3 Trainings You Must Know for During the Season!
During the season it is important to continue training and even peak for different competitions. In order to peak exactly for competitions, it is important to contact a certified trainer who can draw up a training plan. But which training sessions will you have to perform during the season? Read below which 3 training sessions have the most effect during the season!
The most important thing in any sport is sport-specific training. There are different types MX workoutsDuring the season, speed training is most recommended. The rider simulates the race, for example one session of 15 minutes as a reconnaissance and then two sessions of 20 minutes + 2 laps at race pace.
Don't forget the variety between different workouts. This keeps training fun and varied. During the season you can always include starting training or timed training.
Intensity: HR 100-111% AD
Volume: 45 – 75 minutes
This all sounds very logical, but most drivers underestimate this and only ride on weekends. Are you unable to make time during the week to train with your motorcycle? Then be sure to check out the training courses below. It is important to include interval training at least once a week in the form of motorcross or mountain bike/racing bike.
Interval training
There are various interval training options, extensive interval, intensive interval and VO2 max training. As a beginner, it is important not to immediately start interval training, after several months of training intensive interval and VO2 Max training is still not recommended. As a well-trained athlete, you can include intensive interval training during the week. VO2 max training is always recommended to be carried out under supervision, as the athlete often has to go very deep here. Below you will find some interval training per category.
After MX training and interval training, the body may feel acidic or stiff. This means that the muscles want to recover or rest.
Recovery training
Recovery training is considered to be the least intensive training and it is important that it is also carried out very calmly. Ideally, these workouts should be started within 15 minutes after intense exercise. This ensures that all the lactic acid built up during intensive training can be broken down. If the recovery training only takes place a day later, not all lactic acid can be removed, but this does not mean that recovery training does not have a positive effect. On the contrary, recovery training provides a positive mood and a good feeling in the muscles.
Intensity: HR -68% AD
Volume: 30 – 90 minutes
During the season it is important that you always start fresh, so take sufficient rest days into account and listen to your body.
*The anaerobic threshold (AD): is the point at which the body during exercise, for example cycling, no longer absorbs enough oxygen to neutralize the lactic acid released when glycogen is burned. This is calculated during an exercise test and is necessary to train correctly according to heart rate.
Tekst: Yente Dourte
Photos: Gines Diaz/Red bull Content Pool, Greg Kolesky/Red bull Content Pool,
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