Some of you may remember me talking about Robb Beams. For those that dont know him, he is a trainer to the pro's of motocross and a lot of Amateur riders as well. He is the owner of MotoEndrance.net and knows what it takes to be in top physical shape to win races!
Robb sent me the first installment news letter and said he would enjoy sharing it with everyone on SEMX. Check out all this great information he is giving a way FOR FREE!!
Official Performance News Letter
KEY MX WORKOUT
KEY CROSS TRIANING WORKOUT
OFFICIAL PERFORMANCE NEWS LETTER
Welcome to the first edition of the MotoE newsletter series! MotoE will be produced and sent to you every six weeks to provide you with cutting edge information for sensible and effective training specific to motocross. It is my goal to eliminate the confusion and complexities surrounding human performance and provide you with tools that will make you faster this weekend! If you have a specific question, feel free to email me directly at firstname.lastname@example.org and I will answer your question directly and possibly use your question as the foundation of our newsletter main article in future issues.
How will this MotoE Newsletter make me a faster and stronger racer?
I have been asked by many racers: "How can I get faster?" Great question! The MotoE newsletter will provide information to help you improve your fitness program and help you eliminate the reoccurrence of things like:
· Missing key performances at the big races (peaking too early or late)
· Unnecessary injuries due to the lack of flexibility
· DNF's due to dehydration or other nutritional issues
· Not having the mental edge on race day
· Not having the strength to finish strong at the end of a moto
· Losing speed due throughout the moto due to a physical breakdown
· And many more!
Throughout this and future issues of MotoE, we will help you eliminate these and many other common oversights in your racing program, and you will achieve better race results for both you and your sponsors!
I hope you enjoy the newsletter and its content. Please don't hesitate to send me your feedback on how you are able to apply the information provided. As you achieve your desired race results at the track, please share that information with me - we will let other riders know about it under our Racer Results section in upcoming newsletters.
Remember, TRAIN SMART - NOT HARD!
Yours in sport,
HOW TO CREATE CHAMPIONSHIP SPEED IN 2010
At both the amateur and professional levels, the racing season has increased to the point where the racer is competing nearly year round and actually inhibiting his or her ability to improve physically as a racer. It is unrealistic to think that a racer can be on top form every weekend from January through December. Throughout the year, the body needs to be provided the opportunity to develop various energy systems through specific workouts along with a window of time to rest and recover from the stress loads applied to the muscles and the cardiovascular system for long term improvement. This is where Periodization comes into a racers program. Periodizaton answers how hard, how long and how often a racer should train to reap the benefits of training without burning out or getting injured.
PERIODIZATION - An implementation program for the competitive racer
As a competitive racer, you need to look at a year as four different seasons of performance development. At MotoE, we break the year into four training "seasons": Pre-Season, Pre-Competitive, Competitive and Off Season. Each season has a different performance objective to optimize the racers training time for maximum results.
With motocross involving so many elements of a racers life, it has literally become a lifestyle - sleep, eat, ride, train off the motorcycle, repeat until the next race. However, this lifestyle of training, doesn't allow a racer to decide to start training seriously for four weeks and then be ready for the season's first big race. On the other hand, hitting the open road on your road bike hard the Monday after your big race and riding every day until next years race isn't productive either. When you do this, you don't push the body beyond its normal performance level and hence you don't allow enough time for the body to adapt to the stress loads and get stronger.
At MotoE we work with four seasons of training - each having a specific physiological purpose. The four seasons are:
Pre-Season: developing maximum aerobic capacity, muscular strength and flexibility; this is also an ideal time to work with your riding coach to help with technique and mechanics.
Pre-Competitive: continued development of your aerobic engine, final stage of maximum strength development and the implementation of slight lactate tolerance intervals.
Competitive: specialization is the main component of this season. Your anaerobic threshold and sprint training should make up the high quality workouts during the week. Also during this season is the increased need for rest - ideally one complete day of rest per week to help you recover both mentally and physically.
Off Season: this is ideally four to six weeks in duration where you deviate away from heavily structured training. This is where you back to riding verses training when you are on your motorcycle or any other types of cross training. You don't want to become so inactive that you begin to lose the conditioning you have worked so hard to achieve throughout the year; however, you do what to remain active and healthy.
Important note: you can cycle through these seasons throughout the year as long as you are peaking two to three times throughout the season. It is very difficult to maintain the high level of performance every week without allowing for some down time for your body (mentally and physically). How and when you cycle through your season is established by your race goals and associated race schedule - see step one below.
PERIODIZATION - STEP ONE: ESTABLISHING GOALS
Establishing long term goals and develop a plan for achieving each goal. This step needs to be quantified, simple, optimistic and also realistic. Though this sounds like an easy task, it is going to take some real brain storming to narrow this down first step down and onto paper. Here is an example of an unrealistic long term goal: "I want to be fast". There is no way to quantify fast and there is no time line established to complete and it doesn't tell you who you are setting your standards against.
