QUICK MENU
- 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.
- WARM-UP

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 don’t.

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, it’s a natural occurrence for anyone who races, whether it is a local club race, National or World title, many riders don’t 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 training vacuum.

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 wasn’t. 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 - Outdoor Training

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 body strength.

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 person’s self esteem and mood. Let’s 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 and fresh.

Here are some exercises that one can do:

Pull ups:
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:

Tricep Dips:
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.

Squat Jumps:
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.

THE PELOTRAIN REPORT - Back and Core Strengthening.

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 don’t 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:

Oblique’s or Rotators (par spinal (side) muscles). These stabilize the spine when upright while the oblique’s 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 later on.

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 used.

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 it’s time to get started with exercises, I’ve 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 Tilt—Lie 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
• 5-10 repetitions

Exercise Ball/Sit-ups—Sit 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
• 5-10 repetitions

Trunk Curl—Lie 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 Extensions—Lay 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
• 3-5 repetitions

Arm/Leg Raises—This 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 Curls—Get 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 the ceiling
• 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 be beneficial.

Go well and train hard.

www.pelotrain.co.za

THE PELOTRAIN REPORT - Following and Maintaining a well-rounded fitness routine.

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 long-term injuries.

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 wouldn’t 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 you’re 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, don’t 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 it’s back)
- 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, it’s 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 don’t 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.

www.pelotrain.co.za

THE PELOTRAIN REPORT - Interval Training

Im sure many of you have heard the term “Interval training” but haven’t 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.

I’m 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.

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.

www.pelotrain.co.za

THE PELOTRAIN REPORT - Improve your training program by finding the right trainer.

Many riders want to train for motocross but yet they don’t 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. I’ve 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 the athlete.

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 don’t 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:

Adaptable
- Able to adjust quickly to situations
- Is not fazed by changes to training environment

Well organized
- 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 can’t 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.

www.pelotrain.co.za

WARM-UP
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.

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