Race Season Workout Routine

b9009b · Feb 4, 2016

Hey All.. Need a bit of advise here. I am back at racing this year and am in need of some help with fitness. What do you guys do to get in shape for it. I have been biking and running alot. I also keep doing Ranger PT which is all I know.. And any diet advice? Any advice or help is greatly appreciated..

Mike

Phl · Feb 4, 2016

Burpees, low carb and GinTonic instead of beer

b9009b · Feb 4, 2016

Phl said:
Burpees, low carb and GinTonic instead of beer

That sounds very sucky.. Thanks.. So no pulled pork or bacon got it.

GK1199R · Feb 4, 2016

Complex strength training routines. Squats, dead lifts, clean and jerk to an overhead press. Squats make a huge difference in leg strength and stamina. Running is worthless. Get on the stationary bike and peddle your ... off! Complex slow burning carbs such as green veggies, oatmeal(real) an hour before exercise. Fun carbs(simple) after. When I'm training hard there is nothing better than a big glass of chocolate milk. Avoid that on leg day as dairy with a lower body full of blood makes you poop something fierce. Make sure you have simple carbs within 30 minutes of training. That's critical. Balanced meals the rest of the day. We've been using blue apron to get some recipes and try meals we like then we just order the ingredients ourselves. Most are filling and under 800 calories!

mordor · Feb 4, 2016

As GK1199R said, complex strength training is good

Also for home training variation, I can recommend https://zuzkalight.com (she has quite a few free workouts on her youtube channel https://www.youtube.com/user/ZuzkaLight) or BodyRock.TV | The Home Workout Movement. They can provide both some fun workouts and some challenging combinations.

wfoduck · Feb 5, 2016

When I was training for Loretta Lynn's I ran, did a ton of ab workouts, push-ups, and spin class. It's all on how hard you push and want it! I wanted it bad and put down the fastest time of my class and was in much better shape than everyone in my class. Lifting weights will bulk you up and make you pump up too much in my opinion. Also avoid creatin. I'm sure motocross and road race are sort of similar, but road is way less physically demanding.

wilkson · Feb 5, 2016

Not too many drinks the night before go to bed before midnight stick to having one cigarette before a race and one at the end .

shakazulu12 · Feb 5, 2016

mordor said:
As GK1199R said, complex strength training is good

Also for home training variation, I can recommend https://zuzkalight.com (she has quite a few free workouts on her youtube channel

Whoa......a little googling reveals she had quite a "revealing" career before fitness.....

Back on subject, I joined an actual spin gym recently as opposed to taking the classes at 24 Hour Fitness. Crazy difference. My buddies and I all joined together and have been pushing each other like crazy to work on our cardiovascular fitness. As I want to run hare scrambles this year.

I'm still lifting heavy with compound lifts 3 days a week though. My food intake has gone through the roof to keep up, but it's been well worth it.

b9009b · Feb 5, 2016

wilkson said:
Not too many drinks the night before go to bed before midnight stick to having one cigarette before a race and one at the end .

This is my speed right here

reganc · Feb 5, 2016

besides dropping weight you should focus on core training.

Also get a dirt bike and enter some scrambles you will be track ready in no time.

Ljuice26 · Feb 5, 2016

I have change my philosophy on nutrition from my body building days. It was all about low carbs and that it. I was able to loose 50lbs and go from 240 to 180s using that method. Unfortunately, I have suffered issues from doing this type of diet and now I have switched to flex dieting. That pretty much eating whatever you want, but staying under your recommended macros. We will see how it works, but from all of my friends in body building to normal health conscious people, flex dieting seems to work very well. As far as workouts, 4 weight lifting days a week with two interval cardio sessions and one 25 min steady state cardio session would be perfect.

wfoduck · Feb 5, 2016

I would concentrate on more cardio and core strength. Everyone is different but you will have much better results riding with finess than trying to muscle and fight the bike. Just look at the physique of pro riders, they are not bulky at all. Just my opinion.

Phl · Feb 5, 2016

Sure, but who wants to be as skinny as them?

Ljuice26 · Feb 5, 2016

wfoduck said:
I would concentrate on more cardio and core strength. Everyone is different but you will have much better results riding with finess than trying to muscle and fight the bike. Just look at the physique of pro riders, they are not bulky at all. Just my opinion.

I'm not saying lift weights to be muscular or look like a body builder. I referring more so like a Mens physique competitor, lean muscle, not bulky. Having muscle also helps burn fat.

mark419ny · Feb 5, 2016

keep your cardio up (stair master up hill walking biking etc) concentrate on core exercises. get an ab wheel it works out everything for like 20 bucks. (abs arms shoulders back all in one exercise which is hard as hell) if you lift weights stay in the 12-15 rep range.

most people have back problems because the core is not strong its all connected. if your diet is right you dont have to worry about getting too big.

JCAV8R · Feb 5, 2016

b9009b said:
Hey All.. Need a bit of advise here. I am back at racing this year and am in need of some help with fitness. What do you guys do to get in shape for it. I have been biking and running alot. I also keep doing Ranger PT which is all I know.. And any diet advice? Any advice or help is greatly appreciated..

Mike

Jump rope and TRX.

If you've never used a TRX system or similar product, try it. .... works so well it's amazing.

The Avidmoto · Feb 5, 2016

wfoduck · Feb 5, 2016

mark419ny said:
keep your cardio up (stair master up hill walking biking etc) concentrate on core exercises. get an ab wheel it works out everything for like 20 bucks. (abs arms shoulders back all in one exercise which is hard as hell) if you lift weights stay in the 12-15 rep range.

most people have back problems because the core is not strong its all connected. if your diet is right you dont have to worry about getting too big.

Hit the nail right on the head

flobrandx · Feb 5, 2016

b9009b said:
Hey All.. Need a bit of advise here. I am back at racing this year and am in need of some help with fitness. What do you guys do to get in shape for it. I have been biking and running alot. I also keep doing Ranger PT which is all I know.. And any diet advice? Any advice or help is greatly appreciated..

Mike

Great question Mike! I'm interested in others routines as well. As riding the track is more work than it appears and I'd like to begin racing myself.

I definitely agree with getting some good cardio and core training in and it does feel like there is a lot of leg workout involved in riding so need to focus there as well. The dirt bike sounds like a great idea too side I can always use another bike!

flobrandx · Feb 5, 2016

Or I could just say .... it and go with Phil and Wilkson's work out plans...

Race Season Workout Routine

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