What's your race training program?

I guest I should explain my post Exercise is great just about any of it will make you a better person. But back when I started riding and then racing I never ever thought I could be good enough to make a living at it. So lets have fun. Where I live we can ride almost every day all year long if you want. So for me I would rather go ride then go to a gym. My other point was I know so many people that will go trail ride all day. But ask them if they ever though about doing a race and they say no way I am not in shape. I race to have fun and enjoy the day or weekend with friends sure I try to win and sometimes I do. But I would rather enter a race and finish dead last then to go to the gym and exercise just to finish better. You will never know till you try. So what I was trying to do was get those you want to race a reason to say yes I will try a race I always talk about the Nationals Hare and Hounds because that is what I like Plus this year we have a sportsman class just to try to make it easier for those thinking of trying one to come out and try one Loop 1 is easy remember it is set up with Beginners, Quads, Minis, and riders over 60 in mind.

These threads are a little interesting and a little weird at the same time ... First, Frank Shorter was one of the first that got exercising going in America, again in the 70s ... Until then, we just worked and played the sport... This was pretty much the story with everyone including PRO athletics back in the 70s also...

AjaxAuto has shown us today with his Husqvarna Championship winning dirt bike riding ways, that work and lots of seat time still keeps the the body in-shape. And it should because our bodies are just reacting to the stimulus we are giving it. Makes no real difference to your heart ... It just knows it is bearing a load of some sort I'd guess. But after we reach certain levels, all other training should in-directly help our riding stamina.

So, I remember life before and after working out was popular in our country plus I was a runner for about a decade ... Running is pure heart-rate training and along the same lines as what you guys are saying here as a whole group. But running is alot easier to control the work load you are placing on your body. We ran at specific heart rates for specific times on specific days, depending on the next race and such ...

And I gotta say, some of your guys are on the right track for sure. Just being consistent over as long a period of your life as you can and you will get the dividends.

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Theo, I'm just a little curious here and just trying to understand your heart beat numbers a little better .. You are 25 and that pic above is showing your heart rate at 186 beats a minute? Have you ever gotten your MAX heart or minimum heart rates? These were the 2 numbers that all the heart rates we trained at as runners we based off of. We had to know and train at certain levels or the body just will not get all the benefits from the work we were doing. And if you get stale enough with your training, the body just sleeps or something.

I have no idea what my beats per minute are on a bike but for me to carry 186 BPM running for any length of time (1-2 miles?) would be a load. Your rate only changed 3 beats that entire time ... When running, my rate moved around lots and if you slacked up, it showed the decrease in heart rate pretty quickly...

Are you familiar with the terms 'pushing' and 'relaxing' in the context of applying effort in a controlled way such as in a race or training? This was very important in running and finishing a race correctly and on a high note...

EDIT - I just noticed you are probably not Carey Hart but maybe you can still answer a couple of my questions if you do have a heart rate monitor ...

I'm sorry, I should have specified that the video was taken from youtube: that person is not me (he/she's also much faster than me).
Anyway, as I wrote, I reached something like 176 bpm in a supermoto track. I also used the heart rate monitor while running and I reached 203, with an average of about 195; actually, I was not at my maximum speed: I did much better on the same distance. They look like high rates, to me.

AFAIK, in training you can push and relax, while in racing you should keep a constant pace.

Thanks for the answers ... Hearing 203 as MAX and riding at 176 sounds a little easier to understand to me ... I crossed trained on a cycle also and could never reach the BPM I got when running ... I wouldn't think dirt bike riding would drive my heart so hard but maybe ... I'd like to see my numbers but I'm not buying any new gadgets now.

Runners use the term relax alot... never under stood it till I got to running and watching my heart ... But you can go out, not too hard at the start, almost race hard, but you gotta do it in a relaxed manner to keep your heart under control. Then, if you are in shape, and you have ran in a relaxed manner for some part of the race and did not go out too hard, you should be able to push to the finish line as hard as you can at the finish of the race without dying before you get there. So pushing and relaxing are both fast but under control.

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Not sure how all this running knowledge and the heart translates over to bike riding, but for my running it made a huge difference in my training and results. Training was harder and races were easier. Work on this level is not needed for most of us. We just need basic conditioning to help our bodies.

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My race training is no more than trying to go to the MX\SX track a few days in advance and run some practice laps. I already have a base of conditioning from all my trail riding. I just need jumping practice mostly.

