Race Season Workout Routine

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ultra300x said:
Crazy - how do you have time for work or anything else like a g/f?

At my age (and even when I was younger) I'm all about maintenance, entropy is always going to win, you aren't going to stop it, but life is too short to live in a gym. Racers need to up their game I understand but from my "long view" it's all just kind of futility. A one hour workout with weights maintains muscle mass and bone density, I still move the same weights I did when I was 20, so I'm happy with that, and I don't see many guys my age/weight doing dumbbell curls with 65s
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Luckily my job allows such a routine. And my girlfriend lives with me and works out with me. She is my biggest supporter and is in damn good shape herself.

ultra300x said:
I'm not questioning the need for "cardio" (endurance training) as a racer, but for the average guy I'm not convinced it does all that much - there isn't any compelling evidence I've seen to show marathoners or any other "extreme" endurance athlete lives a single day longer, in fact they often drop dead faster. Furthermore most of those guys look like absolute hell in their 60s and 70s - compare them to Dave Draper or Bill Pearl in their 60s and 70s and the difference is striking

Water is the key to everything, and it's very hard to stay hydrated running, etc - I drink a full gallon in my weight taining
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Now you are getting into a totally different subject. The title of the thread is "Race Season Workout Routine", which in my opinion translates into "which exercises are the most beneficial for racing". Nowhere in any of that did anyone mention what is needed to live longer or to look better when one is 70 years old.

We are simply talking about what exercises will help someone get around the track as fast as ....... possible, multiple times during the day, without being distracted by muscle fatigue and shortness of breath.
 
ultra300x said:
I see why you're hated here, your usual simple minded contrarian ........ - all those guys use(d) steroids, moron, that isn't the point, the point is he didn't have to train abs
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ok ill change core to abs big deal and gaspari or any other bodybuilder has trained abs before. im pretty sure the OP doesnt have an ab routine or any routine. i actually know for a fact he doesnt have a routine cause i know him personally.

yes the back is strong but if you never trained back it isnt strong and if your back is weak and never trained core (oh abs sorry) there is a link there.

and body building is about looks doenst mean anything is strong. take diuretics winistrol anavar and your ripped i wouldnt train abs either because its difficult.
 
As much training as anyone does, I think it always comes back to time on the bike and natural talent. Someone like Danny Pedrosa - before he raced in MotoGP - could train once a month and still clean the clock of any normal racer
 
ultra300x said:
As much training as anyone does, I think it always comes back to time on the bike and natural talent. Someone like Danny Pedrosa - before he raced in MotoGP - could train once a month and still clean the clock of any normal racer
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to a point but if you are running with your peers your lap times will be very inconsistent as fatigue kicks in.
 
Chris. Leon and all the others thanks for the routine advise.. I've given them to my PT and am awaiting what I can and cannot do from those lists.. It is greatly appreciated...


At least I know I can pedal and hit the stationery bike..
 
mark419ny said:
insanity at 3-4 am good for you man. thats pretty impressive. insanity is no joke dripping sweat after that .
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Thanks. :)

I dont sleep alot. I cant. If i get 5hrs a night i am proud of it. Even though i get up at 3 or 4 to go workout, i havent been woken up by an alarm clock in years. I just wake up. And then once i am awake, that is it...im up.

But it took me several months to get to where i am now. When i started, Insanity was enough. Like that is the only thing i would do all day and i would be super sore the next day. Then it got to where i could do Insanity, then lift weights (on muscles i didnt hit during the Insanity workout). That went on for 4-5 weeks or so, then i got to where i could add the steady state cardio in the evening as long as i took in enough carbs/protein during the day to recover throughout the day.
 
Working out can be addictive! Not only do you look and feel better-you are healthier. There have been times when I was bored and instead of perusing through another oil threads or watching tv-I worked out again even though I got my work out in earlier in the day.
 
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ultra300x said:
As much training as anyone does, I think it always comes back to time on the bike and natural talent. Someone like Danny Pedrosa - before he raced in MotoGP - could train once a month and still clean the clock of any normal racer
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Well of course. Training, the type of bike, the kind of tires, motor builds or not, etc...at the end of the day it always comes back to talent.

However, regardless of what level you are racing at, you will find yourself surrounded by people that are similar in talent. And when that happens, THAT is when mods, training, better tires, etc all come into play.

All things being equal, if one guy is tired as hell and the other one is fresh, the guy who is fresh will ride better...and win.

When i was racing as a Novice, i missed out on a National Championship by 1 bike length simply because i was assed out. The Grand National Finals were at Road Atlanta back then and off the launch everybody has to find a way to form a single file line through the "Bus Stop" chicane at the top of T1/T2. I got forced off the track. I re-entered the track and spent the rest of the race riding harder than i had ridden in my life.

I fought my way back and with 1.5 laps to go i was finally within 1-2 bike lengths of the leader. I had beaten the same guy by getting him on the brakes going into T10 in an earlier race (to finish 2nd) and mentally i knew i could do it...i just didnt have the strength. I knew exactly what i needed to do, knew how to do it and knew it could be done....i just couldnt physically do it because i had nothing left in the tank. I was spent.

That was when i revamped my training program. Before then, i had just lifted weights. I was into bodybuilding and was carrying 235lbs going into the GNF. I did the minimum amount of cardio necessary to keep my bodyfat in check because i didnt want to risk putting my body into a catabolic state because i wanted to maintain/put on muscle.

That .... doesnt work with racing. So i completely changed my workout routines and focused more on riding performance rather than just getting/being big. Now i am 20lbs lighter and can do 6 practices and 8 races in a day without being tired.
 
reganc said:
to a point but if you are running with your peers your lap times will be very inconsistent as fatigue kicks in.
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Exactly.

