By now, you’ve probably noticed that Motocross and other dirt bike racing demands a certain level of physical fitness from its participants. It’s a sport that requires you to remain upright for a long time, often amid difficult outdoor conditions.
That’s why it’s essential to have not only the right gear for dirt biking but also the physical wherewithal to make it all the way. Today, let’s explore that topic with a few nutritional and training tips. These could make your dreams of going from amateur to pro much smoother.
Motocross & Dirt Biking Exercise Tips
It’s no different from trying out for a football, baseball, hockey, or basketball team. Those sports, just like dirt biking, depend on strength, flexibility, and muscle functionality. In Motocross, you won’t last long without reliable core muscles, sturdy legs, and upper body support.
Which exercises help accomplish all that? There are several, but here are a few favorites for covering the important muscle groups.
- Core & Back: Hip Extensions, Burpees, Kettle-Bell Swings, X-Up Crunches, Hanging Knee-Raises, and Side Pillars
- Legs: Calf Raises, Split Squats, Goblet Squats, Anterior Reaches, Lunges, and Deadlifts
- Upper-Body: Push-Ups, Bench-Presses, Chin-Ups, Pull-Ups, Rows, and Military Presses
Don’t Forget Stretching
Of course, not everything is about lifting weights and resistance. You can help yourself out a ton simply by getting everything loose, flexible, and mobile. Therefore, never neglect to stretch before exercising (and dirt biking).
- Hip-Flexor Stretches
- Arm Circles (or Windmills)
- Toe Grabs
- Cobra Poses
- Neck Rolls
- Planks
Nutritional Tips for Motocross
Then there are the nutritional components, which will vary by participant, but everyone should focus on certain rudimentary strategies.
- Well-Rounded Macros - Dirt bikers need energy (carbs), protein, and healthy fats to keep their mind and body in top condition for racing. While there are several ways, the smartest is to get your macros from whole food sources: clean fruits/veggies, non-processed meats, and simple carbs. Avoid sugars, trans-fats, junk food, and anything that causes dehydration.
- Identify Dependable Supplements - Some riders like to build muscle with Whey and other protein resources. This is fine as long as you don’t waste money on the cheap stuff that either doesn’t work or causes side effects. Better yet, focus on vitamin/nutrient supplements like Vitamin D, B12, Vitamin C, Magnesium, and Zinc.
- Drink Plenty of Water - Just don’t try to down a whole gallon right before a race. Ideally, start hydrating the night before to give your body the chance to process and capitalize on it.
One Last Obvious Component - Practice!
We saved arguably the most obvious (but also most essential) for last. If you wish to withstand a difficult Motocross or Enduro race, you’ll have to train for it. Nobody goes into a competition cold and expects to finish respectably. That’s why if you are brand new to dirt biking, we recommend enrolling in a training clinic, visiting a few trail networks, and otherwise exposing yourself to different track conditions.
If you’ve found yourself stuck on anything, or need help with launching your Motocross career, then consider the support and resources of Colorado DirtBike Info. We’re the best in the Rockies for jump-starting a fun hobby; maybe even going pro with it.
You’re always welcome to contact us anytime to learn more dirt biking tips, rental bike locations, and more.
