Cardiovascular Training continued from page 1...

Lungs

The body extracts oxygen from the air using the lungs. The lungs have a high blood flow and it is here where the oxygen from the air is absorbed by hemoglobin ready to be distributed to the muscles. With endurance training the body has an enhanced ability to extract the oxygen, this is due to the improved blood flow through the lungs and the increased level of hemoglobin. A cardiovascular trained person will also experience a slower breathing rate during rest and during exercise. So a trained racer will not breathe as heavy or as deeply as a person that has not been training. This can be seen immediately after a race, when several Pro’s give interviews and do not look at all out of breath.

Muscles

The muscles are the work center of the body; they provide the strength to absorb a hard landing and also the endurance to hang onto the bars for a 2hr endurance race. The muscles get their energy from stored fuel sources of carbohydrates and fats. Oxygen combines with carbohydrates and fat in the muscle to produce energy. With correct cardiovascular training the muscles are more efficient in taking the oxygen from the blood.  This adaptation occurs due to the increase number of capillaries (the smallest blood vessels) in the muscles. The duration and intensity of your particular race, whether it be a motocross moto or a cross-country race determines which fuel your body will use.

Training for your type of Race.

Now that you have a brief understanding of the changes that occur in your body through cardiovascular training, it is time to look at how to specifically train for your event. There are crucial things that need to be identified prior to designing a cardiovascular training program…..MX/TT or XC?

To understand the following information you will first need to determine your age predicted maximum heart rate;
First determine your maximum heart rate:

The following workout information assumes the rider will be using a Heart Rate Monitor. These units can be purchased from many retail sports stores or online fitness shops (they can be purchased for as low as $40). The company that I recommend is www.polarusa.com, they produce the most accurate and well-manufactured products. When exercising you will wear a heart rate monitor strap across your chest, the data is transmitted wirelessly to a special watch. While cardio training you can wear the watch on your wrist, and when riding you can strap the watch to your handlebar for easy visibility.

Please note that I have purposely excluded a weight-training schedule in the following workout. Weight training is a VERY IMPORTANT component for ATV racing and should NOT BE EXCLUDED!  I will explain the benefits of weight training in a future article in AEM.

Motocross

Most motocross races last approximately 15-20 minutes in length, and are extremely intense and demanding. A typical race will produce higher heart rates than seen in other forms of racing. At the start gate most racers heart rates will go up due to nerves, excitement and adrenaline. A typical heart rate while sat on the line can actually be double of a racer’s resting heart rate. Once the gate drops and the race begins, heart rates can go up to approximately 80-90% of their HRmax if not more. The harder and more often you train the longer and faster you can ride.  It is import to train specifically at the same intensity and duration to that you will experience while racing.  For motocross this means that your cardiovascular training/riding should incorporate periods of 80-90% of your HRmax. To determine your training zone, you will multiply your HRmax by the percentage intensity;

So a 25-year-old Motocross Racer would need to train within a heart rate zone of 156-176 bpm.
e.g.
Target Training Zone 80-90%
195 x 0.8 = 156
195 x 0.9 = 176
The next criteria to consider are the duration and frequency of your cardiovascular training.  I would recommend the following basic schedule as a guideline to improving your cardiovascular fitness for motocross racing. 

Sunday- RACE

Monday- Rest Day

Tuesday- Interval Training- Running or Cycling
Warm-Up for 5-10 minutes, light exercise and stretching.   
You will perform 10 X 1 minute maximal effort sprints, followed by 30 seconds of active rest (e.g., slow jogging or slow pedaling), before the next sprint. Try and beat the distance reached each time. After completing this part of the workout, you will rest for 3 minutes. You will then repeat the 10 x 1 minute sprint/rest sequence. You have now completed 20 minutes of intense/near maximal exercise. After completing the sprint/rest phase of the workout, you will now jog or cycle at an intensity of 70% of your HRmax for another 20 minutes. You will then perform a light cool-down for 5-10 minutes followed by a stretching routine.

Wednesday- ATV Practice
Ride 3 x 20 minute moto's trying to keep your heart rate at around 80% of your HRmax, have 5 minutes of rest in between motos. Finish off with bike set-up, free riding, practice starts etc.

Thursday- Same as TUESDAY’s workout

Friday- Running or Cycling
Perform 1 hour of cardiovascular endurance training either on a bike or running. Keep your intensity around 60-80% of your HR max for the whole duration.

Saturday- Rest Day- Bike Preparation

Sunday- RACE

Please note this Cardiovascular training schedule should be used in addition to your ‘on-bike’ practice time. The examples of running and cycling are used purely as a guide, since most people have a bike and the ability to go for a run. If you have other fitness equipment available i.e. Step machine, Rowing Ergometer or Swimming, these activities are suitable to substitute into the above workouts.