Monday
Ride: for 1 hour (or longer if you feel like it)
Ride 3 motos the length of your normal moto with 10 minute breaks in between motos. Warm-up for 10 minutes prior to first moto by play riding to break a sweat and then
stretch
.
Gym:
Aerobic Base Train
, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning
Stretch
15 minute evening
stretch
following workout
Tuesday
Ride: Repeat Monday's riding workout.
Gym: Maximum Strength Training, see Routine 1
Stretching: 1/2 hour
Stretch
or 1 Hour Yoga
Wednesday
Ride: Repeat Monday's riding workout.
Gym:
Aerobic Base Train
, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning
Stretch
15 minute evening
stretch
following workout
Thursday
Ride: Repeat Monday's riding workout.
Gym: Maximum Strength Strength Training, see Routine 2
Stretching: 1/2 hour
Stretch
or 1 Hour Yoga
Friday
Ride: Ride for 1 hour. 2 motos the length of your normal moto and then pick a skill and work on it (cornering, starts, etc.)
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning
Stretch
1/2 hour Morning
Stretch
Saturday
Ride: Ride for 1 hour. 2 motos the length of your normal moto and then pick a skill and work on it (cornering, starts, etc.)
Gym: 45 minute run. Wear your heart rate monitor and keep your heart rate in the Aerobic Range (70-80% Max Heart Rate). You want to work hard but certainly not an all out effort. This is where you stay in the aerobic zone. DO NOT GO BREATHLESS.
Stretching: 1/2 hour Morning
Stretch
1/2 hour Morning
Stretch
Sunday
Ride: Rest
Gym: Rest
Stretching: 1/2 hour Morning
Stretch
1/2 hour Morning
Stretch