If you’ve never wrapped your hands around a cold barbell and repp’d it out or never clipped into a set of shimano pedals and logged some miles, you’ll be lucky if you last 4 laps of hardcore terrain against your motocross cronies. According to Wikipedia, “Motocross is a form of off-road motorcycle racing held in enclosed off-road circuits.“ What they failed to mention is that motocross also happens to be one of the most grueling and physically demanding sports on this planet. And if you’re not properly conditioned for it, you’d be better off letting your bike sit shamefully behind the starting gate.
Perhaps, your definition of motocross is an electric start bike and cruise around the flower filled meadow. And if so, that’s ok! Then there’s no need to read any further. But if you’re the guy or girl that dreams of winning the holeshot and standing on the podium I’ve got some some motocross fitness tips that just might help you get there.
To get started, you better be incorporating the following three categories of training into your motocross fitness routine.
Cardiovascular Conditioning: Road Cycling & Mountain Biking
One could argue that road cycling and mountain biking isn’t riding moto or vice versa. However, both compliment each other in many ways and not just because they both have two wheels.
By including road cycling and mountain bike training into your routine you significantly increase your chances of being a champion vs. just a competitor. Firstly, it conditions the legs and builds strength and endurance fibers which allows riders to perform at extreme levels comfortably. Secondly, it builds cardiovascular endurance exponentially and allows your heart to perform at the highest levels (zones 3 and 4) for extended periods of time. Thereby allowing riders to calmly focus on attacking the next section whoops with ultimate precision.
Strength Training & Core Conditioning
So you’re wondering why the hell you need to lift weights and hurl heavy balls if you’re just twisting a throttle? Well … because a lot strength goes into riding a bike that delivers over 50 horsepower and reaches speeds well above 70 plus mph.
I recommend complex-moves with dumbbells, barbells and kettelbells to build strength. Core conditioning moves that maintain a neutral spine such as dead-bugs, roll-outs, bear crawls and plank variations are my go-to moves to hit deep stabilizers and limit the risk of serious spinal injury.
Mobility & Flexibility Training
How have you ever watched a rider throw their leg up next to the front tire as they lay it sideways and carry momentum through a turn? Or witnessed a rider look over their shoulders to see whose riding their tail? Well, if their muscles aren’t flexible and joints lack mobility they will undoubtedly have a tough time doing any of the aforementioned. To keep your body primed and ready to moto, I strongly suggest regular yoga practice and mobility training with devices such as Knot Out or Trigger Point.
Find Knot Out Mobility Devices at: TheKnotOut.com
Find Trigger Point Mobility Devices at: Trigger Point Performance
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