Workouts to Improve Speed & Endurance

As a human performance coach for the last 24 years, I have seen riders experience the dreaded late moto fatigue not because they are out of shape, but rather not properly prepared for the demands of a specific race.  Amateur motocross racers have to possess sprint fitness for all of the Loretta qualifiers from January through June and then have the endurance to handle three 20 minute motos at Loretta’s in August.  Professional racers have to be ready for a grueling outdoor series of 30 minute motos plus two laps after racing short supercross races for four months.  By understanding, training and improving your energy systems will result in faster times on the track.

Explosive Speed
What it is: the effort level used during maximum efforts
When used on the track: to pick up the bike after a crash and sprint back up to speed
How to improve: complete 8-10 sets of 15 to 30 second all out sprint efforts
How often to train: no more than 2x a week allowing for 2 days of recovery

Sprint Speed
What it is: the effort level used for durations lasting 1-2 minutes
When used on the track: opening lap of a race
How to improve: 4-6 sets of 90 seconds to 2 minute interval
How often to train: no more than 2x a week allowing for 2 days of recovery

Anaerobic Threshold
What it is: the effort allows the racer to perform at a higher level of output and for the entire duration of the race without becoming anaerobic (and slowing down!)
When used on the track: between first & last lap
How to improve: 10-20 sets of 2-3 minute intervals
How often to train: 2-3x a week allowing for 1 day of recovery

Aerobic Training
What it is: the effort level needed for races lasting longer than 15 minutes in duration
When used on the track: maintaining consistent lap times as the race goes longer than 15 minutes
How to improve: 2-6 sets of 10 minutes to 1 hour
How often to train: 5-6x a week; no recovery needed because of the minimal fatigue placed upon the muscular system

What is your physical limiter on the track? 
Ironically, this is one question that many riders can’t answer as it relates to their performance on the track.  Think about the question, where do you fall apart during a race?  Do you lack opening speed?  Are you unable to maintain a consistent pace for the duration of the race?  Is your last lap your fastest lap at every race?  The answer to these questions should dictate your training efforts on a daily basis–where you fall apart on the track is EXACTLY what you should be training during the week to eliminate any weaknesses on the track.  At MotoE are focus is to identify & train your weaknesses during the week and race your strengths on the weekend.  Eventually, you want to be like RC, RD or RV where you have no weaknesses; once this achieved long term domination becomes a reality (as illustrated in the race results over the last 10 years).

In addition to the MotoE Strength & Plyometric Assessment (please email me if you would like a copy of this assessment), you need to complete cardiovascular assessments to determine where to focus during your training both on the track and in the gym for maximum results in the shortest period of time.  For a copy of MotoE’s Baseline Assessment Protocols, please email me directly and I will send you a seven day training schedule that incorporates these assessments along with a spreadsheet that you can upload your results for future comparison.

After you complete these assessments, I will send you several workouts specific to each physical limiter.  For example, if you determine that your sprint speed is your biggest weakness, I will send you workouts that you can utilize on the track with your motorcycle along with some cross training workouts on the Concept 2 Rower™, bicycle (road or mountain bike), swimming, running, elliptical, or any form of cross training that you utilize to improve your sprint speed.  The key to your improvement on the track is that your intensity during training (both on and off of the track) needs to be specific to the energy system that have validated needs improvement.  If you train at the wrong intensity, you will not eliminate your weakness on the track and your current breaking point on the track will continue to exist.

If you have any questions or need anything clarified, please don’t hesitate to email directly.  Until next time, Train Smart, Not Hard!