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DirtSoldiersMotocross - Motocross Training Academy

1. port protein guntncsis and muscle tissue repair all of which wil lucts such as Endurox R4 by Endurox and Recoverite by Hammer Gel will rovide both nutrients When in a bind another option is drinking 20 oz of low fat milk post exercise S ri N F is al www DirtSoldiersMotocross com R za pint SOLOTERS MN E a your next competition ve Sie in agm ee ie _ ruses Sarg DIRT SOROTERS MN It is better to consume the meal as a liquid in order to facilitate recovery faster and follow with a variety of whole foods between two and four hours later Return to the normal Training Diet at the next meal Alcohol The temptation of binge drinking may come after a race for a celebration of victory or a gathering to ease the pain of defeat A sensible amount will not hinder performance or health but alcohol intake can interfere with post exercise recovery You need to know what a sensible amount is for your own tolerance In general this means one drink for women and two for men But alcohol intake can interfere with the game and post exercise recovery 3 5 Get a post exercise meal and fluids in first before drinking any alcohol This way less alcohol will have a tendency to be absorbed into the bloodstream and pass into the small intestine with the rest of the food 4 Avoid any alcohol 24 hours post exercise if you have any soft tissue injuries or L d Picoa i in
2. ADD y j 2 ft As you get closer to the beginning of your racing season it is important that you increase the Intensity of your workouts to prepare you for the actual intensity of racing No matter what type of off road racing that you do it is important that you prepare yourself physically to be able to ride effectively and safely for the duration of the race And one of the most difficult aspects of training is to recreate the intensity of a race through training In this article will outline some ways to Increase the intensity of your workouts by using circuit training Circuit training is a great method of developing both your muscular strength and endurance at the same time In essence you are killing two birds with one stone lt CIRCUIT TRAINING a Qe 4 v af iy What is circuit training Circuit training is a type of training where you setup d q att several exercises and perform them one after another with little rest in between J The only rest that you get is the time it takes for you to move on to the next ro exercise After doing one set of the 4 or 5 exercises that you choose a circuit ton J you take a short rest 1 3 minutes then you repeat the circuit It could be eight lifting exercises bodyweight exercises sprints agility drills ora mixof d i any of these together os r pE 4 e n Regardless of the exercises that you choose the main i Ai Piss is that you limit you
3. apy to improve range of motion and stretch Some clicking sounds may be 4 wa and while creepy are normal and can be safely ignored iod the rider can begin to perform small very small feats of i a strength egin reggino prior strength think hefting a beer Getting OAC lO on R za pint SOLOTERS MN All require much more inten original conditi D many beers res are not alike Some will require minimal treatment and others will t of th l depend on the severity of the injury and your exercise aa aa PUETA A Ray will determine the SAA m e treatment nec The en gnosis may require a minimum of a y We g to a maximum of surgery and plates and screws The important thing to vA emem mot S is that this part of your body has to be up to the stresses of Most doctors don t understand this so it s up to you to stress it if F e isf 4 i www DirtSoldiersMotocross com COM3ININGJCARDIOVASCULAR RESISTANCETTRAININGE OR MAXIMUMBENEFIT COMBINING CARDIOVASCULAR AND RESISTANCE TRAINING FOR MAXIMUM BENEFIT Defining Cardio Training Cardiovascular training amounts to the same thing as aerobic training The difference in the terms is that cardiovascular refers to improving heart health while aerobic means PADR 5 oxygen burning Two semantic a ways of approaching it but the r i same result and activities The idea is to get your heart rate up to 70 for proper ay r
4. One technique that is a great tool to have and use is front wheel placement Front wheel placement is just like it sounds placing the front wheel where you desire it to go This technique starts with a simple wheelie just lifting the front wheel off the ground and starting to learn the balance a point oft the bike on just the rear wheel You will start to find the correlation between being in the right power curve and the position of where you place your Fy do a eight A good drill is just to go out in a flat field and start out in second J g Slowly move along and start to roll the throttle on while gently pulling back on ee You should be able to lift the wheel off the ground then start hw e a where to stand pretty centered and what throttle positions to use S 1c get comfortable with this first step you can now try in third gear then uta cone out in the field and try dropping the front wheel right at the cone this t teach accuracy Most all wheel placements in motocross willbe J up so sit down whem s aren t as important tle will st Now a are comfortable with the balance and accuracy of wheeling dh can start to apply these techni s out on the Front wheel placements ew it ueling pulling the handlebars up int and away from your chest and wheel N s going across the tops of whoops and other obstacles on the rear wheel are rn only used in the whoops bos i N F is 4
5. RO MOTOCROSS RIDE NG TEC TA gt A A RUDE TLS AUNO LLERS RUUNA UL EV S s WHOOPS There are three different techniques for whoops A JUMPING THROUGH THE TROUGHS OF THE WHOOPS B FRONT WHEEL PLACEMENT C SKIMMING THE TOPS OF THE WHOOPS SOME KEY POINTS TO PRACTICE ARE Keep your weight off of the handlebars This is the most important thing Don t allow your body weight to get thrown forward 4 gives you control ge Clutch and throttle control along with body movements are what a i _ Keep the balls of your feet on the foot pegs pA earn Your handgrip should be in the accelerating position high over grip y This is so your body movements can work through your whole range we a of motion over the bike a Hold onto the bike with your knees ir a je Look far enough out in front of you to be ready for the four or fifth A whoop not just the next one or two When the whoops are uned8 you pee ae have to use a combination o Rie techniques Make sure you look f ir enough ahead so you are ready for i at s coming up www DirtSoldiersMotocross com P DIRT SOLDIERS M a E h 4 R za pint SOLOTERS MN HOW JUMPING HENE tate S 1 Launch it L aunch 2 Absorb on the throttle T hrottle 3 Absorb on the decel D ecel 4 Seat Bounce S eat 5 Whip W hip 6 Scrub S crub Cj i a j
6. All riders will experience forearm pump it s a fact ofis a life whether you ve been riding a week or ten years r hen you ride focus on remaining fluid and loose s Thi pe of the best ways to control arm pump P fter you ve prepared with the above tips j www DirtSoldiersMotocross com Ps DIRT SOLDIERS M a GAME It s race time and all the intense preparation is over You have trained hard are confident with your pre moto practice have set up your bike for the track and studied the track to find the fastest lines You have done everything to prepare for the moto but suddenly as you sit on the start line for your moto to start a little voice in your head starts to question your ability and cause you to think about the fast guys lined up next to you You have trained are prepared your best but the one part of your game the mental game you left to chance and are now uncertain on the line just at a time you need to be focused confident and in control of your thoughts As Ricky Carmichael says you are in a mental rut before the gate even drops p G F v E a Onceall the training bike tweaking and practice is complete the most important 1 w part of racing i is your mental attitude or mindset And this is the area that teach J racers how to tune up the mind for races The more work with racers the ten a a more realize that race teams and Motocross families neglect one of the m
7. i www DirtSoldiersMotocross com R pint SOROTERS MN try to teach any capable rider to try and enter a whoop section In a wheelie lifting the front wheel off the flat ground before the first whoop thus enabling them to place the front wheel onto the top of the second or third whoop There are some great advantages to this technique first you are entering the whoops with the gas on and so the weight will transfer back to the rear of the bike keeping the front wheel light Secondly you are getting on the gas earlier out of the corner instead of waiting till you actually get into the section and lastly by not clipping the first whoop or jumping into the section your bike will settle on top of the whoops much sooner so you will float across the tops instead of riding a bucking bull through the section Figure one part skill and one part commitment Once you have total confidence in these techniques you will be able to see many opportunities with other sections around the track The more you ride on the 4 s ack wheel the more you will be absorbing the shock and punishment from the 4 p TAN rear shock and your legs strong muscles and not from the handlebars andaa Er arms weak jes d va pi we think balance body position knowing your power curve and motor strengths ton sd throttle comm and visualizing and timing when to Lift the front wheel and when l o set it sv It takes time patience and practice but
8. 1 Launch it means to get more height and distance a aii bsorb on the throttle means to absorb the an jump in order to stay low but still get good PF arson on the decel means to absorb the ts phy are slowing down in order to er get back on the ground fast eans to throw the bike sideways off the jump r E CET aien a www DirtSoldiersMotocross com 6 Scrub means taslide the front wheel off the top of the jump YOUR want to share some Ideas on how to test yourself on your braking skills or for some your lack of braking skills The first thing to understand is the rear brake is the control brake and the front brake is the brake that slows you down Let s begin with the rear brake yes it will slow you down and yes it will eventually stop you but not as fast andefficiently as the front Try this easy experiment You will need a large flat area or starting area and 4 cones Place the first cone A at one end of the drill area the next cone B 30 40 yards in a straight line away from the first You will need a helper to stand with the other 2 cones C amp D around the second cone B Now get your bike lined up at a dead stop right next to the first cone A f i i oa basically do a start and charge as fast as you can a ae ai to the second cone B and right as you go by cone B pull i in the clutch and apply the rear brake hard so you lock it up or skid to a md
9. 15 30 minutes ma ad N isisa simple but effective program If you struggle with any of these r activities just do what you can and try to add a rep or two to each workout If the is aerobio work is difficult for you start with 10 15 minutes and add some more at each workout 1 j oy L m A Follow thi Asi i Sumir g j w this program a e eks on a consistent basis and you will see some ie i ive ae If it becomes too easy for you after a week or two then add NA rem xercises sets reps or time to increase the difficulty If you are already In good shape a Oe ahead and add more to the workout from SO start n Cii ar x cn type of program should help cat a good base of strength and iine ee Bodyweight exercises are a great way to get into shape and this type kout will be beneficial to all athletes regardless of their current level of strength or fitness a To F ee inf b S e www DirtSoldiersMotocross com DIRT SOLDIERS Mi Just adjust the workout to your individual preferences and fitness level and you will be on your way Once you create a good base of strength and conditioning then you can move on to some more advanced workouts with more resistance and intensity oan DURING RACING SE Training During the Racing Season By Rodney Womack CSCS By now if you have followed an off season training program you should be in good physical condition I
10. The fact of the matter is that most not ss riders use the grips from the psi They will do a lot of customization to the rest e bike A give a thought to the grips Sa Si size grips can be a maker or break sah it comes to muscle fatigue and We www DirtSoldiersMotocross com R za pint SOLOTERS MN N dD a GA Yam RIDINGATECHNOUES S EITNESSHIIRS EV s e Get warmed up and stay that way Warm up early and stay that way When you cool off too much your muscles tighten up If you get on your bike in that condition for a training ride or to race you re asking for trouble e Don t use death grip tight gloves This tip dovetails into the last tip You ve got to keep your blood flowing If not you risk muscle pulls loss of flexibility and impairment of your nerves Your nerves are a feedback mechanism Don t compromise them e Finally give those forearms a workout Buy yourself a hand spring exerciser Squeeze it rhythmically for one minute with one hand and the switch to the other Repeat Make it a habit by doing it along with another activity such as when you re watching TV Another exercise that helps is this put a comfortable amount of weight on a barbell Sit on a bench with your arms resting on your legs and wrists 4 beyond your knees palms up Holding the barbell with both hands just curl your wrists _ s repeatedly Flip your arms over and curl your wrists the other direction a W off P a
11. ahead and swap them out the springs for stiffer ones For instance you can substitute 250 rated adi AT springs if you re a 125 jockey 4 ay S i a __ For fine tuning keep in mind that you don t have to change them all out in most gt cases two or three will do just experiment and see what works for you A N p ger this isn t like your car or truck where you only change it every year orin a some cases hardly ever Ideally replace your tranny oil every two or three races excessive Maybe but it s cheaper than a tranny overhaul and the crud Wo the track will place early stress on your clutch plates es you pic Po a uppose you re out at the moto and halfway through the day your clutch si rts feeling spongy and you refresh out of springs What to do If you packed a mess a orted washers you fonii right ones under the bolt and eh The added thickness will preload your springs and you re back on your lt www DirtSoldiersMotocross com nel La DIBT SOLDIERS Mi Although you might not have known it you can top off your tranny to the proper level with automatic tranny fluid If you have to though be sure to use ATF GM compatible but don t use Ford type fluid The container will tell you which it is What s the difference GM fluid grips better than Ford fluid which is slick as molasses Which you don t want in a moto Sure they re bright and shiny and work just
12. also as an additional energy source During time of intense training the body may start using its own muscle as an energy source Because muscle mass is difficult to build and maintain athletes should be careful not to lose it Fat Keep fat intake to about 20 percent of your total calories consisting primarily of essential and monounsaturated fats Essential fatty acids are a type of fat that the body cannot create from fish and walnuts Monounsaturated fats which are fats with one binding site can come from olive or canola oils seeds and or avocados a For someone consuming 2 000 calories a day the fat Tae should be about 400 os This is equal to about 44 to 67 grams each fat gram contains nine per aloriesly a ey be tempted to ingest as little fat as possible however this is also i Keeping your fat intake to less than 15 percent may have a harmful a ay d md ref rect by inhibiting absorption of those vitamins that dissolve in fat and it has no d P on improving your body fat percentage w Exercise Meal r 1 gt ae pri 2 is no one size fits al prescription because different people react io acai same foods Athletes should try to find food that won t cause G distress and will tes to maintain focus and endurance A few guidelines nary Burpee he pre moto meal is to offset fatigue during the race e with whole wheat bread etc approximately two to three hours before a www DirtSoldiersM
13. brake the same on the same run on the track on a muddy day as you are ona dry one OK that was a simplistic example but you get the idea s t a Pay attention to your surroundings carefully Is it sandy Muddy What s the of PY __ composition on that hill Hills and jumps have multiple factors Terrainand i gragpae juzi two of these J s e ad ro The Sixth Pillar er your optimal brake lever adjustment and keep it there For proper me og s operation there should be a bit of play on the front brake lever About 3 16ths of 0 i centimeters slack is the recommended number If your index a Ay knuckle firs st begins an et the brake you should really be bearing down by aj X j me the next knuckle is bent _ Ne iden The Seventh Pilla tie Brake before you start to your ae turn Since we ve spoken about T ma id ii g hard and fast you know you want to have stable rubber in contact with A dirt Don t take a chance on skidding out of control rather pull through the y eed that will set you up for the next challenge bs if F 2 is 4 i www DirtSoldiersMotocross com P DIBT SOLDIERS MN a Wem e O 4 7A _ L gt Gh j NS TEANO NEJEN SSO ULES yen The Eighth Pillar Beware of tight corners and hills that are off camber This is one place where using too much rear brake is a really bad idea The physics are just setting you up for a inconvenient landing The Ninth Pill