You can look at the timing sheets and see who doesnt train correctly. Their last 5-6 laps of a 20-lap race will be erratic. Lap times will vary as much as 2 seconds per lap in some cases.

That is why i train like i do. I train like i do so i dont make mistakes. So my last laps are just as consistent as my first laps. I want to be able to do 20 laps all within 0.5-0.7sec of each other. If somebody is following me waiting/hoping for me to get fatigued and start making mistakes, they will be in for a long race.
 
Chaotic said:
Exactly.

You can look at the timing sheets and see who doesnt train correctly. Their last 5-6 laps of a 20-lap race will be erratic. Lap times will vary as much as 2 seconds per lap in some cases.

That is why i train like i do. I train like i do so i dont make mistakes. So my last laps are just as consistent as my first laps. I want to be able to do 20 laps all within 0.5-0.7sec of each other. If somebody is following me waiting/hoping for me to get fatigued and start making mistakes, they will be in for a long race.
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Counts me out then . Our races are at the most 8 laps and that lets me keep to my strict training method of bed before midnight .
Did a endurance race once and I actually surprised myself .

I actually don't take training all that serious but I should .Before the road racing I was a dirt bike rider mostly enduro that was a great workout .
 
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Chaotic said:
Exactly.

You can look at the timing sheets and see who doesnt train correctly. Their last 5-6 laps of a 20-lap race will be erratic. Lap times will vary as much as 2 seconds per lap in some cases.

That is why i train like i do. I train like i do so i dont make mistakes. So my last laps are just as consistent as my first laps. I want to be able to do 20 laps all within 0.5-0.7sec of each other. If somebody is following me waiting/hoping for me to get fatigued and start making mistakes, they will be in for a long race.
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interestingly, in my first solo20, i ran my fastest time in the last lap. (Jackson Blackmon in my neck on his Moriwaki)

we are talking novice here, but i was so tired and worn out (by lap 10) that i moved less and less and got "lazier" which meant smoother on the bike - also in terms of rhythm ... that sort you never get in a sprint... all different animals...
 
Man, all this talk....I wish there were tracks closer than 5+ hours away. 34 and never been to one track day. It's on my to do list before I get too old. :D

Gotta get a new house though. So, who knows when. I gotta just say f it one of these days and do it!
 
wilkson said:
Counts me out then . Our races are at the most 8 laps and that lets me keep to my strict training method of bed before midnight .
Did a endurance race once and I actually surprised myself .

I actually don't take training all that serious but I should .Before the road racing I was a dirt bike rider mostly enduro that was a great workout .
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There is absolutely no better training that riding a dirt bike. I didnt mention it because i assumed he wanted to know about gym exercises. But if somebody can manage to spend time on a dirt bike, they can almost forget the rest of the .......that will do the trick.
 
The way i see it, fitness is one variable i can eliminate. There are many variables that go into winning, some of them we can control, some of them we cant. But the one thing i can do is make sure i have put in all the work necessary to give myself the best opportunity to win.

I know i put in alot of hours training (average of 3-4hrs per day, 6 days a week). But the thing is, i cant handle the stress of NOT doing that. When i lost that Championship because i wasnt in proper shape, it tore me up so bad that i started vomiting. For me, it is too stressful to not do that stuff and i cant handle the idea of not winning simply because i didnt train hard enough.
 
So are you guys that are in the higher classes racing for money or plastic trophies that get dusty in the garage after a year?....

Just a question as I love trackways and have never raced, but not sure at what point you can actually make money at racing. Didn't someone say to be successful at racing you have to have a small fortune to start?
 
Whoopazz said:
So are you guys that are in the higher classes racing for money or plastic trophies that get dusty in the garage after a year?....

Just a question as I love trackways and have never raced, but not sure at what point you can actually make money at racing. Didn't someone say to be successful at racing you have to have a small fortune to start?
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I would say 1% if that make money from racing . To get to the pinnacle of racing these days it takes big money to get there and is a huge investment if you can call it that .
Unfortunately talent is not the only thing that will get you there .
I don't know anyone who is financially in front from racing .
 
Chaotic said:
The way i see it, fitness is one variable i can eliminate. There are many variables that go into winning, some of them we can control, some of them we cant. But the one thing i can do is make sure i have put in all the work necessary to give myself the best opportunity to win.

I know i put in alot of hours training (average of 3-4hrs per day, 6 days a week). But the thing is, i cant handle the stress of NOT doing that. When i lost that Championship because i wasnt in proper shape, it tore me up so bad that i started vomiting. For me, it is too stressful to not do that stuff and i cant handle the idea of not winning simply because i didnt train hard enough.
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Pretty hardcore.

Curious, do you have a day job or is racing your job? I evny you. :D
 
Whoopazz said:
So are you guys that are in the higher classes racing for money or plastic trophies that get dusty in the garage after a year?....

Just a question as I love trackways and have never raced, but not sure at what point you can actually make money at racing. Didn't someone say to be successful at racing you have to have a small fortune to start?
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There are purses and contingency bonuses to chase. When you put that with sponsorships and other support, if you play your cards right (and race well enough) it is possible to reach a point where your racing is self sufficient.

But we all have day jobs. As far as actually making a huge profit and getting rich from racing, only about 1% in the world are doing that. There was a time when people (aka "bounty hunters") could make 6 figures amateur racing, but those days tanked with the economy in about 09 or so.

Now if you can reach a point where your racing takes care of itself, you are doing good.
 

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