THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK CONTENTS
Welcome to the 2013 Racer X Motocross Fitness Handbook. With the help of many top trainers and doctors, we’ve put together a wealth of tips and insight on topics, ranging from exercise to injuries, that any motocross rider can use to their advantage.
PAGE 6
Elements of a Training Program
Trainer to the stars Aldon Baker dissects the elements of an effective fitness regimen.
PAGE 14
The Evolution of Fitness Training in Motocross
Motocross training methods have evolved, but some of the classics remain.
PAGE 16
Common Motocross Injuries
Asterisk Mobile Medical Center head athletic trainer Eddie Casillas on common injuries and their treatments.
PAGE 18
Racer X Virtual Trainer
The ins and outs of the popular training website.
PAGE 20
Why is Ryan Villopoto so Fast?
Ryan Hughes has five very good reasons.
PAGE 22
Product Spotlight
Products recommended by the top trainers in moto.
PAGE 30
Mountain Biking as Training
Mountain biking has become a popular form of motocross prep.
PAGE 32
Chiropractic Care for the Motocrosser
Doctor G on what a “body mechanic” can do for you.
PAGE 34
Medical Insurance for the Motocrosser
Insurance is key to keeping racers on the track and out of debt.
3
TRAIN WITH DC. VISIT DCSHOES.COM/TRAINING
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK ELEMENTS OF A TRAINING PROGRAM | t’s pretty easy to
CRYTSER
I
By Aldon Baker
understand how a professional rider or fast local
racer can benefit from training, but the same thing applies to someone who’s admittedly out of shape, races every other weekend, and only rides for fun. Training— even modest amounts of it—will translate into a more enjoyable experience at the racetrack. Even being in slightly better condition than the previous year will lead to fewer mistakes, better results, a higher likelihood of bouncing back after a hard fall (especially for the older guys), and shorter recovery time.
and cardio fitness, and it’s something
workouts two or three days per week
Carmichael, Stewart, and Villopoto
you can do nearly anywhere and on
and strength training one to two times
are arguably three of the fastest men
a limited time schedule. It’s also easy
per week.
to ever ride a motorcycle, but their
to track both time and intensity, and
training programs, while unique to
it has its two-wheeled similarities to
Strength Training
each man, aren’t much different than
MX, especially mountain biking.
Strength training is just as important
what you can set up for yourself.
as cardio, playing a large role in your
Through resources like the Racer X
How long should workouts be?
athletic development. Take Cianciarulo
Virtual Trainer website and this hand-
As a general rule, four times the
and Villopoto, for example. AC’s pro-
book, we hope to give you enough
length of your race. For my profes-
gram is set up to help him gain strength
knowledge to set up a program that
sional athletes with a race time of for-
as he matures, while RV’s is focused
will take you to the top of your class.
ty minutes, that equates to base train-
more on maintaining strength while
ing rides around two to three hours.
building muscular endurance. However,
distinct elements of fitness, and in this
If your races are fifteen-minutes, that
they both benefit tremendously from
feature I’ll take you through each one.
equates to a ride of one hour.
strength training. The same benefits ap-
Cardio Training
How many times per week
an even more important role in their
When it comes to cardio training for
should you cycle?
success and safety. Below are the five
motocross, the importance is obvi-
I recommend doing long aerobic
exercises I believe should be a part of
ous. Road cycling and mountain bik-
workouts three times per week in
your training program.
ing dominate as the go-to mode for
conjunction with strength training
most trainers in the sport, and I use
at least two to three times per week
1. Pull-Ups: These work your entire
the road bike for most of my athletes.
during the off-season. During the
upper body, especially the muscles of
It’s a great low-impact training tool
race season, I recommend shifting
your back, as well as your abs and bi-
for boosting leg strength, stamina,
to shorter, more intense anaerobic
ceps. They’re also a great test to show
My programs are all built around five
ply to weekend warriors and may play
6
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK
Pull-ups
V-ups
Ab wheel rollouts
your relative strength and physical
4. Push-Ups: Another great exercise
Recovery
condition. Pull-ups require very little
I use with all of my riders, push-ups
Adequate recovery often separates a
equipment, and the variations that can
have stood the test of time and can
good plan from a bad one. Recovery
be added are endless.
be used in every part of a training
is important because this is when the
program, from warm-up to cool-down.
body adapts to the stress of riding
2. V-Ups: Core strength is one of the
They’re great for developing overall
and training and where the real train-
most important aspects of strength for
upper-body strength and are easily
ing effect takes place. Most riders
a rider. The V-up is a great abdominal
scaled by changing arm and foot posi-
will say they know the importance
exercise that targets the entire chain of
tion. There are as many variations to
of recovery, but these are often the
core muscles, especially the lower abs.
the push-up as one cares to imagine,
same guys who feel guilty when they
This exercise is versatile and easy to
so it never gets boring.
take a day off. While this work ethic is
scale simply by holding a weighted ball.
8
COURTESY BAKER
COURTESY BAKER
COURTESY BAKER
ELEMENTS OF A TRAINING PROGRAM |
admirable, going hard every day will 5. Burpees: Also known as squat
actually lead to a decline in fitness.
