How Rest Improves Your Performance – Part 1 of 3

When it comes to human performance, you the racer need to follow a program that adjusts your training
volume and intensity to avoid:

• Physical injury
• Developing a weak immune system
• Mental burn out

By consistently adjusting your workouts, your body is on a schedule to “Peak” at exactly the right
time – also known as your race date or personal goal date (as established on your goal profile).

Let’s review some clinical data about rest:

1. VO2 max, maximal heart rate, maximal speed and workload are maintained for 10 to 28 days with training reductions of 70-80%
2. Muscular power is maintained or improved with a 60-90% reduction in training for 6-21 days. (Joseph Houmard, Ph.D., of Human Performance Laboratory at East Carolina University)
3. Aerobic conditioning effects were not lost until 6-8 weeks of regular training ceased. (Ball State University)

Within our MotoE programs, we never go more than two (2) days without some level of activity
(verses complete inactivity); it is our goal to de-train your body through lower load and intensity levels
through active recovery days to allow your body the opportunity to absorb the higher workloads (volume &
intensity wise).

The key to overcoming your fear of taking time off is to understand how much it will help, rather than
hinder, your performance. Your training program should be created around these elements:

1. What are normal cycles of blood chemistry?
2. Why the cycles happen
3. How rest enhances the body’s performance by following blood chemistry cycles
4. By following a pre-determined work/rest cycle (based on your race date), you can hit your peak performances whenever you want.

Within the MotoE program we focus on leveraging the powerful potential of all your accumulated training
by pulling back your intensity and volume numbers at specific times to maximize your performance
potential. As mentioned earlier, rest allows your body to recover, rebuild and become stronger (from the
inside out).

Next time, we will discuss how training too long without rest results in chemical imbalances which exposes
itself to you in the form of hindered performance, illness and injury.

Seat bouncing is a good technique to use when your approach into a jump is short and you need more height and/or distance and/or don’t have enough time to stand up for the jump.  Since you’re sitting on the seat your body weight is going to go straight into the bike and therefore compress the rear suspension more, causing it to rebound harder and give you more lift (airtime) out of the jump. If you were standing your legs could absorb some of the compression and rebound, keeping you lower.

When seat bouncing, clutch and throttle control are very important and usually pulling back on the bars at the right time is also important for these two things are what control whether your front end is high or low.  You see, you have to deliver the power to the rear wheel just right with the clutch and throttle as that rear wheel compresses into the jump and rebounds out of the jump.

The timing with the clutch and throttle and jerking back on the bars is critical in order to keep the front end from dropping. This is an advanced technique and even then can only be used on short approaches where you’re accelerating all the way through the compression part of the jump.  The jump face also has to be smooth with no kickers in it.

My All About Jumps and Whoops DVD shows and explains this technique very well.  You can see free previews and all my Technique DVDs are currently on sale for 50 and 60% off at http://www.garysemics.com.

Winter practice hours for Saturday are 9am til 3pm, and practice hours for Sunday are 10am til 5pm

Tuesday and Thursday open at 2 pm with Tues  closing at 9 pm and Thur closing at 10 pm…

Wednesday, small bike night, is from 4pm til 9pm

Closed on Mondays and Fridays…

To execute the proper basic jumping technique you should be standing in the central body position. As the rear wheel rebounds from the jump you have to nudge your body position back, which will also cause you to nudge back on the handlebars. The steeper the jump face is and the faster you hit it the faster and harder you will have to nudge back in order to make the bike fly level or how you want it to fly (front end high or low).

Okay so that’s how your body movement controls the jump now let’s take a look at how the throttle controls the jump. You see when you throttle off of a jump (accelerate off the jump) the throttle will also keep the front end up. So the more you throttle off a jump the less you will have to nudge back with your body movements. And vice aversely when you chop the throttle off as you rebound from the jump the more you will have to rely on your body movements.

Two common problems many riders have is either jumping with the front end too low or too high. So now you can understand that if the front wheel is too low you’re not using enough throttle and/or you’re not moving back as you take off. If you’re jumping with the front end too high you’re using too much throttle and/or moving back too much.

