- THE PELOTRAIN REPORT - Thought Process of a Champion
- THE PELOTRAIN REPORT - Changing your training in
order not to be in a training vacuum
- THE PELOTRAIN REPORT - Outdoor Training
- THE PELOTRAIN REPORT - Back and Core Strengthening.
- THE PELOTRAIN REPORT - Following and Maintaining
a well-rounded fitness routine.
- THE PELOTRAIN REPORT - Interval Training
- THE PELOTRAIN REPORT - Improve your training program
by finding the right trainer.
THE PELOTRAIN REPORT
- Thought Process of a Champion
Many people ask me what will it take to become a winner, if I knew
the answer or the science to that question I would be typing this
from my Chalet in the Bahamas somewhere trying not to spill my Pina
Colada over the keyboard. But I will say that winners become winners
due to the decisions they make.
When entering a race a rider will have to make numerous decisions
over and over again for the duration of their race or moto and during
that race they will make some very good decisions and some not so
good decisions which will be related to bike handling, changing
track conditions etc. What I have noticed is that winners always
seem to make clever decisions during the race and they seem to stick
to the ability to make a hard decision and stick to it where other
To me that in itself is a skill that separates winners or potential
winners from the rest of their competitors during that race and
season because they have the confidence in themselves to make a
decision and stick to it instead of chopping and changing everything
should something not go according to plan.
Everyone dreams of victory in some form or another, its a
natural occurrence for anyone who races, whether it is a local club
race, National or World title, many riders dont get to experience
the feeling of winning as very few riders get to win in a season
which unfortunately often leads to the athlete to lose confidence
in their ability and seek alternative methods while making alternative
decisions in order to achieve their specific goals instead of looking
at the crucial moments and to be honest more importantly the confidence
to stick to the decision they originally had made.
Personally I try install into the riders I work with to make a
decision and stick to it, it makes you a better rider and an overall
athlete and helps you keep focus while getting closer to your goals.
As said earlier you will make some good and some bad decisions but
sticking to what you have set out for yourself is the 1st step to
winning and is basically a win in itself and a step forward to becoming
a better rider as that alone separates ordinary riders from Champions.
THE PELOTRAIN REPORT
- Changing your training in order
not to be in a training vacuum
Are you at a dead end in your training and not feeling like you
making any fitness gains? If so, you may be in what is called a
In motocross and pretty much 98% of all motorsport being 3/10th
a lap better than your opponents means you have the upper hand going
into races and gives you that little bit of extra confidence and
leaves your competition scratching their heads and being a little
on the back foot.
Once your machinery is in tip top condition and you are happy with
the set up the last piece of the puzzle is yourself and unfortunately
unlike your bike mechanic, you are the 1 responsible for that machine
you are very close with. Often top riders/drivers have trainers
who will help towards your overall fitness and training program
but even with the help of a trainer it is up to you to know your
body and know what does and does not work and this info must be
relayed back to the trainer.
If you have always done the same sort of training volume and load
over the years and yielded the same form and fitness year after
year yet you are not happy and not seeing any improvement then it
is more than likely you are in a training vacuum.
I am writing this because I believed I was there with an athlete
of mine whose 6 year working relationship was in a rut. He never
expressed anything bad about his form and fitness throughout the
previous year and was open to the idea of change but overall was
happy with his training we had been doing but to be honest, I wasnt.
I believed we could get more out of him and when we changed all
his training in January and the changes took effect he came out
swinging 2.5 months later.
For any athlete who has for a couple of years trained seriously
and has kept focus on their training, you will need or experience
more training in order to make significant changes and land up increasing
your training volume and intensity but the end result is no change
in form. This will often lead to loss of form and the athlete will
go into a panic mode as he is not making progress and this leads
to a number of scenarios that he/she feels is needed like change
in trainers, coaches, different sponsors, classes, less training,
more training and worst case scenario they call it a day with their
chosen sporting discipline and are forced into retirement and turning
their back on the sport. Worst case scenario they will turn to Performance
Enhancing Drugs in order to reach the form they think they need.