3. Ab Wheel Rollouts: You’ve all seen
thrusts, this exercise makes my list
Without proper recovery, the damag-
this piece of equipment on late-night
because they combine strength,
ing effects of training accumulate
television, and it’s actually one of the
endurance, balance, and flexibility in
and can lead to burnout, overtraining,
ones that work! An ab wheel is a piece
a full-body movement. They’re done
illness, and overuse injuries. High-
of equipment every rider should have.
without equipment, so there is never
quality rest and recovery must be a
It’s small, cheap, and very effective in
an excuse not to do them. Burpees
part of your plan.
developing the entire core. To get the
can be done anywhere and at any
most out of it, move slowly and keep
time, and like the exercises above,
the short and long term. Short-term
your abs tight at all times. (Note: This
they have several variations and are
or active recovery occurs within hours
exercise is not recommended for people
scalable to fit the physical limitations
of a high-intensity training session or
with lower-back problems or hernias.
of just about every rider. Of all the
after riding. Active recovery refers to
This advanced move requires attention
exercises listed, burpees should be
doing some form of low-intensity exer-
to detail to avoid straining the back.)
on your list.
cise (a light spin on a stationary bike,
www.racerxonline.com
Recovery can be looked at in both
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK ELEMENTS OF A TRAINING PROGRAM | for example) during both the cooldown and the days following the hard effort. Post-workout nutrition, hydration, massage, stretching, and quality sleep are all part of a good short-term recovery protocol. Long-term recovery refers to what you do year-to-year and is built into a year-round training schedule. A well-designed training plan will include scheduled recovery days and or even weeks. Periodization—splitting a program into “periods,” with each building on the last—is essential to the long-term recovery process and applies to both the strength and cardio portions of training. Rest and recovery is critical for both both physiological and psycho-
hydration and fuel, it is very difficult to
logical reasons. Rest is physically
catch up. I recommend at least a light
you can follow, and no one diet works
necessary so that the muscles can
breakfast of a nutritional sports drink,
for all people. Whatever diet you choose,
repair, rebuild, and strengthen. For the
energy bar, or whole fruit. These foods
it has to work for the long term and not
weekend warrior, rest days can help
will provide your body with the energy
only benefit you athletically but in your
maintain a better balance between
needed to stay ahead of the curve. If
general health as well. I recommend
home, work, and training goals. Recov-
you’re not used to eating in the morn-
choosing foods that have little or no
ery should be a part of the entire train-
ing, take thirty days and force yourself
refined sugar or saturated fats. A good
ing process, not just something you do
to. It may take some time for your
rule of thumb is to shop the perimeter
when you’re feeling tired or sore from
stomach to adjust, so start small and
of a grocery store, where all the non-
a workout. And for you older riders,
add more food gradually. At the end of
processed foods like meat, fruits, and
recovery is even more important!
the thirty days, I guarantee you won’t
vegetables are located. The key is to
have to force yourself to eat.
monitor your body and the way you feel
Nutrition
in order to balance your nutritional intake.
Ask ten riders if they think nutrition
out the day is important, and even
is important and ten heads will nod
more important is refueling after train-
for fluids is about 16-24 oz. for every
yes. Ask those same ten riders if they
ing to resupply the body with nutri-
pound of sweat lost. Therefore, moni-
have a daily nutrition plan and those
ents. Glycogen (muscle sugars) must
toring weight pre- and post-training is
ten nods will be reduced to five. This
be replaced for the body to rebuild
important, as is checking urine color.
is a shame, because a solid nutrition
and be ready for the next training
Pale yellow is normal, while dark is
program is essential to healthy living
session. Good nutrition is important
not a good sign. Taking a good daily
and peak athletic performance. And
for healthy tendons and ligaments, as
multivitamin and mineral supplement
it does not have to be complicated if
well as keeping the immune system
is important to help cover your bases.
you follow a few simple rules.
strong and electrolytes in balance.
When rehydrating, a standard rule
Many athletes have said that their
Recovery fuel consists of fluids and
breakthrough in riding performance
important meal of the day. This is
solid foods that are prepared and bal-
occurred when they stopped eating
where you “break” the last night’s
anced for the intensity and duration
“whatever” and began to eat to per-
“fast.” Yet I hear of many riders who
of a workout. I prefer a balanced diet
form. You may not be the fastest rider
still skip breakfast. The lesson to learn
consisting of carbohydrates, protein,
in your class, but if your nutrition is on
is that once the body gets behind in
and good fats.
point, I guarantee better results.
We all know breakfast is the most
10
Maintaining a healthy diet through-
There are literally hundreds of diets
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK ELEMENTS OF A TRAINING PROGRAM | CUDBY
On-The-Bike Training The most important element of a complete motocross training program is actual practice on the bike. Most people think practice is just going to the track and riding for a couple of hours. That certainly can’t hurt, but unless you have time to burn, going to the practice track without a plan is a waste of time. This is especially impor-
Setting up a complete train-
tant for weekend warriors with limited
ing program for motocross
riding time. An effective practice ses-
may seem overwhelming, but
sion should consist of more than just
it doesn’t have to be. With a
pounding out lap after lap.
little guidance from the vast
Here are six quick bullet points to
resources available at Racer X
help you plan your next practice session:
Virtual Trainer, each and every rider who reads this should be
1. Evaluate your results from the previ-
well on his or her way to a bet-
ous week’s race and determine what
ter training program. Cheers!
held you back. Work to improve that first. Trainer Aldon Baker has worked 2. If you practice at a public track,
with motocrossers includ-
be flexible with your plan. Certain
ing Ricky Carmichael, James
track conditions may dictate that you
Stewart, Ryan Villopoto, Jake
practice one skill over another, and if
Weimer, Tyla Rattray, Blake
the track is crowded, that will certainly
Baggett, and Adam Cianciarulo.
