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Dirt Track Fitness Tips

  • Dirt Track Fitness Tips

    Do you know that motocross/ Dirt biking is one of the most physically demanding sports in the world? It does require a specific level of fitness and regime. Motocross fitness is essential for long distance riders as well as it keeps riding fatigue away.

    Apart from regular gym sessions, a fit person needs to practice a few exercises, especially if you haven’t been riding long and hard for a while. Though Muscle strengthening programs do have a positive impact on your riding, you need stamina and endurance as well, which can be achieved by cross-training.
    Exercises such as cycling and swimming are great for increasing your cardiovascular system while being gentle on joints and on areas of previous injuries. While having strong legs is a plus point, having a strong upper body, especially the back and shoulders is a boon while riding. 
    Just like all fitness programs, you need to mix and match a few to find the one that suits your body type the best. A Customised program shall give you the right amount of fitness and strength needed for your dirt biking program.
    Here are a few ideas you could put into action to help you achieve your goal:
    1. Regular Riding: The best form of training is to get onto your motorcycle and ride it. Practice through slush and mud, dirt and grime. Over rocks and hills, go the distance and climb hills. Although we don’t have that kind of time and money at hand to do so seven days a week, practice hard on the weekends at least. While making it a point to ride for an hour everyday over a taxing terrain.
    2. Cross Training: Practice low impact exercises daily. Cycling, skipping, swimming or running in soft sand are great workouts and strength builders.These exercises are good for your cardiovascular system and ensure stamina on your long gruelling rides.
    3. Stretching: You will be surprised to know that stretching improves your riding! At the same time, doing regular stretches lowers the risk of injury, cramps and spasms while increasing your flexibility and recovery. Apart from your daily stretches, stretch your back, arms and legs right before and after you begin and end your ride. It will help keep the aches and pains away. 
    4. Breathing Techniques: Practice breathing techniques of the martial artists and the yogis. Deep breathing and other techniques help your lungs receive the most vital element - oxygen. It is true that a very few of us pay attention to our breathing pattern and take short breaths resulting in low energy levels, inferior muscle use and less ability to concentrate. Deep breathing exercises fill your lungs up, make you relax and rejuvenate you instantly.
    5. Strength Training: If you visit the gym, ask your instructor to devise a program with lower weights and higher reps. You will soon find your strength increasing and once you do, stick to it by increasing the reps. Those who prefer to workout at home should do sit-ups, push-ups and chin-ups to increase muscle strength. But be at the gym or at home, make sure you balance these with exercising your back muscles daily or it will result in an unbalanced body lacking real strength.
    6. Nutrition: Be sure of what you put inside your body as that is what you will eventually get. Consume energy-rich and healthy food everyday avoiding unnecessary sweets and sugary drinks. Provide fuel for your body, not crap!
    7. Rest: Your body is making all the effort for you, make sure you give it some rest. Sleep early and sleep well to recharge your body for all the practice it has to endure the next day. Recharge and repair!
    Refrain from exercising a day before your big ride if you want your body to be completely recovered and fit for the gruelling ride, although stretches you must do.
    Do seek medical advice before you begin any fitness regime.

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