from Orlando, FL, posted an article on the Mental Game of MX. This month, Dr. Cohn follows up with tips and techniques on how to prepare your mind for the all-important start.  Motocross starts are the race within the race of motocross. In no other sport do you have 40 or so competitors hauling into the first turn with the throttle wide open to be the holeshot winner. To win the holeshot takes guts, courage, confidence........

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Interview John Louch - Part 2   (By Tim Crytser)                                           Posted 6/19/06

In part two of our conversation with John Louch, he shares his views on arm pump and performance enhancing drug use and offers some advice on road cycling......
 
 
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Interview John Louch - Part 1   (By Tim Crytser)                                             Posted 6/8/06

John Louch, trainer for Grant Langston, Josh Hanson, and moto GP star John Hopkins, talks about his job as a trainer and what it takes to be in top shape for MX......
 
 
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Training the Female Athlete, Part 2  (By: Steven Bubel)                           Posted 5/18/06

In Part I of this series, we challenged the notion of the fat-burning zone, widely touted as the optimum exercise intensity for maximizing fat loss. It was firmly established that, not only is the prescription misleading, it's practically useless for individuals training for the extreme physical demands of motocross. Although it has unnecessarily biased a generation of exercisers against intense cardiovascular exercise, given the scope of the research upon which it is based, it is understandable ........
                                                                                                   
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The Mental Game of Motocross   (By Dr. Patrick Cohn)                             Posted 4/27/06

It’s race time and all the intense preparation is over. You have trained hard, have confident with your pre-moto practice, set up your bike for the track, and studied the track to find the fastest lines. You have done everything to prepare for the moto, but suddenly as you are sitting on the starting line waiting for your moto to begin, a little voice in your head starts to question your ability and causes you to think about the fast guys lined up next to you. You have trained your best and are prepared,..........
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Its' in Your Head  (By Tim Crytser)                                                              Posted 4/17/06

Other than the obvious like talent and good looks, have you ever thought about what truly separates the winners from the losers on the race track, or the successful from the mediocre in every day life? Sure, a lot of success and failure has to do with things that you can’t control like talent or how you’re physically put together, but the rest of it has to do with things you can control. Besides the obvious things that are controllable like training, practicing, studying, and working hard,..............
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Training the Female Athlete, Part 1  (By Steven Bubel)                            Posted 3/30/06

Over the last decade or so, you’ve undoubtedly observed the evolution of the female athlete. Women’s motocross, in particular, has seen a tremendous increase in athleticism, aggression, and speed and this exponential jump in performance has resonated throughout the entire sport. Participation, sponsorship, and media coverage are at unprecedented levels and the sport’s popularity is at an all-time high. Indeed, the bonds of tradition have been broken and, with the likes of Sarah Whitmore, Jessica Patterson,.......
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Recipe for Success (By Tim Crytser)                                                            Posted 2/7/06

So, how is everyone doing with his or her resolutions for 2006? If your New Year's resolution was to have a better training program or start training for the first time, you should be out of the gate and charging hard into the first turn. If you somehow got stuck in the gate and are struggling with getting your front wheel free, you may just have a problem with your starts. If this was going to be the year you were going to get your training program on track and you haven't started yet, then you are definitely hung up in the starting gate........
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Christmas Wish List (By Tim Crytser)                                                       Posted 12/15/05

'Tis the season for something new under the Christmas tree and a brand-new set of New Year’s resolutions spinning around in your head. It’s that time of year when the racer in all of us starts to come back to life with the start of the SX season. After seeing the reemergence of James Stewart in Canada, many of us are all suddenly motivated to be the one handing out ass-whippings at our local track. You say to yourself things like, “This year I’ll start training in December,” or “This year I......
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Keep the Rubber Side Down (By Dr. Dale Macdonald)                           Posted 10/13/05
Improved Riding Through Balance Training

Nothing beats time in the saddle, but how many of us can ride all year long? The confines of winter or the rigors of day-to-day life often conspire to keep us off the bike and in the gym (or house or office). Thankfully there are a multitude of things that we can do to keep sharp for that seemingly rare occasion when we actually do get to ride. Balance training for performance enhancement and injury prevention is enjoying a surge in research in recent years. Our brain derives information regarding balance....
                                                                                
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Wild About Water (By Kirk Layfield)                                                            Posted 7/13/05

A few weeks from now, the biggest motocross race in the world, the 2005 Air Nautiques/AMA Amateur National Motocross Championships, will take off from the starting gate at Loretta Lynn’s Ranch in Hurricane Mills, Tennessee. The 1,386 finalists in 33 classes – pared down from a qualifying field of more than 20,000 entries – will race three 20-minute motos in the hot Tennessee sun. Virtual Trainer contributor, Kirk Layfield checked in to remind those of you that are competing just how important remaining well hydrated can be to your overall success at the Ranch. ....
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Heat Illness (By Kirk Layfield)                                                                       Posted 7/20/05

The dog days of summer are here, and the Heat Miser has settled in for what looks like a long, hot summer. All across the country, temperatures are pushing the 100 degree mark with heat indexes pushing well past 110. If you plan on racing this summer, going to Loretta Lynne’s, or simply plan on doing some outdoor activities, Kirk Layfield has some important information regarding heat illness that just may save your life. Pay attention to this article plus Kirk’s previous article Wild About Water and you may just make it through this brutal heat wave. ....
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Eat-To-Win (By Kirk Layfield)                                                                       Posted 4/27/05

Training for motocross or supercross is probably one of the most grueling tasks anyone can do if they are truly training the way training is meant to be. I filter through a ton of questions every week and one of the most often asked is what should I eat? The answer is not always as easy as most think it should be. The human body is the most complicated machine to figure out in terms of optimal performance and it simply requires some knowledge, a few trial and error sessions, a lot of patience and the desire to do whatever it takes to win... ....

                                                                                                                          
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