affect your plan. 3. Always warm up before you hit the track—don’t burn precious laps and time getting warmed up. 4. Avoid the temptation to immediately start doing motos. Work on sections like turns and whoops, then start linking those sections together before taking a break and finally putting in your motos. 5. Practice the skills that limit your speed. Improving these skills will improve your results. 6. Learn about bike setup. This may be the single biggest advantage you can gain over your competitors, so become a student of clickers, jetting, ratios, sag, and pressures. 12
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK THE EVOLUTION OF FITNESS TRAINING IN MOTOCROSS |
BUCKLEY
A
sk just about anyone who’s been
By Aaron Hansel
around pro motocross for a while and they’ll tell you that fitness and training have evolved to an entirely
new realm. It’s not that the heroes of the past weren’t putting in long, hard hours off the bike— the difference lies in new methods and technology. Out are the days of powerlifting with Jeff Ward, in is the era of heart-rate monitoring and Lactate Threshold testing at modern, purposebuilt motocross training facilities. (Of course, not everything has changed—running and cycling remain cornerstones of the modern athlete’s fitness regimen.) One of the most notable changes is the
Jeff Stanton
number of riders who have hired personal trainers. it takes to show up properly prepared,” former
SANDERSON
BUCKLEY
“Most riders are taking it seriously and doing what champ Jeff Emig says. “Having a trainer on your side guiding you through the process helps take some of the guesswork out of your program. But overall, hard work is hard work, no matter what decade you’re in, and that’s what it takes to win.” Rockwell Training Facility owner Johnny Louch agrees: “Trainers have really helped racers out a lot instead of just trying to guess by yourself. You used to see guys doing stuff like jogging in the heat with sweaters on and stuff like that. Well, that’s one of the stupidest things you can do. It doesn’t work like that.” Technology has also come a long way, espe-
Jeff Ward
Jeff Emig
cially in the last decade, with heart-rate monitorRACER X ARCHIVES
ing and VO2 testing (which monitors the body’s oxygen use) becoming common practice. “One simple thing we do now is to have the athlete take their resting heart rate in the morning,” Louch says. “If it’s higher than usual, you’re either getting sick or you’re overtraining. A lot of athletes think that they’re in shape, and it’s not that they aren’t in shape, it’s that a lot of them over-train. With modern equipment we can tell where an athlete is and where they need to be.” “One of the most significant changes I’ve seen is implementing periodization and quantitative testing to develop a thorough training program,” says Icon Sports Alliance trainer Charles Dao. “Periodization is a method of training that alternates training loads to produce peak 14
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Jeff Emig leading the pack.
Eric Kehoe, and Johnny O’Mara.
definitely a time and place to pin it wide
We’d do thirty at a time then the
open, challenging both your physical
next guy would go. I ended up
limits as well as you mental barriers, but
winning with 250 push-ups. “The only thing I can see
physiological response and address your
that’s good for motocross is
recovery base days as well.”
suffering,” he adds. “You need to
“There’s no doubt that it’s more
suffer at some point while you’re
refined, but these kids go to these train-
training. If you don’t, you’re going
ing facilities at a young age, and they’re
to suffer a couple times on race
not taught self-motivation,” adds Jeff
day. That’s when your brain isn’t
Stanton, the former champ and current
there and you can’t cope with it.”
coach for Justin Barcia. “Those training
Stanton also subscribed
facilities are great, but the people that I
to that philosophy. “A few
see surrounding them, everything is on
times I was in California and I
a schedule and nothing is brought up
was pissed when I didn’t ride
about self-motivation. In my day, nobody
well,” he recalls. “I’d crank the
got me out of bed and made me run ev-
heater wide open and shut the
ery morning and ride every day. The guys
windows when it was, like, 90
that really succeed, like Ryan Dungey
degrees outside. I’d be sweat-
and Ryan Villopoto, have self-motivation.
ing like crazy going down the
“As far as what I have Justin doing, it’s really not that far off from what I was
Justin Barcia and Jeff Stanton BAIRD
I also believe it’s critical to listen to your
CUDBY
performance for a specific event. There’s
interstate to punish myself.”
Mountain biking has always been a popular form of training.
Emig had his own unique
doing,” he adds. “You have to do some
training plan consisting of time
Damon Bradshaw use it, so I tried it out,”
kind of circulation on Sunday when you
on the bike, strength training, cardio,
he says. “I loved the feeling of coming
get home to get all those aches and
golf, massage, and rest, with each ele-
home right after my run and putting the
pains out. Monday is a moto and circula-
ment holding as much value as the next.
gloves on and pounding the bag. I would
tion day. Then in the middle of the week
Like Ward in his powerlifting workouts,
always have a picture of a rival taped on
you’ve got to get that heart rate up and
Emig never strove for bulk, just raw
the wall for motivation. It was great men-
get your body to its max, to where you
strength.
tally, knowing that you just kicked some
know what it feels like. He’s also got a
“I’m not a very big guy, but in my day,
ass that week with your training [and] now
weight program, and Wednesday and
my strength-to-weight ratio was pretty
you were ready to go to the race and dish
Thursday are recovery days. Friday is a
impressive,” he says. “For cardio, I’d run
out an ass-kicking to your competitors.”
travel day, race Saturday.”
twenty minutes out then back as fast as
With modern dietary science and fa-
I could. With mountain biking it was the
cilities like Club MX and Millsaps Training
wasn’t something Jeff Ward struggled
same thing, and I would usually do a long
Facility equipped with exercise centers
with. “Being an athlete, I took vacations,
ride every week to get that deep fatigue
and trainers, there’s no question that
but I’d take my bicycle,” Ward says. “I
that only cycling seems to offer. Many
fitness in motocross isn’t what it used to
went to Hawaii for a week and we’d do
riders and trainers will tell you that cy-
be. But what hasn’t changed is its most
hundred-mile rides over there because it
cling of some sort is the most important
successful riders’ work ethic and charac-
was fun! That’s just the way I and a few
training tool for a motocross rider, and
ter—and a little motivation.
of the guys were. And those were the
this hasn’t changed. Strength training
guys that were winning championships. I
has evolved over the years where there
and Villopoto right now,” Ward says. “I
remember we used to fly home from a na-
is more of an emphasis on core training,
know what it takes to be at that level.
tional, and in those days you could walk
but cycling is still as important as ever.”
