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Week 6 - Weekend Workouts

by Coach Seiji

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Saturday's workout is a zone 2 steady state workout. Focus on a smooth and steady effort with the majority of your time spent in Zone 2. Avoid higher zones. Concentrate on smooth pedal strokes for cycling, steady pace for running, and perfect, steady strokes if you are rowing.

Sunday is always reserved for riding or recovery. Have fun, train hard and enjoy your weekend.

Saturday
Bike: Cycling: Steady, moderate effort
Planned Time: 1:15:00

Workout Description:
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Run: Running: Steady, moderate effort
Planned Time: 0:50:00

Workout Description:
Run on a flat to gently rolling course. Get at least 50% of run time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Row: Rowing: Steady, moderate effort
Planned Time: 0:30:00

Workout Description:
Row smooth and consistent. Get at least 50% of row time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Notes:
Pick one of the above workouts (cycling, running, or rowing) only.
Sunday
Sunday workouts are designed to give you the chance to ride or do a recovery workout. We will do it this way to give the guys who are riding on Sunday a full recovery day on Monday.
Workout #1 (Cardio)

Bike: Cycling - Recovery spin
Planned Time: 45 minutes

Workout Description:
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for cycling, use the RPE scale.


Alternate Cardio:
Row: Rowing - Recovery pace
Planned Time: 30 minutes

Workout Description:
Very easy recovery row. Do NOT go hard. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for rowing, use the RPE scale.

Alternate Cardio:
Run:
Running - Recovery jog
Planned Time: 30 minutes

Workout Description:
Running is NOT recommended as a form of recovery. The impact nature of running is not conducive to a recovery workout. However if you choose to run, do so with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best if done alone. If you have not completed your Lactate Threshold test for running, use the RPE scale.

Workout #2 (Flexibility)

Motocross Flex Program:
Planned Time: 30 minutes

Workout Description:
Full Body Flexibility Routine.

Notes:
For the cardio portion of your workout, you can choose to cycle, row, run or use a piece of gym equipment (elliptical, stationary bike, etc.). After cardio, complete MX full body flexibility routine.
RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

Look Ahead: Next week we will be the last week in the MT phase. Monday will be a complete day off.

Questions
If you have a question about this or any of the other workouts, please post it on the Virtual Trainer Expert Forum. Old workouts are posted here.

Good luck with your workout!

Follow Virtual Trainer's personal Blog as he trains along side you the next 19-weeks.

Miss a Workout? No problem. All workouts are Archived here!

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, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.

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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