by Coach Seiji
Determine Your Limiters
Your own program can become more effective if you do an honest self appraisal of all the aspects that relate to your performance and training. Almost anything can become a limiter to the progress of your own overall motocross ability. When you search for your own limiters categorize items into the following groups:
- Skill limiters: Technical riding skills: cornering, starts, whoops, jumps, rhythm sections, loose dirt riding, ruts, body positioning, etc. Any specific riding related skill or ability.
- Physical limiters: Cardiovascular fitness, strength, flexibility, riding specific endurance, etc. Any physical ability or aspect of conditioning that can be improved through effective training.
- Mental limiters: Performance anxiety, social acceptance anxiety, practice mindset vs. race mindset, ability to focus, motivation, etc. Any mental component of performance or training.
- Lifestyle/Health limiters: Diet, sleeping habits and patterns, illnesses, allergies, unhealthy lifestyle habits, etc. This is a very wide category and can encompass activities of daily living.
|The athlete should do the least amount of the most specific training that brings continual improvement.|
You should be able to identify between two to three specific limiters in each of the above categories. List each of these limiters in the order of severity. Now think about the categories and list them also in the order of severity. What you should end up is a list of eight to twelve specific limiters broken into four categories with the categories also listed in order of severity.
|Ryan Dungey has a done a great job of improving as a rider every year. A sign that he knows how to identify and improve his weaknesses!|
Example: Dirt Bike Dave
- Skill limiters: Hard packed corners - Flat sweepers - Corner exits in loose conditions.
- Physical limiters: Riding endurance - Back injuries - General cardiovascular conditioning
- Mental limiters: Focus at races - Aggression during races - Motivation to train (but most likely caused by lifestyle habits)
- Lifestyle/Health limiters: Nutrition - Sleep habits - Limited training time
|Sand whoops....a definite skill limiter for most.|
The above list of limiters for Dirt Bike Dave is only an example; many more limiters could be listed but for this article we will limit the discussion to these. The categories are listed in the order Dirt Bike Dave feels is the order of severity of effect on his overall program. So in this example the Skill Limiters are the most limiting in his progress as a racer. Using the limiter list Dave would be best served by spending a higher proportion of his available training time and energy on his skill limiters, especially working on hard packed corners. He should then spend the next highest proportion of his available time on riding endurance; then mentally work on focus at races and improve his nutrition. If more time becomes available Dave should work on flat sweepers, work on his core strength (to fix his back injuries), mentally work on race aggression and improve his sleep habits. The more time becomes available for training, the further down the limiter list he can progress.
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Do the Work
Following this procedure yourself will give you very specific training goals in the most effective order of attack. Knowing which limiter you have to work on should give you a goal for each training session; a specific focus of your energy and time. If done correctly, your limiter list changes as the season's progress and hopefully the current limiters become your strengths and the things you were good at become your limiters. This means your overall motocross ability just took a huge leap forward. Just looking at the results of an honest self analysis written on paper should shine a guiding light on where you should be spending your training efforts and available time. It’s not rocket science but unless instructed many riders will never identify their limiters. They will more than likely repeatedly reinforce the things they are already good at and almost ignore the actual things that are holding back their progress as a well rounded rider.
About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerch, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly. 100812
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.