14. car or maneuvering through doorways while balancing a briefcase cell phone and coffee will suddenly seem easier _ Complete the square drill below three times a week Do 3 circuits around the gt squat eas quickly as possible catch your breath and repeat for a total of 3 sets d f _ of 3 circuits As you become more capable shorten the time between each Circuit aati ah by 15 seconds until you can eventually run through 10 consecutive circuits SQUARE DRILL lt ae Ae Eii j OON le Place four cones or piles of clothes water bottles etc in a 5x5 foot square Start by standing at one corner with cone 1 at your left foot S facing down one side of the square toward cone 2 Run forward to cone 2 Shuffle sideways to your left to cone 3 Run backward to cone 4 cn Shuffle sideways to your right to cone 1 i www DirtSoldiersMotocross com DIRT SOLDIERS Mj 1 TING TEANO NEJEN ESO UES OV The Square Drill is just one of hundreds of drills that can be used to improve your agility recommend doing a Google search on Agility Training Exercises or Agility Ladder Training and check out some of the websites that are completely dedicated to Agility training have looked at most of them and the exercises presented are perfect for the motocross athlete for both the pre and in season portions of their training Don t feel like searching
15. deliver energy for a longer more consistent period than any other food This is a fact from the glycemic index How do Implement My New Diet Easy Take a look at your current diet and the physical state you re in Carrying a few extra pounds Most of us are But don t rely on weight alone this is a poor assessment Instead rely on fat percentage Male rides should be around twelve to fifteen percent just a tad more for females The best way to monitor this is to buy a digital scale that also analyses your fat percentage You can find one in most sporting goods stores When are the Best Times to Eat Breakfast is always your most important meal of the day Your body is hungry from your snoozing hours Also breakfast gets your metabolism i in gear and re up What are the best foods for this meal ad a gm You need protein eggs Canadian bacon or sausage J high fiber carbohydrates whole wheat toast bran cereal on ro a 9 with milk etc and fruit juice orange prune tomato or J l grape This is also a perfect time to take your multi vitamin also have a mid morning snack a moderate lunch such asa d soup id afternoon snack and finally a well rounded dinner Reveen sp ing the food intake like this is to keep a steady energy v R liminates sugar rusha and subsequent sluggishness s hat About Race Day ts Ty i is a special BitiatioMe je E E going to be excited as you well Tee
16. doesn t even have to be some fancy designer water harvested i glacier by some H20 farmer which can cost more than gasoline To r N F e in i www DirtSoldiersMotocross com DIRT SOLDIERS Mi i oe gt RUD NCS TLS Ot NOUS It PLAUUI NL Ststs ULL Pt gt But wait you say when see one of my AMA idols gulping down a trendy energy drink as he accepts his award shouldn t he know better The fact of the matter is he does Nine times out of ten the can is filled with the same water that you drink This is product marketing plain and simple Cokes and energy drinks rely on caffeine as one of their ingredients to provide the kick The direct effect is to make you eliminate fluids quicker than you can replace them So if you must drink something other than water go for Gatorade or another beverage that replaces lost electrolytes CHECK YOUR DIPSTICK No obviously you don t operate like the engine in your car but there Is a way to visually gauge your body s fluids Check the color of your urine If it s uncharacteristically dark yellow that means you need to thin it out with some more water The rule f hal of thumb that is heard most often is eight glasses of water a day s ad Pi P rT ill The fact of the matter is that that s all it is a rule of thumb When you re out Fy dho _ there hammering out the jumps in the hot sun you can bet you re going to need a lo ore than that And keep in
17. front tire should hold about one PSI less than the back d Pd Do you need to check your pressure more than once during an event Absolutely atin ag As stated above the actual pressure is dependant on the temperature of the air eck it before each rest period or when the day gets progressively hotter or cooler At some events the racing will extend into the night under the big lights i Poe can drop considerably once the sun goes down E eA y The typ i an on can affect the air pressure you need to for effective riding Remember fine tuning to specific conditions is one o j a success Following tow are some recommendations F pl Ty ar r mud 10 PSI in the rear tire and 12 in the front These conditions get a er bite with a lower pressure flatter geometry on the rear but the higher recog the front accents tracking br W h 4 IN a se We AZ FRING TEANO TENEAN SSS TiS oY Waa Hard pack surfaces This is a bit more equalized only 11 PSI in the rear and 11 5 in the front This is average supercross conditions Intermediate surfaces This is the average type of condition we referenced above A good way to go is 13 PSI in the rear tire 12 in the front These guidelines are for a known MX track That s where you know before hand what to expect If you go riding on trails you might encounter any number of different conditions In this case you should
18. mind that your gut can only absorb so much in a ma given period of time so drink regularly not just a huge amount at once a LES i i HOW MUCH MORE DO YOU NEED ON RACE DAY More you probably think You re going to drink more not only because of the AN because of the excitement the adrenaline rush and the extra 4 eather r ye L P erio of competition f Dumi g y diss P e tir jou notice that you re thirsty you re already playing catch up Ideally ou should drink water before you actually feel you need to and then Keene But in case you re a me ine TE ia a formula to take to iene Rn g the course of the day aim to drink in fluid ounces your body weight in A We unds In other words say you tip the scales at two hundred pounds Shoot for wo hu d fluid ounces Then go for it zs ee To r if i e www DirtSoldiersMotocross com DIBT SOLDIERS M P p R B Sanne wecyMauEs a cimNess mIPS VS 2 a kai D ky LA A YOURBREAKFAST FITNESS TIP Eat Your Breakfast was bad at this many years ago but learned to fuel up early in the day Eating a good solid breakfast to start your day helps supply you with the fuel you need to get started especially if you are incorporating an early morning fitness program in to your day You need the fuel to get your engine going in the morning Do not starve your body early because you may have the tendency to binge
19. move oe N 1 side to side Look well out ahead you scan your vision through the ruts We www DirtSoldiersMotocross com DIBT SOLDIERS M If the rabbit moves fast the Greyhound will move fast Don t over analyze everything you will be out of shape all day loosen up keep your momentum up and enjoy Remember this is costing you money to be out there Squeeze your knees to take the weight off the bars and to help control the bike with your stronger muscle groups The more tension and nervousness you carry the tighter you will ride and then you will crash or tire out Go with the flow feel the track so you know when to deliver the power and know where and when to brake If you are practicing ride shorter moto s so your bike won t overheat if it gets clogged with mud When you come in pay special attention around the radiators and make sure there is sufficient air flow Clean them If necessary Also clean around the chain and sprockets We toss the plastic countershaft sprocket guard they only clog up with mud just keep the metal case guard and remount with shorter bolts g initely Spray wash your bike any chance you get Another important part of ay this is gear and goggle preparation Goggles will be one of the very biggest of _ factors Don t just put on a few tearoff s and plan on taking your goggles off bad idea Roll off s are best when it is really muddy and some companies like
20. proportionately mor the abdominal region than elsewhere bs if F e isy 4 i www DirtSoldiersMotocross com Ps DIRT SOLDIERS M AZ FRING TEANO TENEAN SSO TS ov Wau Ninety nine percent of people who lose weight will lose it in the abdominal region before anywhere else and will lose proportionately more weight from the upper body says Jensen Visceral fat the kind tucked deep inside your waistline is more metabolically active and easier to lose than subcutaneous fat under the skin especially if you have plenty of it explains Penn State researcher Penny Kris Etherton PhD RD And the more weight you have to lose the more quickly you re likely to start losing your belly fat experts say Can Certain Foods Help Reduce the Pudge A recent study in the American Journal of Clinical Nutrition showed that a calorie controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects LIST OF WHOLE GRAINS Amaranth Barley Buckwheat Corn including whole cornmeal and popcorn Millet Oats including oatmeal Quinoa Rice both brown rice and colored rice Rye Sorghum also called d milo Teff Triticale Wheat including varieties such as spelt ay emmer farro einkorn Kamut durum and forms such asi F bulgur cracked wheat and wheatberries and Wild rice Eating J a diet rich in whole grains while reducing refined carbohydrates 4 changes the glucose and i
21. q oa Always keep bars available such as in a book bag purse glove gambarment a s locker or wherever poor nutrition might be the alternative such as ata Fy qho e a Try an assortment of brands to see which you like L gi wr ee multivitamin mineral supplement from a reputable brand po eto dating to bed eat a light snack such as peanut butter on whole wheat _ AP a glass of skim milk 2 Only certai certain ae may be beneficial for a motocross racer i a Re www DirtSoldiersMotocross com R za pint SOROTERS MN zre Sia a ond egm dla i te ESOT 9k AOTEA ONNA LET A Daily Nutritional Needs Exceptional motocross racers require a high carbohydrate CHO diet to maintain stamina Stored carbohydrates i e muscle and liver glycogen are the primary fuel for energy When stores are low focus and timing begin to suffer The further aim is to do this while maintaining a high strength to weight ratio With all of those dollars spent designing a light machine it does not make any sense to place a fat driver in the seat For athletes the American and Canadian Dietetics Associations recommend 55 to 58 percent of calories be CHO 12 to15 percent protein and 25 to 30 percent fat 1 These are the same requirements for sedentary individuals However there has been a growing body of evidence that protein and fat requirements may need to be altered for active individuals especially when15 of the
22. racing season So let s get started Off Season Training Many trainers will divide up the year into training cycles or phases The most common phases are off season pre season and in season We will first address off season training which is where many of you are at this time of the year First off season training should be utilized to heal up your injuries and address your weaknesses If you ve been injured make sure you are completely healed rf a before embarking on a strenuous workout program ay agi Fy go Be sure to consult a doctor or physical therapist to determine when you can start J your training program Once you are cleared to start training you need to ed se pinpoint your strengths and weaknesses and set your training goals item T s rr designing a training program you should take note of your weaknesses _ a rom your most recent races Was your endurance a problem Did you get arm w Ss your legs weak Is your upper body weak Are you overweight Etc se are the types of questions you should ask yourself when creating a plan for next ee S racing season Once you establish your strengths and weaknesses _ P 1 can design a workout plan that will create a complete athlete i tilts 5 e rsa of your off season plan should be to establish a good conditioning base ch you will buil on as your training program progresses Th NS e time to start with some jo g biking swi ing etc to conditio
23. see it through and you will a s 7 www DirtSoldiersMotocross com R za pint SOROTERS MN OFF ROADIRIDINGH ECHNIQUES TREES e Watch out for roots that can be hidden under leaves e Keep an eye out for low branches that could knock you off your bike e When splitting two trees make sure you have enough room to safely get through ROCKS e Look for the smoothest Line e Watch for rocks that could hit your footpeg and injure feet e Stay focused and avoid being overly aggressive e Avoid wheelspin e Watch for sharp rocks that could cause flat e Keep feet on foopegs as much as possible a 4 a Wa Moai 3 Look for shortest and shallowest place to cross nah J go o tang so you can use your knees to compensate for any sudden changes in J a x 4 bos R za pint SOLOTERS MN _terrian uf oe Look out for rocks underwater that could affect steering Daj go a much splashing that water gets into filter know it is fun fo othest line Ai e Weight the outside tpeg 4 i e Use ruts or pre existing lines to your advantage S recor your momentum k bursts of power that produce excessive wheelspin Stand up with your weight Een the seat Natch out for bumps that could cause you to loose contact with ground Ean to much front brake if ee www DirtSoldiersMotocross com Wein Pt a er sn s bars water and matches said oe Al
24. strengthen the abs including the obliques Unfortunately d ches alone do not provide enough stimulation to the necessary muscle Ma e groups for the demands of motocross Proper training of the core muscles is a T D to maintain proper form and function during a race If the core ss ar e weak the rider will alter his or her posture and riding position gt Se work to the weaker shoulders and arms When this r the arms shoulders and even legs do more of the work and become atigued quickly 4 Sup m j ht television plays host to products and exercise videos that promise a a ona nd fit midsection And every person that has ever trained has their own ite ab routine that they guarantee is the best So what is the best ab routine for motocross Anew study sponsored by the American Councilon Exercise ACE has revealed the best andes methods for getting strongabs tudy covered traditional exercises like the crunch and basic sit ups and also a e ab equipment that is so ever present on late night television The findings of this s relate directly to building a strong core muscle group for the rider IN if i e is 4 i 7 www DirtSoldiersMotocross com The study which compared 13 of the most common abdominal exercises and ranked them from most to least effective was conducted at the Biomechanics Lab at San Diego State University Muscle activity was monitored during each exercise using e
25. their confidence In staging and teach them skills to battle those malicious doubts that pop Into aracer s mind at the wrong time A close second to confidence is the ability to focus like a champion Performing in the zone is what all athletes relish You can t bottle the feelings you have when in the zone but you can train your mind to develop a zone focus so you are dialed in when the gate drops Distractions are a normal part of the sports world The a who learns how to refocus when distractions happen and maintains focus af on what is important will beat most racers who get sidetracked by distractions of i The best athletes i in the world strike a balance between two contrasting mindsets _ that are equally important for success in any sport These are a practice mindset and arace mindset In the practice mindset you work on technique and improve riding skills in corners on the jumps and on the bumps The training mindset is necessary to improve your skills work on drills and train the body off the to get stronger The race time mindset allows you to race your best and me peak performance Ricky Carmichael was the best in motocross is work e ie dedication to training However he also is a and has the ra time m mindset down pat abilit perform naturally and instinctively is critical to motocross success The reason why you practice go to racing schools and work the same turn 100 t my Motocros
