The world of the superbike is a fast paced environment and motocross is no exception. The sport is held on enclosed off road circuits, the terrain is rarely flat and the courses consists of series of jumps that riders go over on motocross bikes. The bikes used can come in various shapes and sizes, from Quad-bikes to Pitbikes. The sport is considered more intense than standard MotoGP superbike races.
If you are thinking about getting into motocross, or have taken it up already, it is important to consider physical fitness. Motocross is a physically demanding sport, with courses testing endurance, strength skill and bravery.
Improving your physical fitness is important when it comes to motocross riding. Consider your whole body strength; you may be manhandling an extremely heavy bike, pulling it uphill and around the course. Performing compound exercise such as push presses and power cleans will strengthen the legs, arms and back muscles. This will make control of the bike and jumps much easier while preventing injury from impacts.
Building up your muscular endurance is also important; most courses take place over multiple laps and will really test your muscles. Circuit training will focus and build up their endurance. Choose from a mixture of eight exercises such as push-ups, squats, sit-ups and jump ropes to include in your training. Spend 30 seconds on each exercise and increase the time spent doing them to increase endurance.
Motocross will also put a huge demand on your core muscles and keeping that strong will require you to focus on your abdominals, oblique’s and erector spinae muscles. Exercises you can perform that can build up the strength of these muscles include the bicycle manoeuvre, captains chair and crunches with an exercise ball. This will help your core and spine absorb the impact of landing from incredibly high jumps.
The courses and tracks will also take place over long periods of time, so working and building on the fitness of your heart, lungs and circulatory system is vital. Cardio exercises are ideal for helping you endure the length of the courses. Swimming, running or cycling three or more times a week can really improve your cardio fitness.
The same exercises for cardio can be used in interval training. As you take to the harder courses, they may test your anaerobic energy systems and cause your heart to fluctuate more significantly. Running, cycling and rowing with 30 seconds on and 60 seconds of easy paced recovery will vastly improve your anaerobic system.
As exercise is an important part of preparing for motocross; you need to consider having a stable diet. Have a good mixture of carbohydrates and proteins in your diet and time eating them nearer to training or riding so you have the needed energy to perform. Motocross riders generally take in more carbohydrates than an average eater; this is due to the high demands of motocross courses.
Starting out can be extremely difficult. To see how the professionals do it, go along to a motocross event or book a MotoGP holiday to experience a different type of motorcycle racing.
By Harry Price
Harry Price is enjoys spending quality-time with his 3 dogs, training for the most extreme marathons and volunteering at his local charities on his time off. He is a technology lover and unashamed texting addict.