All of this things can be avoided.
What the athlete should do in this situation is take a deep breath,
sit down and evaluate all the factors of his/her current training
principles. If you have never followed a proper training program
and just done what you believe worked for you because you have never
trained up to point to started to self train yourself anything you
did would result in a improvement in overall fitness but now you
have hit a plateau as mentioned above which is a natural occurrence.
You must now need to go back and look at all the basic training
principals you have done and realize that you have done all the
right things but now they do not work so you now need to look at
different and more sophisticated training methods in order to make
forward progress in your fitness and training.
It was mentioned earlier in the article that long hard sessions
are not needed to make improvements; this is both incorrect and
correct. They are beneficial to evaluate how a athlete functions
under stress and to create mental and physical strength to allow
a athlete to deliver performances when already fatigued (such as
2 weeks mesocycles that are purely intensity based) However, the
scientific literature is very conclusive when it comes to comparing
polarised training (very short, high intensity training combined
with longer, very low intensity training) VS longer, harder training.
Polarised training is more beneficial and delivers better performance
outcomes. If you want to adapt and increase your training status,
you will have to be able to produce a high enough stress and overload
on the interval sessions prescribed right now. This requires you
to be adequately recovered so that you can reach the required targets.
Failing to do so will result in lack of progress and this is the
mistake that so many professionals make because they think harder
and longer is better.
I hope this helps you and gives you some insight into your training
and be able to make the correct changes to your program in order
to become a better athlete and remember change is often very good
and you mustny be scared to try it.
THE PELOTRAIN REPORT -
This article and routine is to help the athlete who is tired of
always going to the gym to workout or for those who do not have
memberships to a gym facility. These can be done anywhere at anytime
providing the outside weather is suitable.
The exercises are all bodyweight specific and as noted above can
be performed anywhere being it at a park, in a hotel room, sports
field or back garden. Benefits included in this type of training
is that it is totally functional as your body does not work in isolation
so to only train your body and muscle groups in isolation is not
incorrect but it is not beneficial and to isolate muscle groups
for motocross or offroad is also not ideal because in these sports
you are not isolating any muscle groups. For example you are not
just doing a bicep curl or a leg press for example you are using
a range of motions and muscle groups simultaneously. In a gym on
treadmills or general cardio machines we are stressing our bodies
in a repetitive way where as training outdoors with bodyweight exercises
on a unique or different terrain will incorporate large muscle groups
and the important and crucial smaller muscle groups that support
the larger muscle groups all in 1 which will help develop total
You will also need limited equipment when doing these types of
routines and that is the beauty of body strength training. You will
also become more aware of your body and its workings and you will
realise that sometimes old-school training can also be beneficial
to you a athlete instead of the scientific based training that many
athletes of today follow. Your body was built and designed to its
own body weight and therefore from a safety side to injure yourself
while performing these types of routines is alot harder than lifting
weights in the gym while doing resistance training. Without the
weights being used a person is also able to focus solely on the
correct form and technique for each exercise one does.
Health wise, many of us are stuck in offices and behind desks all
day so to go into a gym holds nothing new in the view many see all
day, going outside will break your daily cycle while benefitting
you health wise you will boost your immune system by training outdoors
and studies have shown it will also decrease ones stress levels
while improving your concentration and memory skills while increasing
a persons self esteem and mood. Lets be honest after
spending 80-90% of your day indoors, you are screaming to get out
so why go back indoors and train?
