Training for motocycle racing

racerx13 said:

So this summer i am on a goal to train on a bicycle more for motorcycle racing(Both Roadracing and motocross) . I have noticed during a race that in the last few laps i get really tired. Although i am not trying to lose any weight when i start training i am actually trying to gain weight cause im 5'11 135 pounds soaking wet. Although i thought about it and theres really no way i can train on a bicycle and not lose weight right? Well what i came here for is some tips to help get my endurance alot higher so i can maintain my endurance through the whole race.

Any tips on how i should be training?

Oh btw i'm riding a Gary fisher cronus if it matters.

Thanks!

First: ride your motorcycle. A lot.
Second: go to a knowledgeable bicycle shop or seek out a local cycling club, etc. and find someone that can dial in your position on whatever bicycle you are going to use.

I am a long time road racing cyclist and (former) very occassional vet moto guy. Would suggest a few things that, IMHO, that many motocrossers get wrong especially in the amateur ranks when it comes to training. In no specific order: 1) nutrition (stay away from track food, junk food, etc.); 2) tons of weight lifting isn't the answer (you need all around body strength to handle the bike and for injury prevention but "big" muscles aren't good for what is an endurance sport; 3) no plan. Get on a plan to ride the motorcycle plenty as that is obviously the most specific training you can do. Supplement that with cycling in a thoughtful way -- don't go out a do a hard bicycle ride the day before a big motorcycle race. Sounds basic, but I've seen folks do it ...

I would search the forums here (and perhaps visit the virtualtrainer section on RacerX's website) to see how to use a heartrate monitor properly and use that on a variety of bicycle rides to build leg strength and endurance. I would really use bicycle the day after difficult, tiring races when you don't want to ride the motorcycle as a way to get in a workout without beating yourself up -- that's really why I think most pro moto guys use cycling as opposed to running. When your properly fitted to the bike, it's very gentle on joints. Swimming is another excellent alternative. Finally, don't automatically think that weight is going to come off if you take up cycling. When I started bicycle racing as a teenager, I gained weight. It really developed my scrawny legs. Anyways, hope this helps a bit.

I'm doing exactly the same thing, trying to work on my weak points in MX by cross-training. I have noticed that the first major muscle groups to quit on me in a race or race-pace practice session are my quadraceps and forearms/hands. I'm cycling to work on leg endurance, and doing light weight/high rep workouts with the arms. The problem is I'm enjoying cycling so much that it might be hard to make time to practice MX!

Thanks for the response JIM WV. Now my next question would be how many miles should i start at, and how many should i try and work to, to ride on a regular basis?

racerx13 said:

Thanks for the response JIM WV. Now my next question would be how many miles should i start at, and how many should i try and work to, to ride on a regular basis?

That's tougher question than it sounds. I wouldn't really use mileage as much of a guide, rather, I would use time. Remember, you are training to be a motorcycle racer, not a bicycle road or mountain bike competitor. I don't think that you need long (>2.5 or 3 hour) rides. I would start out riding 1 hour at a modest pace and add some time to that every week until you can ride 2 hours +. As for "speed," if you don't have a hr monitor, gauge your effort by whether you could talk with some riding next to you. At first, I would keep the effort relatively easy such that you could talk with someone next to you pretty easily. Obviously, the one hour ride is on pretty easy geography -- don't ride up a mountain pass. I would buy an inexpensive hr monitor, figure out your Hr zones and target different zones with different workouts. I would even wear it during a race a time or two to see what my Hr would reach during a moto event.

I had the same problem when I started RR motocycles.
I went to the gym and got on an overall strength building program.
I now RR bicycles, but don't think the bicycle would help me on the moto.
I'd do the gym thing, with some stretching included.

racerx13 said:

So this summer i am on a goal to train on a bicycle more for motorcycle racing(Both Roadracing and motocross) . I have noticed during a race that in the last few laps i get really tired. Although i am not trying to lose any weight when i start training i am actually trying to gain weight cause im 5'11 135 pounds soaking wet. Although i thought about it and theres really no way i can train on a bicycle and not lose weight right? Well what i came here for is some tips to help get my endurance alot higher so i can maintain my endurance through the whole race.

Any tips on how i should be training?