I hope this helps your jumping control. I have 2 really good jumping technique DVDs (The Art of Jumping and Whoops) and (All About Jumps and Whoops). Both on sale and see free previews at http://www.gsmxs.com.

12 riders or more in class…

20 points for 1st
15 points for 2nd
10 points for 3rd 

  If  less than 12 riders in class…

15 points for 1st
10 points for 2nd
5 points for 3rd and up

*Must be at least 3 riders for points.

Trade points in for a trophy or save them up for bigger and bigger prizes. Use your winnings to support your riding habit!

Regular Power Point Race Schedule & Classes.  Fl/Ga Series is different, flgaracing.com

Gates open at 7:30AM.
Practice starts at 8AM on the Pee Wee and Main tracks.
Sign-up is from 9AM until 12:30PM.

Pee Wee racing from 10:30AM until 12PM with practice resuming after the races. 2 motos per class.
Racing on the main track from 1PM until 4PM. 1 moto per class.

Race Classes

Pee Wee Track

PW/JR 50, KTM Senior, KTM Junior, Honda 50
12 & Under: 65cc Beginner, XR70/PW90/JR80, KLX110/XR100
13 & Up: Small Pit Bike, Medium Pit Bike, Large Pit Bike
*All classes are 2 motos each.

Pax Main Track

• 65cc
  • 9 & Under
  • 10 & Over
  • Open
• 85cc or less
  • Beginner
  • Novice
  • Advanced
• 150cc or less
  • Beginner
  • Novice
  • Advanced
  • 15 & Under
• 250cc or less
  • Beginner
  • Novice
  • Advanced
• 450cc or less
  • Beginner
  • Novice
  • Advanced
• Quads
• Woman
• Dash for Cash
• Age Groups 
  • 15-19 Schoolboy
  • +20
  • +30
  • +40
  • +50

*All classes are 1 moto each. Pick 2 that best fit you. 

Race Fees

$5 Gate Fee
$25 Rider/Racer Fee – Includes flagged practice, 2 gate drops, and chance to win Power Points.

Power Points Weekend Special

Practice ride on Saturday and camp out at the track Saturday night. Enjoy some family entertainment at the Black Cloud Saloon and wakeup Sunday for a fun day of riding and racing.

All this for only $45 for riders and $5 for spectators.

Starts are sort of like gun fighting.  A gun fighter has to be quick on the draw but at the same time he has to be smooth and have a good aim in order to hit the target before the target hits him.  In motocross you also have to be quick and at the same time you have to be smooth with your clutch and throttle control and your body movements.  If you mess up at least you won’t get shot but you may get run over in the first corner.
There are three important aspects of the start.  The single most important aspect of the start is the clutch.  Excellent clutch control is the key.  The other two aspects are throttle control and body movements.  Let’s look at each one separately and all the detailed techniques that go with them.

Following are all the techniques that go into clutch control.
You have to hold onto the grip and control the clutch independently.  This is true for when you’re riding on the track as well, but for the start clutch control is even more important then when riding on the track.  Therefore you should use your three outside fingers on the clutch while you hold onto the grip with your index finger.  This way your three outside fingers will allow you to have good strong clutch control while your index finger can pull your body position forward as you shoot out of the gate.  It’s also okay to use your two inside fingers on the clutch and of course your other two fingers to hold onto the grip.  If you didn’t use any fingers on the grip you couldn’t pull and hold yourself forward.  Or if you only used one finger on the clutch you wouldn’t have good strong clutch control for a perfect start.