With strength and fitness being the main benefiting factor here,
once you are become stronger and fitter you will be able to increase
the repetitions and intensity along with coming up with different
routines as you go. Dependant on where you are and what sources
are available to you, you are able to add many more exercises into
your routines. Part of keeping this type of training is fun is always
looking for new locations to train that may have different obstacles
available to you. I often while driving around look for locations
to train in outdoors for my athletes, this way it keeps things fun
and interesting for my athletes so they do not get stale with the
same repetitive training day in and day out and they find it stimulating
Here are some exercises that one can do:
Find a bar, doorway, ledge or anything strong enough to handle your
own body weight. Stand under the bar and grab the bar with both
hands with either a under or over hand grip. From that position
pull yourself up to the bar with your chin over the top of the bar.
If need be use a slight jump to get your momentum going:
Find a set of steps, a knee height ledge or similar and place your
arms behind you on the ledge/step, you can either place your feet
on the floor or balanced on something higher (as shown) from that
position lower yourself down keeping your back close to the ledge
as possible to a 90 angle then push yourself back up.
Using a ledge, stairs etc bend down into a full squat, from that
position while keeping your core tight and knee stable jump up onto
the ledge/stairs landing strong with no movement from your knees
left and right.
Stomach leg raises:
Holding onto a ledge, doorway or branch of a tree start with your
legs straight and just hanging. From that position using your stomach
muscle lift your knees up as high as possible whle keeping the rest
of your body stable with no movement.
Push-ups with core stability:
These can be done on a flat surface or at an angle as shown. The
angle is harder to do so maybe to start off with use a flat surface.
Get into a push up position and do 2 x push-ups and stop in the
start position. From that position while engaging your hips and
stomach muscles and once secure move 1 arm around and place on back-hold
for 3secs then alternate arms. When performing exercise athletes
hips must remain stable when placing arm on lower back. No rocking
from the hips is allowed. Once that is completed, go into the push
up again and repeat.
PELOTRAIN REPORT - Back and Core
Other than the very common knee and shoulder injuries in off-road
and motocross, a common problem that may occur when you get older
is that your back may start to give you problems. I find this common
more often than not in the older generation of riders
and posses a big problem on and off the bike to the rider.
The back, during exercise is often forgotten and not focused on
but contrary to what many think, you dont have only train
and work on your back muscles. Core and stomach muscles, along with
general strength training program often help and prevent back pain
and prolonged injury resulting in a more comfortable and safer ride
on your bike and everyday living.
Different back and abdominal exercises will support the spine and
those will include:
Obliques or Rotators (par spinal
(side) muscles). These stabilize the spine when upright
while the obliques are also used to rotate the spine and help
maintain proper posture and spinal curvature.
Extensors (back and gluteal muscles).
This set of muscles are used to straighten the back,
lift and extend while abducting the hip which is used to move the
thigh away from the body.
Flexors (abdominal and iliopsoas muscles).
Last set of muscles here are used to bend and support the spine
from the front while the flexors also control the arch of the lumbar
spine, and flex and adduct the hip which is used to move the thigh
in toward the body.
When these muscles are weak and become overly tight the supporting
muscles can have painful spasms and suffer injuries themselves.
The effect of this will be that those muscles will be prevented
from doing their job by supporting the spine as required. When these
muscles are compromised this may also lead to problems with bone
structure of the spine which will come from the bodies poor posture
from the weak muscles and may be creating an increased risk of back
pain or back injury.
Now that we have that sorted, the next step is to get into a gym
or your home gym and start strengthening the back and abdominals
in order to correct or prevent the above. When starting any form
of exercise 1st consult your GP and get the all clear to go ahead
and also do not start any exercise should you have any acute pain
in the area . Once that is done and you ready to get working on
solving the issue here is some start up things to remember:
Look at the option of working with a physical therapist or trained
specialist to develop the proper form and exercises that are targeted
at specific physical needs. They will be able to show you proper
form and what exercises to do should you wish to carry on alone
Once the pain goes away and you are feeling better do not stop
exercising as the problem will return once the muscles are not being
Start off with 3 times a week then move onto 4 times a week.
Remember nothing happens over night, it will take up to 6 weeks
for you to see and feel the results of your hard work.
