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
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 dont.
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.
REPORT - Changing your training in order not to be in a training
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 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
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
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.
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 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
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:
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
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.
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 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 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 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
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
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
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 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.
REPORT - Following and Maintaining a well-rounded fitness
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 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
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
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
- Continue arching until you feel a gentle stretch in your
- 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
- 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
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
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.
REPORT - Interval Training
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
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 Zone 2.
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.
REPORT - Improve your training program by finding the right
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
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
- 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
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
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.