So, the sport of motocross is a vastly complex sport, you need: power, strength, endurance, balance, a high functioning cardiovascular system and a high threshold to pain.
To train for it in the gym is as complex as you might think. It’s tough to get the balance right, however with a few years of experimenting with different techniques, I have come up with a few key points you need to focus on.
What kind of cardio?
When people think of “cardio” they think of cycling, running, rowing etc. However, isn’t anything cardio if you’re hearts pumping?
While I agree, long distance bike rides, running and swimming are important in a pro motocross riders program. It doesn’t show the full picture.
A pro racers heart rate can get up to 180bpm and be help there for well over 30min! Cycling at 150/160bpm just doesn’t seem to replicate the intensity you get racing.
Cardiovascular function for the most part is movement pattern relevant, this means you get good at the movement pattern you are practicing; sometimes running won’t get you good at cycling just because it’s “cardio”.
So, while you do need to set aside days to cycle and run long distance, some of the best training comes in the form of circuits. Here’s an example:
- Kettlebell swings 1min
- Cable woodchop 1min per side
- Kettlebell high pull 1min per side
- Bear crawl 1min
- Rope slams 1min
- Rest for two minutes and go again.
This circuit concentrates on hinge, pull and rotational movements, and guess what? Your heart rate will hit the roof.
Technically speaking, the absolute best cardio you can do is riding your motocross bike, however this isn’t always achievable with busy lives, track fees, fuel, travel time etc., Therefore, I do feel that to get the edge you may need, you need to train general movement patterns under fatigue. (Obviously with good technique as it should go without saying, although it rarely does).
So, let’s break some of the sciencey stuff down, you have three main energy systems that govern the fatigue of movement, it is also important to note that all three are usually working at one time to varying degrees:
The first system if your endurance system, this is the rate of effort that you can continue with no fatiguing effects, think long distance walking.
The lactate system is where we start getting a buildup of lactic acid and hydrogen ions causing fatigue, think a 400m run, something that is too fast to be endurance yet too long in duration to be power.
Creative phosphate/power system, this is ultimate power, it lasts a maximum of 15 seconds, think golf swing or discus throw.
Now you need all three to race a motocross bike, endurance to have the work capacity to finish the race, lactate for your intensity, and CP for quick movements for things such as having to react to a fallen rider in front of you. It’s up to you to figure out what you need to work on more as everyone is different!
There is so much more to building an effective program, so look out for more posts about, balance, strength and reaction training. But hopefully this article will give you more of a perspective on how to train for our ever-complex sport.
In summary:
- Train all energy systems, and plan different days for different systems,
- Try circuits to get the most out of training different movement patterns under fatigue (squat, hinge, press, pull, rotation and lunge)
- Train smart not hard.
- Actually, ignore that last one, train smart AND hard!!