Now its time to get started with exercises, Ive found
these exercises are excellent and are also easy to do and do not
need to go into a gym to do them as you are able to do them at home
or even better in the office.
Here are some abdominal exercises to start with:
Pelvic TiltLie on floor
with knees bent, feet parallel and arms to the side
Tighten lower abdominal muscles, pulling the navel and lower
back toward the floor, without using buttocks or leg muscles
Hold for 5 seconds
on the exercise ball with back in neutral position, feet flat on
floor and arms straight overhead
Lean back, flexing at hips, and pointing toes to ground
Hold for 5 seconds
Sit up slowly, setting heels back on the ground
Trunk CurlLie on floor
with knees bent and arms crossed on the chest
Using upper abdominal muscles, raise trunk of body off the
floor slightly, to about 15 degrees
Hold 5 seconds
Lower trunk slowly to the floor.
To be effective, motion should raise the chest, rather than the
head or neck, and only be only a slight lift. Rising too far, to
a sitting position, works leg muscles not the abdominals.
Once you have completed that set of exercises you will need to now
follow up with back exercises:
Exercise Ball/Back ExtensionsLay
over the exercise ball stomach with legs straight and feet flexed
to be up on toes; rest hands on side of ball, but do not use arms
to push up
Slowly lift head and chest off ball (do not strain or overextend)
Hold for 5 seconds
Return to starting position
Arm/Leg RaisesThis exercise
is similar to the prone arm/leg raises, except done with hands and
knees on the floor, with hands directly under shoulders and knees
directly under hips.
To work arms, slowly straighten the right arm, reaching forward
and keeping neck and back straight,
Hold 5 seconds; slowly lower arm to starting position
3-5 repetitions on each side
To work legs, slowly straighten leg without arching back,
extending the leg behind the body
Hold 5 seconds; slowly return to starting position
3-5 repetitions on each side
To work alternate pairs of limbs, raising the right arm and
left leg at the same time
Hold position for 5 seconds
3-5 repetitions; change to work reverse pair
Cat CurlsGet down on
all-fours with knees and hands on the floor with back and neck in
a neutral, straight position
Slowly tighten lower abdominals, rounding the back towards
Hold for 5 seconds
Release and return to neutral position
Arch the back slightly
Hold for 5 seconds
Release and return to neutral position
I hope this will help some of you that are experiencing back pain
and relieve you of pain. An overall strength program will also help
and the difference you will feel when riding or racing will also
Go well and train hard.
THE PELOTRAIN REPORT -
Following and Maintaining a well-rounded
Following and maintaining a well-rounded fitness routine will ensure
you the strong finishes in races and events that you work so hard
for. While an excellent work-out routine and program will help your
overall racing performance, fitness first starts with proper warm
ups and stretching. Appropriate warm ups and proper and adequate
stretching will also help to decrease the possibility of short and
Warming up before working out is almost as important as the work
out itself. Warming up and stretching raises your body temperature
and allows your body to properly prepare for more intense activity
by slowly building from a low to high intensity. Experts have done
research and concluded that warming up for at least 10-15 minutes
is always a great idea and will prove to be the most beneficial
to you and your body.
Warming up is important for a few reasons. First, as your metabolic
rate gradually increases, your energy production systems have plenty
of time to adjust. Second, it helps to avoid irregular heartbeats
that often occur when someone jumps right into strenuous and exerted
exercise. The warm up allows the blood to gradually flow to the
heart at a regular pace so that when a higher heart rate is required,
the heart will now have the needed oxygen and nutrients to get the
job done. This is especially important in athletes who participate
in continuous, vigorous activity, such as dirt bike riders.
Many athletes wouldnt dare perform before warming up because
muscles simply function more effectively at higher temperatures.
In addition, muscles contract and relax more easily and more quickly,
making physical activity easier and more productive. Not only is
warming up a good routine to follow in order to perform better,
many athletes also benefit psychologically from a good warm up,
properly allowing themselves time to get mentally focused.