There’s so much involved and there’s
As with Stanton, self-motivation
around and do whatever you wanted on
Emig also liked to spend time on a
“I have so much respect for Dungey
so much hard work, it’s just crazy. The
the plane. We’d be doing stuff like having
speed bag, a practice he says isn’t com-
bottom line is that they love winning and
push-up contests. One time it was me,
mon. “I saw my old Yamaha teammate
they hate losing.” 15
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK COMMON MOTOCROSS INJURIES |
By Eddie Casillas AT, CSCS
A concussion is a brain injury. Concussions are no longer graded, and
1. HEAD • Concussions • Fractures • Orbital • Jaw • Nose
loss of consciousness, although an important factor, is not a major
2. SPINE
In the event of a crash, any numbness, loss of
• Fractures • Herniated disk • Bulging disk
strength in the extremities, or point tenderness to
3. SHOULDER/ UPPER ARMS
The most important thing to understand is that the scapula is the
• Clavicle fractures • AC “shoulder” separation • Dislocations • Rotator-cuff tears
4. TORSO • Rib fractures • Punctured lung • Lacerated spleen/kidney • Heat injury
1
determining factor in returning to ride. The majority of athletes following the proper recovery protocol will recover in seven to ten days. A second concussion within seven to ten days will cause some form of permanent brain damage.
2
any part of the spine should be taken seriously and treated as an emergency.
3
“middleman” of the shoulder, sitting between the core, the body’s largest force developer, and the hand, the most common forcedelivery site. Improving stability in the scapula can increase rotator-cuff strength by 13-24 percent.
4
Tip: Improved shoulder strength and stability can also significantly reduce chances of arm pump. In hot environments, your time to exhaustion is inversely related to your starting core temperature and directly related to how quickly your body starts to store heat— ie. helmet, jersey, pants, socks, boots. Body pre-cooling in an ice bath fifteen minutes prior to competition has been shown to lower core body temperature, while cooling vests only lower skin temperatures.
5
Tip: Instead of using cotton knee sleeves and boot socks, try a runner’s ventilated legging and mountain-bike socks.
5. ELBOW/ WRIST/HAND • Arm pump • Distal radius/ ulna fracture • Scaphoid fracture • Gamekeepers thumb
6. KNEE • Patella fracture • Tibial plateau fracture • ACL, MCL • Meniscus
The majority of arm-pump cases are a result of weak rotator-cuff muscles and scapula instability, causing a rider to overuse their wrist muscles. True compartment syndrome can only be diagnosed by an M.D. or D.O. using intra-compartmental pressure tests. Tip: Pills and lotions have not been clinically proven to work. Riders would be better suited getting a functional movement screen and moto-specific load-bearing tests to determine faulty movement patterns and energy leaks. With advancements in the post-surgical management of ACL injuries and femur fractures, riders are returning to competition in approximately half the time they did ten years ago. With its ability to test force production and absorption, two key components in racing, passing the HOP & STOP test becomes paramount to any riders desire to return to competition.
Asterisk Mobile Medical Center head athletic trainer Eddie Casillas also runs a sports-medicine clinic in Murrieta, California (www.ichorsportsmedicine.com). 16
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK RACER X VIRTUAL TRAINER |
C
By Tim Crytser
reated in 2006, Virtual
Polar or a hundred different variations
ride and train. There are currently five
Trainer is the industry’s
of kettlebells; the choice is narrow
complete off-the-bike training plans
only website dedicated
by design, so you can be certain the
where rider skill level has been taken
specifically to improving
products listed are the ones we use
out of the equation.
fitness, training, and nutrition for the
and recommend.
teen years of training experience and
The Premium Training Community
Training plans are purchased monthly,
my passion for motocross to create
Professional trainer Coach Seiji has
eliminating the large upfront costs
a credible source of information for
teamed up with us to offer VT visitors
associated with bulk plans. Members
motocross athletes everywhere. The
an exclusive motocross community
have access to all training programs of-
site is updated weekly and contains
geared toward improving performance
fered in the community at the beginning
a collection of work from the best
on and off the track. The community
of each month. You pick the program
coaches, trainers, and doctors in the
offers motocross-specific training plans
that most resembles your situation and
sport, and its three primary sections
designed by one of the very best to
get started! If, at the end of the month,
will help you become a better moto-
help you achieve peak performance.
you decide the program is no longer
cross athlete.
This is literally a one-of-a-kind training
right for you, simply select another
and conditioning experience for moto-
program when you renew. No other
cross athletes.
motocross training program offers this
Weekly Features Our feature articles will teach you
The Premium Training section of-
level of convenience and flexibility. The
everything there is to know about
fers monthly periodized strength and
Premium Training plans are the ultimate
motocross fitness and training. This is
cardiovascular workouts based on the
low-cost solution for building an effec-
where Professor Gary Bailey provides
number of hours you have available to
tive training plan.
expert riding analysis in his feature, Trackside. Trainer Aldon Baker offers an insider glimpse to his championship ways in Aldon’s Access, while Andrew Short’s trainer, Seiji Ishii, shares his vast knowledge and provides the anchor for the site with his feature, Coach Seiji Says. The Virtual Trainer Online Store The Virtual Trainer Online Store was developed to be a motocrosser’s singular source for recommended training products and nutritional supplements. Hundreds if not thousands of online outlets sell fitness equipment, and it’s easy to get lost in the sea of products. Our store only carries the most highly recommended products—ones that we use ourselves. We don’t fill the store with every model of heart-rate monitor from 18
The heart and soul of the Premium Membership are the daily workouts.
motocross athlete. I’ve brought my fif-
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK CUDBY
T
echnique is everything, and
By Ryan Hughes
Ryan Villopoto’s allows so
CUDBY
WHY IS RYAN VILLOPOTO SO FAST? | much speed, intensity, and flow that he can pass other
riders any time he wants, change lines at will, and save crashes that most others couldn’t. Technique allows a rider to be fast and smooth—it’s what sets the limits of speed and safety. Once your speed is too fast for your technique, you start making mistakes, riding tight, being hesitant, and eventually crashing. CUDBY
Villopoto’s speed can be attributed to the weight and drive he applies to the rear wheel. He is one with the bike by keeping his upper body relaxed and using his lower body to control the motorcycle. He has such flow with the bike because his upper body moves toward the front of the motorcycle and his lower body moves toward the rear. He also has good posture, which puts him in a strong, stable position right from the start. A rider who starts in a good position will end in a good position; start out in a bad position, end up in a bad position. Everything is in balance—never too much, and never too little. Let’s dissect the five parts that make Villopoto so effective.