If you say: "I want to be the top local rider in my class by the area qualifier for Loretta's" - this is quantified, specific and with a little research you are able to be determine what it is going to take to surpass the current top riders to achieve the status you are looking for.
At MotoE we have our clients establish three sets of goals - 3 months, 6 months and 12 months. If you would like a copy of this MotoE Goal Profile, please contact email@example.com for your personal copy. If you have established goals in past seasons and you have had troubles obtaining your goals, feel free to forward your MotoE Goal Profile to firstname.lastname@example.org and I will be happy to review and help you develop some training objectives to help you achieve your personal goals for 2008. The most important thing to remember when you are sitting down to establish your goals is that they need to be specific and have a goal date applied to each goal. Without specific goals, you will quickly lose your motivation to stick to the homework, especially when it becomes difficult (due to either the duration or intensity levels required).
PERIODIZATION - STEP TWO: DETERMINING A STARTING POINT WITH YOUR TRAINING
If you are starting at a minimum fitness level, you will have to increase your overall strength and endurance before your dive into a comprehensive performance program. As a general rule of thumb, don't increase your duration of you're overall workouts by more than 5-8% every other week. Once you have been consistent with some level of training for six to eight weeks without any physical set backs, it is time to determine exactly where your fitness levels are at - this will identify your strengths and weaknesses and what to address with daily training to maximize your training time.
The main concept to keep in mind when it comes to training is to strengthen your weaknesses that have been specifically identified in your field testing. Racers, like any athlete, have a tendency to complete workouts doing the elements that we are already strong in. For example, in the gym, you rarely see racers working there legs in the gym due to the high levels of lactic acid and associated heart rate levels. If you use riding a road bicycle as a form of cross training, and you are not a strong climber, how often do you go out and complete hill repeats to increase your strength and lactate tolerance? It is not that you are soft as an athlete; it is simply human nature to do the activities that we are strong and confident with.
With this in mind, it is imperative for racers to capture three key testing data points in testing data (no matter what time of year the testing is completed): aerobic capacity, muscular strength and lactate tolerance. There are numerous debates about which form of training (off of the motorcycle) are the most effective measures of your aerobic capacity, muscular strength and lactate tolerance. At MotoE, we are more interested in testing these three variables within the training modalities that you have been using over the last six to twelve months. The important thing to keep in mind with establishing base line assessment numbers is to be consistent with your testing protocols. For example, if you use the Concept 2 rower for your cardio training, it would not be a wise choice to use a running test for your lactate tolerance and aerobic capacity testing due to the different muscle groups and demands on the cardiovascular system - ultimately your testing data would be inaccurate. If you would like MotoE to provide some suggestions on how to determine your aerobic capacity, muscular strength and lactate tolerance given your current training methods, feel free to contact me directly at email@example.com (please be sure to indicate what you are currently doing in the way of training to help me determine what is the most productive for you and your program).
PERIODIZATION - STEP THREE: ESTABLISHING A TRAINING PROGRAM BASED ON YOUR FIELD TESTING RESULTS
This is where a human performance specialist can be an asset to a racers development program - identifying where the most progress can be achieved in the shortest amount of time. As an illustration, as it relates to riding the bike, a racer gets a riding coach to help work on problem areas around the track. A racer may be fast through the whoops, but if he or she can not get in and out of the corners fast, the time gained in the whoops is immediately lost in the next corner. The same applies to developing the training protocols that are going to maximize the appropriate energy systems to maximize the elements of aerobic capacity, muscular strength and lactate tolerance. As mentioned earlier, at MotoE we break the year up into the four seasons of Pre-Season, Pre-Competitive, Competitive and Off Season. During each season of training there are two key elements that have to be factored into the development of a racers training program: the energy system(s) being enhanced and the order in which they are put into place within a workout. For example, implementing muscular endurance protocols prior to explosive power protocols may actually be counter productive based on the training season (based on race goals and the physiological adaptations needed) and the field testing results - remember, we need to constantly work on your physiological weaknesses due to the fact that you are only as strong as your weakest link in your racing program.
Next months MotoE newsletter will cover the various energy systems, how they relate to faster lap times and how to properly enhance them without getting burned out or injured.
KEY MX WORKOUT: SPEED PYRAMID
Racer Benefit: Maintain fast lap times at the end of a moto
One of the most common mistakes that riders run into as racers is always maintaining one speed while on the track. In the performance world, we refer to this as a speed rut. Your body needs to experience the various levels of speed both at a physical and a mental level. You may have already experienced this as a racer when you feel yourself going through a section faster than you ever have, you come off of the track feeling mentally spent more so than physical. This makes sense because your body is actually using less muscle and less energy because you are completing the element smoother; however, your brain has to process all of the elements at a new speed, hence the fatigued feeling. This workout will address both the physical as well as the mental aspects of increasing your speed as your body begins to face fatigue. One of the strongest elements that you can add to your racing program is "teaching" yourself to go faster as the moto transpires, not slow down. Let me know what you learned from completing this workout.