Some low intensity activities may not require much of a warm up
due to the fact that low intensity workouts do not pose the same
challenges that vigorous activities do. During intense workouts,
the musculoskeletal and cardiovascular systems are often pushed
to the limit.
Literature suggests that stretching when your muscles and joints
are nice and warm, preferably after you warm up and right after
you exercise. Stretching after the warm-up may help prevent any
injuries, especially if you have any problematic injuries that you
have had to deal with in the past. If youre looking to increase
your flexibility while also getting a good stretch, try stretching
for a period of 10 or more minutes directly after your workout.
This is when your muscles will be the warmest and can use the extra
movement and a good cool down.
It is also very important to remember to stretch all parts of your
body, even if you only worked out a specific muscle group on any
particular day. It is recommended that each stretch should be held
for 15-20 seconds, only after easing into the stretch. In addition,
dont ever stretch to the point of pain. Stretching should
never hurt, but if it does, this is a sure sign to back down and
make sure to stay within your limits.
The back is a major area that often needs the additional attention
when stretching. We have a couple good stretches you can try out:
1. Cat Stretch
- Get down on the floor on your hands and knees
- Push your back up towards the ceiling (like a cat arches its
- Continue arching until you feel a gentle stretch in your back
- Hold for 15 seconds
- Return to the start position
- Repeat 10 times
2. The Pelvic Tilt
- Lie on your back with knees bent and feet flat on the floor
- Exhale and press the small of your back against the floor
- Hold for 15 seconds
- Return to the start position
- Repeat 10 times
Stretching is often over looked as being an important focal point,
but there are some great benefits including:
- Improved posture this often helps to prevent low back pain
- Relaxation - stretching all of the muscles in your legs, hips
and lower back on a regular basis has proved to promote relaxation
in the deep tissues which then reduces a lot of the strain that
is often placed on your back
- Healthy joints experts will agree that flexibility training
plays a vital role in promoting and maintaining healthy, strong
joints - stretching your joints will increase three important things:
tissue temperature, blood supply, and nutrient transport to tissue
Proper stretching has also proved to assist in reducing tension
and resistance in muscle tissue.
In order for your body to perform at higher levels, its necessary
to allow it enough time to adapt to the change in temperature and
heat rate. Warming up and stretching prepares your body for the
added stress that exercise puts on it. Before you kick start your
fitness level up a notch, it is highly recommended that you get
your heart rate up and your blood pumping.
After you have warmed up, you should then begin to stretch. In
fact, you should work up some kind of a sweat during your warm up
and before your stretch. This will really aid in preventing injuries
since most injuries occur when muscles are cold and not pliable.
Then you are ready to work your body and push it hard.
After a vigorous work out, then be sure to properly cool down, stretching
all the muscles of your body. Your muscles will contract if you
dont cool down in the correct manner, which can cause cramping
and sever pain.
Making sure your body is properly warmed up and cooled down make
your work out that much more effective and enjoyable. These simple
steps can make the world of difference and can make you a greater
athlete in the end.
THE PELOTRAIN REPORT -
Im sure many of you have heard the term Interval training
but havent really grasped the concept or benefits of the exercise
or procedure. For motocross interval training is a great benefit
to your racing and to increase your fitness levels as interval training
is a method of training where you increase and decrease the intensity
of your workout between aerobic and anaerobic energy systems.
Interval training protocol is to push your body past the aerobic
threshold for a few moments, then return to your aerobic conditioning
level with many physiological changes including an increase in cardiovascular
efficiency which is the ability to deliver oxygen to the working
muscles as well as increased tolerance to the build-up of lactic
acid. These changes result in improved performance, speed and endurance.
During the high intensity efforts, the anaerobic system uses the
energy stored in the muscles for short bursts of intensity, where
anaerobic metabolism works without oxygen with the by-product being
lactic acid. As lactic acid builds up in the muscles, the athlete
will enter what is known as oxygen debt and then during the recovery
phase the heart and lungs work together to return this oxygen debt
and break down the lactic acid. It is in this phase that the aerobic
system is using oxygen to convert stored carbohydrates into energy.
