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Joan
Shaw
Joan
Shaw
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"Cross Training"
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Before the start of a new season (late fall and winter), strength
and fitness training are top priority. You must go into the season strong,
healthy and confident. Supplemental training and cross-training is just what you
need to be doing. Some examples of things you can accomplish indoors are, go to
a gym. If your muscles are developed, or are, say over 16 years old, then you
can get on a weight training program. Think light weights, with lots of reps and
little or no rest between stations. Also swimming, stationary cycling,
treadmills, rowing, rock climbing, racquetball, aerobics or any form of
intensity training. You can monitor the time and intensity by what kind of shape
you're in, or by how you are feeling, don't over train! If you get a chance to
get outdoors, riding is good, but you can also ride a bicycle, play tennis, run,
rollerblade or any physical activity that you ENJOY. You will tend to
train more if you like it. NOTE: TV and the couch aren't on the list!!!
To make your weekly training fun and challenging, try assigning a point system
to each type of activity. Like this...Run 1 mile = 1 point, cycle 3
miles = 1 point, Mt. bike 2 miles = 1 point, swim 1/4 mile
= 1 point, rock climb 1 hour = 1 point, airdyne or row 1/2 hour
= 1 point, 1 set tennis = 1 point, rollerblade 2 miles = 1 point, 1/2
hour weights = 1 point, and so forth. Each point should feel like running 1
brisk mile. Now set how many points you want to earn each week, be realistic,
and don’t burn out. If you get your points to easy, increase the points, to
hard, lessen the points. Let's say I want to earn 80 points in a week, that's
like running 80 miles, or cycling 240 miles, or any combination of points that
will give you a balanced workout. Get a logbook to chart your training and diet,
and write notes on how you are progressing and feeling. You will know if you are
making gains by your race results, but be PATIENT, this won’t happen
over night. The next tips I will address diet and nutrition, and rest and
recovery, also very important subjects. Keep in mind this, if you are serious
about a career in motocross. Every time you ride, workout or eat, you must be
better than Ricky Carmichael or Jeremy McGrath, always aim for the top, and a
little beyond!!!
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