26. then check out expertvillage com for some great videos that you can add to any of your workouts orSports Fitness Advisor for some agility ladder drills to get you started So whether you decide to make an entire routine of nothing but agility drills or simply add a drill to the end of your workouts agility should be a part of your motocross training The ABC Ladder is a simple and effective training tool that has withstood the test of time These factors all contribute to its popularity among team sports trainers and coaches a NUTRITIONE ORGMOTOCROSS d E o NE anit att Motocros elt A SRA F d lotocross is a high energy sport offering competition of mind matter and f machine It requires sharpness skill and strength to endure stretches as long dee a as 40 minutes Motocross involves serious physical capabilities such as control the bike with the thighs Just as important however is the discipline to eat lt d right so ye body will have the stamina and physique you desire to perform on the ti a I w s NUTRITONIANDIMOTOCROSSE Sewing enefits of good nutrition for motocross racers may seem obscure but they e important In order to get the most out of training racers must adhere to a good nutrition program Like it or not what is done in the kitchen is just Er important as practice and ting bearers other sports the rider Aone an es the glory of the finish line Defeat is just as per
27. 20 30 minute workout you will get some positive benefits from it Do this ir a everal times a week and you will maintain the higher level of strength and conditioning that you d p ieved during the off season In fact if your goal is to just je m jin rather than impr ve your current fitness level it probably won t take more that a couple of days per week of a good workout program d Eaa What kind of program s ld I do during my racing season You need to put i ler a total body program that that stresses working your body as a unit hiag 0 aa called functional training This is the type of program that have written We out in other articles If you train at home without weights you can do the previo mentioned exercises such as pushups different kinds pullups 4 situps and squats You can also include sprints cycling and jump rope F iS 4 i www DirtSoldiersMotocross com nal DIBT SOLDIERS Mi FRING TEANO TENEAN ESS Ts oY eam These are all great exercises that will build strength and endurance There are many other exercises that you can do without weights described in Motocross Fitness that you can do as well to get you into good condition Circuit training is also a fantastic way to maintain and even improve your strength and conditioning during the racing season Just be sure to mix up the workouts every couple of weeks to avoid boredom and burnout on the same exer
28. Aa This means it s more important than ever to have a healthy breakfast with We eye to high glycemic index foods This is an occasion where what works well fors Joesn t for others ae 3 inf a i F r Isn t TS www DirtSoldiersMotocross com R za pint SOLOTERS MN For example what works for me is a bowl of lentils and wild rice topped off with a couple of eggs and hot salsa Don t laugh What works for you will most likely be different so experiment and enjoy You might want to go light on the coffee If you enjoy morning coffee on a daily basis don t avoid it altogether on race day just half the normal intake Cutting it out completely will result in a massive headache Trust me Been there done that What About the Rest of Race Day This is where a lot of mini meals come in handy Fruit whole grain bagels cheese sticks and plenty of water or sports drink There s no real magic in sports drinks like Powerade or Gatorade but they will replace electrolytes lost through sweat Also the taste will encourage you to drink more But here s one caveat always eat and drink the same things that you doon gaining rides Some riders make the mistake of believing the promotional hype of sports super foods and shell out extra bucks for them on race day They don t ro pe i but confuse the body d you ll notice vast improvements In your performance Buy PP nest ascale grab a chart of the gl
29. Body English ai a ds a 4 J Body English it s not just for playing pool Your riding form absolutely demands PE 5 a a 2 it For instance imagine that you re approaching the top of a hill and preparing tol af go ee your body English Do you tend to lean back a bit If so errs move It s very important to assume a forward position focus on putting s_ a r over your bike s handlebars i a To oropa Ei touchdown every jump is configured a bit differently of course eee z M ot re is one general concept to keep in mind here your side to side position Ne ideas reat fect on your stability when you hit the dirt Keep your weight on the utside of both your saddle and peg This will set you up for a major traction bite and this is what you w nt to get your forward momentum going This is a Vina gt F tan s go on the attack and you need every advantage gt Cr a www DirtSoldiersMotocross com Ps DIRT SOLDIERS M way j RIDINGMECHINIQUES SI GITNESS TIPS Sm The Take on Brakes One mistake that rookies tend to make as they ride up a jump is release their brakes too late What s wrong with this approach Your suspension will rebound when you let up on your brakes and you don t want this to happen at lift off Instead concentrate on doing your braking before you start up the hill and have almost all of it done at the halfway point Finish off with a feathering at the cres
30. ITON HINER BEAT FOREARM PUMP Are you having problems with forearm pump You re not alone Follow these tips along with your regular motocrosstraining program to minimize this problem e Emphasize your forearms when you do your pre ride stretching routine Tight muscles in this region will just exasperate forearm pump The best way to perform this stretch is to be sitting on your bike that way you ll target the forearm muscles just right So start by assuming your normal position on your bike While holding your arms straight out with your hands turned up at the wrist lower your arms b r far enough so that your fingertips are touching the center of the grips Slowly a gush against the grips with your fingertips Hold for one minute Relax Repeat ay until your forearms are loose sf gt mi J e Proper control configuration It s very important that all controls are properly j configured and maintained that way exactly all the time Both your clutch lever a J and front brake lever should be in a direct line with your forearms when your dy position is poised to attack Bottom line you must be ergonomically corras lL the time sz art of your training is to ride on a regular basis We re all busy these days no s doubt about that Butithe fact of the matter is that that you and your bike must be P nds to function a unit Your body must remain conditioned and fluid wag e rig too big for your hands
31. Kind of Booster You already know that cardio Br er a etabolism to burn more calories resulting in weight loss and enance Check your heart rate a couple of hours after a strenuous cardio session and you will find that it has returned to your resting heart rate Not so lt D D with resistance traini g hts have N waen anent effect on your 1etabolism as long as you continue your program We is and don t revert to a couch potato Weight training breaks down muscle i a new ones to deal with the added workload bs www DirtSoldiersMotocross com Ps DIRT SOLDIERS M FRING TEANO TENEAN SSS Ti Waa 1S How Muscle Mass Affects Metabolism As mentioned above weight lifting promotes more muscle fiber growth there by bulking up for heavier weights with fewer reps per set But it builds endurance and toned compressed muscle mass when lighter weights with more reps per set In either case it takes more energy calories to move and even maintain the added muscle mass This is happening 24 7 even while you re sleeping So will you benefit from resistance training You bet Consider on average one pound of muscle consumes fifty calories per day And the same amount of fat on your sedentary neighbor A measly four calories Would you rather have fat or muscle TRAININGIFORIMOTOCROSS OFI YD Training for Motocross and Off Road Riding By Rodney Womack CSCS ie oo strength and condit
32. Scott d make tearoff s so thin that you can stack 14 versus the regular tearoff s 3 whe a y g ton J You may need all 14 If you use roll offs make sure you have a full canister so d oudon run out or have a 20 foot tearoff chasing you Use antifogsprayor gt s clot the insides of your lenses you need to see Clear and amber lenses are e i per Take your goggles to the line in a large ziplock bag bring ir more than 1 pair 4 ii a je Have a small towel tucked in your pants if you fall you can wipe your hand on the ia l Id your grips off if needed It s so hard to ride with muddy grips and gloves d oT the bike properly use good technique while riding have a feel for the we ck and prep your gear and goggles well And don t take your goggles off sola good is like anything else you want to get good at practice Now if Wee could just find someone that will let us tear up their track if e he 4 i sA Faby Rete You can put a piece of foam on your helmet and visor if you d like So to review ech bs 7 www DirtSoldiersMotocross com TAPPINGICVER WHEEL TAPPING OVER JUMPS There s a mind numbing number of MX course configurations Recently track designers have adopted an interesting concept a leapfrog set of jumps each one following the prior It s kind of like a novel where one cliffhanger follows another with the tension mounting the whole time With us thoug
33. So what can you do As Jason Thomas has said you might try running the forks high in the clamps or Sagging the rear shocks to try to compensate but those things compromise other things like the bike s geometry and how it handles on the corners Is it worth it That s a personal call ri iw O oa There are other things to try too But which ones work for you just dependon gt a __ you For instance try adjusting your bars a bit further back Have you tried to run P oe your mounts lower It s a no brainer that the height of the foot pegs can make a J L difference ja ton J pr But here a me other things to try First try lowering your seat You should te 1 yen some flexibility in this adjustment and it ll make a world of difference Most s riders like the compromise between the lowest and the highest setting lt r oweringatle sub frame works well too The trick is to cut it accurately and then it Be accur ough any misalignments might not be noticed but will lL with your body alignment and performance Lowering it by about eight ia res is about the max you want to go x j ATSA Taller foot pegs are a good solution as well mere are some factory T M ri re ements on the market now which it the bill Rw C ir a h 4 the long run the best approach is to use a combination of all these moods rathe n to go to extremes on just one bs if F 2 i 4 i www DirtSoldiersMoto
34. a dozen tangs These tangs are what your clutch plates slide up and down on As you can Imagine there s quite a bit of wear and tear going on there in the heat of moto battle In particular it wears notches in the tongs The end result of this is that the notches get in the way of clutch plate movement To maximize the lifetime of both the basket and the plates use a file to take the notches out Of course by doing this you re contributing to the wear and tear because the plate movement gets sloppier but extending the life of the basket and plate is worth it P qe 7 ay 4 Clutch Maie life like all good things eventually comes to an end How can yous J g tell pn ait s time to retire them Measure the thickness You can ask your J dealer or consult your user s manual for the proper specs If they re too thin ge change em out ite sf 2 N O On ue Oe oot eas Ss ia N i Nothing says quality to a moto aficionado like a Hinson clutch basket It just apm i n t get any better They also make clutch hubs and plates if you want to go F 9 for the le enchilada But what makes the Hinson basket so good ews ineering in a nutshell Hinson takes the next step in extending clutch plate AN a sens a ile oo friction heat by providing windows through which the oil is an ass Read more about Hinson athttp wmw hinsonracing com HN a De oo www DirtSoldiersMotocross com nal La DIBT SOLDIERS MN
35. all with your hands and feet on the floor ae __ Walk the hands out and allow the ball to role down your body while maintaining a Puget position Keep your lower back straight by not allowing your butt to sag J _ orrise For an increased challenge role the ball further down towards the tin sd ankles while maintaining stability 7 u oose your exercise and perform at least 3 to i i a R za pint SOLOTERS MN mes a week as part of your overall workout For che beginner perform 2 to 3 setsof12to tg repetitions For the advanced perform 4 to 5 sets of 15 to20 reps Was www DirtSoldiersMotocross com mm 7 it s asy to put on the back burner Doesn t ene bike need another look see No The minimum amount of sleep is recommended a o aS a Even if you re too pumped up to actually snooze just oye there will get your p y F R za pint SOLOTERS MN MOTOCROSSJSLEEP We ve all got out priorities in life and if you re into motocross this pretty much boils down to Is the bike ready and prepped Is my stuff ready Are my gas cans filled All these are important but are you forgetting one of the primary things that can affect your race day performance If you answered sleep then give yourself a brownie point Otherwise go to the back of the line You may think that you can get away with less than the recommended eight hours because I feel OK but don t be fooled you nee
36. ar Jump Rope 1 minute or 100 reps Do 20 Pushups mix in different types of pushups F Jump Rope 1 minute or 100 reps a Do 25 Squats 2 gt gt ump Rope 1 minute or 100 reps p Do 5 10 Pullups or Towel Pullups eh Jump Rope 1 minute or 100 reps d Je oi Situps lt P Ta s Repeat entire circuit for 2 3 sets or more if you want ton sd se rwo OE will not take very much time but you will get a good total body a worko om them Increasing the intensity of your workout through circuit E w an excellent method of preparing yourself for your upcoming racing s also a great way to train for athletes who do not have much extra time to me out in ammiion to their riding i M ny pP a ese workouts a try as you get closer to your racing season and you will e maroveren in your overall fitness and conditioning In turn you ees see your racing results im poor J wae d ft we 3 a ew hr hy oe N D Pi N F is 4 i www DirtSoldiersMotocross com R za pint SOROTERS MN i ENO TEANO NEJEN SSO UES oy A VAMOS SS AMAN Ok A91 EO PD 4 You know the race day drill you get up early with a jolt of adrenaline in your veins this isn t going to be another day at the office You give your bike the once over for the third time Everything tightened up Check You paw through your gear bag again Everything squared away Check Your gas can has been topped off so i
37. ar The brake slide learn it love it live it This one technique properly executed it will cut real time off the lap Not to mention it looks really cool When is it the most effective Uphill corners are particularly good opportunities as are hairpin turns What happens here what makes it so fluid is that while your front wheel is locked on the apex your rear wheel is sliding around putting you in a winning position to jet onto the next straight a gv al wT 7 ay Give due diligence to your clutch Whenever you need to brake unexpectedly or you re trying to jockey for position the ability to get a quick grip on your clutch d and run on momentum controlled by your brakes is essential a ae P d w PN its eee alae www DirtSoldiersMotocross com a a DIBT SOLDIERS MN RACEIDA7IPRACTICE What s your race day mindset Are you just using it as another practice run or are you trying to kick some serious butt Motocross like politics doesn t reward practice rounds If you want to succeed you ve got to go till it hurts How do you do this Here s a few tips If you don t think that you ve got a chance against the field race but as a practice race Focus on technique and strategy watch and learn Don t go for the gold go for the gold bank Take time to watch your fellow competitors It s no secret that pro football and basketball players spend hours reviewing op
38. ated fatty acids MUFAS found in avocados nuts seeds olives soybeans chocolate olive and canola oils are among the best choices with proven health benefits such as reducing the risk of heart disease But these are not magic foods capable of targeting belly fat While the MUFAS are healthy fats they are still fats with nine calories per gram the same as Trans and Saturated fats more than twice that of carbohydrates and proteins which have four calories per gram THE DANGERS OF A FAT GUT Why is it important to lose belly fat Carrying around extra pounds in your midsection is serious business Extra renin in your midsection is more dangerous than fat around your hips and thighs as visceral fat is worse for all your health than the subcutaneous fat that sits under the SKIN s i me s r priama ardan the midsection is associated with mmati nd a higher risk of health problems such as a amp eer cular disease diabetes metabolic syndrome and s E says According to a recent study in Circulation belly fat appears 4 o boost nflammation and is linked to hapegning of the arteries another fact Phases allies tend to lose sensitivity to mutes a hormone that helps the body burn energy When insulin loses its power ponds by ae out more of the hormone which only throws the syste urther off cd eS we ue esult people with i Sia i to a whole cascade of lems known as insulin resistance syndr
