The perfect week
When your passion is riding and racing bikes, and weekends are spent travelling up and down the country to some of the best tracks around to race against the best in the region, country - or Europe, you are judged on your two (or 3) Motos. For a pro rider this is the pinnacle of their weeks work - so having that week planned out perfectly is most important and will make the difference between championship hopes, bonus money, next years deals...
For a club rider, or those who just want to progress at the practice tracks they frequent on a Sunday, there is a lot that can be taken from a pro riders regime - it can be scaled down to take into account 9-5 work, wife, kids and all the other things that get in the way of riding! This will help you get the most from your efforts and set you up to have more fun, get less fatigued and recover quicker from a day at the track.
Often races fall on consecutive weekends - so the days in between need to allow recovery from one race, build/maintain fitness levels, progress on the bike but still leave you fresh for the following weekends race. This is a lot to ask in 6 days!
If we look at the requirements of the racing, we can then get a clearer picture of the type of exercises and style of training we need to use. If we focus on Motocross, with races lasting anything from 20-40 minutes, it is not a short sprint, but a high intensity push for a relatively prolonged period of time. Assuming you have been involved in some sort of regular previous training, the main aim during this point in the season is to have sessions that replicate the effort in a race; so efforts that verge on 'Lactic Threshold' are ideal. This is a level that is 'just' sustainable before you reach that level at which there is a rapid build up of lactic acid and muscles suddenly feel solid, heart rate goes through the roof and one quickly have to back off to let legs and arms recover. It equates to about 85-90% of maximum heart rate, and the best way to work at this level is to push very hard for 5 minutes, then back off for 5 minutes and exercise at a steady level, then go hard again for 5 minutes. You can work this way with different exercises - on the Bicycle, rowing machine, cross trainer, running, swimming... It is a good way to build stamina at the required heart rates. Be aware that this is slightly different to 'Sprint Intervals' as it is a more sustained effort and a sprint interval would only last 30 seconds or so of flat out effort.
This hard effort will help improve fitness during the week - but the gains will be hard to achieve if you have not worked hard in Pre Season - the hard hours there will be paying off now! So try and remember this come January when it is cold, wet and going for a run is very low on the 'to do' list. However, it is clear at many club events who has been putting in the hours during the week, so think of the guys you are racing and what they might be up to... or if they are reading this!
Gym strength work will also help progress, and if the cardio work you are doing is predominantly lower body (such as running or cycling) this will be ideal in training your upper body to give better control on the bike and help that 'attack' come race time.
Don't underestimate the importance of recovery after racing. If you are feeling stiff, sore or tired the next day, this can be helped greatly by the right cool down, nutrition and exercise on a Monday. Professional Rugby players use as many techniques as possible to aid recovery - from compression tights to aid blood flow back from the muscles and help reduce muscle soreness and stiffness, to high protein intake on a Monday for improving muscle repair, and stationary cycling at low intensities to help recovery and sooth tired legs. All of these techniques transfer to many sports and Motocross riders could do a lot worse than look to these to help them feel better and fresh for the week ahead.
Below is a hypothetical training week for this point in the season - assuming racing at each end of the week and that time isn't an issue but race success is. Obviously it may not be easy to stick to this and for any one rider it may change to suit them - but use the guidelines to build the perfect week to set you up for the weekend feeling fresh but also in great shape to give racing the best shot.
- Monday: Recovery day after Sunday race - high protein intake, recovery cycle ride or stationary bike at low intensity.
- Tuesday: Lactate threshold Session - thorough stretching then short but hard session with hard effort.
- Wednesday: Morning cycle ride at steady level interspersed with a few sprints. Afternoon Motocross practice - race length Motos and skills practice.
- Thursday: Gym Session with good warm up and then weights work.
- Friday: Steady cycle, or rest preparing for the weekend, with focus on high carbohydrate food intake.
- Weekend: Motocross!
As you can see, the time for improvement gains is short due to the need to recover from the weekends racing but the effort is high during those sessions.
This is a generalised training plan, and dependant on the time available, the sessions would be changed - but the general idea is clear; recover, improve, rest and see the hard work come together when you get out on the track! The week is hard work and you shouldn't try and keep something like this going all year long.
Top Tips to leave you fresh for the weekends racing:
- Recovery is so important after the race has finished; warm down, good food intake of Carbohydrate/Protein and a good rest will make a big difference to how you feel and what you can do come Monday.
- Sessions should be short but sweet. Hard work and effort pay here; think of training as race intensity but be careful not to burn out - hence shorter sessions and listening to your body - don't train if you are feeling very tired or ill.
- Think of Nutrition intake - protein for muscle repair and recovery, Carbohydrate to prepare for exercise, and racing. Cutting out junk food and processed/pre packed food will greatly improve health and energy levels.
- There is no substitute for riding and building in a session at the track during the week will make a big difference come the weekend.
- Race day should dawn with you feeling fresh-rested and raring to go. You don't want tired legs from cycling or stiff chest/back from weight lifting. Remember weights leave your muscles tired for at least a day after.
- Try to plan the week in a diary as it helps you stick to training- even if it is only a couple sessions a week.
- Aim to follow this schedule of training until the end of September - Then you can go to the Motocross Des Nations and be inspired to work hard all winter to move up to that next level!