With your three outside fingers on the clutch pull the clutch in and select first or second gear.  Then let the clutch out until it just starts to engage.  Then pull it back in just the slightest bit under engagement.  This is where you want to hold the clutch.  This way it will begin to engage as soon as you start letting it out.  With this clutch setting technique you will know that the bike is in gear and your clutch will be set and ready, not too far out and not too far in, but just right for the real thing hole shot.    It’s very important to control the clutch all the way out.  Don’t just start slipping it out then let it go.  And don’t release the clutch in a jerky motion.  When done correctly it’s just one controlled smooth release all the way out.  You are pretty much holding the throttle in one position according to traction and feeding the power to the rear wheel with the clutch.  You see, when you feed the power to the rear wheel with the clutch the response is instant.  If you rely on the throttle the power has to go through the carburetor and the response at the rear wheel can be delayed and not as actuate, even after you are pretty far out of the gate, if the front wheel starts to raise slip the clutch a bit to bring it back down.  Control the clutch all the way out at all times during the start.

There are usually ruts behind and in front of the gate.  Make sure you are lined up straight in the rut.  If you are a little crocked or the rear wheel is not all the way down in the center of the rut you are going to get sideways and loose a lot of time right from the get go.  It helps to prepare the rut before you set your bike in there.  Kick the dirt around and make it smooth and packed.  Build up a little ramp at the front of the rut where it meets the gate so you get better traction as you spin over the gate.

While seated in the proper position, grab the handlebars with a lot of over grip.  This is important so you can keep your upper body open and work from over the handlebars not behind them.  This will allow you to get more of your body weight up and over the front of the bike enabling you to keep the front end down more effectively.  This open body position will also give you better leverage for moving your body position from side to side across the handlebars, which will give you the control to keep the bike going straight out of the start.  This body position will also give you better leverage factors between your body and the motorcycle.  If you fail to do this and start with a low grip you will have less control.

If you want the entire scenario check out my Vol II DVD # 2 (How To Win Starts).  It has all the starting techniques in it.  http://www.gsmxs.com is the place to find it.

SUCCESSFUL DEVELOPMENT OF AN ATHLETE-PART 2: Hormone Imbalances & Body Symptoms

Last month, we discussed the fact that sleep and food plays are the foundational elements to the development of your strength, endurance and overall speed. Remember, you don’t get strong and fast by riding and cross training, you get strong and fast when you provide your body the elements that it needs to adapt and absorb the workouts (on or off of the motorcycle) – food for repair and sleep to recover the fatigued and broken down muscles.

This month, we are going to discuss the long term effects of running short on sleep and food: Hormonal Imbalances. Please don’t see the word hormone and think that this article is talking about that excuse that females use for being mean to the male gender. Hormones effect (positive and negatively) both genders, but for the context of this article, let’s review the effects of hormones on your riding and racing performance.

The first step in overall health and athletic capabilities, is understanding what hormones are and how to effectively adjust them with the utilization of raw foods and supplementation into your daily diet. By becoming a student of hormones, you will learn how to properly restore your optimal health and performance (athletically, mentally and physically). Within this article, we will discuss symptoms associated with hormone imbalances. In my opinion, Dr. Phil Maffetone has done a great job breaking down complex physiological principles associated with hormones into understandable segments. The following highlights are out of his book: The ABC’s of Hormonal Stress, please don’t get bogged down with the terminology, but instead focus on the end results as it relates to you the individual and racer.

Five hormones that are frequently discussed in the media are cortisol, dehydroepiandrosterone (also known as DHEA), testosterone, estrogen and progesterone. Imbalances within these hormones can produce various signs and associated symptoms in your everyday life. Keep in mind that hormones are produced from your head down, mainly by glands throughout your body (there are a few produced in organs). The process begins in the hypothalamus of the brain, which is frequently associated with the nervous system. Additionally hormone production by specific glands comes and goes as needed by the body. Hormones are responsible for helping to regulate stress (in any form), body development, repair and growth. They are also instrumental in facilitating the utilization of sugar and fat for energy and regulating electrolytes and water during exercise.