It is therefore believed that by performing intensity intervals
that produce lactic acid during practice the body will adapt and
burns lactic acid more efficiently during exercise which will allow
you as an athlete to exercise at a higher intensity for a longer
period of time before fatigue or discomfort will slow you down.
After that you may now wonder where or what your training zone
or intensity is for interval training. Your aerobic threshold zone
is the intensity where your body switches from burning a greater
percentage of fat to a greater percentage of carbohydrate and is
generally 85% of your maximum heart rate because when training below
85% of your max heart rate you are working your aerobic system and
when you train above 85% of your max heart rate you are working
your anaerobic zone.
Im sure 90% of you have a gym contract so the few examples
of some intervals to be done on the Concept2 Rower as most gym in
South Africa have them.
Pyramids: Warm up 8min Zone 2 and 3 (HR) Followed by 1min
on-1min off, 2min on 2min off, 3min on 3min
off, 4min on 4min off. 3min on -3min off, 2min on
2min off, 1min on. All on sessions to be Zone
4 heart rate, All Off Sessions to be Zone 2 heart
rate. Warm down 8min Zone 2 only.
Blowouts: Warm up 8min Zone 2 and 3 followed by: 10min Zone
4 after 10min increase heart rate by 2 beats every 1min until
you blow. Rest 10min Zone 2 and repeat. Warm down Zone 2 8min.
V02Max: Warm up 8min Zone 2 and 3 followed by 5 x 4min Zone
5 with 2,5min rest Zone 2 between each repeat. Warm down 8min
60/30s: Warm up 8min Zone 2 and 3 followed by 10 x
1min Max sprint effort with 30sec recovery Zone 2 between
each sprint. Warm down 8min Zone 2 only.
Submax: Warm up 8min Zone 2 and 3 followed by 25min high
Zone 3 low Zone 4. Rest Zone 2 10min and repeat. Warm down
Zone 2 8min
2 x 3000ms: Warm up 10min Zone 2 and 3 followed by
2 x 3000m efforts Zone 4 with 8min rest Zone 2 between each
repeat. Warm down 10min Zone 2
10 x 20s: Warm up 8min Zone 2 and 3 followed by 10
x 20sec maximal sprints with 10sec rest between each 20sec
effort. Warm down 5min Zone 2
When starting off with intervals remember that they are tough and
not very fun to do and require you as a athlete to dig very deep
to complete them correctly but the payoff is great at the end of
the day. I suggest that you perform these 2 x a week with a day
apart between doing them so you can recover correctly between sets.
Have fun and dig deep.
THE PELOTRAIN REPORT -
Improve your training program by
finding the right trainer.
Many riders want to train for motocross but yet they dont
know how and often go into the gym and do the basics of bench press,
bicep curls etc until they tired or had enough and go home. Although
that will benefit them to a point and some progress and adaptations
will take place, the athlete will often get to a point where there
is no progress being made and they are stagnant in the gym.
Many times from there, athletes will go and try look for a trainer
to help them reach the next level. There are some vital points you
as an athlete need to look at prior to going to look for a trainer
and spending vast amounts of time and money on a coach/trainer.
Ive seen many athletes make the big mistake of hiring a trainer
who in fact has little or no knowledge about the sport they are
training for and often turn out to be detrimental to the athlete.
Here are some things to look for in a coach/trainer:
Knowledge: The role of a coach/trainer is to have a sound
understanding of the sport and physiology of athletes for that given
sport and be able develop and bring out the best in that said athlete
and direct them to their best at certain events that suit the athlete.
