OT: Book review- Motocross & Off-Road Training H

[Ernie Phillips]

(I hated writing "Book Reports" in school.  So why am I writing one now?  To help you guys, of course!  My motivation to get "fit" is to be a better competitor.  I've been getting my 35 year old bikes in shape.  I've bought new pistons and new tires for the bike, but I can't buy a new heart, lung, leg ... for my 53 year old body.  I've got to make do with what I've got.  Its time to get in shape.)

Title:  "Motocross & Off-Road Training Handbook" by Mark Thompson, 2006
Sub Title:  "Tune your Body for Race-Winning Performance"

From advertisement:  
"This is a full-size, soft-cover, full-color paperback with 130 pages of real-world physical training advice for the millions of motocross racers who need to be in better shape and want to know how to get there. It doesn't matter what shape you're in now, you can learn how to really get into shape and stay that way.
Real-world advice for people who have jobs, school, kids and a million other things on the schedule, but still need to find time to train. This is user-friendly, no-nonsense advice that YOU can put to use.
Written by an AHRMA racer, the physical training advice applies whether you're into old bikes or new ones."

My review:
The principles laid out in the book are applicable for both motocross and off-road riders.   The author recommends a minimum of 5 hours per week dedicated to "fitness."   He lays out the basics so you can develop your on specific training program.  His training mantra is:
1.   Doing anything is better than doing nothing
2.   Everything counts
3.   Eat to win
4.   There is no off-season
Makes sense to me.  There is guidance given to classify your fitness:  Novice, Intermediate, or Expert (just like AHRMA).  To determine fitness level, you do a series of exercises; chair dips, 1.5 mile run, flexibility test and slow sit-ups.  I'm definitely a Novice!   From here you develop your training program.  Detailed instruction is given for Core Training (body-weight exercises), Endurance Training (running), and Building Moto Muscle (strength training).   Sample routines are given to get you in shape over an 8 week period.   If you are a Novice, at the end of 8 weeks you can advance to the Intermediate routine or just stay with the Novice regiment.  Additional chapters include; Eating to Win, Finding time to Train, Training Toys, Race Weekend, Becoming more Fluid and Flexible...  If you only did the Core Training and Endurance you will be far ahead of most riders.  This can be accomplished without a gym full of equipment.  I've been training at home with a few gadgets: jump rope, stretchy rubber band, hand grippers, stability (swiss) ball, homemade wrist roller and chin-up bar.

I have benefited from the book.  If you want to get in shape but don't know where or how to start, Motocross & Off-Road Training Handbook by Mark Thompson can get you going.  And if you have never heard of Hindu Squats ... stay tuned.  (Used and recommended by the Lillian Swamp Trophy Team)

I got my book from weekend-warriors (ebay), $15 + 6 s&h = $21, 1 week delivery.  


Ernie P.
Chattanooga, TN