I remember when I was at the high school and I ran a race on an unknown route. Since I didn't want to run out of energy before the finish line, I was pretty relaxed (not too much) during the first part and, when the people stopping the traffic told me that I was less than a kilometer far from the finish, I pushed as hard as I could and I was worn out when I arrived. However, when I go running and try to set my personal record on the same old route, since I know it very well, I'm able to manage my energy and my pace is quite constant.

INSANITY, Bike, weights and Shakeology.

Two-a-days during the work week:

Mon/Fri:
0330 INSANITY (Fast & Furious)/Shakeology for breakfast - 1200 weights @ lunch
0330 Bike (30 min)/Shakeology for breakfast - 1200 weights @ lunch
0330 INSANITY (Cardio Abs)/Shakeology for breakfast - 1200 weights @ lunch
0330 Bike (30 min)/Shakeology for breakfast - no weights
0330 INSANITY (Fast & Furious)/Shakeology for breakfast - 1200 weights @ lunch

Sat:
0630 INSANITY (Cardio Abs)/Shakeology for breakfast - 0900 track to ride

Sun:
Other activities (maybe yard work), eat lots of crap (maybe biscuits & gravy or steak & eggs), maybe back to the track.

My training program is as follows........
Eat stuff- Little chocolate covered Dounuts and Mountain Dew
Ride
Eat stuff-Fried chicken fried potato wegdes, Mountain Dew
Ride
Have intimate relations with wife=cardio workout
Sleep
Repeat as needed

Its all about the pump, the heart. It's the only way I know to accurately measure the work you are doing at any given time.

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For you younger guys that mentioned cardio , your words make sense to me when you say it helps your stamina and endurance... We all have a cardio if we are breathing and again, AjaxAuto is my baseline to build off of ... He works and rides and wins races.. Success!! Now we'll build off his success..

Here is an example of finding the heart rates that fit you and will allow you to train hard and recover and and make progress in fitness and reduce the chance of injury.

Example for someone with a HRmax of 180 (age 40, estimating HRmax As 220 − age):
65% Intensity: (220 − (age = 40)) × 0.65 → 117 bpm <-- Upper beats limit for recovery day
85% Intensity: (220 − (age = 40)) × 0.85 → 153 bpm <-- Lower level you need to train at to get a benefit (80% is probably OK here also)

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These are my own words are should be close to what is accepted by the masses on training without being too confusing for these new concepts..

We all know what it feels like when you run down the road as fast as we can. We have to stop and our muscles hurt some and we are out of breath. Waste products (exhaust) from our cells making energy, has produced lactic acid in our blood(?) and our body cannot function with so much of it in our bodies. How do we raise the level of lactic acid in our bodies that we can tolerate and continue to function at a high level? Train at a pace where we have lactic acid in our bodies as follows:

First, we have to find the correct heart rate (HR) to work at .. That 80-85% level of your MAX HR is the place. At this level you have plenty of lactic acid in your blood but you should be able to handle it. The time you remain at this high level is a variable I think or just can't remember now. But by holding that HR and forcing your body to adapt to all that lactic acid, your body will (over time) get better and better at dealing with the stuff and you will be able to hold a higher HR for a longer period.

Just a little-bit like that brain training you were doing with that driving simulator ... You have reduced the oxygen circulating in your body, stressing it, and forcing it to adapt to the stress level and your brain work. The body can be trained in such ways ... (Go a little farther and you can get in brainwashing.)

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Here's the HR zones ... I had forgotten these terms till I read them again... Middle 3 is where most of us are at with the recovery training at level 4. This is where I made my mistakes. I always over-trained on my recovery days so I never really recovered and this screwed my hard days work and over and over till I had an injury. After I got a HR meter and watch my HBs on my training days, I would literally have to walk on my easy\recovery day to keep my HR down. And this worked for me. I got faster for sure ...

Anaerobic - without oxygen -- The lactic acid work I was referring to above.
Aerobic - with oxygen -- fats burn easiest with oxygen present ... If you are trying to burn fat, best to stay aerobic.




If you progress along these lines, your runs\training will be something specific in the 80-85% range and then a recovery run at the 60-65% rate and anything else cardio must fit into this hard\easy routine or it is just slop effort for you.

This is a hard/easy method for work outs. Hard one day, easy the next. Might be others but especially for us older people, the recover day is where you make progress. Without it and you will at best limit your progress ..

That slight effort you guys mentioned above on exercising a day before the race is also known to be beneficial but a little delicate (don't over train here). I think I remember that it raises your red-blood cell count and these cells are what carry oxygen to the cells... PROs pull out their blood cells before a race and then inject it back into their bodies right before race day to up the red-blood cell count. Pretty sure this is illegal.

