MX Training: A warm-up
Summer is coming! The time has come, the 2019 motocross season is just around the corner. We have trained hard for a full winter, if not we still have us emergency plan. Everyone is ready and can't wait for the season to start.
But is that so? Is everyone ready for this? Why were the results disappointing last season? Was it because of the bad winter, that problem is now solved? Or was it because of the poor preparations during the season itself?
During this season, our coach of the house Yente Dourte, X Performance coach and Energy Lab coach, will share some important tips with you every month. These tips will ensure that you are optimally prepared during the season to achieve your desired results.
A warm-up to start
The old intro has been replaced, the season has started, everyone is ready, but are you ready? It is important to always be ready for a match, so a proper warm-up is very important. It can prevent various ailments such as arm pump and a bad opening round. Even riders who are completely blown up on the first lap probably haven't paid much attention to their warm-up. Which things are important in a warming situation?
- pre workout
The word says it itself, you should be warm after a warm-up. This means that you should not be afraid of sweating lightly. A proper warm-up is only successful when all muscles are warm.
- Intensity
Your warm-up should definitely include a few intensive exercises/blocks to get your body used to the intensity that will follow during the match. Of course, make sure you don't start completely sour. The more intensive blocks may last a maximum of 2 minutes. Make sure you also schedule sufficient recovery time afterwards so that you can start with fresh muscles. Cycling for 5 to 10 minutes after warming up is ideal for accumulating as little acidification in the muscles as possible.
- Build up gradually
It is very important that you gradually warm up a 'cold' body. So try to move slowly first. During the first few minutes it is advisable to include slightly less intensive exercises/blocks. Afterwards the intensity can be increased. Also reduce the warm-up towards the end.
For example, what does a warming look like?
I would like to leave the exercises or sports that you do during your warm-up up to you. Choose some exercises or a sport that you feel at home in. Many of my athletes warm up on the bike, I usually let them cycle for 5 minutes followed by 3 increasingly intensive blocks, followed by a quiet block. Afterwards they will have to push 1x 30” and finally cycle for another 5 minutes. This is a warm-up of approximately 15', make sure that your warm-up does not last longer than 30', the greater the volume, the greater the chance that you will be tired at the start. Try to warm up for at least 10'. Below you will find a decent warm-up on the bike.
Best of luck!
If you have any questions about your warming protocol or other questions related to this article, you can always contact Yente Dourte, he will be happy to help you. Contact Yente at the following email address: Yente.dourte@motocrossmag.be
Text: YD
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