Communication: A coach/trainer also has to be a great communicator
with his athlete and must be able to listen and give correct feedback
to the athlete in any situation. This applies to race or training
sessions as well as the basic facts of life that will help improve
Implementation: A coach/trainer must be able to implement
skills and fitness based on the athletes gender, age and specific
goals. While implementing the training program the coach/trainer
must be able to assess the program while motivating and keeping
the athlete focused on achieving their respective goals.
Partner: Once a good relationship is formed with the coach/trainer
the role of a trainer goes beyond the call of duty and is also not
just performance related. A coach/trainer will also be an instructor,
assessor, friend, mentor, facilitator, chauffeur, demonstrator,
adviser, supporter, fact finder, motivator, counsellor, organizer,
planner and often the shoulder to cry on when things dont
go in the favour of the athlete.
The coach/trainer will also often be the communication line between
athlete, parent and sponsors or potential sponsors. The coach/trainer
will need to give feedback to the relevant parties on the progression
and faults of the particular athlete and what is to be done to improve
both issues. Often a coach/trainer also has to know when to tell
the athletes parents and/or sponsors when they need to possibly
step back and not interfere with the athletes daily training
and goals. Often when there is too much interference the athlete
under-performs and in some cases gives up on the sport they are
talented at due to too much pressure.
Over and above the criteria mentioned above, I believe these are
some key traits a trainer should have:
- Able to adjust quickly to situations
- Is not fazed by changes to training environment
- Well prepared
- Plans appropriately for all activities
Knowledgeable and up to date
- Responds quickly to current issues/changes
- Actively seeks new opportunities/alternatives to develop players
Safety of athletes foremost
- Caters for any changes in training regime
- Considers all aspects of training and competition
Role of the Athlete
With all that being said, the role and pressure cant all be
on the coach/trainer's shoulders. The athletes themselves need to
show the commitment and dedication that they are receiving from
the coach/trainer. The athlete must also realize that should things
not go according to plan, all blame does not necessarily fall in
the lap of coach/trainer. Both the trainer and athlete must work
together to overcome the problems or issues the athlete may have.
The coach/trainer can only make changes to the athletes training
program from the feedback the athlete provides. The more information
with regard to the athletes training and riding the athlete passes
on, the more information the trainer has to make regarding improvements
to the training program. The reverse is true as well. The less information
the athlete passes on, the less information the trainer has to fix
problems that may exist. This often leads to both parties being
dissatisfied and is commonly where the relationship ends with neither
party getting what they want out of the relationship.
A relationship between athlete and coach/trainer can be an incredible
bond that can go on for many years. I personally have a few athletes
that I have been working with for the last 5 - 6 years. Together
we have been to hell and the top of the podium and the trust we
have in each other is, as they say, beyond the call of duty.
I believe that with this type of relationship, anything is possible.
I hope this gives you some insight into the role that is required
of both the coach/trainer and athlete. If you are thinking of hiring
a trainer to help improve your program, remember these tips to help
you make a good decision.
By Laren van der Westhuizen
Warming up before you ride is one of the most important excercises
to do. Believe it or not, this is the one thing that most riders
forget to do.
A large amount of injuries occur when a rider first gets to the
track. These injuries might have been avoided with proper stretching
and warming up.
Warming up also helps the bodies circulation kick into action.
A large part of armpump is shocking the body into a hyper workout
and can be eased up with proper warm-up. Warming up before you ride
also allows you to prepare your mind for the task ahead, baring
in mind, negotiating a motocross bike around a motocross track is
no matter to be taken lightly.
Stretches should be done prior to putting your kit on, of all major
joints. (eg: wrists, neck, hips, lower back etc). A similar routine
can be done when the kit is on, which helps with feeling more comfortable
in your kit. Don't be afraid to take a short jog with you kit on
(100m) to get the blood circulating.
Whilst I know you keen to get on the track and ride, doing this
short warmup routine, will prevent many injuries and get you settled
into riding sooner.
Also bare in mind that the first 2 laps when you get on the track
should be sighter laps, to check for any hidden dangers on the track,
(like rocks and holes), and to get you moving loosly on the bike.