As we review the various hormones and the affects on your body, the main hormone of review will be cortisol due to its presence associated with any stress (physical, chemical or mental) and how it influences numerous other hormones in your body. Clinical studies have illustrated that high levels of cortisol, the other hormones in your body become suppressed. As a result, a common situation (especially with athletes who train too hard and too long) of hormonal imbalance is high cortisol, accompanied with low DHEA, testosterone, progesterone and estrogen levels. When this imbalance presents itself, your body’s ability to repair and rebuild itself is adversely effected. In the world of physiology, we refer to your body’s conditioning in either an anabolic or catabolic state. When you are in an anabolic state, your body is rebuilding as an adaptation to training. It manifests itself in the way of stronger & leaner muscles, denser bones, increased blood vessels and enhanced immune system.
On the opposite end of the spectrum, you have what is referred to as catabolic physiological state. In a catabolic state, your body is breaking down at levels that are difficult to overcome due to high levels of stress and resulting hormone levels. When the body spends excessive amount of time in a catabolic state, injuries, illness and reduced performance levels are typical symptoms. If you were to have a blood sample drawn when these symptoms are present, you will find high cortisol and low DHEA along with low testosterone levels (in both men and women). In the world of athletic performance, when the athlete is in a catabolic state, the first noticeable characteristic is a reduction in performance. An additional characteristic is found within the mental performance realm in the form of poor memory, reduced concentration and even depression.

One little side note, most hormones within the body (with the exception of insulin) are manufactured from cholesterol. Many studies have illustrated that a low fat diet results in lower levels of some important hormones, with the exception of insulin which has been noted as increasing with a low fat diet.

Hormone imbalances result in a variety of symptoms, below are a few of the most common symptoms that Dr. Maffetone has experienced in his years of practice.

STRESS CYCLE: hormone imbalance is the result of and further provokes additional stress. Many healthy body functions, including brain function, begin to deteriorate.

REDUCED FAT BURNING / POOR WEIGHT REGULATIONS: the high cortisol and low DHEA levels imbalance causes your body to burn more sugar and less fat as a fuel, which in turn causes you to store more fat. Additionally, a low thyroid function is also common with this condition.

ATHLETIC PERFORMANCE: hormonal imbalances can push the body into a chronic catabolic state which will inhibit any physical recovery and ultimate improvement.

PREMENSTRUAL SYNDROME (PMS): thought to be associated with reduced progesterone, high cortisol, low DHEA and/or the combination of several hormone imbalances.

POOR RECOVERY: high cortisol and low DHEA levels (frequently low testosterone is present)

LOSS OF MUSCULAR STRENGTH AND BONE DENSITY: high cortisol and low DHEA levels along with low estrogen and progesterone in women/low testosterone in men.

AMENORRHEA: athletic women who lack a menstrual cycle, are seeing a direct sign from their body that they are under tremendous amounts of stress (of any kind – personal, professional or athletic).

REDUCED IMMUNITY: as the body attempts to adjust to hormonal imbalances, the body becomes fatigued and susceptible of to infections from bacteria, viruses and fungal infections. Normally these symptoms are treated with antibiotics rather than addressing the cause of the problem (i.e. hormonal imbalance) and external stressors (personal, professional and/or physical).

MISC: symptoms include insomnia, depression and eating disorders. Insomnia occurs when cortisol is too high during the night.

Motoendurance.net is a premium resource center for motocross, supercross, and GNCC riders of all abilities and ages.  The website outlines the MotoE Performance Training programs available to racers for 2010 -  such as those used with great success by X-Games and 2 time WMA Champion Ashley Fiolek, Mini O’s 2009 Champion Ian Trettel, Loretta Lynn National Champion Adam Cianciarulo and the #1 2009 GNCC/Top Amateur Chris Bach. These are now available to the public on a very limited basis.  Additional resources available include the MotoE Performance Training Facility, eBooks on various human performance elements and online instructional videos. For more information, contact Robb at robb3@earthlink.net or (407) 701-7586.

The rule of the track here is to leave the clutch out while braking so the engine helps slow you down and helps control the braking process. It’s kind of like anti lock brakes. The best stopping power is just before the rear wheel locks up and that’s just what leaving the clutch out will help you with. This is done when you’re still carrying some speed into the corner. If it’s a tight corner where you’re going to be slowing down to a slow speed in the middle of the corner and/or if you’re going to do a brake slide than you have to pull the clutch in so you don’t kill the engine.