Feet The first point of contact from bike to ground are the wheels and suspension. The first point of contact from body to bike in the standing position is the feet. RV grips with his feet, allowing him to control the bike at the lowest point from bike to ground. Riding on his toes allows him to feel the softness of what the track is giving the bike. By riding on his toes, RV is also able to apply weight to the rear end. Riding flat-footed transfers more weight to the front, which is the wrong way.
Knees RV’s knees are always moving toward the rear of the bike while his torso is moving forward—his upper body is al20
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ways in unison with the front of the bike and thus moving forward. If a rider’s knees move in front of his shoulders, he’s now in one of the worst riding positions possible. When this happens, the highest point of the body is moving backward and away from the direction the bike is traveling. This limits a rider’s aggressiveness and speed.
Hips
posture allows for better strength, stability, coordination, and balance on the bike. Since RV starts in a good position, he ends up in a good position even when things go wrong. Having a straight back brings the core into action. The core is the origination of all movement for the arms and legs. So keep the back straight and avoid rounding at all times.
RV is sitting or squatting in a functional way by bending at his hips, not at his knees. When a rider squats at the hips, his lower body moves backward toward the rear of the bike and the upper body moves forward. The opposite happens when the rider squats at the knees. From the hips-out position, the rider can control the bike with his lower body, so whatever the bike does, the upper body is not affected and the rider becomes one with the motorcycle.
Arms
Chest
Ryan Hughes is an athletic trainer and owner of www.rynopowergym.com and www.rynopower.com.
RV’s chest and back are straight whether standing or sitting. Good
A rider’s arms are basically only used to connect the upper body to the motorcycle. Villopoto’s upper body is fixed, straight, and balanced and the bike is doing all the movement from the hips to the feet. Villopoto’s technique allows his arms to remain loose while the bike can do what it needs to do in braking bumps, whoops, corners, and jumps.
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK FITNESS PRODUCT SPOTLIGHT The KettleClamp
$199 | www.thekettleclamp.com raining with kettlebells is a great way to improve your strength training for motocross and general fitness applications. The KettleClamp is a simple, effective way to turn your dumbbells into kettlebells. Now you can have a full set of dumbbells and kettlebells without the cost of purchasing both. “I’m a big proponent of integrating kettlebell training into a rider’s fitness program. There are so many ways to utilize that piece of equipment that it makes a great addition to any regiment.” Racer X Virtual Trainer
T Freelap Timing System
$699 | www.freelapusa.com ap timing is a tool used by every single successful rider in the sport. The stopwatch and a diligent mechanic used to be the standard, but the Freelap Timing System is changing all that. Now you can get your lap times, splits, and all the valuable information you need to improve sent right to your crossbar pad. Take your race prep to the next level with the Freelap Timing System. “Lap-timing systems are an integral part of a good riding/training program. Freelap is extremely portable and can be set up anywhere and at any track. If you are serious about racing motocross, this is a tool you need to have.” Racer X Virtual Trainer
L
Indo Board
$199.95 | www.indoboard.com r. Miyagi first taught Daniel-san how to paint the fence and wax the car. So you must first learn to balance on the Indo Board before you can master the dirt bike. But once you have the Indo Board figured out, you will be kicking butt on the track like the Karate Kid on those Cobra Kai goons. “With my athletes, I try to incorporate some sort of balance training into every workout. The Indo Board is not only perfect for working on balance, strength, and endurance, but it’s also a great tool for developing hand-eye coordination. A much overlooked component of training for motocross.” Johnny Louch
M
A3 Bar
$26.40 per box (12) | www.nowa3.com ometimes you just need a snack to keep you going, and the A3 Bar is perfect for that. It’s small, tastes great (especially the White Lightning Marshmallow), and contains healthy ingredients. “Generally speaking, I believe the best nutrition comes from whole foods, and so do the folks at A3. There are times when a snack is all that is needed to keep you at your best, and when that time comes you definitely want something that is convenient and healthy. When I choose a snack bar, I look for two things: quality of ingredients and taste. A3 has both nailed. The majority of the office staff preferred the Peanut Butter and Jelly, while I thought the Honey Graham S’mores was the best.” Racer X Virtual Trainer
S
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A SMARTER ALL-IN-ONE
The new slim and lightweight Polar RC3 GPS Bike listens to your body and tracks your speed, distance and route in one complete package. With integrated GPS and unique Polar Smart Coaching features, you can analyze every ride to guide your training to the next level. It’s a smarter all-in-one. Integrated GPS & Altitude Built-in GPS to track your altitude, speed, distance, and route in a slim, lightweight design
Training Benefit Motivating feedback right after training
Endurance Programs Create personalized training sessions that adapt to your progress
Available at Racer X Vir tual Trainer Online Store
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK FITNESS PRODUCT SPOTLIGHT VersaClimber e saC be
$1,895 | www.versaclimber.com re you ready to climb the motocross ladder? If so, the VersaClimber is a great tool to get your fitness on point. If your cardio is off the mark, this piece of equipment will make you tremble. “The VersaClimber is definitely one of the most demanding training devices that completely taxes the entire body from muscular strength to cardio output. Mimicking the same high-intensity and mentally challenging conditions of riding but without the jarring on joints, the VersaClimber will undeniably fire up all pistons and condition every level of athlete to the next level of performance.” Charles Dao (BS, CSCS, NASM)
A Foundation Training
$34.99 | www.foundationtraining.com ou have to crawl before you can walk, and that applies to many things, including fitness and motocross. Foundation Training focuses on proper posture and body mechanics, which will allow you to further your athletic ability. “Foundation Training is the biggest tool any trainer or racer could add to their box. It teaches athletes how to activate and integrate muscle chains to move the way our bodies were designed. Its focus on posture and the posterior chain make it a program the serious motocross racer should not be without.” Peter Park (BS, CSCS)