39. ce and flexibility is a component of fitness that transfers from motocross to other sports One great thing about motocross If you are in shape to ride you will see some if not all of that physical aptitude carry over to other sports Ok so if you are a 300 pound lineman or Sumo wrestler the cross over characteristics are slim but any other sport requiring speed quickness endurance strength and agility will have similar cross over traits Most riders know how to train for strength improve their cardio increase their endurance and understand the importance of plexigility ad Unfortunately agility has been overlooked and forgotten by a lot of riders and trainers and that s a shame Agility is one of those traits that is not only vital to ay 3 ts as a motocross athlete but other activities as well The mobility balance i a Wt stability it provides will help you stay on your feet opah oi all aspects of your J daily life and racing Peo le don ee about it because developing agility isn t quantifiable you can t a it in terms of strength how much more weight you can lift or speed s_ y d a how y seconds faster you can run But without an agile body you re one r 6 Sires maneuver away from serious injury P p yd Here s the good new ility takes onlya couple of minutes todevelopandcan je e tacked onto the endofa row run bike ride or strength workout The gt ia re drill for example is an ea
40. cises and training program The main thing to remember during your racing season Is to continue to train outside of your riding at least a couple of days a week And be sure to cover all of your bases with endurance work as well as flexibility and strength training It is important to train the entire body to work efficiently as a coordinated unit to insure that you are improving your physical fitness in addition to your riding ability Not only will this approach make you a better athlete but it will also make riding safer for you 5 4 J a w J my K go E i p d i R f Za j a 7 i g pe et ae ang www DirtSoldiersMotocross com nal DIBT SOLDIERS Mi P y p R a y lt 2 A I PRINGHECHINIQUES amp FITNESS IPS aA P ae gt THEBIMPORTANCE 3ALANCI If you re into moto and you re serious about the sport chances are that you re serious about the topics of injury injury prevention and maintaining or improving the state of your general health This is especially true if you ve been sidelined by an injury and ended up sitting on the sidelines with the spectators full time And if you haven t been injured well let s just say that the odds are following your every move So let s take a moment to talk about these Issues There s no doubting the importance of training in the world of motocross Generally speaking there s two components of the training topic The first is rid
41. cribes the word jump like this Jump to spring into the air to spring free from the ground or other base by the muscular action of feet and legs Even though Webster did describe jumping without a motorcycle underneath some of the descriptions do apply Muscular action of feet and legs certainly pertains to jumping a motorcycle and also spring was mentioned we ll just use it a bit different and think of the fork and shock springs But first we will back up a bit and start with approach speed which is just like it sounds the speed you approach the obstacle at If it takes 30 miles per hour approach speed to land the proper distance on the landing ramp 25 mph will land you Pa short and 35 mph will take you long You ay must also factor in with approach speed F Pe how must weight you will push into the pegs or take off of the pegs at the d transition from flat ground to the angled take off ramp This will come from f _ practice experience and thus the feel to properly judge distances of different ite J jumps This approach speed usually begins from the exit of a corner or another m tine recommend working on getting your speed up as early as possible so d you won t be late on the take off ramp If you have extra speed at the ramp you S i pr speed with body and brakes and chop the throttle if needed but lt ysc je don t coast up to the obstacles di i yo Line selection will be important on
42. cross com Ps DIRT SOLDIERS M a em Le 4 gt 7A _ gt th j TING TEANO NEJEN SSO IO oY A SIKEISETUPE ORT AR PARE Just head on out to the local track and look around Pay attention to all the motocross riders The common factor is the difference between them They all come in different sizes and shapes But bike builders have to design and build for the masses just as car companies do For a high performance custom ride you ll have to make your own changes to shave seconds off your lap times Taller than average riders are a typical case where mods are required to maximize performance and rider comfort Never forget that the goal is to achieve a bike human unit Travis Preston belongs to the tall guy club What does he do to mod his Sobe No Fear Samsung Mobile Honda CRF450R The most obvious thing to do is raise the seat It s the easiest thing to do and sets the stage for all 4 other mods y a Think about the bar height next Also an easy fix justa few millimetres higher on the bars and or J d di _ mounts make things equal with the seat mod z ons i ad _ Some taller riders just can t get it right without cutting down the sub frame s this ok Sure but keep it toa minimum and accurate don t risk gt lt D i out of whack never let an amateur with a torch close to your a How big are your hands If you area much taller rider than the manu
43. d every bit that you can bank 4 hysical recovery taken care of Why Sleep is Important Sleep is one of the most important things that zs regular person but as an athlete you re ona ifferent level 4 you need more rest a BGreg pen bles body tissue repairs allows cells to divide and repair themselves and those overworked muscles get back to that fresh new status again Ifyou don t sleep correctly noneof these benefits will be yours n ae PH Pre pa a a x Con check the stats on the causes of auto accidents What s at he top of the list N cohol Nextt to that Lack of sleep So what does this tell you If you skimp on the Z going to come back to bite you in the performance area Mih esdig D N F e is a i www DirtSoldiersMotocross com RIDINGMECHINIQUES SI FITNESS When you re fully rested your reflexes will be spot on to kick track butt and keep you healthy for motos every weekend So How Much Sleep do you Really Need The experts have always told us that eight hours is the magic number for good health It it right for you Maybe yes maybe no It depends on many factors including your age and how active you are Try this get yourself to sleep early and wake up naturally without your alarm clock Record the time you slept Repeat this a few more times and take an average This will clue you in to your exact situation If you absolutely have to use your alarm clock o
44. diet is protein 2 9 10 In order to avoid muscle loss the protein and fat SSCL EIN have gia been slightly altered here for the recommended training diet as described below F i The Training Diet your daily nutritional plan J sT he recommendations of the training diet suggest that a meal should be m a E d of 55 to 60 percent CHO 20 to 25 percent protein and 20 percent fat e a of the training diet is to provide adequate energy for recovery and tissue gern aa and efficiently without adding body fat For simplicity if you ate w 5a day 55 percent of that is 1 100 calories from CHO which is equal to 275 grams hen carbohydrates there are four calories of CHO per gram thus 4 e j g of CHO per day For protein there are four calories of protein per ii ide i some it is easier to keep track of grams than calories rae tr a d Re E i i _ ts S research suggests that protein should be 1 6 1 8 g kg bodyweight yweight in kg bodyweight in pounds 2 2 kg per day 9 or as high as 2g kg E ht iine per day in athletes 10 bs www DirtSoldiersMotocross com DIBT SOLDIERS M r 7 R za pint SOLOTERS MN The Recommended Daily Allowance of 0 8g kg bodyweight per day protein is based on what is healthy for the average sedentary individual which is not necessarily enough for athletes The additional protein is crucial not only for muscle repair but
45. eat later Your body gets into the craving mode Feed your body early RACINGTWIT ABEER 3ELLY As we proceed through our twenties and on into our thirties most people just accept the fact that they have gained a few pounds and go on with their lives 4 without a second thought However did you know that not only is that excess fat a around J your belly hard to race with but in fact is more uf i dangerous to your health than any other faton F Pen mA your body Every single person on the face of this J planet has the ability to lose that spare tire It Ns A Y doesn t take special genes or genetic makeup ate ad ro tobe thin The good news is that there is no E secret formula The bad news is well that z d w _ there is no secret formula There is no magic bullet diet plan specific food or type of exercise hat specifically targets belly fat But the good news is belly fat is the first kind of fat you tend to lose you lose weight says Michael Jensen MD a Mayo Clinic endocrinology specialist and obesity researcher eneral your body shape is a reflection of both your genes and your lifestyle Different people put on fat in different places o ar S people just naturally carry weight in their midsections an apple shape erect others are more bottom heavy a pear shape However no matter what ur body type when you lose weight you ll most likely lose
46. esults Activities include cycling running distance not speed work cross a ds country skiing power walking aerobic dancing inline skating and swimming to J mention a few rE ro Reasons for Improving Cardiovascular Health All the activities listed above may intimidating at first After all a body at rest tend to stay at rest as d 4 a n physics reminds us on a daily basis But when you consider all the j CE antages cardio offers it s well worth the effort i a Losing Bae eight Ah the Holy Grail of New Year s resolutions _ P everybody would like to shed a few unwanted pounds and cardio is one E aN Jo ihe we age the slower our metabolism gets That means one of two b oices he exercise load to raise metabolism or kick back and pack on the pounds T b Ty ars E asis on Physical Conditioning s a given for kids They run around run bike and play Alas as we age we get serious about life and get away Wwe sh ened Lack of motion is what happened bs if F 2 AS 4 i 4 FRING TEANO TENEAN SSS TS Waa Lack of conditioning and loss of flexibility But cardio is one way to return to the inner physical child along with a healthy heart strong lean muscles plenty of energy blissful sleep and a strong immune system So what s not to want Emphasis on Disease Prevention As stated above cardio boosts the immune system But it will protect you from more physical demon
47. f your racing season has already started then your strength and conditioning f s should be much improved from what ai it was in December or January Ina p previous article about pre season training i talked about assessing your weaknesses before the season starts d be pence yoy start racing on a consistent basis this process will continue In fact Ne alin a focus of your in season training should constantly address this issue aE on Trainin A aa w rT e your ison starts the focus of your training should be your riding In order i p to improve your skill d riding endurance you should be riding as much as you j can during the week before the weekend s race However you still need to ix SN pY a strength and conditioning program This is especially portant if you do not get to ride much during the week a Of course the obvious que is What type of workout should do In my mR an Motocross Fitness outline seve al different sample weeks examples of We sible workouts In addition to your riding time during the week you still need o ger en endurance flexibility strength and quickness training This isa tall or when you are already spending time practicing your riding w di F e AS 4 i www DirtSoldiersMotocross com as 4 FRING TEANO TENEAN SSS Ts aa As previously mentioned your in season training priority still needs to be c
48. facturer on you re hands wil be bigger too Bigger levers are in order because Bhi ever want to sacrifice flexibility comfort and access The weight gain is negligible trust me Cee h i A a think about your Sie aguante youre taller chances are you re Zai ar I know it s all lean muscle mass ahem Anyway in this case consider stiffer suspension It will pay off in the long run x 4 www DirtSoldiersMotocross com a a DIBT SOLDIERS MN TIREIPRESSURE TIRE PRESSURE Sometimes one of the most importance parts of a bike s maintenance is passed over checking tire pressure But it shouldn t be this is one of the things that can make it or break it in a race If it s off it will also make you work harder to maintain control This should be part of your pre ride ritual Read on for the details on how to make this as painless as possible What purpose do the tires have For one thing they re an integral part of the suspension If you were riding on solid rubber tires believe me it would be hemroid time Also just think about how important traction Is to your performance This is the job of your tires Why do you check the tire pressure before the ride Because air expands when it warms up The tire s pressure rating is specified for cool air Also keep in mind that your bike is not like your car The mission and environment are different and so is the air pressure For optimal performance your
49. fine for road touring bikes but they re not tough enough for extended motocross use For one thing they don t hold up as well as steel plates which are heavier but more durable The drawbacks of aluminium are two fold fist since they wear more quickly than p steel they leave metallic deposits in f ire the oil which hastens mechanical wear Secondly aluminium warps easily when subjected to the high heat generated during a moto ih i eixth RecurfaceRacingiC latch Plated J There s no sense in buying new plates before you have to As the plates begin to a wr e they build up a glaze layer on the surface which makes them slip more 4 noticeabl l f pig to notice this slippage bring the plates back to life by taking out lt iber tch plates and use a sanding block to remove the slippery glaze i a Once p Bic the glaze gone clean them well and reinstall them Don t E pa the common mistake of adjusting your clutch lever too snug If you do this you re just asking for trouble It should have a wee bit of play in it How n N ie 1 No need to get too technical Just set it so that a quarter will slide dpa een the lever perch and the lever without the clutch cable being taught If we N gt P ar AS Ch Ip RIDINGITECHNIQUES J amp A ESS US oY Have you ever wondered how your clutch plates operate when the case is sealed and you can t see the action There s an aluminium basket in there with just short of
50. follow er to have fun out there Pressure and expectation from any source will only cause you grief Remem er why you re out there anyway it s because OP CE A f putting the hammer down and hanging on ly gt r i inf a bos www DirtSoldiersMotocross com P DIBT SOLDIERS MN onal x M a EDHE LRO ad A a ARM PUMP you know what l m talking about It doesn t matter if you hold down a desk job and live for the weekend ride or you re sponsored to go out and kick butt if you ride arm pump is an issue Even pros aren t immune from it But it s a critical issue for them since their careers demand that they perform well How do they deal with the arm pump issue First and foremost they anticipate what s coming up ahead of them on the track Being prepared will allow you to minimize any trouble The key here is to constantly stay aware The next bit of advice Involves your positioning on the bike When you ride with a forward position with a your upper torso above the bars it will work wonders for you F Pen What happens is that the bike is pushing you rather than pulling you roo squeeze on the bike This way you can give your whole body a leading role in iding your bike there s no reason to let your arms do all the work And r remember to breathe It s very tempting to hold your breath and cramp up in S s natural But lack of oxygen in your blood is one of
