sick, are overtraining or are fully recovered, and can help
direct your day-to-day training.
Sleep. Getting enough sleep is critical.
While you are asleep, your body is repairing
and rebuilding itself to become better than
yesterday. Listen to your body. If you are
tired, sleep. Naps are also very beneficial if you can
find the time.
Plateau. Plateaus are frustrating. In most
cases, it is a result of sameness. You might
have a great routine going, but after six
weeks, your body adapts to the exercises.
Keep your body guessing and you will keep seeing
results. Try switching things up every four to six weeks.
Plan. Always have a plan. Plan
your week out as much as you can,
scheduling the days you train, recover
and ride. Write everything down and
track your progress. This will keep you on target and
give you the ability to look back and see progress or find
problematic areas that need attention. ❏
Recovery. Every training program must
include rest days to ensure your body is not
overtrained. Many young, motivated athletes
believe that the more they train, the better
shape they will be in. You can only train that way for
so long, then your body starts to break down and your
immune system weakens. Resting doesn’t mean sitting
on the couch all day, though. “Active recovery” is
something that helps your body flush out toxins. Thirty
minutes on a bike or elliptical (at a low heart rate) is all
you need. No need to break a sweat on this one.
Sprints. Sprinting is the ability to go all out
for a short period of time. There are many
ways to practice sprints. Sprinting on the
bike is the most effective for racers, but
running, rowing or any other red-zone heart-rate activity
will work. High-intensity, short-duration exercises help
keep weight off, increase bone density and increase the
body’s lactate threshold. Start with 15- to 30-second
intervals with double the amount of rest between sprints.
If riding, start with one-lap sprints and double the lap
time for rest.
Rehab. Many people overlook small aches
and pains until it is too late. Pain is the
body’s way of telling you there is an issue
that needs to be addressed. Small injuries
often become chronic injuries, so take care of small
injuries before they get worse. As they get better, do
not stop the rehab, as chances are the problem will
come back. Include rehab in your weekly training
program, even if the issue feels resolved.
Specificity. In any workout program, you
want to be as specific about your desired
outcome as possible. This can be tricky in
many sports. If you want to become a better
motocross rider, riding is obviously the most specific to
the goal, but finding things other than riding that are
sport specific is important in creating an effective train-
ing program. Such activities could include rowing, core
training, flexibility, Romanian dead lifts and squats.
Consume. Whether your goal is to lose
weight or pack on some muscle, it all comes
down to how much energy you consume and
when. Either way, eating clean is important
to your body. If you’re looking for a muscular physique
or have trouble gaining weight, then you need to be con-
suming clean calories every chance you get. If
you’re trying to lose weight, eating clean is as vital as
limiting your calories. Eat lots of vegetables and lean
meats. Don’t starve yourself or take diet pills. Eating at
the right time is also important. Make sure to eat soon
after riding or working out to restore depleted nutrients.
Stretch. Stretching is one of the most
overlooked facets of training, especially in
males. After a hard workout, it is the last
thing on your mind; however, being flexible,
regardless of your sport, will help minimize injuries and
allow your body to move more efficiently through the
specific movements of your sport.
Heart rate. Get to know your body. Track
your morning heart rate each day and you
will learn volumes about your body. Your
heart rate can tell you when you’re getting
YOU NEED TO KNOW ABOUT
IMPLEMENTING A TRAINING PROGRAM