Y ROLL Recovery
$119 | www.rollrecovery.com ou trained like a madman all day, rode motos, swam laps, and threw weight around in the gym. Now it’s time to focus on rest and recovery. Tight, short muscles are weak muscles, and without a comprehensive plan to lengthen them, you will find yourself with knots and trigger points. The ROLL Recovery is an amazing tool to add to your stretching routine at the end of the day. “Trigger points and tight muscles decrease a rider’s strength and endurance. The ROLL Recovery system does a great job of changing the consistency of the muscle tissue, making the connective tissue more pliable and receptive to isolated stretching. What makes the ROLL Recovery system so unique is that it can accommodate big muscle groups, like the quads down to small muscles like the lower leg and forearms.” Robb Beams (BS, LMT, USAT L2)
Y
Braaap Bars
$31.80 per box | www.braaapnutrition.com ike good race fuel, proper nutrition makes a big difference on race day. Braaap Bars are made with very few and very clean ingredients, all of which are designed to metabolize quickly, making it the perfect food for race day or during training. Ingredients like New Zealand whey protein isolate, organic basmati rice flour, almonds, raw organic honey, coconut oil, baking soda, and vanilla extract keep the Braaap Bar clean, delicious, gluten-free, soy-free, and all natural. “Athletes have to refuel when they are training or putting in long days at the track. Braaap Bars are the perfect food to fill gaps between meals when you need clean calories. They are hands-down the best-tasting bar in the business, and they do it with a much better ingredient list.” Charles Dao (BS, CSCS, NASM)
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK FITNESS PRODUCT SPOTLIGHT Virus Men’s Compression p Clothing
Price Varies | www.virusintl.com
irus offers a multitude of products featuring their patented Cool Jade technology for hot days as well as a line of warm clothing for surfing or days on the snow. “Virus is hands-down the most comfortable and form-fitting compression gear designed specifically for the extreme conditions and optimal function required in motocross. The nanotechnology invested within Virus gear is next-level apparel ideal for all level riders, giving my team the extra support their bodies need and shielding them during battle.” Charles Dao (BS, CSCS, NASM)
V Polar RC3
$349.95 | www.polar.com eart-rate monitoring is the most accurate way of measuring heart-rate levels during training. If you aren’t utilizing a monitor for your training, you’re rubbing sticks together to make fire. The Polar RC3 can change that. “To ensure my clients are training hard enough on hard days and easy enough on their easy days, I rely on the Polar heart-rate system. The rider has the ability to upload all of the workout data into an electronic dashboard that allows me to compare what I asked the rider to complete and what was actually accomplished—for example, duration and intensity levels. This information provides me critical data for making adjustments to the riders training program, both on and off of the motorcycle.” Robb Beams (BS, LMT, USAT L2)
H H2pro Hydrate
$9.10 | www.myh2pro.com our body is made mostly of water, so it stands to reason you should consume a fair bit of the liquid. The folks at H2Pro have taken a slightly more scientific approach to hydration and preparation. ”Hydration has long been a problem in many sports including MX. Nowadays we all know to drink plenty of water, but you never hear anybody mention the importance of sodium— salt—and hydration in the same sentence. The truth is, salt is the most important, abundant, and commonly low electrolyte in most athletes. H2pro is the first company to develop an electrolyte-replacement tablet with different levels of sodium and a testing system to measure the athlete’s individual sweat sodium loss rate. Athletes may vary from 1000mg of salt per gallon, all the way up to 6000mg (Gatorade is a bit under 2000mg). Their quick and easy test measures the athlete’s sweat and allows an athlete to choose the proper concentration of electrolytes to add to their water.” Clint Friesen, MTF Fitness Director
Y
MXD Moto App and Mount
$54.95 | www.mxdlabs.com
his is a great way to log all of your riding, store it, and share it. You used to only be able to tell stories about your accomplishments at the track—now you can show everyone via social media. “MXD Labs has taken race logging to a whole new level with an app created for the iPhone. Data is everything if you are serious about improving and this app logs lap times, average speeds, total laps, and more. The bulletproof case protects your phone and you don’t have to wait to get home to brag to your buddies how fast you were riding. You can upload all your data directly to Facebook for the entire world to see.” Racer X Virtual Trainer
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK FITNESS PRODUCT SPOTLIGHT Wellness FX
$29-$529 | www.wellnessfx.com o you know what your allergies are? How about the deficiencies in your blood or traces of chemicals or mold or heavy metals? Elite-level athlete or couch potato, this is a good idea. “You can get your blood drawn by your family doctor, but let’s face it: he is only concerned if you are healthy, not if you are performing at the best of your ability. Getting a Wellness FX blood draw is like analytics for your body. As a motocross athlete it is imperative that you understand and optimize your personal results for performance, endurance, muscle gain, and recovery acceleration. A Wellness FX blood draw can help you with that.” Racer X Virtual Trainer
D
Bell Super All-Mountain Helmet
$125 | www.bellhelmets.com
few of the standout features on this new design are the GoggleGuide Adjustable Visor System that accommodates both goggles and sunglasses, an integrated GoPro-compatible camera mount that can be removed easily; Speed Dial Fit System to create a snug fit at the turn of a dial, and Overbrow Ventilation that creates air flow over the head to keep the rider cool. “All mountain trail/enduro mountain biking features XC-style climbs and steep, technical descents. This type of riding requires more coverage than a typical XC helmet offers, but not as much as a full face downhill helmet. The Bell Super meets those demands.” Racer X Virtual Trainer
A Redline Bikes
