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This is What Your Competition Uses

by Racer X Virtual Trainer

The C2 Rower is a big part of Izzi and Tickle's training program

photo: Virtual Trainer

It wasn't long ago that only the top riders in the sport were using the Concept2 rower. Now, it's hard to find a rider who isn't using the C2. James Stewart's trainer, Aldon Baker has been using the rower for years and credits the rower as one of the most effective  tools he has in his arsenal. The list of trainers and riders in the industry reads like a whose who of motocross:

Aldon Baker (James Stwart), John Louch (Davi Millsaps), Charles Dao (Nicco Izzi, Dan Reardon, Broc Tickle, Ronnie Faisst, and "Twitch"), Tim Gearheart (Justin Brayton, Josh Grant), Kevin Windham, Andrew Short, Timmy Ferry, Trey Canard, Greg DiRenzo (Phil Nicoletti, Jimmy Aldertson), Robb Beams (Ashley Fiolek), and even injured riders like Ernesto Fonseca and off road great Chris Blais utilize the rower. Oh yea, and Travis Pastrana has used the Concept 2 for years and loves embarrasing people in 500 meter challenges.

The best motocross and off-road riding schools in the world are using Concept2 Indoor Rowers to better prepare their riders for the high intensity and grueling demands of racing. One such world-class motocross school leading the pack is the Millsaps Training Facility (MTF) in Cairo, Georgia. Under the watchful eye of Riding Coach Colleen Millsaps and Head Trainer Clint Friesen, the next stars of motocross are honing their skills as well as their fitness using Concept2 Indoor Rowers as part of their training. Indoor rowers are an integral part of the riders’ physical training because of their amazing ability to replicate the demands that racing places on the body.

Training for off-road motorcycle racing such as enduro and hare scrambles is where the Concept2 really shines. In races where riders are often riding non-stop for up to 3 hours at very high heart rates and trying to ward off fatigue, the C2 is perfect at preparing riders. Two of off-road racing’s top names have started race schools where the Concept2 helps students rise to the top. Shane Watts of "Dirtwise" riding school and Steve Hatch of "Steve Hatch Racing" recognize the need to increase both strength and endurance in their riders with indoor rowing.

As Steve Hatch explains, "The concept is simple; I respect time and if I can give my riders an advantage by putting them on a piece of equipment that is the best time spent to get their bodies into top form, I want that piece of equipment! That is why I use the Concept2 Indoor Rower; it is honestly the best replication of racing a dirt bike and it allows us to train hard while maximizing time efficiently."

If you are looking for sales info, usage info or just want to talk moto....
Call 800-245-5676 and ask for Greg (be sure and ask about his crush on Ben Townly!)

Concept2 has seen growth in many new areas of sport from mixed martial arts, motocross, off-road racing, Indy car and NASCAR to functional training protocols such as CrossFit and Gym Jones. The driving force behind this growth is the need for these athletes to possess amazing power, speed and endurance without added body mass that can slow the athlete down and cause them to tire too quickly. The "name of the game" in motor and action sports is to have a high strength-to-weight ratio in addition to good cardiovascular endurance. In any sport where there is a consequence of bodily injury stemming from muscular or endurance failure, an athlete has to choose the best piece of equipment to reach his or her goals – and indoor rowing is a proven way to achieve this.

On with the Workouts
Ok, enough of the info-mercial. Let's get down to why you are really here; the workout. Following is a short video that C2 worker, Greg Hammond put together for you to follow. Greg is in pretty good shape but like the rest of us has a 9 to 5, a passion for motocross, and is married which means he is limited on the amount of time he has to train. The video is short and demonstrates the intensity, speed, and technique of the training session. Greg has combined the cardio benefit of the rower along with the muscular endurance of the TRX and some box jumps to deliver one heck of a good workout. Have fun!

Metabolic Blaster - 5 Sets
500 meter row
20 Box Jumps
10 TRX Atomic Push-ups

Type of Training

Time Period Used
Pre and In-Season

Like that Video? Here are three more!

Motocross Workout - 8 Sets
1000 meter row
20 TransformX Push-ups

Type of Training

Time Period Used
Off and Pre-Season

SX Punisher - 5 Sets
200 meter row
10 Dips
5 Pull-ups
10 Weighted Crunches

Type of Training
Interval and strength

Time Period Used

Tabata - 8 Sets
All Rowing
20 seconds all out
10 seconds rest

Type of Training

Time Period Used
Pre and In-Season

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
    Carlos Correia January 26, 2013 at 8:32 am

    I was wandering what your suggestion is regarding having the motorcycle handlebars on the concept rower instead of the normal bar that the rower comes with?....I noticed some rowers had that. It seems that it would make sense to use the motorcycle handlebars. This would be for my 15 year old son who races motocross and has done well at National races.

  2. Gravatar
    Racer X Virtual Trainer January 26, 2013 at 6:02 pm

    Regarding the handlebars....bottom line is it doesn't make a hill of beans difference. I like to use the moto handle simply because it feels a little more "moto" to me. But as far as training is concerned, both the MX handle and the traditional rower handle do the same thing.

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