Motocross Fitness Test
by Racer X Virtual Trainer
Guys (and girls) who race motocross from the D class to the pros know one thing for certain; racing motocross is as physically demanding as any sport. Training in the sport of motocross has come a long way in the past 5 - 10 years as what the top guys do off the bike has become just as interesting as the racing itself. Back in the day, running was the standard protocol for those who cared to train. As more trainers got involved in the sport and websites like Virtual Trainer bring training to the forefront, other forms of training gained traction and soon running shoes were replaced with road bikes, mountain bikes, rowers, and even the sport of CrossFit. But no matter how popular training for motocross has become in the racer's mind, main stream stick and ball types still don't think it takes much athleticism or effort to ride a bike around a little track. After all the bike does all the work, right? To level the playing field, so to speak, Virtual Trainer in conjunction with Coach Seiji created the following Standardized Fitness Test as a benchmark for the Motocross athlete.
|Since neither maximum strength nor pure endurance is required for motocross, this test is set up with the idea of measuring mid-range muscular endurance.|
The test is pretty simple and consists of 4 common exercises that any athlete can do. Since neither maximum strength nor pure endurance (think marathons) is required for motocross, this test is set up with the idea of measuring mid-range muscular endurance. With that in mind, the test is aimed at measuring maximum output for each exercise as opposed to the cumulative effect of stringing all the exercises together. With that said, it is important that complete recovery is obtained after each exercise. 10-minutes is typically enough time to recover. Take longer if needed.
Ryan Dungey, Marvin Musquin, and new to the Baker's Factory team, Gautier Paulin training at a gym somewhere in Florida....
Photo: Aldon Baker
10-minute warm up (do what ever you want to warm up...run, skip rope, row, stationary bike, etc.)
- After a thorough warm up, do as many wide grip hanging pull-ups as you can in 2-minutes. No kipping (sorry CrossFitters) and you cannot let go of the bar. You can rest all you want by hanging but once you let go of the bar you are done. A rep only counts if your chin clears the bar on top and your arms are fully extended on the bottom.
- After a complete recovery period, do as many hands-off push-ups as you can in 2-minutes. For a push-up to count, you must touch your chest to the floor while lifting your hands off the ground. The only way to lift your hands is if your chest is on the floor! You can rest, stretch or stand up if you need a break but record the max number of push-ups in 2-minutes.
- After a complete recovery period, row 1000 meters on the Concept2 rower. Record the average watts obtained over 1000 meters. Divide average watts by your weight (in kilograms) to calculate your score. Alternate Exercise: Record your fastest time for a 1 mile run.
- After a complete recovery period, do as many Butterfly sit ups as you can in 2-minutes. You must touch the floor in front of you when you come up and touch the floor behind/above your head when you go back down.
1000 meters on a Concept2 rower may not sound like much but do it to exhaustion and you will understand why we added it to the test. The Concept2 Ski Erg looms in the background.
Photo: Aldon Baker
Take the Test and put your numbers in the comments below!
Remove the Guesswork
At Virtual Trainer, we believe there is a right way to train for motocross. It starts with having a clear goal, finding expert instruction (on and off the bike), performing structured training and receiving immediate feedback throughout the process. Coach Seiji (Andrew Short's longtime trainer) has teamed up with Virtual Trainer to offer our audience an exclusive motocross community geared towards improving your performance on and off the track. The community offers motocross specific training plans designed by one of the best – to help you achieve your best performance. This is literally a one-of-a-kind training and conditioning experience for you, the motocross athlete.
Disclaimer: I am fully aware of the fact that this test has nothing to do with how fast you actually are on the track or a predictor of performance. It's just for fun and a way to create a little competition. I am also 100% aware that to truly test an MX athlete, flexibility, reaction speed, hand-eye coordination, etc. etc. would need to be measured. So.....shut up and do the test!
My Numbers from 1/30/12 and 12/31/15
|Age 44, Height 6', Weight 190 lbs
|Pull ups||10||Fell off after 55 seconds|
|Push ups||53||Took to complete failure - Could not do any more|
||300 avg./watts divided by 86.18 kg
|Sit ups||46||Took to complete failure - Could not do any more|
|100 meter Ski Erg||19 sec.||Man test for bonus!|
|Age 48, Height 6', Weight 188 lbs|
||Fell off after a minute and 5 seconds
||Took to complete failure - Could not do any more
||310 avg./watts divided by 85.28 kg
|100 meter Ski Erg||16 sec.
|1 mile run
||Completed on an outdoor high school track
As you can see from my numbers above, I have maintained my fitness quite well over the past four years. The two biggest factors accounting for my fitness are dropping two pounds and consistency in training. Two pounds my not sound like a lot but when you consider the fact that the amount of fat I've lost has been replaced by lean muscle, the results are significant. I've also battled through a major back injury (not racing related) and my 14 year old daughter (who I train) is a very good track and cross country athlete which keeps my training consistent. I may be uglier than 4 years ago but I'm certainly fitter. I'll take that all day and twice on Sunday!
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.