51. go for more pressure for optimized performance I d suggest 14 PSI rear and 13 PSI front This is a bit higher than for racing conditions but remember that the speed will be greatly reduced and the chance of that dreaded flat tire is much higher SO TAKE CARE OF YOUR TIRES AND THEY LL TAKE CARE OF YOU wd J A r or a d www DirtSoldiersMotocross com Ps DIRT SOLDIERS M DN DLP One of the many elements that can face a motocrosser is mud Now I would guess most people would rather stay home and remain clean rather than go out and practice on a mud day Now there are many riders with the attitude that either think really don t want to practice in the mud so will just deal with it if am forced to race in it Or won t Leal practice in the mud because won t race in the mud period But for the hardcore racer that is looking to win titles or nationals or wants to be a complete racer practicing in the mud is essential For amateur racers consider how often the GNC Finals The Whitney Spring National Ponca Loretta Lynn s and the Mini O s have mud moto s J 5 ga w A ss The strongest performances you may ever have can be during a mud race The Fy go playing f field is more level during a mud race getting out of the start gate and J E the first turn is more difficult riders falling bikes breaking goggles ma running out of tearoff s riders tiring out due to the weight of the bi
52. h the designers prefix each jump with a loamy corner just to elevate the tension and challenge our skill set How can you handle this situation and gain a winning edge over the competition Good question One effective way is to adopt a technique used by our no exhaust brethren the BMX ers These guys take the first jump in the regular manner but then get into the rhythm of carrying the front wheel over the jump s lip while wheel tapping their rear wheel Effectively this will keep you pointed at the target while preparing you for the next jump in this roller coaster Once you get into the rhythm of it you can y gorko on picking up the pace ay sf F go The reason the track engineers make these configurations isn t to torture us J Eea to make the race more exciting If you don t think these guys aren t ge good screenwriters you don t get it yet The sport is becoming increasingly dre ah sophia agp it takes the riders to make it all click d But to be competitive on these types of courses you really need to practice on them Go out practice the tactic outlined above Go slow at first and get a feel for it It s a matter of rhythm Timing i is k everything in this scenario But just keep in mind that on race day you ll be crowded on the roller coaster so be ready fi last r minut adjustments aiia iine by A 5 A TING TEANO NEJEN SSO UES OV a gt Webster s Dictionary des
53. he bike and allows the rider to F go easily maneuver his or her own body in relationship to the bike Structural J strength of the body especially in muscles bones joints and connective tissues a gt increases protection of the rider during hard landing or crashing w s s ower ns is R ows the freestyle rider to i pulate he bike or his body on and P i a around ike with lightning speed d j which means he can complete tricks or l vers effectively For example a e cancan where both legs are whipped to one side of the bike in midair and then returned to the egs landing requires fast movemen e body In fact in the Pendulum where both legs are whipped not only to one to both sides of the bike and then returned to the foot pegs requires us power and speed bos ri N e is 4 i amp RS A 2 b PING TEANO TENEAN SSS TS V Waa The more explosive the rider can throw his body into position for the pendulum the father and longer he can extend his body thus earning higher scores In almost any midair trick the quicker the rider can move into position the more complete and impressive the trick appears almost as though the hang time is indefinite Power also plays a critical part in motocross and Supercross racing during jumping and landing especially in those jumps where the rider squats explosively into the bike on the face of the jump to compress the suspensions and then us
54. her riding techniques check out at Dirt Soldiers MX Sch Ty ar would Woi val drills to perfect braking techniques you must geta ren www DirtSoldiersMotocross com RIDING HECGNIOUESSEITNESSHIIRS SURROUND OURSEL IWIT RIGHTIPEOPLE If you take a look at some of the most successful sporting programs in history one thing seems to be a constant if you surround yourself with the right combination of the right people this will increase your chances of winning Take for instance Lance Armstrong 7 time Tour De France cycling winner His coaches trainers team managers sponsors team members and family all contributed to is success and winning ways they even helped him beat cancer so add doctors to that list as well Now look at Ricky Carmichael same thing coaches sponsors trainers his mechanics team managers and family all played a huge role in his success Traditionally in motocross there would be a team in q place such as a factory team and they would bring in ay a rider and most of the time that rider would far P a surpass what he ever did as a privateer or on his own There would be some J E gt eptions if that rider couldn t handle the pressure chased women partied or ro F had to many injuries but in most cases it was true that by being part of a strong tod ai his chances of winning were greatly increased S i Bio really one of the first riders who built a team around him and the
55. hese are much needed healthy fats lean cuts of beef y tofu and low fat ttage cheese 1 y p a y r Puen og je Jhoose healthy fat sour caer oM nuts avocadoes and cold water fish Eat 40 ia o 100 grams of fat per day If you do not get enough of these take an essential fatty acid supplement or fish oil supplement one to two gt tablespoons eachdayle we a l kes wa _ G Cr ahasa We www DirtSoldiersMotocross com Ps DIRT SOLDIERS M e Keep drinking water or sport drinks to maintain hydration while training Try to avoid water like substances such as Kool Aid sodas juice or lemonade Although these may contain water and some carbohydrates they also contain a greater amount of the wrong type of carbohydrate source sucrose and or fructose which can ultimately lead to gastrointestinal Gl distress i e diarrhea and decreased performance e Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups It is the best insurance for getting needed nutrients e Consume 25 to 35 grams of fiber per day among the foods that you eat High fiber foods include whole grains vegetables fruits and cereals Read labels and be aware of fiber content in everything you eat e Avoid high fructose corn syrup and excessive table sugar even when trying to gain weight These include candy jules desserts baked goods etc e Use meal replacement shakes fruit smoothies or bars whenever necessary
56. hich requires amazing and extreme maneuvers while flying H naif the air on the motorcycle is a related sport that demands similar yet very aggressive skill Like motocross the rider of freestyle must putin iting sport BF j www DirtSoldiersMotocross com a a DIBT SOLDIERS MN A Physical Sport Aside from skills however the rider in motocross must possess physical fitness in the form of strength power flexibility and endurance These fitness qualities enable the rider to perform with better ease greater conservation of energy and less injury risks Greater ease during performance allows the rider to concentrate on technical maneuvers while energy conservation gives the rider the physical and mental advantage at the end of the race or during the last few laps Lower injury risk not only prolongs the rider s participation in the sport but also gives the rider better opportunity to improve when you re inured you can t ride when you can t ride you can t improve As bikes get lighter and faster skills and physical fitness must be kept up Spending time on the bike will develop skills but training off the bike will develop the kind of fitness that will put a more athletic body on the bike The fitness training program for motocross racers focuses on increasing total body strength total body power flexibility and endurance a 4 j p _ Strength 4 Va Strength improves the rider s capability to handle t
57. ing Like a bronc rider you ve got to put the hours in the saddle to improve The other side of the training coin is physical training keeping the body strong ag flexible and tough i __ The most effective strength training program targets the sport or activity that the Fy gd athlete is training for Football players for instance will indulge in a completely J different regimen than you will The specific exercises you need are designed to ro promote balanced strength training in the areas that are most likely to be injured For moto riders these areas are recognized as being the wrist knees eens sto mo S K Bybee strength training we mean that opposing muscle groups should be P rengthened and brought into balance On the upper body this means the P z A a x ri Aoi triceps balancing th eps and rounding it out with the helping muscles the je traps the pecs the deltoids and the muscles associated with the rotator cuff ra Saai ing WE muscles toned keeps the possibility of injury in check TASA What s the consequence of imbalance in these muscles You leave yourself open 1 to injury strains fins nears But hat jus the tip of the iceberg If 2222n e in the middle of a ride when an injury occurs you risk taking a nose dive s We at s where the really devastating injuries are likely to show up Broken bones getting run over and trashing your bike So get in the gym and get busy You
58. ing rebounding for extra lifts while in other jumps where the rider once in the air must allow the bike to be sucked up into the body to minimize jump height and distance as to not lose speed And power is equally important where quick maneuvers must sometimes be made to correct a technical mistake Flexibility io J Flexibility gives the rider more freedom of motion especially while performing ai s tricks in freestyle motocross With more flexibility the rider can place his body F _ into extreme positions always a crowd pleaser and commanding of high scores d re il when the racer loses balance on the bike throwing his body into extreme and Pore pester somehow still manages to recover and stay on the bike and on d se Research has not shown that flexibility decreases injury risks but if it rider be more proficient and more agile on the bike it may indirectly assem ential for injury s m rance Nis beiZt er aie f _ This flexibility also serves the motocross racers too such as during those times mea Y endurance to last gives the rider mental sharpness and physical ability to perform at his or her best through the entire race or to perform runs after Less technical mistakes can occu imal body www DirtSoldiersMotocross com Ps DIRT SOLDIERS M A properly designed endurance training program using intense circuit style training is superior to the common steady sta
59. ioning When you _ develop a good training program that puts ro you in top condition you will ride faster for nger periods of time have less fatigue e racing results and i have more fun Improving your k ngth and conditioning will also r i a improve your overall health and most i ntly it will help to prevent injuries a y If you want to improve your results in motocross enduros hare scrambles or er any other type of off road motorcycle or ATV racing you need to maximize your d 3 me 2 sessions Asa strength and conditioning coach and lifelong off road an ielp you to improve your fitness and strength specifically for your sport gt specialty is creating home training programs which will help you ove your strength and fitness without having to go to a gym IN F o r www DirtSoldiersMotocross com DIBT SOLDIERS M eve any riders don t train properly or train at all other than a X Pumin ot r am d ee racer my goal is to provid u with some strength and conditioning advice that iin Some of you may already go to a gym to work out which is fine but there are many exercises and workouts that you can do at home with little or no equipment which will give you a great work out and help you improve your strength and fitness And there s no better time than the off season to start planning a training program to prepare you for the next
60. is important to avoid injury _ Ten minutes of light activity such as jogging and stretching should prepare your body to begin the workout a n i a7 i There are many different ways in which you could set up a circuit but here area Fy go ae p apies using bodyweight exercises and running J A L oo Circuit 1 Hill sprints Squats Pushups you can substitute Stadium ton steps in place of a hill ie e d Sprint up a hill or stadium steps gt ed Do 10 20 Pushups and or Situps alk Jog down the hill 4 i a o 20 bodyweight squats or Lunges a Sprint backup i he ide fa for several sets Circuit 2 Sprints a de Situps you can use a track or run ona bc ne gras field i os a ee ipa ms We Sprint 50 100 yards Do 10 20 Pushups Sprint back www DirtSoldiersMotocross com R za pint SOROTERS MN Do 20 bodyweight squats or Lunges Sprint back Do 20 Situps Repeat for several sets You can put together any combination of exercises that you like You could substitute jump rope Instead of running or jump squats in place of squats or use all strength exercises Experiment and create what works best for you If you are forced to work out indoors because of winter weather rain etc then you can substitute jumping rope for the running and get a good workout Circuit 3 Indoor Workout Jump Rope Pushups Squats Situps Pullups if you have a pullup b
61. jumps due to hazards on the face of some fn ae rocks slick surfaces and ruts need to be addressed to make os jump safe as possible Also setting up the next section is also important on oe you don t have to always take off and land right in the middle of every jump Just think of the jump as otra with an obstacle in it make you line selections hii ingly If there is a kicker don t le ff the throttle when going through the We p blip or throttle through to keep the load back on the rear wheel Letting ff P mean weight transfer to the front wheel and a possible endo SS www DirtSoldiersMotocross com Ps DIBT SOLDIERS M The next thing is a choice of two different techniques preloading and rebounding getting height or minimizing staying low If you have a jump that is long enough that it can t be easily cleared by approach speed alone you must gain distance by gaining some height This is achieved by a simple 3 step process First as you approach the jump ramp stand up tall over the bike and before you start to move up the ramp push your body weight into the footpegs like ona trampoline or pogo stick Then as you travel up the ramp start to stand back up and forward to allow the suspension to come back up or rebound And finally right as you leave the ramp bend your knees up to let the bike rebound underneath you which will allow the suspension to top out and give you maximu
62. juries are a bad combination and it may actually increase swelling A ey and delay recovery 3 5 a a www DirtSoldiersMotocross com zs a wey F m Ip a Skills First Motocross is a dynamic sport that requires extreme skills Many conditions on the track present challenges for which riders must practice for hours on the bike These conditions include coming off the starting gate and stealing a hole shot to the first turn which requires partial luck and tremendous skill Through the first turn choosing the right position speed and placement within the pack demands further skill because this is the danger zone that often determines whether a rider continues with the race or goes down often in a heap of other fallen riders and their bikes losing so much distance that winning is 5 virtually impossible Throughout the course are numerous other conditions that uy without sufficient skill will slow the rider or will take him or her down engi F ds completely Cornering through different and often nasty surfaces riding through J _ruts uphill and downhill negotiating through tight turns navigating through a obstacles attacking jumps of all kinds taming uneven whoops and tackling eee T ont offs d tts each of these course requirements are numerous styles of wn utions all of which are specific skills that can only be attained by spending SP secs on theme 4 a eS style Motocross w
63. kes and if you a yo the wrong line you can end up stuck in the mud Even Ricky Carmichael and ames Stewart aren t real good in the mud So consider the following tips wi a rts with preparation 1 i a K 4 vae Du 4 je pi e first to agree t at riding in the mud is hard on the bikes especially Bhi would recommend a few more pounds of air in the rear tire so you pih t gt und 80cc but there are a few things that can minimize the wear and tear spinning the tube from a wheel ee about to have Also don it Cini Sr m SP ne ck your compression adjusters a b mer due to all the weight you re about We www DirtSoldiersMotocross com P DIBT SOLDIERS MN Head over to the grocery store and pick up some Pam cooking spray Before you head out liberally spray down your bike except the grips levers and the seat and tank area that you squeeze with the knees Spray heavy underneath the fenders the number plates and all around the motor This helps resist the mud from sticking and really helps keep some of the weight off This also allows the scorers to see your numbers in a race After you spray down the bike clean your brake rotors with some Maxima contact cleaner so your brakes will work You can Pam your boots as well Cut pieces of foam to stuff any place you When I ride try not to hit the can to keep the mud from collecting Do i not block the air flow to the radiators Hand guard