Notes: do not complete this workout unless you have received a letter of approval from your doctor and have a solid aerobic base! If necessary, to stay safe, cut the sprint duration from 15 minutes down to 10 minutes.
Warm up for 10 minutes by completing one of the following:
Turning track (both directions)
Bike on stationary trainer:
Steady for 5 minutes/5 minutes 30" on/off
Concept 2 Rower: steady for 5 minutes / 5 minutes 30" on/off
After 10 minutes, stretch from head to toe feeling for any hot spots and paying extra attention to these areas. Top off your glycogen reserves as necessary prior to beginning Block #1
Block #1 - 15 minute sprint set
Based on 1 minute lap times (adjust accordingly); complete 15 minutes at the fastest pace you can without riding over your head! Look ahead and stay relaxed - you are teaching your head to process things quicker than ever before. You will be surprised how fatigued you get mentally and how it translates to muscular fatigue. Document lap times if possible for comparison purposes for Block #2
Rest 10 Minutes - stretch and re-hydrate as needed; visualize what you are going to be working on to maintain your sprint speed as you go into Block #2.
Block #2 - 15 minute sprint set
Hold your pace from Block #1 - hold yourself accountable here! If you were able to have your laps timed, compare the lap times to see how consistent you were from Block #1 to Block #2. Remember, this intensity is intended to push your brains ability to process fast speeds.
Rest 10 Minutes - stretch and re-hydrate as needed; determine what you are going to be working on to maintain your fast tempo speed as you go into Block #3.
Block #3 - 20 Minutes: Fast Tempo (You need to be aerobic during these laps)
Back your intensity down slightly from Blocks #1 and #2 and settle into a comfortable pace. Your goal is to teach your body to stay relaxed and smooth! You were holding onto a faster pace for 10 minutes during blocks 1 and 2, this should feel comfortable AND fast
Block #4 - Turning Drills (15 minutes to the right/15 minutes to the left)
Work your turns both to the right and left; let your emphasis be on your transition from being on the gas to dropping into the seated/turning position - the later the better. Keep a mental emphasis on your outside knee pushing into the turn and the inside knee pushing up against the radiator shroud. Feel for you core muscles keeping the center of gravity low throughout the corner.
Warm down with a 10 minute free ride (nothing structured or intense (less than 40% effort). Gradually decreasing the intensity so that you bring the HR down slowly before dismounting and passively stretching; consume 8 - 10 ounces of a cold isotonic drink while completing your stretching.
KEY CROSS TRAINING WORKOUT:
Racer Benefit: the reduction of late moto fatigue
In my opinion, the Concept 2 rower equipped with the Transformx moto endurance system are the most productive cross training tools available to a motorcycle racer. It is the only piece of equipment that hits every muscle group applicable to the motorcycle, not to mention the aerobic and strength benefits. By adjusting the intensity levels, you will teach your body to perform at various intensities that will be noticeable on the track. The key to the following workout is to keep the intensity level on the low side of the effort scale (a 2 to 3 effort level out of a scale of 1 to 10). You should feel aerobically taxed, but not chewed up when you finish this workout.
Rowing: 50 Minutes of Aerobic Intervals
Warm up for 5 minutes: keep the pull rate very low and smooth (don't let the chain slap both pulling out and coming back in). If necessary, stop and stretch any muscle(s) that are straining during the warm up.
Complete a 1 minute sprint observing your pull rate during this 60 second interval. Take the pull rate that you settle into during this sprint interval - this will be your sprint pull rate.
Sprint pull rate:
Complete 40 minutes of Aerobic Intervals as follows:
6 minutes: settle into a pull rate 5 to 10 less than your sprint pull rate and maintain for 6 minutes; focus on breathing deep and not allowing the chain to slap in either direction.
4 minutes:at a slightly slower effort and pull rate; however, not as slow as your warm up. This is your active recovery without completely stopping or going too slow (this will adversely affect your aerobic energy system). As you move back into your 6 minute interval, make the initial pull transition smooth to avoid pulling any muscles.
Warm down for 5 minutes:match your pull rate of your warm up. The key here is to allow the blood to flow back to the central part of your body and out of the extremities so please don't cut this warm down any shorter than 5 minutes. When you are finished, take the time to consume clean liquid calories and stretch all muscle groups.
Thank you for taking the time to read this MotoE's newsletter. I hope you found the information to be helpful and are able to immediately incorporate into your 2009 championship training program. If I can be of assistance to you in any way, please don't hesitate to contact me at firstname.lastname@example.org.