10 Motocross Fitness Training Tips

These 10 motocross fitness training tips are essential to success in the competitive motocross world. Motocross requires an immense amount of skill, but the right level of strength and endurance are vital to execute those skills. 

  1. Stretch. Before every practice and every race take the time to stretch through the whole body one muscle group at a time. This is especially true for wrists, forearms, back, shoulders, legs and fingers. These are the areas most directly impacted by the roughness of motocross. 
  2. Cross train. You hear about other athletes cross training to help build muscle, help muscle recover and build endurance; this is the same for motocross riders. Runners cross train by swimming or biking, motocross riders can cross train with the same activities. Swimming is one of the best forms of cross training because it takes pressure off all the joints while still engaging the muscles in your whole body for a great overall workout.
  3. Wear the Right Gloves. It's important to wear gloves that fit you correctly. Restrictive gloves cause restricted blood flow which can lead to numbness, tingling and slowed response. The same goes for jersey cuffs.
  4. Overall Fitness. Your overall fitness is essential to good riding. This includes the foods and beverages you consume. Lean proteins, complex carbs and plenty of produce will help you build muscle faster, recover faster and burn fat. If you're specifically trying to lose weight and/or build muscle, speak with a nutritionist about a diet you can follow for safe results.
  5. Strength Train. Though you ride constantly, eat well and even fit in some cross training, you have to make time for strength training. Ideally, this should be on the same day you cross train. While strengthening your forearms and lower body are ideal for endurance, you need to work through your core. Your core is what holds your body in proper form. A weak core can lead to injury. Work with your trainer on developing a strength training routine to fit your needs and areas for improvement.
  6. Handgrips and Controls. To avoid forearm pain or injury, double check your grips and control set up. You need to make sure your clutch and brake lines are lined up to your forearms to avoid unnecessary twisting. Also, check that your grips are really allowing you to grip. A simple change or upgrade in grips can make all the difference.
  7. Warm Up. You may not have even thought about it, but warming your body up before a race can make a huge difference. Go for a brisk walk or other form of exercise before you start the race to get your heart rate up and your blood flowing. Your reflexes will be warmed up and your muscles will be ready for the impact of racing. 
  8. Controlled Breathing. It's important to control your breathing while racing and throughout training methods for your body to work optimally. It may sound silly, but even breathing practices and techniques can help you perform better out on the track. Sit and use deep breathes in a quiet space to learn your body rhythms and the best breathing methods for you. In through your nose and out through your mouth allow for the deepest breaths and most oxygen distributed throughout your body.
  9. Practice, Practice, Practice. You know how important it is to get out on the track. Regular riding is the only true way to train for a solid race. Make sure you know your strengths and the areas you need to improve. Practice both when you're on the practice track and always have someone there to help your correct form.
  10. Watch Race Tapes. A lot of athletes watch the recording of a game to analyze how they performed and when. This can offer you amazing insight to how you work as a rider and show you when you start to get tired and your body aches. That information can help you train better and develop strength for efficiency. You can also use this time of review to check out your opponents and find their weaknesses to practice those moves. 
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