64. kes lightly on the rear control and heavy on the front you should be even shorter than both the 2 cones the helper marked with C amp D Try this drill both standing up while braking and also seated The idea of this drill is to make it clear in your mind what the advantages and limitations of the brakes are mentioned that the rear brake is the control brake but used incorrectly it becomes an out of control brake skidding in most cases If you repeat this drill several times you will start to shrink your braking zone which means you can hold it on longer coming into each corner off the straight Here are a few more tips on the front brake Think of the modulation from zero to ten Zero is no brake ten is max five half way The traction level can be thought of the same way so the conditions will determine the amount of braking used If you drag the brake into the corner the The idea is to bring bike will squat down thus changing the the speed into the steering angle steeper and will help the camer and use the M front tire will flatten out putting more tire brakes to control i lah bring the Be into the corner and use the brakes to control the ae da ction And of course for ruts using a bit of front brake drag will eep you to pos inside of the rut so you won t pop out eee for how all this works It takes time and it takes practice so don t put it off We r more on Ageing and ot
65. kick into high gear and deliver a peak performance on race day Motocross racers a word to the wise work on your mind as ruthlessly as you F work on your ride You ll be picking up a trophy more often or at least finish aw ger EF j A Vee lay higher in the field more consistently The trickiest part is figuring out what to work on to fortify your mental grit and attitude and then apply it to your game So 1 get started R d ro Which important mental skills do racers need to work on to boost their mental ua epower Every racer is different with unique challenges but a few fundamental mental game skills are applicable to boost everyone s game w w i sF ii x i Topping the list is confidence If you have a habit of doubting yourself or ability on woe race day you can surely use some work in this department You can spot the ia E ayen as James Stewart ATA You can read the total conviction and belief in his inherent ability in his fates How do you think he got there u have to ale can before you can You must take responsibility for your own confidence to eliminate those pesky doubts We t pop into your mind when least welcome y r i T www DirtSoldiersMotocross com bs in DIRT SOLDIERS M Next on the list is the ability to focus like a true champion Performing in that magic zone where everything clicks is what all athletes live for You can t p
66. m height To stay low off of a jump that you can easily clear you will do about the opposite of what was just described to gain height As you approach the ramp stay loose a in the elbows and knees so when you start to travel up the ramp the bike will ba av Gr allowed to come up under you so as to not put weight on t the pegs Your tn dat 7 m should be consistent with the length of the take off ramp quicker movements or 1 abs tion for short ramps and more subtle slower movements for longer J mps You armi be at the seat with your crotch right at the top of the take off ro to help knock down the bike so it doesn t rebound up You will look kind of frog era as you do this technique Just concentrate on being soft as you go through sy d Once you get your timing down then you can start to lean the bike over P SP deflect yo appro er ye to consider are spotting you landings especially on the larger jumps ke you runs up hem you must visualize where the landings ar Algo or e control which will have ad direct i ice on to attitude of the bike in the ea Sane jeather the front wheel is high or low and proper body position to keep to whip the bike or turn your front wheel to the right or left side to e of the inertia to the side to help stay lower Lower means faster X meet a h speeds and w allow you to get the wheels back on the ground sooner wag as you www DirtSoldiersMotocros
67. moving you feet closer together a E alee atin the fact that crunches on the exercise ball generated significantly less vis ip the th muscle therefore making it more targeted to the abs the researchers deemed the exercise ball the best overall exercise for the ab ion Ad itionally the exercise www DirtSoldiersMotocross com R za pint SOLOTERS MN F Tur ii The infomercial equipment was tested and found to be a waste of money This finding was consistent with ACE s 1997 study of popular ab exercise equipment It has long been ACE s and the authors opinion that expensive exercise equipment is not needed to effectively strengthen the abs If you are going to buy any equipment invest in a high quality exercise ball which retails for approximately 30 In training for motocross crunches on the ball should be at the top of your list for working the abs The exercise ball is relatively inexpensive for home purchase and almost every gym across the country has some This is perfect if you travel frequently and can t get to your local gym If you can t find a ball to work out on then obviously the exercise of choice would be the bicycle maneuver No equipment required here just some good old blood sweat and tears Two recommended exercises for the exercise ball are the crunch and ankle role The crunch was described above while the ankle role is performed as follows aa Start with your stomach resting on the b
68. n a regular basis chances are you re not getting enough sleep Adjust your sleep patterns so that you don t need that ringing screaming device and stick to the routine Don t think that you can just catch up on the night before a big race It didn t work before final exams either did it M i Nhat if You Can t Get Enough Sleep af ae e ail despite our best intentions Sometimes we get the adrenaline heebie _jeebies on the eve of an important race Perhaps we re prone to insomnia ro Shona a eaten that last slice of greasy pizza TA www DirtSoldiersMotocross com Ps DIRT SOLDIERS M DA 4 F a 1 D m wr LW A r eae lo a lt 2 A n Tl FRING TEANO TENEAN SSS TS y Wau FITNESSTTIPS Race Day Psychology It s finally race day and all the intense preparation Is behind you You have trained according to your schedule you are brimming with confidence your bike is perfectly tuned and you have memorized the track It s all set up but as you sit on the moto starting line your brain starts playing tricks on you and your confidence begins to waver This is racing s mental game and it can kill your race Racers are great about their training bike maintenance and practicing but many of them disregard the mental maintenance This aspect is just as if not more important than the others mentioned It is precisely the racer s thoughts and feelings that determine his or ability to
69. n you 4 VS ight say sold it to the factories He truly controlled his destiny by having a a support team that wanted to win as much as he did No one around him would let r hi the hook or let him be led astray Now ll at your program Is this the type of people you are surrounding Me yourselves with Doeg aone around you including your friends you hang out Si Wien ant to see you successful If not it s time to evaluate what is dragging you _ WN holding you back and ultimately keeping you from winning or moving your am FORWARD www DirtSoldiersMotocross com DIBT SOLDIERS M Here are some of the things to consider For the younger riders the parents are a key Are they positive supportive and as Serious as you are Are they too serious Do they keep you happy enthusiastic and motivated Do you bond and communicate well together Do you have access to the tools that will help you become successful and reach your goals Young riders need instruction and lot s of it Learn bad habits at this young age and it will be much harder to overcome trying to work out bad habits and form breaks with your riding techniques Young riders need a mentor one that takes him or her under their wing and nurture them As these riders get older they will need trainers and people who will help them with their fitness rest and recovery diet and nutrition and make them strong Soon a mechanic will come into the picture a
70. n your body te aiii e adding more strenuous activities to the program Before you start any of m We se achue es make sure you warm up and stretch your muscles to prepare for our ut This should also be done before you race r a7 T F r a Se TS www DirtSoldiersMotocross com R za pint SOLOTERS MN If cold wet weather limits you to indoor training then you can use a stationary bike rowing machine treadmill or jump rope In fact a jump rope may be the best way to get a good conditioning workout in addition to being the cheapest Of course there are many other exercises that you could do but these are simple and will help you get started As far as strength building exercises are concerned you can start with 2 3 sets of pushups pullups squats and situps in addition to the endurance conditioning work that you are already doing Here s a sample beginner s workout that you can do 3 4 times per week to help you establish a good strength and conditioning base This will help to prepare you for some more intense work to come later Beginner s Workout e Jog in place for 5 minutes e Stretching for the upper and lower body 5 10 minutes e Pushups 3 sets of 10 20 reps a e Pullups 3 sets of 5 10 reps g e Situps 3 sets of 20 reps r 5 e Bodyweight Squats 3 sets of 10 20 reps d e Jog Bike Swim Rowing Machine or Jump Rope or any other endurance w aerobic activity for
71. nd that person will take care of the bike and make sure they are the best they can be Also he will motivate and encourage you at the races and at the track 4 a ar qy l ay Later with winning will come agents team managers and other people who will lt F ds greatly influence continued success Most parents will move back and let these d people take over while some choose to stay involved za a J And then there are your friends this is a tough thing to talk about it s personal nd it is hard choices but would just encourage you to choose them wisely gt k Ea and boyfriends husbands and wives will have huge impacts gt And at buddies or friends you hang withcan ca n will destroy you if you don t be careful So fly withiEagles on t walk with Turkey s gt fs a iA takes one person to implode ee keep the negative We ssimistic people away and hold onto the people who can or will or did get you j 1 erg top Can you top Ricky f js a i Fo as www DirtSoldiersMotocross com R za pint SOLOTERS MN MAOA ROTO SLOTS SS BAU E In motocross riding there are two fundamental groups all techniques come from the first is Mastering the 5 Controls 3 if you ride a pee wee and the second is Maintaining the Center of Balance Riding with the bike and body in perfect balance is crucial for maximum control and speed not to mention the safety of the rider
72. nsulin response and makes it easier gt to mobilize fat stores Visceral fat is more metabolically active and easier to lose subcutaneous fat especially if you have plenty of it and the right conditions are mi uch as the ones in our study says Kris Etherton _ ir a r you eat refined foods like white bread it triggers a series of events e P lood sugar levels followed by an increased insulin response which can e fat to be deposited more readily But eating a diet rich x 4 in e grains which also tend to be higher in fiber helps improve insulin k a itivity This in turn helps the body more efficiently use blood glucose lowers blood glucose levels and reduces fat deposition eae N N s ON See about eating monounsaturated fa A recent diet book called The Flat Cr Diet postulates the idea that you can lose belly fat by eating a 1 600 calorie et rich in monounsaturated fats 4 _ md i Oor ist 4 i www DirtSoldiersMotocross com Ps DIRT SOLDIERS M Most foods contain a combination of different fats Examples of foods high in monounsaturated fats include vegetable oils such as olive oil canola oil peanut oil sunflower oil and sesame oil Other sources include avocados peanut butter and many nuts and seeds This only goes to figure since most people will lose weight on a 1 600 calorie diet And there is little question that when it comes to choosing fats the monounsatur
73. o the process again Repeat two more ie pot Treadmill Workout 1 a s j o will take you to 23 min then go back to level 5 speed 2 5 or 3 0 and cooldown for rer Hattie 5 You never change your speed thro the workout just the height Give this ane a try It is a good workout and you never have to run Boy you will feel like we u ran though and your knees will thank you www DirtSoldiersMotocross com nal DIBT SOLDIERS Mi A B G One of the most important muscle groups used by a motocross rider is the abdominal region The abs are the cornerstone to any athletic training program and should be given serious consideration when training The abdominal region of the body including the lower back is sometimes referred to as the core muscle group A strong core muscle group is responsible for maintaining good posture eliminating lower back pain and acts as the base of support for the entire body With strong core muscles a rider can concentrate on the matter at hand while riding instead of being distracted by fatigue and weakness Strong core muscles can help make you faster on the track as well as prevent injury Unfortunately working the abs is one of the most neglected body parts in most people s routines a ai one ae Traditionally people have trained their core muscles by of aby 3 __ performing crunches and lower back extensions Many variations of the crunch fe can be performed to
74. ome or metabolic syndrome The which is estimated to affect over 50 million Americans comes with ng array of potential complications w SS if F isy 4 i www DirtSoldiersMotocross com R za pint SOROTERS MN AL B a ia cn lt Sarg pint SOLOTERS Mi For one thing people with insulin resistance often develop type 2 diabetes They also tend to have high blood pressure and too much bad cholesterol a recipe for heart disease according to numerous studies Don t start worrying though if you only have love handles those are composed of fat near the surface of the skin It s the visceral fat that wraps around organs deeper in the abdomen that appears to be metabolically active The Bottom Line Most scientific evidence suggests that a calorie controlled diet rich in fruits vegetables whole grains low fat dairy beans nuts seeds lean meat fish eggs and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline The real secret to losing belly fat is to lose weight on a balanced calorie controlled d diet and exercise at least an a asi houra day A perfectly flat Ss mach may not be within atom id your reach but a healthier k i en is You can thank Stl O i e podium after yan www DirtSoldiersMotocross com A f i r ve LW n Gara 7 A TING TEANO NEJEN SSO UES OV iam
75. orrecting your weaknesses In essence you need to fine tune your workouts to fit your needs If you are struggling with your endurance then obviously you need to do some more running biking jump rope rowing or similar activity You can either increase the number of times per week or up the distance and or time The intensity of the exercise may need to be increased also to achieve the desired result If you find that specific muscles or muscle groups are tiring prematurely or are excessively sore after a race then you probably need to work on those areas some more in your strength and flexibility program For example if your back is sore then you may need some more stretching of the muscles in the area and some more strength work there These are just some common sense ideas but if you haven t had a consistent training program up until now you may not have thought much about them However the question of training time can also be a problem Not everyone has several hours a day to r ag devote to riding or training Therefore it is imperative that you use your time aa we efficiently x of ay ge j a a i gt For the average amateur racer would recommend J gt that you do some physical activity 4 5 days during the ro a Si week For example if you are able to ride two days ton J a during the week then it would benefit you to train at least two other three if possible days during the week Even if it is a quick
