Winning motocross races takes a lot of riding skill, but the foundation for success, perhaps more than any other type of motorbike sport, is fitness. Without fitness you won’t be able to use those bike skills long enough to matter, because a couple of laps in you will be struggling to simply hold onto the bike.
Pro MX racers are some of the fittest athletes around for a reason, and no matter the level, we can all learn something from how they prepare for races. The thing is, when you get to a good level of fitness, your riding becomes more enjoyable too, so if you want the best motocross experience, here’s some tips to help you get rough track ready.
Ditch the engine and be a faster motocross rider
It sounds odd, but one of the best ways to get motocross fit is to get in the saddle of a mountain bike. Off-road cycling is great for building endurance, but when you are hitting the mountain bike trails, you are also using the exact same muscles you need for motocross, it’s a double hit for your fitness!
Not only that, but it is time on two wheels still, you can hone your bike handling in a slower environment without the weight of your dirt bike. This is much more useful than running on a treadmill in a gym for endurance training. There is a reason every pro rider can be found on mountain bikes as part of their training, and you should be too.
Avoid big weights for the best motocross training results
You need strength to be able to place your bike where you want to even in the roughest terrain, but if you look at pro MC riders, you won’t see huge muscles. That is because they add weight, and big muscles can be more prone to things like arm pump.
So, if you are in the gym training, don’t follow the crowd and go for big weights, instead use smaller weights with lots of reps. This builds strength and endurance in your muscles, but avoids muscles getting oversized, leaving you light and mobile for the bike.
Bodyweight training is good practice for the bike
On your bike, its just you, and using your weight to push the bike where you want is part of building your riding skills whether on the track or the trails. TRX bands or similar, that use your own body weight as resistance in training exercises are a great option used by a lot of MX riders.
You can do a lot of different exercises with them to build strength and mobility, and as they are so portable, can be used pretty much anywhere. If you struggle to get to a gym, or want a fast, easy way to train at home, body weight systems like TRX are the perfect tool for your training.
Gain flexibility to become a faster MX Rider
When we think of fitness, its all about endurance and strength, and these are crucial for your motocross riding. But flexibility is often overlooked, yet can contribute to faster lap times as well. Staying flexible gives you the agility to deal with any obstacle better, it lets you focus on the bike and your line, instead of worrying whether your body can keep up.
Add some stretching to your training to help with flexibility, even some yoga if you want, it all helps. Not only does flexibility help on the bike, but with your body taking a beating on rough ground when riding, MX riders are more prone to pulled muscles, back injuries and so on too. By maintaining flexibility through stretching within your exercise program, you lower the risk of these types of injuries.
Like any dirt bike, your body performs best with the right fuel
Just as important as what you do in the gym, is what you do at mealtimes. Fitness means speed when it comes to motocross riding, and your diet can have a real impact on that. For the best results when training, stick to a diet focused on fitness and strength, that means avoiding processed foods, eat as much fresh food as you can.
There is a huge amount of information out there about what food is good for you and what is not, but less pizza and more salad is a good idea of where you want to be. Diets are tricky though, if you have food allergies or other issues, what works for someone else may not be right for you. Do your research and create a diet that you feel comfortable with. After all, the diet that works is the one you stick with.
Get out and ride
Finally, the best training for motocross riding is motocross riding. Using the muscles, building stamina and mastering balance and riding skills all make you a better rider. The more you ride the better you get, so time on your bike is always good for you.
But you can make that time even more useful, think about where you normally ride, and try for something tougher. Riding on sand is the best workout you can get on your bike. It will push your strength, endurance and bike skills to the limit. So if you have the chance, give it a go. You’ll find you become a better rider, faster, the more often you can get out on your bike. A two-hour session with the bike can help in ways a week at the gym cannot. So, now you have a real excuse to get out there and enjoy some time with your bike, its good for your health!
Do not forget about proper recovery after dirt bike riding session!
Motocross fitness
Motocross is a complex sport that needs you to be strong, flexible, lightweight and balanced all at once. Its no wonder that pro MX Riders undergo some of the most intensive training of any motorsport athletes, and while you are unlikely to follow the same programs as those guys, you can learn from how they approach everything.
Avoiding building excessive muscle mass keeps you agile and light, and lowers the risk of the dreaded arm pump, while building endurance makes sure you can keep that effort going as long as you need to. With a healthy diet and a good training plan, you will find that as your fitness improves, your biking does too. Not only that, but you’ll enjoy your riding more too.