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5 Tips for Surviving Lorettas

by Racer X Virtual Trainer


1. Hydration - One of the most important keys to surviving the Tennessee heat is proper hydration. This means drinking water or your favorite sports drink (like Gatorade) all day long, every day. If you wait until you are thirsty, it’s too late. One good way to check your hydration level is in the bathroom. Next time you’re in one of those wonderful port-a-potties, take a look down and check out the color of your urine. It should be nice and clear. If it’s dark yellow, find the nearest bottle of water and start drinking. If you’re serious about your fitness level, you should never be without a bottle of water or your favorite sports drink. Personally, I believe that there is nothing better for you than good old water but if the added flavor of a sports drink keeps you drinking, then all the better. Drink early and drink often. When planning for Loretta’s, stock up on plenty of water and leave the sodas and other caffeinated drinks at home. Check out this article on Water vs. Sports Drink.

2. Maintain Your Diet - Just because you’re away from home doesn’t mean you have to eat the junk food offered at the track. I know the fries and elephant ears are tempting, but just keep walking and leave the artery clogging food to those who aren’t racing. Assuming nutrition is part of your training regiment at home, try and maintain the same diet at the track. Get all of your food at your local grocery store before leaving for the track. If you shop at home you are more likely to get the types of food you are used to eating. Why is food so important? Food that you are not used to eating (i.e., track food) can leave you feeling weak and lethargic. Not to mention wreaking havoc on your stomach, sending you on your way to a 500 degree port-a-potty. No one wants to spend any more time than needed in those things. Maintaining a consistent diet will keep you strong (and regular) all week long.

3. Sleep - I know its tempting to stay up and hang out with friends, but sleep is a very important key to maintaining your strength. Try and keep the same sleep schedule that you are used to at home. Being in a strange bed or sleeping bag can make it difficult to get a good nights rest. I have found that the best way for me to get a good night sleep while on the road is to bring my own pillow. I never leave home without it. Figure out what makes you sleep well at night and take it along with you. Plan your sleeping arrangements carefully. If noise keeps you up at night (like someone snoring), make different arrangements. Lack of sleep can definitely reverse all the hard work and sweat you put into getting ready for Loretta’s.

Cool Vests have come a long way and are making their way into moto. My recommendation? The RPCM Cool vest by Glacier Tek.

4. Stay Cool - Maybe the most challenging thing to do while at the National, is to stay cool. Do whatever you have to, to stay cool. In between motos, take off the riding gear and boots. Parents, be sure and make the little ones get out of those riding pants and boots in between motos. If not, you may have one tired, overheated little guy or gal on your hands by the end of the day. You big guys, you should limit your activity between motos, and stay out of the sun. Air conditioning is good if you can find it but be careful not to overdue it with the air. You want your body to get acclimated to the heat. Do this by seeking out shade or a cool spot near the creek. And of course wear light colors, a ball cap, and don’t forget the sunscreen. Want more? Here is some advice from a few professional trainers in the industry on how to stay cool.

5. Take Care of Your Body - One of the more controllable factors to having a successful week at Loretta’s is maintaining your body. You want to remain as strong at the end of the week as you are at the beginning. While hydration, diet, sleep and staying cool are all part of this, there are several other things that you can do to keep your body in tip-top shape. Stretching and warming-up should already be part of your pre-race routine, so continue this while at Loretta’s. Seek medical attention early even if you think an injury is minor. The EMS track crew can advise on which medications (if any) to take and how to treat a pulled, stretched or strained muscle. Bring along a first aid kit to treat blisters, sunburns, and minor aches and pains. This is also a great time to convince your wife or girlfriend that a massage is just what the Doctor ordered. If you can afford it, seek out a professional massage. Professional athletes from all genres of sport utilize the therapeutic healing of massage.

If you are going to Loretta Lynne’s to race, congratulations. Just by qualifying for the most prestigious amateur MX event in the world, you have proven that you know what it takes to compete at the highest level. Though these five tips alone will not win you a championship, they may just come in handy when it comes time to dig a little deeper on that last lap in the Tennessee heat!

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Greg Tysor July 26, 2012 at 1:36 pm

    Chances are your pit area will be FAR from the track. A pit vehicle at LL is mandatory or you will walk a 100-miles that week.

  2. Gravatar
    Eddie Casillas July 27, 2012 at 10:40 pm

    EMS job is to stabilize/transport and safe your life. EMS are not trained to evaluate and treat orthopedic injuries. I am surprised there is no mention of concussions. I wonder how many riders will suffer a concussion and continue to ride?

  3. Gravatar
    Racer X Virtual Trainer July 28, 2012 at 9:19 am

    I agree Eddie but the EMS crew is the first line of evaluation at Lorettas. If I remember correctly, there is also a doctor at the track to help further evaluate injuries. My point is that I think it is very important for a rider to NOT make self evaluations as to the extent of an injury. Don't just sit at your pit and wonder what you should do. Goo see the EMS who can then help point you in the right direction.

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