Price Varies | www.redlinebicycles.com MX is a gateway sport to the glorious, euphoric world of motocross, and the two sports share more than just brightly colored gear. It takes balance, focus, timing, cardio, and aggression to be successful at both. In fact, the king of supercross, Jeremy McGrath, got started in BMX and credits much of his supercross ability to his bicycle roots. Redline has long been the gold standard in 20” and BMX cruiser bicycles. Their superior craftsmanship has spawned some of the most incredible bicycles in the sport. “The crossover benefits of BMX and even pump bikes can be used as a great form of crosstraining for moto. Both simulate high heart rates, will shred your legs, and make you a more skilled rider. I like to send my riders like Cole Seely to the pump track to keep things light and fun but at the same time making sure they get a nasty workout.” Charles Dao (BS, CSCS, NASM)
B
Motorex Dry Lube
$13 | www.motorex.com eeping your chain lubed is essential to keeping your bike on the track, and it’s often overlooked. If you’re riding in dry environments, it’s that much more important, as dust and sand can easily get caught in chain pins and links. Motorex Dry Lube does not produce the sticky, bulky build-up that is associated with other wax-based chain lubes. “Part of being in shape and training is making sure your equipment is ready to use when you need it. Maintaining your road or mountain bike is just as important as your motorcycle. The chain and gear system on your bike is key to an effective workout. Nothing is more distracting and annoying than when you go to shift gears and the chain hops around on the cassette. That’s an easy problem to fix with the right chain lube.” Racer X Virtual Trainer
K
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THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK MOUNTAIN BIKING AS TRAINING | ountain biking has long
PINK SHORTS PHOTOGRAPHY
M
By David Langran
been used as a training tool for motocross, and in recent years it’s be-
come a go-to sport for top motocrossers when it comes to cross-training. The cardiovascular, endurance,
and recovery benefits of road cycling are obvious, and all play an important part in a riders’ training program. Mountain biking, however, taps into many more skill sets that are used on a motocross bike. Brian Lopes has won over 19 mountain bike titles during his career in various disciplines—ten of those World
Blake Baggett
Titles—and currently trains Troy Lee HOPPEN
Designs Honda’s Cole Seely, Christian Craig, and Jessy Nelson. “You’re riding a full-suspension bike, and it’s a lot like moto with regards to looking ahead, picking lines, braking, loading and unloading your suspension, weight distribution, and balance,” he says of the cross-discipline similarities. And there’s another, more obvious upside: “The cardio workout you get from mountain biking can be very extreme. I believe you gain more cardio from cycling than from riding moto, which hopefully means the rider’s cardio fitness is above his needs. You need more than just cardio fitness to be physically ready for two thirty-five-
John and Eli Tomac
plus-minute motos, but it’s definitely important to have that extra stamina
time you’re training your cardio when
hurting on your road bike, you don’t
when you’re pushing hard.”
you’re on a mountain bike. You don’t
have to worry about picking lines, ruts,
really get that on a road bike.”
rocks, jumps, loose corners—all these
John Tomac is another mountain bike legend who has a lot of knowledge
30
By the end of a motocross race,
little things that add to the focus factor.
of our sport, and he’s been instru-
when fatigue starts to set in, you still
Mountain biking will make you suffer
mental in his son Eli’s success. Tomac
need to be on top of your game and
while you still have to focus on the trail
implements mountain biking into Eli’s
be able to race the track the same way
and all the obstacles in front that are
training regimen on a regular basis.
you were on the first lap—hitting lines
coming up on you. Just like moto.”
“I think there’s a pretty big benefit in
and making split-second decisions.
With Villopoto, Reed, Wilson,
cross-country mountain bike riding for
Mountain biking requires the same
Baggett, Tomac, and many more now
motocrossers, versus just going out
focus. Explains Lopes, “The good thing
being sponsored by bicycle brands and
and riding a road bike,” he says. “It’s a
with mountain biking is that you can be
training with mountain bikes, the trend
way closer crossover. You can actually
suffering, but you still have to have all
looks sure to continue. And apart from
train your neuro system at the same
your skills functioning.... When you’re
anything else, it’s just straight-up fun!
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MADE IN RACING MARK CAVENDISH AND THE S-WORKS VENGE – FIVE SPRINT STAGE VICTORIES, A DAY IN PINK, AND THE OVERALL RED POINTS JERSEY AT THE GIRO – OH AND THE 3,405 KM IT TOOK TO GET THERE. THE VENGE SHINES IN FAST FINISHES AND EVERYTHING ELSE IN BETWEEN. BECAUSE IN ORDER TO WIN, YOU’VE GOT TO MAKE IT THERE FIRST. SPECIALIZED.COM
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK DOC G
H
ave you ever thought
By Dr. H. Rey Gubernick CUDBY
CHIROPRACTIC CARE FOR THE MOTOCROSSER | about how amazing it would be if you could have your own per-
sonal mechanic? Who would you pick? Maybe Mike Williamson? How about Tony Berluti? (I would choose Frankie Lathum.) They all do great jobs of keeping their riders’ bikes tuned, and they all have been trained and have numerous years of experience. I have had a chance to be around these mechanics and see their ability to keep the bikes from malfunctioning as well as fix anything that might happen after a crash. They are able to listen to a race bike and diagnose any problem it might have and then make the necessary adjustments to correct it. Chiropractors can offer this same service to you as a rider. Whether you are a racer or just the weekend warrior,
exercises, which will allow your body to
magnet therapy. When receiving this
all can benefit from routine chiroprac-
work more efficiently as you ride. Many
acute treatment, you will see your
tic care. Chiropractors are essentially
injuries can be diminished by being
doctor sometimes two to three times
mechanics for your body.
flexible, as well as gaining strength.
a week. Listen and follow through with
I have been working as a personal
The second phase of chiropractic
all your treatment and rehabilitation in-
chiropractor to different racers for six-
care is acute injuries. If you ride a motor-
structions. It’s very common for a rider
teen years. I have been able to provide
cycle, it is only a matter of time before
to try to ride sooner then he should.
these racers with two different phases
you have a good “get-off.” Chiroprac-
This is only putting you in a position to
of chiropractic care.
tors are trained to first diagnose your
reinjure yourself.
