Since we’re starting to get into the outdoor motocross season, I thought it might be useful to show you an example of how your training might look for a day during the race season. You’ll be transitioning from cross-training (pre-season) to cardio-intensive (in-season) training.
Cool, with that out of the way let’s get started!
Do Your Riding First
I like to recommend getting your riding out of the way before you ever even hit the gym. This has a couple benefits. First, you’re not tired when you get on the bike. Which helps minimize mistakes and prevent injuries. Second, it allows your muscles that much needed rest post exercise. So can take them to maximum fatigue, then let them rest.
Now that you’ve got your riding done for the day, then what?
Motocross Cardio Training
You’re going to have to make a decision on what your schedule is going to look like. Since you’re in the beginning or middle of the motocross season, you want to make sure you’re getting the cardio in throughout the week. For some people this may look like 3 days, for others it may be 6. That’s up to you. Generally I don’t recommend going over 5 days a week because you’re still racing on the weekend and you need at least one day of rest. But you make up your mind on how much cardio you plan to do.
Motocross Strength Training
Strength training is going to be very minimal during the season. You want your muscles to be able to withstand long periods of exhaustion and if you’re building a lot of muscle mass this just won’t be the case. When it comes to strength training, do your best to do combination exercises (multiple body parts) when you can. For example, lunges with a shoulder press (light weight), or squats with rear delt fly. The possibilities are endless, you just have to use your imagination.
As always, if you want to properly train for motocross your nutrition will play a huge role in the results you will see. So keep that in the back of your mind!
Tying It All Together
Example In-Season Training Day Schedule:
- 7:00 AM – Wake Up, Healthy Breakfast, Stretch, Cardio
- 8:00 AM – Get to the practice track
- 9:30 AM – Snack #1
- 12:00 PM – Lunch
- 2:30 PM – Finish up practice, Snack #2
- 4:00 PM – Get to the gym / garage to do your combination exercises
- 7:00 PM – Dinner
- 9:00 PM – Pre-Bed Snack #3, Stretch, Sleep
This is just a basic example at a high level of what a day might look like. This routine will vary for everybody and you should make it personalized to your schedule. Obviously, this will be different if you don’t have the ability to train during the day. I’ll cover this scenario in another post.