Training Programs

Attached are your protocols for both on and off the motorcycle. If you can gain access to the motorcycle during the week, pull the weekend protocols according to the color of the workout (red cross training – pull speed #1; blue workout – pull aerobic #1).  Also, note that we are going to bring up the intensity this week, so your calorie and fluid intake will be important for proper recovery and incremental improvement.  Note: if you can ride during the week, pull from the weekend and drop the same-colored seat session onto the cross-training protocols.

Importance of a Food Log

In addition to focusing on your motocross specific riding and cross training strength programs, please maintain a detailed food log (see attached spreadsheet).  The food log needs to outline what you ate, how much and when – also document your energy levels 30 minutes after eating (high energy/mentally alert, medium energy, low energy/sleepy).  As you finish up your workouts, document how your energy levels where during the workout – strong the entire time, picked up as the time transpired, etc.  The idea here is to determine if you are eating enough calories and the correct type of foods to achieve your personal goals and training objectives.  Proper nutrition is a key element to improving your strength and endurance on the bike, so don’t miss the opportunity to evaluate what you are eating against how you are performing by keeping a detailed food log.

Proper nutrition and timing – another tool to help you Work Smart, Not Hard, and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:

“Give up, give in, or give it all you’ve got – just make a decision.”