76. ors quickly and put them behind you so you can race the current section of the track with composure and focus a Finally your mental prep for a moto is just as important as your final bike prep d gs This again is where my expertise comes in You have to tune up your mind to get ae game face on so you can compete at your peak consistently ih 1 mint What things should you do in the final mental prep Most importantly you MUST gt commit to a race plan before you get to the line This is not the time to be wishy 2 washy or indecisive Commit to your race plan before you get to the line by using hen you get out there but at least you HAVE a plan for the first lap or r practice and observation or other motos Be confident in your plan for the a lines you will take on the turns jumps and bumps This might ir a P r duce ay will only cause you to tighten up and slow down Remember why usta o ride in the first place because you love the feeling of hittin that um t right or hauling around a corner with ease ae jump j g Fiii t mental confidence AT of Ricky Carmichael Visit the below Peak Performance Sports www DirtSoldiersMotocross com R za pint SOLOTERS MN rget to have fun with your racing Pressure and expectation parental on af d AR egm eaii tie A Most weekend warriors and even top level amateurs are into other sports besides motocross Agility like strength enduran
77. ost important parts of racing mental toughness and a confident race attitude It s vers racers thoughts and feels that determines his or her ability t to perform up to a IN R za pint SOLOTERS MN one sical potential on race day j ir a think cross racers should take heed if you work on your mind as much as rk on your bik u would get in the winner s circle more often or at the sast have more conse ene results The most challenging part is knowing Pe lt on to improve your mental toughness and attitude and how to apply g Y af R gt ie are the important mental skills racers need to develop so they can boost mental horsepower Every racer work with is unique with different allenges but there are a few basic mental game skills that Motocross racers ster to get to the top of their class F a 1 www DirtSoldiersMotocross com Eg ter i i i i om i Me ws bs w R za pint SOROTERS MN a becaus gamer The first and foremost is confidence If you doubt your skills or ability at the wrong time you are ready for a healthy dose of confidence You know the confident type the James Stewarts of the Motocross world for example who have a total conviction and belief in ability Yes confidence does come from success and winning but how do you get onto the podium if you don t first believe you can teach racers to take responsibility for their confidence by fueling
78. otocross com gt or ee b ry ar m low giycem Eoia such as whol in cereals certain fruits sandwiches ie r e Keep protein and fat intakes low because they slow digestion e Avoid bulky foods like raw fruits and vegetables dry beans peas and popcorn which can stimulate bowel movements e Avoid gas forming foods such as vegetables from the cabbage family and cooked dry beans e Drink 400 to 600 mL 14 to 22 oz of fluid two to three hours before exercise depending on tolerance 1 e Do not try new foods just before a match Eat foods familiar with your digestive system e Some athletes prefer to use their favorite foods which may give them a psychological edge Aag Post Game Meal d ar i NOT FORGET the post game meal ij Con sume 1 5 g kg bodyweight of CHO rich low fiber foods and beverages within for P20 mingii or as soon as possible after a game and again every two hours for am ad four tos six ia to replace glycogen stores 1 This may be difficult when a a ailing to do so will encourage under recovery and potential muscle Ww 4 s D r physical activity lasting longer than an hour the body best restores lost i a glycogen when carb rates and protein are consumed together in a ratio of 4 1 or 3 re ther than cima consuming carbohydrates alone 6 7 8 Furthermore acid a further speed recovery an j ination of CHO and protein has the added benefit of stimulating aiino
79. p complete stop Have your helper place the third cone C by the front wheel at the point ou came to a stop a ate the first cone do another start charge to the saat cone and a this time keep the clutch out and use only the front brake 1 finger only until you j a stop have your helper mark this point at the front wheel ie ld U shoul E a bit shorter than the cone marked from the skidding eae wheel If it took you longer to come to a stop with the front brake then this shows y e very weak with the front brake ae ront brake only then you can clearly see how much more effective the front slit rake Is over the rear i inf 4 i F r A stopped in a shorter distance with Sr We SS www DirtSoldiersMotocross com R za pint SOLOTERS MN 5 gik turn quicker Also under braking the and traction to the ground and you can the speed and gn through the turn traction And of course for ruts If you come off the brakes to early before using a bit of front x of the turn the front tire will oul seeking the path of least brake drag will resis and you may wash out Same keep you to the _ lina ear brake while dragging the rear inside of the rut so e thi ill put added traction to the you won t pop out ai eep the Ne 4 T DIBT SOLDIERS M Now go back to the first cone A and do another start charge and this time at cone B use both bra
80. ponent s x games Why Know what they are doing and why one Get your significant other to video you No not just for youtube This is a great chance to see yourself and correct any errors that you didn t fais J g realize Long distance runners use a technique where they don t focus on the entire distance That s just too big to manage Instead they T focus on one landmark at the end of their field of vision Mentally ton Ti that s a much better idea A g gt yore T asto course up into sections and work it that way www DirtSoldiersMotocross com DIRT SOLDIERS Mi wy N gt P See 4 v o A 7 MRDINGHIECHNIQUES 8 FITNESSMIPS V3 PROOFJCLUTCI FORBULLET 10 TIPS Your motocross clutch is the key to your bike s performance and by extension yours You might have more tricks up your sleeve than anyone else hitting the dirt but if your clutch isn t up to par you and your engine are going to be on totally different wavelengths and no translator out there can help Let s talk about how to put the clinch on your clutch Bike factories take a minimalist view when they assemble the clutch assembly One of the reasons they do this is to not turn off weaker riders in the showroom They want all prospective buyers to say Ahhh and not Arrgh So if you re not comfortable with wimpy clutch action and really who is go
81. quipment that measures muscle stimulation Activity was recorded for the upper and lower abs external obliques and hip flexors The data for these muscle groups was examined by the researchers to help determine which exercise is the most effective Overall the top three abdominal exercises were the bicycle maneuver the captain s chair and the crunch on the exercise ball 1 Bicycle Manuver This exercise is performed by lying flat on the floor with your lower back pressed to the ground Place your hands beside your head and bring your knees up to about a 45 degree angle and slowly go through a bicycle pedal motion Touch your left elbow to your right knee then your right elbow to your left knee a p a wc Captain s Chair This is one of the few most effective exercises on the to a i that requires gym equipment Start with your legs dangling and slowly lift yo Fy Pee knees m Ee your chest The motion should be controlled and deliberate as J _youlbring your knees up and return them back to the starting position ye ro 3 Crunches on an Exercise Ball These crunches are performed by first ing on the ball with your feet flat on the floor Then slowly let the ball roll _ a ey A and lie back until your thighs and torso are parallel with the floor t re tha S ten the ab muscles to curl and lift the shoulder blades off the ball to no degrees To work the oblique muscles make the exercise less i a stable by
82. r J body and bike will thank you wi ri b he Fo r a amp www DirtSoldiersMotocross com DIBT SOLDIERS M P p 9 D TING TEANO NEJEN SSO IO V A KNEES How To Train For Motocross When Your Knees Hurt Like Heck Ok guess this can be done easily with a mountain bike There is always the low impact methods The elliptical stationary bike but want to focus on things you can do on the treadmill that are not as painful on the knees but give you a good workout See still like to go on the treadmill even though my knees are shot can t stand the stationary bike and the elliptical This is for us east coast mx ers who don t have full time good weather to just jump on our mountain bike and go for a ride should of moved west or south back when my knees were young This is actually good for anybody who has bad knees east west south or north looking to change up their routine Here is a i method made for myself so could workout m and deal with my knee problems 1 gt p i P Ser oT d R speed 2 5 or 3 and put the height level to 3 0 i a arm up at this pace for 5mins This is just a walk very easy on knees r After a 5 min warm ise the height level to 5 and the speed to 3 5 or 4 0 do elow this speed or above Do this level for 1 min then raise the height to 6 a o f Ap Do this until you reach level 10 on the height of treadmill then on the height and d
83. r countershaft ut what does the number tell you It s the number Of eee TN hat is the Final Drive Ratio N Riding at Altitude If you re planning to ride at a high altitude not only should you get there a day or so early to acclimate and avoid light headedness but your ride needs modification too Higher altitudes mean less engine power so gear down to compensate Clutch Implications An interesting side effect is that the lower your gearing the less you ll have to use your clutch Why Because your engine will be more responsive and run freer What About the Power band at Higher Gearing Basically it s the opposite of what we just discussed you ll put a bit more wear on your clutch but on the other hand your engine will be easier to control And Lower Gearing Power band In a low gearing configuration you ll find yourself shifting much more often to stay in the sweet spot It s just the opposite of taller gearing Be Your Own Pit P Crew Be ready to fine tune your gearing configuration on the fly without having to gw change the chain Put together a starter pack to haul along with you to the track a cud a spare rear sprocket that s two teeth larger than the current one anda cou rshaft that s one tooth less The tooth ratio of rear sprocket to d _ countershaft is 2 3 NOTE As a rule of thumb one tooth change at a time in gearing is the d 4 max Wear and Tear Your Sprocket Should Match Yo
84. r rest time between the exercises When you do this your body is forced to adapt a and your strength and endurance improve This not only improves your physical fitness but it also improves your tal toughness When you have to push yourse be i beyond your comfort zone you make yourself both a n a ically and mentally tougher This will come in handy at the end of a long j www DirtSoldiersMotocross com nal DIBT SOLDIERS Mi RIDINGMECHINIQUES S GITNESSsl You can also do this type of training with weights but remember to use light weights and maintain proper form when you start to get tired For example you could make a total body circuit using the squat or deadlift incline or bench press situps leg curls and pulldowns You could also do separate circuits for upper body and lower body There s any number of variations to this type of training Don t forget to work your core or midsection as well as your arms forearms wrists hands and grip strength Again the focus with circuit training is to increase aerobic capacity and muscular endurance as well as increase strength When you use circuit training you are able to combine all of these elements of exercise into one workout Just be sure to balance your exercises between upper and lower body work to create a total body workout would also recommend that you warm up and stretch your muscles before starting any form of exercise This
85. s com R za pint SOLOTERS MN RONG TEAN OVESEN ESS US oY A Make sure you are in the proper gear If you jump in to low of a gear the front wheel will tend to drop as you take off Try one gear higher so you can float over the jump More distance can also be gained from proper gear selection Jumping makes allot of people nervous because a mistake can be costly but if you are tense or nervous you body will be stiff and tight off the jump and this is the worst thing you can do You will not be in sync with the bikes suspension and the bike will become twitchy and the more scared you are the worse you will jump So think of the jump as fun instead of how dangerous it is Learn to commit remember indecision killed the cat Your motorcycle was designed to jump it only does what you put into it so if you are having a problem evaluate what you are doing and think about the fundamentals which will allow you to make to corrections So have fun and be safe and don t take jumps for granted h Za j a 7 i D Mia agi www DirtSoldiersMotocross com nal DIBT SOLDIERS Mi When the factory engineers develop a new bike one of the most important things they have to do is optimize the gearing They use their own test moto track with their own test riders They use average riders and the track is an average generic track so what do they end up with Average gearing But when you think abo
86. s students call this state as being in the flow in a thm or just reacting All the practice you do must be put aside when you u can now just do it and put your brain on autopilot spend a lot of if F e AS 4 www DirtSoldiersMotocross com times in a row is so you Camirust it war A comes When racing on Sie ei b J d A Rw na h d na d S ee my student to help them trust and get into the race mindset amp The fourth skill your must master to avoid arm pump and brain fade is the ability to relax and try less when you want to win badly Under pressure or at national events the tendency for some riders is to tighten up and try harder Trying too hard to go fast can cause you to lose your natural rhythm and flow on the track which actually leads to small mistakes that slow you down This messes up timing and throws off your natural rhythm and for some can cause arm pump The goal is to be able to ride as fast as you can in practice as you do with your buddies Stop trying to race the perfect mistake free moto Another sign of mentally tough racers Is the ability to handle errors with composure and patience Some of my students have a hard time letting go of errors early in a moto and thus are stuck in a mental rut teach racers how to let go of errors quickly and not over analyze mistakes Analyzing your faults or errors will only keep you stuck in the past The goal is to let go of err
87. s than that Consider diabetes which is linked to obesity and the sedentary lifestyle Fitness is one of the components for controlling high blood pressure which is medically known as hypertension It puts you at a high risk for stroke And let s not forget heart attacks Bolster Your Workouts with Resistance Training Now let s turn our attention to another component of a well rounded fitness routine resistance training What exactly does that mean In a nutshell it s an activity that provides resistance to your muscles Traditional methods are hefting dumbbells and barbells but walk into your nearest well equipped sports club and you ll see there s much more to it There s a vast array of machines using cables and pulleys with weights or elastic straps to stress your muscle groups And they re dedicated to individual as muscle groups v ay ka p _ Why Add Weight Lifting to the Mix Already do Cardio Because cardio will knock off the pounds but it won t build muscle mass Resistance training will d _ This is true for both men and women although women won t put on as much aa V mass as men due to the testosterone difference Viva la difference as they say don t worry ladies there is a difference between toned and bulked up Not F m will this keep you looking buff and younger than your actual years but wes i s uscles as long as you maintain balance between the various muscle Fra ps ere protect you 4 lism A Different
88. s will help keep some of the deep areas or really muddy sections as much as possible mud off your grips And certainly but you do soon realize that no probably the most important thing is to matter how much you try to loosen up the chain quite a bit miss stuff your getting muddier all the time lt Once the sprockets collect mud your regardless Just concentrate Pes chain becomes very tight and landing a ay from jumps with the chain to tight can more on the delivery of sin snapit or be very hard on your tranny motor for the best traction J _Lube it up good too ed a itt tons J When ride try not to hit the deep areas or really muddy sections as much as sible b u do soon realize that no matter how much you try to miss stuff a er ing muddier all the time regardless Just concentrate more on the S H i of the motor for the best traction Think about line selection the lines a usually look the most used do not mean they are the best lines they may r J have the deepest ruts Try to keep your feet on the pegs as muchas possible try st not to paddle through the ruts or corners By having both feet on the tas 5 at ill be more balanced with one leg out you will lean to that side and ah one side of the rut right back over to the other side Also wit both feet on the pegs you can shift and use the rear brake as needed Keep you ia s out and away from ur sides ses row back and forth and
