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| ANAEROBIC THEORY (Printable
Copy) |
| MX is a mix of aerobic and anaerobic exercise. It is important that we
understand the basics of both of these exercise/physiological principals.
Motocross is extremely dependant on proper conditioning, mental alertness, and
skill. If at anytime our conditioning suffers, so will every facet of our game.
Before I begin, I am a certified trainer (NETA).
However, I encourage you to take the steps to
employ a trainer full time if you are 12 years
or older. It is critical that you spend at least
25% of your awake time training in some manner
everyday. That includes but is not limited to:
Aerobic Exercise, Anaerobic exercise, weight
training, uneven surface ply metrics,
stretching, riding, bicycle riding.
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| Anaerobic Exercise Theory |
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What is Anaerobic – A point or threshold of exercise activity that establishes
or creates the metabolic process. This process produces lactic acid. This
process is also considered the “Non oxygen” process whereas endurance is not
being achieved -yet strength, speed, and power are.
- In motocross it is
critical that anaerobic thresholds in
athletes be as high as possible to ensure
useable optimal power and quickness
throughout the entire moto. We measure these
levels by work output vs. lactate in the
blood.
- All highly skilled
athletes in general possess a greater degree
of fast twitch muscles fibers compared to,
say, non skilled athletes. Fast Twitch
muscle fibers are composed of anaerobic
metabolic characteristics. Making that
athlete even more capable of higher
anaerobic fitness levels.
- Adenosine Triphosphate
(ATP) is stored in small amounts in muscle
cells. It’s a fuel for the muscles. Training
can increase both the volume of stored and
dispensed ATP’s. MX requires both high
volumes of ATP and efficient releases of
ATP. Necessitating focused anaerobic
training.
- Anaerobic Glucoses
exclusively uses Glucose as a fuel in the
blood in place of oxygen. When ATP is needed
at a point of exceeding output capability,
rapid glucose breakdown is the formation of
lactic acid or lactate.
- Trainers and athletes
used to think congregation of lactate around
muscles was detrimental to muscle function.
However, today, it appears that only high
levels of lactate in and around the muscles
can be limiting to the athlete.
- Anaerobic exercises:
Sprints, stair steps, box jumps, lunges,
dynamic stretches with weights.
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Aerobic Theory |
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Aerobic exercise that is physical exercise which tends to improve the efficiency
of the cardiovascular system in absorbing and transporting oxygen. This is
primarily accomplished by low intensity, long duration, exercises such as
running, bicycling, tread milling, swimming.
In the beginning of our motos anaerobic energy is released..As the gate drops,
very powerful bursts of energy are released into muscle cells that allow for
quick, cat like responses, as well as sustained power for ease of handling our
bikes and negotiating those first several laps. Then once a steady, settled,
physical rhythm ensues, aerobic process takes over as glycogen energy stores are
depleted and a dependency on oxygen begins.
Think of anaerobic energy like nitrous oxide compared to gasoline (aerobic).
If we could run further on anaerobic it may be better especially if we
are fast twitch muscle based. But we would expend a lot of energy, fast. So, use
both. Anaerobic and Aerobic. Our training dictates how much of each and when
each is used.
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Anaerobic training has
to be a 2-3 times a week function beyond
riding. Sprints are a great method. So is
stair stepping. Below I have listed my
favorite anaerobic exercises.
- Sprints: 30-30’s: 30
reps of 30 yard sprints.
- Stair Steppers: Run
up and down one flight of steps for 20
minutes. Do this in 2 minute intervals.
So, that’s 10 sets for 2 minutes. No
more than 30s of rest between intervals.
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Jump roping: 20
minutes
- Aerobic training:
has to be 3-5 times a week. Aerobic is very
cross functional, playing basketball,
running, cycling, swimming, even riding
laps, can be used as a aerobic time unit.
Any 30-45 duration where the heart rate
trains at ~65-75% of max is sufficient. See
attached Fox and Haskell formula for
training.
Sequencing and programming of these two very useful training options is systemic
to the athlete, abilities, goals, and time commitment. |
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