There is nothing quite like an adrenaline rush. Put a person on a bike with the acceleration in their own hands, add in some hills and jumps, followed by competitors to race against…then you have a “big”adrenaline rush.
Just like all sports, you need to have a basic level of fitness; that level of fitness requires strength (physical and mental) endurance (to avoid muscle fatigue) flexibility and coordination. For each sport, your training needs to be specific to your activity, in order for you to optimise performance.
Riding a bike requires good upper body strength, core strength and balance. Here are some exercises that can improve that.
1) Pull Ups
This predominantly works the back, along with the biceps and forearms. Muscle fatigue can kick in when you are in the riding position so your forearms and grip needs to be strong.
Place both hands around the bar. Narrow grip is easier and is the best position to take for beginners, whereas wide grip is a lot harder and for the more advanced. Let your body hang and try to pull yourself up until your chin is in line with your hands then lower to the hang position. This counts as one rep. Aim to complete 3 sets of 10 reps.
2) Barbell Shoulder Raise
The shoulders play a part in keeping the arms straight, which helps the rest of the body remain in the riding position.
Pick up a barbell, overhand grip. Stand with your feet hip distance apart, with your arms straight. Lift the bar from the thighs, up to shoulder height. As you do this, brace your core and keep your back straight. Try to lift the bar in a controlled movement and complete 3 sets of 10 reps. The barbell should be between 5-15kg.
3) Straight Leg Hold, on the BOSU
The stronger your core, the better balance you will have. Your balance is really tested when you are riding at fast speeds, going over jumps and flying round bends.
For this exercise, turn the BOSU upside down. Here you need to sit on the BOSU, with your legs out straight. The aim is to balance and hold your feet off the floor. You should feel this working your stomach muscles and you may start to shake. If you need a harder option, try to sit with your legs bent — contracting the abs to keep your feet off the floor. Your hands should be kept by your head the whole time. Complete 3-5 sets for 30-60 seconds.
4) Rowing Intervals
Cardiovascular fitness is also important. This will ensure the muscles get oxygen, which will reduce lactic acid build up and will also help the body stay mentally focused.
Interval training on the rower, involves periods of work at high intensity, followed by periods of rest at low intensity.
Sit on the rowing machine and set the programme to 30:30. This means 30 seconds work, 30 seconds rest. Put your feet in the footplates and strap up tightly. Then pick up the bar and push your heels away to straighten the legs as you pull the bar into your chest at the same time. Then bend your legs back to the start position. The key to this type of training is the “intensity”so you need to make sure you are going as fast as you can on the 30 seconds work. You then have 30 seconds rest after. Try to complete this 8-10 times, aiming for 100-130m distance within the 30 seconds.
I hope that from reading these tips, it has given you an insight into the different exercises you can do to condition your body for motocross. Now…on your bike!
Words by: Nicky Holland
Photos by: Keith Perena