89. scalpel not a hair too little and not a hair too much The moral Don t be a meatball surgeon on your bike THE TEN PILLARS OF BRAKING SUCCESS The First Pillar 1 ga gins ay Use em or lose em Like the old gun adage Don t wf F aim until you intend to shoot the same goes with d your brakes If you re going to use them don t choke yor waffle Wait for your window and bear down hard m ah eS The Second Pillar i oc your front brake You ve got two brakes but they re not the same The ey picks up thirty percent of the braking load Here s your mantra 9 your front brake is for stopping in a hurry the rear brake is a tool for controlling the bike Use it to con slides and direction and to keep your RPMs inthe oropr powerband j www DirtSoldiersMotocross com aw Da DIRT SOLDIERS MN The Forth Pilla Take advantage of brake markers That s what they re there for No not the kind on the tracks that pocket rocket racers zoom around That s a freely given crutch that moto racers don t get But why not make your own Every course has things that are always there that peculiar shaped rock for example and different things you pick up on the first lap on race day the flagman in that shady spot for instance Most riders don t do this let it be your ace in the hole The Fifth Pilla What s under your tires really does matter Adjust accordingly You re not going to
90. sonal Don t let poor e We rition be the obstacle a and the glory E f i i F r a i j IN www DirtSoldiersMotocross com DIBT SOLDIERS M a AS TING TEANO NEJEN ESO UES Yim oe gt NUTRITIONALIGUIDELINES Because Dirt Soldiers MX understands the energy systems involved in racing we have developed strategies to fortify a racer and ensure optimal performance The recommendations are speculative but the general guidelines are based on scientific evidence The guidelines are as follows e Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery e Eat complex carbohydrates starches at a ratio of five to seven g kg bodyweight 2 3 3 6 g lb bodyweight 1 For example a 70 kg 154 lb male needs 350 to 560 grams of carbohydrates per day depending on position liez pee goalies would need 5 g kg bodyweight Starchy foods such as pasta wheat Mai w bread whole grain cereals brown rice potatoes yams sweet potatoes and vegetables provide a major energy source to fuel your activities t ii J Wese foods are also a source of fiber vitamins minerals and phytonutrients ee ro the om protective substances in plant foods e choose protein sources at a ratio of 1 2 1 6 g kg bodyweight 0 54 0 86 g lb gt b O eight from turkey chicken eggs fish although cold water fish have er a S e i content t
91. sy way to get started At first you ll be shocked vd obile you ve become over the years compared to when you he around asa kid in high Sago or college In fact even the fit can lose thei aa FA oem ech nl i www DirtSoldiersMotocross com R za pint SOLOTERS MN Le f TING TEANO NEJEN ESO O OV Have you ever had the opportunity to play any other sport with a really fast rider Well I have and am always amazed at how un athletic some of these guys are Now imagine taking those same stumbling riders and turning them into good all around athletes Their speed on the track would surely benefit have even seen guys who aren t particularly fast on a bike but excel at road cycling mountain biking and marathons have trouble with athleticism Presented with the square drill many are surprised to find out that at first they can only walk their way through the drill they don t have the stabilizer muscles or neuromuscular connections built up that will let them make sudden movements at full speed Fortunately it doesn t take long for their bodies to get the hang of it and they can feel an improved sense of coordination and balance making them a more surefooted trail runner and smoother mountain biker The same holds true for a racer As your agility improves you ll find out how much easier an exercise becomes a but more importantly the simple tasks in daily life like bending to hoist a 5 mputer bag getting out of a
92. t This takes a bit of practice to perfect because it takes so much forethought But if you focus on it every hill every time until you get it down pat Then it will come naturally and you can put the focus on other aspects of your technique gage Ning gyith Mid Corner Jumps gw m te conagiumps or bumps are a special challenge when it comes to keeping ll you omentum going Air time will cost you plenty here and it raises the J 7 possibility i taking a spill You can minimize air time by getting your butt off the i seat right before the jump think of how a jockey posts in the saddle Just say no AL bounce effect www DirtSoldiersMotocross com Ma DIBT SOLDIERS MN LA A f q Se Co m z xoa T 7 Th Os lt 2 A FRING TEANO TENEAN SSO TS Waa SKEET TINGE ORISHORTERIRIDERS Face it some of us are as they Say vertically challenged But we still love to ride and race even though the factories build for the masses They have to or the bikes would be too expensive for anyone but the very elite to afford They try to suit us as best as they can with tech innovations like shorter shocks linkage mods and sub frame variations but they can t afford to meet everyone s needs As an example look at running shoes As high tech as they are all the companies except for New Balance only offer one width But what if you have an extra wide forefoot All the cushioning in the world won t help you
93. t s time to pack your ice chest with the grub and drinks that ll get you through the day The question is what are you packing it with It s not junk food and sugar laden snacks is it If it is you ll be giving away your edge when the rubber hits the dirt What Kind of Food Will Give Me the Edge The answer to this question is It depends Ever rider is different so every p rider s diet is unique What works for Bob might not be the right mix for Nancy s ghu that being said there are some definite guidelines that Serve as a good af ay starting point h itm First the primary ingredient in the mix is lean meat Ps ro This includes key skinless chicken and lean cuts of beef Add some seafood ound it out Salmon is a particularly good choice It contains fats but they re the go econd sin in fresh fruits and vegetables bs y y aam i f a 4 i Su m je 30 Eat organic if you can not to be trendy but because the mineral and vitamin he siiig Don t forget dairy You d strong bones when you ride and load bearing exer topganga ps absorb the calcium that make that happen fat milk cheese and yogurt will help you in www DirtSoldiersMotocross com R za pint SOLOTERS MN Finally chow down on carbs Whole grain bread and pretzels will give you a longer energy plateau than highly processed white bread Have a sweet potato rather than a russet Legumes such as lentils
94. ta Cr www DirtSoldiersMotocross com R za pint SOLOTERS MN gt S o FRING TEANO TENEAN SSS Ts V SHAKING IT OFF The next skill you must master to minimize brain fade and arm pump is the ability to just shake off the tension and get focused Of course it s natural to tighten up and try harder But trying too hard to fly through the course can actually work against you Your timing gets fouled up and your natural rhythm evaporates It might even cause arm pump You want to ride as fast as you can in a race just as you do when you practice There is no such thing as the perfect mistake free moto Accept it Deal with it This leads us to the ability to handle errors and take them in stride Some racers have a hard time putting early race errors in the back of their minds which sticks them in a mental rut Let go of those errors right away and don t over r a analyze them Ride your race one section ata time ai Dr p l y i 7 o BLC UP YOUR MIND d The final mental prep for a moto is just as important tend mm J as the bike prep You have to tune up your mind How can you do this By having a race strategy prepared before you get to the starting line This is no time to figure out what you need to do Let experience be your we Have confidence in your plan from the starting l p he ine to the finish line You will need to be flexible as thee conditions change but have a core game to
95. te aerobic exercises such as running or riding a stationary bike The Motocross Workout Some core exercises include whole body lifts such as e Deadlifts for total body strength e Squats for leg and back strength e Power Cleans for explosive legs and trunk e Clean Pulls for explosive legs and upper body e Pushups for upper body strength e Power Pushups for upper body power e Pull ups for upper back arm and shoulder girdle strength e Medicine Ball Throws for powerful abs and back PE e Circuit style lifts for incredible physical and mental endurance Through the proper design of exercises the Motocross Workout program 1 addresses all physical requirements in the most optimal way possible The target areas for the motocross rider are the legs back shoulders and abs We believe that having a stronger more athletic body allows the rider to have one less thing d to worry about while on the bike so that focus can be placed fully on winning yr p y g ma ad pr P gt gt 3 l i Are you feeling it It s getting a bit warmer under your moto outfit isn tit Spring ing a distan mory and summer s heat is upon us In the thrillof and training we o en forget to drink enough fluids and that my friends i ATER IT DOES A BODY GOOD Se n we 2 in st a fundamental fact that nothing is as good for re hydrating the body as i We in old water It
96. the things that 4 L E r a DE o pump gt 5 2a nd uer train some more The more at home you feel on the bike the Fi l your form will be and this will be reflected in your technique and performance Just like agpthing else in life preparation and homework M everything on race da rod ust let it flow www DirtSoldiersMotocross com P DIBT SOLDIERS MN A s L r _ The next thing you can do is pay attention to positioning Use your legs to put the a lly nothing can take the place of good old fashioned hard work Train RING TEANO TENEAN SSS Ts V ee Pe ye M D Ce vh
97. ur Chain If your oD S existing chain is worn and you use it with a new sprocket you ll be lt i A throwing your sprocket money away because the sloppy chain links will i a wreak havoc with the new teeth L3 ee O a FS wanun rockets and Countershafts ear a E The AE your guga haft is the faster your chain is going to wear lt iction thing Say you deci acide with countershaft that s one tooth smaller ie ee est bet is to use your standard counter coupled with a new chain with an E ra link and a rear sprocket that s three to four teeth larger But avoid the o lengthen the chain with an extra master link that s asking for Se ri it e www DirtSoldiersMotocross com DIRT SOLDIERS M gt on a i 3 ESS 7 P ve R 4 r E f m ws fe gt gt i ENO TEANO MENJENA ESO IO Yen PANGAN OAT IRAKEICORRECTI 7 LEARN HOW TO BRAKE CORRECTLY Your brakes are critical in motocross The devil is in the details as they say and it s all those tiny details accumulating that can make you or break you The strategy Go hell bent for leather on the straights and brake using the right technique when you re closing in on a crowded low speed corner This is one of the big things that makes a pro a pro and a weekend warrior a weekend warrior The pros have fine tuned their braking style to make it almost intuitive like a surgeon applying just the right pressure with the
98. ut it it s all about mass marketing That s a good thing though If they manufactured a myriad of choices delivery time would slump and manufacturing costs would be passed along to us A large number of riders will be content with this set up but more aggressive racers want a custom gearing configuration Let s look at some factors to consider aero Gear Down or to Gear Up That is the Question og eer This is reghly a personal preference but part of it depends on the tracks you ride on Does it have a lot of long straight legs where you can get up a head of steam ed p Tots of tight coffee cup turns at the base of steep jumps Gearing up this Is eS bs R za pint SOLOTERS MN achieved ae either using a smaller rear sprocket or a larger countershaft The et E is agli by using a larger rear sprocket or a smaller front sprocket Net effect est final drive ratio while lowering speed Great for climbing a e ee m o add more speed while lowering the final drive ratio Gearing down a oo to apply that schoolhouse math To arrive at the final ore gto divide the number of te ou ve got on your rear sprocket by the numbe 5 your countershaft will turn during one complete rear wheel rotation A aller number tells you that you ll experience higher RPMs for a certain speed and er number is the opposite Now it all makes sense right if F s isi 4 i www DirtSoldiersMotocross com b T a have on you
99. ut those feelings in your pocket when you find yourself in the zone but you can train your mind to recognize a zone focus so you can be there when the gate drops Distractions are to be expected as anyone involved in a sport can tell you You can t change that but you can train yourself to refocus when distractions happen This and the ability to maintain focus is one factor that separates the winners from the losers The best athletes will tell you that there exist two essential mindsets that you must master for success regardless of sport practice mindset andthe race a po een indset In the practice mode you work on your technique and focus your riding Va competency on jumps in the corner and on bumps The training mindset is your Ermy na d pe The race time mindset is there to maximize your race performance and isa tem af must have for peak riding with the top dogs Why do you think Ricky Carmichael e best motocross racer Part of it is his incredible work ethic and devotion to d owever he also is the master of the race time mindset s traigi Pi a natural performer and apply your skills without thinking is otocross cess That s why you go to racing school practice and X SP crucial to m ccess ide through the same turn fifty times in a row just to get it fluid and right It has fe cog hen the chips are down You want everything to become just a here ctio E ii l y a a gam r sa
100. ways ride with a friend UPHILLS AND CLIFF CLIMBS e Choose a route before attacking the climb e Maintain a steady throttle e Frequently adjust body weight to maintain traction without wheeling e Make sure you have selected the right gear and avoid shifting in most cases G OUTS e Adjust your body weight so it s slightly rear of center e Keep your toes pointed up e Stand so your legs and arms soak up some of the impact UPHILL RUTS e Line up both wheels before the entrance of the rut e Avoid wheelspin as much as possible e Too much clutch work could make your wheel dig in E E Maintain as much momentum as conditions premit e Watch out for ruts that split into several lines ees Avoid being overly aggressive _ e Carry a fanny pack with spare parts and tools P p 9 bd gt gt ik 3 me W 3 FING TEANO TENEAN SSS TS V Waa TORS EN ELEY EON Just A Bump In The Road You may be feeling pretty proud of yourself since you ve got your riding technique down pat You can fly around the track like superman through deadly turns and the monster whoops The embarrassing crash and burn episodes are almost non existent But just because your physical therapist has forgotten your name it just means that the learning curve isn t quite as steep as it was You must now delve in a bit deeper to keep putting the razor to lap times Read on and improve your game PF uf Fine Tune your
101. ycemic index ithe prime e to snack and drink is immediately following one moto while you re waiting for the next one to start Start changing your culinary habits now and start taking a multi vitamin if you don t already 1 r pA j bs CLAVICLIE FRACTURES CLAVICLE FRACTURES N 5 Clavicle fractures are one of the most common motocross injuries seen by doctors It s just one of the areas most likely to be injured given the nature of the sport There was a time when most fractured clavicle injuries presented were treated without surgery the tide is turning towards more aggressive therapy The clavicle is more commonly referred to as the collarbone and anyone who has broken one will tell you how incapacitating the experience is The traditional treatment has been to put the patient in a sling and be done with it This approach might be fine for the sedentary person that ends up in this K condition in a riding lawnmower incident but for a sport athlete the clavicle f needs to be restored back to the original condition ensuring balance and Mai strength agit p The c avicle i is categorized as one of the body s long bones This is regarded as d being an asset in its ability to be isolated and easily healed Generally speaking aanbe a H fracture may be treated with a sling for a week and followed by physical

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