The first is weekly maintenance.
injury and then treat that problem. Dur-
At the conclusion of your treatment,
Racers train rigorously during the
ing my time treating riders, I have seen
most chiropractors will give you a home
week. These riders will come to my
injuries of all kinds, the most common
stretching routine and exercises to
office and receive soft-tissue massage,
being sprains and strains. Regardless of
maintain your range of motion and build
sport-specific stretching, and chiro-
what your injury might be, it is important
strength. I often give patients specific
practic manipulation. This treatment is
to get immediate medical attention. I am
stretches that correspond to their weak
a tune-up during the week that allows
fortunate enough to work closely with
areas or the body part that has been
their body to recover. Even if you don’t
Doctor Bodnar and his Asterisk staff.
injured. My two favorite home therapies
race, you should have routine visits to
They do a great job of providing that
are foam-roller stretching and a home
your chiropractor for these “tune-ups.”
immediate trauma attention.
unit called the Marc Pro, which many
Maintenance to your body will vary for
32
When your injury is stabilized, a
riders currently use. It is easy to use
each rider. Obviously, the more you
chiropractor can provide the treatment
and helps with sore muscles and helps
ride, the more your body will need a
necessary to get back on the bike.
them recover.
tune-up. These routine visits can help in
This treatment can vary, from spinal
the prevention of athletic injuries, main-
manipulation to joint mobilization,
“body mechanic,” I encourage you to
tain your health, and sometimes extend
soft-tissue work, physical therapy,
find one and see one as frequently as
your career. Chiropractors can give
electrical stimulation, ultrasound, icing,
you need. Good luck to all you riders,
you daily stretching and strengthening
moist heat, cold laser, and sometimes
and stay healthy!
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If you aren’t currently seeing a
THE 2013 RACER X
MOTOCROSS FITNESS HANDBOOK MEDICAL INSURANCE FOR THE MOTOCROSSER | otocross is an
riders. I’ve seen dozens of varying
perform at the same level as pre-inju-
inherently danger-
policies covering everything from
ry. The two riders were Jeff Emig after
ous sport. If you do
hospital bills to lost wages to perma-
his massive Glen Helen crash in 1999
not have medical
nent disabilities. Many factory riders
and Tim Ferry when he destroyed
insurance, we suggest that you do not
will have large amounts of money
his heel in 2009 at Daytona. Both
race today.” That sentence was uttered
tied up in these policies every year,
of these instances required multiple
at every riders’ meeting I’ve attended
both guaranteeing their income and
doctor’s visits, examinations, and both
for the past thirty years. While the
also protecting against a devastating,
went through the wringer with insur-
significance of this point might be lost
career-ending injury.
ance doctors and specialists. Others
“M
in the repetitive nature of the meetings,
Why, you might ask, wouldn’t
have tried to collect, including Grant
everyone buy these policies? The
Langston. As you might suspect, with
answer is very simple: They’re very
millions of dollars on the line, this is
motocross for any period of time has
expensive. I’ve heard quotes from
a very intensive process. Most cases,
crashed. It’s simply unavoidable.
$20,000 up to $40,000 per year. I’m
like Grant’s, end with the insurers find-
While most push it to the back of
sure many of these policies are put
ing a way to disqualify them.
their mind while riding or racing, it’s
to use every year with replacing an
something we’ve all learned to deal
injured rider’s income. In most cases,
pense. It’s one of those bills I always
with and accept. Besides the pain of
this is still a profitable move for the
gripe about until I need it, and then
the injury, the pain of a medical bill
insurer. The extreme cases are where
I thank heaven it’s there. For most
can be tremendous—not only for you
it gets dicey. Only two (that I know of)
people it’s something they will rarely
but for your family and loved ones
riders have ever collected the perma-
use—it gives them a discount on
as well. With surgeries costing in the
nent-disability benefit. To qualify, a
their doctor’s checkups. For moto-
tens (if not hundreds) of thousands
rider has to prove that he sustained a
cross racers, it can be the difference
of dollars, medical insurance can
career-ending injury while on the job
between a bad day at the hospital
truly be a lifesaver and keep you out
and is physically no longer able to
and a lifetime of debt.
Anyone who has ever raced
of debt for years to come. My last knee surgery in 2011 came with a $60,000 price tag. Luckily for me, after insurance, my bill was only around $2,500—still nothing to sneeze at, but far better than the alternative. The ugly side of the insurance picture is for pro riders. Most medical plans will not cover you if you’re making a living racing and are injured while riding. There are, however, some high-end insurance policies built specifically for
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Insurance is a necessary ex-
CUDBY
it’s still extremely good advice.
34
By Jason Thomas
IT REALLY DOES EXIST
THOUGHT TO BE SIMPLY A HOAX, REPORTED SIGHTINGS OF THE ENDURO 29 WERE DOUBTED BY SKEPTICS. SURELY, THE FABLED 6-INCH-TRAVEL 29ER SAID TO HAVE A WHEELBASE MERELY A FEW MILLIMETERS LONGER THAN ITS 26-INCH COUNTERPART, PLUS DIALED ALL-MOUNTAIN GEOMETRY, COULD ONLY BE A MYTHICAL PHENOMENON? WE ASSURE YOU, THE LEGEND OF ENDURO 29 IS VERY REAL. SPECIALIZED.COM