In this Lifestyle Blog, I wanted to share a collective list of 10 Things that all Motocross & Off Road Racers should be doing regularly to help physically prepare them for competition. This is not the only 10 Things that you need to be doing, but if you can check off all of these, you're in a very good place in your Physical Preparation. Check out this list below to see if your checking off all of these boxes...
1.) Strength Train 2-3 times per week
You're a racer, you need to be strong for performance reasons and for injury prevention reasons. Strength Training isn't just about weight lifting a barbell either, it can be body weight exercises, bands, dumbbells, and machines. Using a combination of these training tools 2-3 times a week will help improve strength levels!
2.) Perform Mobility/Flexibility Drills during each gym session
If you want to feel good and help your chances to remain healthy, perform some Mobility & Flexibility drills during your gym workouts. I'd suggest performing Mobility Drills in your warm up and using some Stretching Exercises as a cool down. By doing this, you can help even increase the length of your career!
3.) Perform an active warm up before your races
Be physical ready to go when the gate drops, and stop relying on just adrenaline to get you going. Whether you perform some light cardio work, calisthenics, or some mobility drills, this will help ensure you are physically ready to compete from the get go!
4.) Perform both Low Intensity and High Intensity Conditioning
When performing your Conditioning Training, make sure you don't fall into the categories of performing only Low or just High Intensity work. You will need a combination of both throughout your competitive season. Think; Low Intensity=Build Endurance & High Intensity=Strength of Heart Muscles!
5.) Consume lean protein at every meal
Protein isn't just for Bodybuilders, it's for everyone, especially athletes. Protein will help you rebuild from vigorous training, practice, and competition. It will help protect against muscle loss and it will help rebuild every cell in your body. A few lean protein sources could include, Chicken, Steak, Ground Beef (90/10 or leaner), Eggs, Turkey, Fish, and Whey Protein!
6.) Consume "clean" carbs at every meal
For racers, carbs mean energy. It is very important that you are feeding yourself clean carbs at every meal. This will help you recover from hard workout and practice, but also allow you to fuel up for the next session. Don't fall into the Keto trap unless you want to see your performance decline!
7.) Consume "healthy" over trans fats
Trans fats do nothing for you unless you are starving to get in calories. They yield no positive Physical Performance benefits other than them being extra calories if you're in dire need of them. Trans fats are fried foods, baked goods, and most fast food places. Get majority of your fats in by consuming healthier options fats like Olive Oil, Avocados, Nuts, Coconut Oil, Butters, etc instead of fast food spots.
8.) Drink at least half your body weight in ounces of water every day
This is your minimal requirement. If your urine isn't pale yellow to clear, you need to drink more of it!
9.) Add salt to your meals
Salt is great for balancing out all of the water that you've been drinking. It will help improve the functions of your muscles as well. Add small amounts of Iodine Salt to your meals just to taste. More is not necessarily better!
10.) Plan your riding practices
I'm not a riding coach, but believe me, you need to have a plan when you practice. I see too many racers just trying to log in as many 30 minute motos in as possible. And this is good, but are there areas that you need work on to improve your game, but you're neglecting because you are not planning for it? Have certain objectives each riding session and be sure you're addressing your weak areas, this is what practice is for, to improve your skills. When your riding your bike with a high amount of efficiency, you will you save a lot of energy!
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Physical Prep Coach & Owner of Joel Younkins Training.