This training is all pointed at running but will cross over to riding a bike ... I've never read anything on HR training on a bike but it will fall under these guide lines I'd think.

Confused? Send me a PM if necessary...Keep up the good work for a decade or 2 or as long as possible ... It pays well down the road.

Or check the web ... This stuff is written all over the place ...

Just reading all that has my brain working and my heart rate up. Wow My morning work out, thanks. I also read it twice and still do not understand. I think I will just go for a ride and try to understand what I just read. No really thanks, I am just having a little fun.

Just get out and ride... ride hard stuff challenge yourself (beat yourself up a little), have group support, sign up for races/rides, if you really love riding your motorbike---PARTICIPATE don't SPECTATE.
Most of all have fun.
Go to a riding school or 2 or 3 example mine include,
MSF courses ( http://www.msf-usa.org/ ),

Marty Smith MX Clinic ( http://www.martysmithmotocross.com/motocross_clinic.php ),

Moto Ventures advanced class ( http://www.motoventures.com/ )

and next week Graham Jarvis Riding Clinic

Yes, I've alredy read those things. As a matter of fact, my 140 bpm in the exercise with the simulator have been chosen because they are about the 70% of my max bpm.

These kind of exercises, which combine balance, strength and coordination, seem interesting, too:

For instance, instead of doing the push ups with the hands on the floor, you could put the hands on a board with a ball under it.

@ the people saying that all this stuff is useless: That's your opinion and you're free to express it, but I think that:
-probably, the best training is riding, but going to the track takes time and money, while to go running one just needs to put on his/her shoes, shorts and t-shirt.
-There are people who like to tune their bikes; I like to tune my body, since it's the tool I use to ride it. Besides, it's healthy and it makes me live better in general, even when I'm not riding. Other people could say that they live better without workout because they hate it: it's just a matter of personal tastes. Anyway, I don't train 5 hours per day, but an average of about half an hour.
-The longer your brain and your muscles withstand the fatigue, the longer you will be able to enjoy your bike. If you just ride with your mates on public streets you wouldn't notice the benefits, but on the track the story is definitely different, and this thread is about racing.

response to above post with RynoPower Gym viddy.
Ryno (Ryan Hughes) stuff is about nerve/auto response training as well as the natural muscle training stuff with nutritional focus and lifestyle processes. With his focus on what fits into MX and Ken's case car racing using these techniques and theories.
He is a student of the CHEK Institute which focuses on total mind/body connection exercises. read about those ideas and practices here.
http://www.chekinstitute.com/About/

I still think first you need to ride... 2nd you need to ride.... when you ride, ride hard not putt around hitting some hills and such... go out with a purpose... I usually start in back so I can practice dust and passing.... I don't stop and talk every 30 minutes... I like having a set loop and ride it hard as long as I can then keep going...

add to the above from racemx904 I even like to fun/practice/trail ride behind slower guys to upset my timing and drive for obstacles so in a real race I can deal with less than perfect approaches and speeds.

That has helped me almost as much as anything.... bottlenecks... my buddies laugh at my "creative" lines.... I call it creative course management.... I never stop I'll find a way.... learn to take that crappy line and make it thru an obstacle, you never know when that guy you are following will stumble and if your in the same line your stuck different line no problem...

I do the things in my last post but I do take it seriously and train. I eat good 90% of the time and I have 4-5 35 mile loops in the desert where I ride. I go to my normal riding spot and crank out 35 miles as fast as I can then hydrate and eat a little then do it again and then a 3rd time and when I feel real good I might even do a 4th loop. I ride 45-50 weekends a year. When my kids go riding with me I'm stuck riding near the truck so on those days I practice turns and riding slow stuff and we have made a small flatrack and my boys and I have been known to chase each other around it for hours. I have trained in the gym, ran, weights, treadmills, spinning class and have found that riding works best for me. What ever works for you, go do it and have fun. Try a few types of racing and find what you like.

I've just watched the video posted in the thread "Pretty cool video":

View: https://www.youtube.com/watch?v=K_T41kJm-PE

I suggest that you watch the parts from 5:59 to 6:21 and from 10:52 to 13:32: they're relevant.

And probably this is the manual the man mentioned: http://www.cafehusky.com/threads/vi...l-fitness-training-for-motocross-manual.2865/

Hey, this can't be Ryno's gym. Ryno's gym is a "No shirts allowed" gym.

We have our own training facility on site. Ty brings in professional trainers to work with our riders.