I’ve seen this technique of leaving the clutch out while braking misused and abused by a lot of beginner riders. Every time they apply the back brake they put the clutch in. They do this because they don’t have good braking control and by stabbing the rear brake on they would stall the engine. Sometimes making it stall even easier by being in too high of a gear.

It’s really the same technique for 2 strokes and 4 strokes. It’s also the same when exiting a corner with 2 or 4 strokes. The 2 stroke does depend on the clutch more than the 4 stroke but if you’re pulling a high gear out of the corner even the torquey 4 strokes can use a little help from the clutch when exiting the corner.

A good rider can make his bike drift slide into a corner real pretty like by leaving that low end lever out (the clutch). When a rider pulls the clutch in while braking at speed he’s taking a chance of locking up the rear wheel and sliding out too much, then his automatic reaction is to let up on the rear brake too. This causes the bike to straiten up and then he hits the rear brake again and so on and so on. This is especially the case on a high speed slippery approach to a corner. Learn to feather those controls or lock them up and every thing between. It takes a fine feel to go fast.

My “All About Cornering DVD” has all the important braking and cornering techniques. You can see free previews of all my Technique DVD and everything is 50 and 60% off right now at http://www.garysemics.com. If you want to learn how to get the most out of your practice come to one of my 2 Day Motocross School classes this summer. Get 50.00 off and a free DVD of your choice. Register at http://www.gsmxs.com/schedule.htm

SUCCESSFUL DEVELOPMENT OF A RACER – PART 1

Bodily growth and repair occur only during rest or sleep, never during training.  Successful development of an athlete is always a delicate balancing act between 3 variables:

1. Progressive overload
2. The correct raw materials (nutrients) to maintain and repair & build new tissue
3. 3. Sufficient rest & sleep to permit the repair and new growth to take place

The main purpose/focus of training is to create a fitter, healthier athlete that consistently adapts to the stress of training workloads.  The combination of food (quantities and quality) along with hours of sleep are instrumental for you to reach your full potential as an athlete.

In fact, a study outlined in Dr. Colgan’s book: Optimum Sports Nutrition, discussed the evidence associated with athletes who don’t get a minimum of 8 hours of sleep, were the first to succumb to symptoms associated with overtraining syndrome.

There is no way you can “push through” fatigue and the associated symptoms.  In fact, most athletes fall into the overtraining syndrome by trying to break a performance plateau and unfortunately set themselves back further from both a performance and overall health perspective.  Keep in mind, you can’t beat overtraining with more work due to the fact that by the time it becomes noticeable, your body is already under excessive levels of stress trying to adapt.

Additionally, studies have shown that the neuroendocrine system becomes exhausted, altering hormone levels so that obtaining optimal performance levels become impossible.  This performance limitation can manifest itself in the form of adrenal gland fatigue, suppressed immunity, tendon and muscle tears.

As you can see by several studies, attempting to ignore your body’s need for quality food and sleep is going to ultimately result in a body that is less than optimal and can even be considered “weak”.  As we have discuss numerous times, you are only as strong as your weakest link, so pay close attention to the details so that you not only feel better, but also perform better.

Next month, we will discuss how to recognize overtraining symptoms.

Motoendurance.net is a premium resource center for motocross, supercross, and GNCC riders of all abilities and ages.  The website outlines the MotoE Performance Training programs available to racers for 2010 -  such as those used with great success by X-Games and 2 time WMA Champion Ashley Fiolek, Mini O’s 2009 Champion Ian Trettel, Loretta Lynn National Champion Adam Cianciarulo and the #1 2009 GNCC/Top Amateur Chris Bach. These are now available to the public on a very limited basis.  Additional resources available include the MotoE Performance Training Facility, eBooks on various human performance elements and online instructional videos. For more information, contact Robb at robb3@earthlink.net or (407) 701-7586.