Racer X Virtual Trainer

Workout Plan for ATV racer
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Author:  WORCS808 [ Wed Jul 02, 2008 1:55 am ]
Post subject:  Workout Plan for ATV racer

I know Racer X is a dirtbike magazine and everything and I'm a big fan of bikes and dirtbike racing, but I race ATVs (in the Expert and Pro-Am classes) and I was wondering if there was anything I need to do differently for this type of racing, perhaps more strength training due to the heavier machine? Also the type of racing that I do is the WORCS series which is offroad and MX combined and the race length is over an hour on Saturday and 90 minutes on Sunday for the pro race. I was wondering the best way to prepare and train for the 90 minute pro-race? I currently work out 3-5 times a week doing mostly cardio in the form of rowing or spin bike for 45-60 minutes but I usually don't go longer than that. I'll do the interval cardio with the push-ups like the one mentioned under the work-out section except I don't have transform MX bars and I only do 15 push-ups (instead of 25) I also follow the workout posted in the "Spin to Win" Article. Also I'm 20 and on the larger side 6'2, 185lbs. Also my average heart rate during racing is like in the low 180s and my resting heart rate is between like 56-60. Thanks for any advice guys I appreciate it.

Author:  Virtual Trainer [ Mon Jul 07, 2008 12:16 am ]
Post subject:  Re: Workout Plan for ATV racer

I don't think that there are huge differences when it comes to training for Motocross or ATV's if you are talking about motocross type racing. I currently train an ATV rider and we don't do anything different than I do for my MX guys. Both require core strength, upper and lower body strength, and high amounts of cardio fitness. It sounds like you are on the right track with the workouts that you are doing. Check out this thread regarding training for endurance type racing like the WORCS series. Hope this helps!

Author:  fitnessandfuel [ Thu Jul 10, 2008 11:25 pm ]
Post subject:  Re: Workout Plan for ATV racer

You don't mention if you are having issues while racing? Are you getting tired? Out of breath? Unable to hold on after racing for awhile?

Author:  coachseiji [ Mon Jul 14, 2008 2:44 am ]
Post subject:  Re: Workout Plan for ATV racer

What are you doing as far as actual ATV riding for training? I have coached ATV guys doing the same races you mentioned and what you do for the actual moto days is where the largest difference will occur in comparison to motocross athletes. You have to stress these systems in a relatively different manner when compared to motocross:

Cardiovascular: more tempo type of work (zone 3) instead of threshold work (zones 4 and 5) after sufficient aerobic base training in zones 1 and 2

Strength: More muscular endurance instead of pure strength or power

Your actual ATV riding sessions should simply be longer than a typical moto guy and after you have built up a good base (8-12 weeks) of riding endurance (long riding sessions in the desert, woods, etc.) you need to focus you higher intensity riding days on riding moderately long periods at the highest effort that you can sustain for the duration without a drop in performance. This is essntially tempo riding on the ATV. It's the highest effort that you can maintain using primarily your pure aerobic system to provide the energy. Yes, you have to be able to do short efforts that require anaerobic energy but not nearly as much as a motocross guy. You need much more of this "tempo" riding than the motocross guys, by a large margin.

Good luck out there and I hope this helps you out.

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