Looks like a great starting point for me...thanks phildampier for the specifics on reps and muscle grouping
I'll start with a slightly better diet and swimming, jump rope and some light hoops

 

I've enjoyed reading the above tips. I think it's very helpful and interesting to see how the more experienced riders train.

I'm just a beginner racer at 50, but I've been bicycling for over 20 years now. So my motivation now when I bike is that it will help when I race quads. It is great for leg strength and leg stamina. It helps in the whoops, jump landings, and when you have to just get your butt partially off the seat over the rough stuff. Good leg strength and stamina will delay the onset of leg soreness during a long race.

I lift 3 days a week for shoulders, chest, biceps and triceps. This helps control the bump steer transmitted through the handlebars.

Mark

 

Cardio is the key,i raced at glen helen this weekend and i was whooped ...and i am 25

 

We rode hard at Lil Saraha this past weekend and i can atest that a good workout and diet helps you in the way you actually get out and ride . I though i had a decent physcial shape from riding the local dunes in La and the trail riding we friends do BUT nothing can prepaire you for the Physcial duty sand does to you plus pace your self a-lot dont try to just jump right out and go you will end up hurt or worse .

 

I ride my bike, and use the total gym...once i fix my pool i will start swimming again and I will be hard to beat...I hope...
but being in good shape gives u the confidence to go fast for longer..or so I've heard...
I try to work mostly on stabilizer muscles and certain muscles for strength and cardio...
step aerobics is fun...sometimes...

 

Well two weeks later I feel like a new machine...I've been shooting lightly and then swim hard for about an hour...in my last race I felt great through the entire moto's never loosing control or feeling tired...I even had energy to make a push at the end...it netted me a 1st place finish in the int class[img]i/expressions/face-icon-small-smile.gif[/img]
I can't wait to race next month...I wanna keep up with the Nor Cal pro's(not chumps by any standard)

 

Congratulations...you really can see the benifits of working out, just wish I could find the time for more "saddle time" myself...WAM

 

I found that having someone time me for a certain number of laps and then trying to beat that time gives me motivation to ride faster. Once you can beat that time, add another lap. If you have one of those stop watches with 2 faces so when you stop one it starts the other, you can keep track of how fast you ran each lap. It makes a big differance when you can actually see improvement by looking at your lap times. If your wife or girl friend doesn't ride, it will give her something to do other than just sit and watch ya. If she rides, you can time her while your resting between your "motos".
Also, try drinking a can of Slim Fast right before your moto. It's a good energy boost without the bulk of a meal.

 

Wife?
Girlfriend?

Who can afford to mx a raptor and have a girlfriend?
Friggin millionaires

 

I am one of the many lucky ones with bad knees. I run (not enough) on a treadmill that has a cushion spring on the bottom. This helps a bunch. I am in the process of getting bids for a pool because this is one of the best ways to work out and not hurt your muscles (not to mention cool you off after a hot days work). Doing laps for cardio and underwater exercises for muscle build does wonders. Soon I will have my track built at my house and I will be set. Stay away from caffine and carbonation too. They keep your body from hydrating properly.