Oh btw i'm riding a Gary fisher cronus if it matters.

Thanks!

Sprint2Win said:

I had the same problem when I started RR motocycles.
I went to the gym and got on an overall strength building program.
I now RR bicycles, but don't think the bicycle would help me on the moto.
I'd do the gym thing, with some stretching included.

I gotta disagree with you here. I only started RR bicycling after I quit RR motorcycles and wish I had half the fitness then I had now (and the lower body mass too - I raced an RS125).

Yes you do need some strength to muscle around the bike but it's also primarily an aerobic sport. I've never raced MX but I have owned trail bikes and (and will again someday 😄 ) again, the added fitness from cycling would be a blessing.

To the OP - Ride your MX bike as often as possible, supplement with about 4 hours of biking/week, more if you think you can handle it and you'll do yourself a world of good. Lighten up on the biking the week before big race events.

I race vet class mx and have started riding a road bike to build endurance.

As stated above Diet and rest are very important factors. I also use a heart rate monitor for both mx and and bike training.

You can try this. Time your laps on the mx track and your Max and AVG. heart rate. Then figure in how long your motos last. I'll just say 20 min motos. Once you have established a bicycle riding base and comfortable on the bike. Maybe one time a week start with this. One workout could be two 20min sessions on your bicycle above your avg heart rate for a 20min moto. Make sence. OK do 2 of these with say a five minute easy ride between to get the heart rate back down and quick recovery. You want to roll with a higher heart rate to increase your aerobic threshold. It all about building endurance right. Another workout could be this. Lets say your laps are 2 min each on the mx track. Depending on your shape on the bicycle go out for 30 minutes of easy riding to warm up then find a good stretch of road and set your timer. then hit it hard for 2 minutes at your max heart rate, then back off to your avg heart rate for 1 minute. Do this for 20 minutes. then take a rest brake easy peddleing for 5 or 10 minutes then do another 20 minute session. Make sure to warm down afterword. Assuming you are riding the bicycle every day or at least when your not racing mx, I would only do this type of workout out once or twice a week pending a race. and do it at least 3 days before a race. The second workout I mentioned will do wonders for your bodys responce out on the track. It will teach your body to quickly responde to just about anything. The rest of the rides should be comfortable with some longer than others. I skipped a lot of other detail. Hopefully this will give you some ideas! Good luck..

beerco said:

I raced an RS125).

.

Thats what i race.... :eek:

What year is your's, and do you race with the usgpru?

racerx13 said:

Thats what i race.... :eek:

What year is your's, and do you race with the usgpru?

I quit roadracing in 1999 and was racing a '96 RS in 1998&1999 in the GLRRA races (mostly michigan). Absolutely sweet bike - Kevin Murray (MCE) heads but otherwise stock (other than a stiffer spring for my heavy ass). I'd love to get back into it some day but it was just too costly. Maybe when I make more money.

racerx13 said:

So this summer i am on a goal to train on a bicycle more for motorcycle racing(Both Roadracing and motocross) . I have noticed during a race that in the last few laps i get really tired. Although i am not trying to lose any weight when i start training i am actually trying to gain weight cause im 5'11 135 pounds soaking wet. Although i thought about it and theres really no way i can train on a bicycle and not lose weight right? Well what i came here for is some tips to help get my endurance alot higher so i can maintain my endurance through the whole race.

Any tips on how i should be training?

Oh btw i'm riding a Gary fisher cronus if it matters.

Thanks!

Hit the Gym! I ride bicycles and motorcycles (Ducati 1098). At 5'11" and 135 you are built like a beanpole. While endurance will be good for stamina, you need strength to throw a motorcycle around for a race distance. While I don't roadrace, I do go on many spirited rides on some nice farm roads with many bends/corners. I know how much muscle it takes to change direction for an hour ride, without racing. I can only imagine how much more it would take to race competitively. To sum it up, do both, and get a good weigth training program and eat a lot of egg whites. Put it this way, I am 5'6" 150 lbs with 14% body fat. I get fitness tested and am very fit cardio wise, and I still get tired while riding my motocycle after a long period of time (1 hour aggressive riding).

jayhunter said:

(Ducati 1098). .

A Ducati 1098 is not an RS125 :p