Planning for 2009 (Step 1): Winter Cross-Training
November 11th, 2008 • Cycling/Fitness
Note: This post is the first in a series following me as I prepare for 2009. Check back often or subscribe to the RSS Feed so you don’t miss any of the following posts in the series.
-Photo by Swisscan.
The 2008 motocross season is over, as is summer, and it is time to start planning for 2009 as winter sets in.
Why Cross Train?
The winter off season provides the perfect time to cross train for motocross. A lot of riders ignore cross training as part of their motocross program, and I believe this is a mistake. Nothing can replace riding motocross in order to perfect your skills, however, being in good physical shape can do wonders for your riding. The winter off season is the perfect time to get this done because of the break from racing. The winter break gives riders time to take a needed mental break from riding in order to improve their physical condition. Come springtime, it is much easier to get back into the swing of motocross if you are in top physical condition as opposed to a lazy, out of shape lump after doing nothing all winter. This winter will be one of my first where I stick to a rigorous training schedule, and I am hoping that I will definitely notice a difference come February when I begin riding again.
Stay on 2 wheels
One of my favorite training methods, and one that I will carry into the offseason is road cycling. A lot of athletes argue that running is a more strenuous type of exercise, but I find that I develop severe knee pain if I spend any large amount of time running. Furthermore, if done correctly, and done enough, cycling provides just as much, if not more physical benefits for motocross riders as running. My winter cycling will consist of two different methods. Most of my weekday workouts will consist of riding indoors on rollers. I do about an hour and 20 minutes daily on my rollers which results in a pretty intense workout. My workout consists of:
- 15 minute warm-up
- 20 minutes of intervals with the magnetic resistance unit
- 20 minutes of intervals without the magnetic resistance
- 25 minute cool down
I am confined to the indoors during the week due to time and weather. However, on the weekends when the weather is nice (>45°F), I am definitely planning on going on lengthy (>40 miles) bike rides to break up the training slightly.
By riding throughout this past summer, I have found that road cycling is great at improving cardio fitness, and it also helps to build strong leg muscles. Both of these traits are very important for motocross, and will make a noticeable difference at the end of a race day when the track is rough.
Weight Training
Admittedly, I have not yet begun any type of weight training program, however, I am planning on beginning to weight train within the next couple of weeks. Because cycling will be a large part of my exercise, I will not be doing much, if any at all, weigh training for my legs, but concentrating more on my upper body. I will be doing arm workouts in order to help prevent arm pump and allow me to muscle the bigger 250f around a little better. Hopefully, a solid weight lifting program will help my performance on the bike as much as cycling has in the past.
Diet
No training program is complete without a healthy diet. Eating unhealthy is still bad for your overall physical condition no matter how much exercise you do. My diet is not perfect, but I believe that it is a decent example of eating healthy, wholesome foods day in and day out. My diet almost every day consists of:
- Breakfast: Rolled Oats w/ flaxseed, wheat germ, and diced fruit. Orange Juice or Apple Cider for a drink.
- Lunch:Turkey Sandwich w/ provolone cheese and lettuce, original flavored goldfish on the side, and Lemonade to drink.
- Dinner:Home-cooked, consisting of a meat (grilled chicken, steak, etc.,), vegetables, a form of carbs (potatoes, pasta, etc.,), a salad, and water to drink.
Conclusion
Some riders like to keep riding motocross all winter long. I find that this method leads to burn out rather quickly, and does not really provide many benefits. Instead, I will use the winter off-season to cross train via cycling, weight training, and good diet. Hopefully this will allow me to be in my best shape possible come race season, while also staying fresh and not getting burnt out on riding.
What do you do for winter training? Do you take a break from riding, or keep riding throughout the winter? Let me know in the comments.
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