Getting back from ingury and Off/Pre-Season workout?

[Oloof]

So, I ended last season by crushing a vertebra in the lower back, I sold my Ktm and it felt like I would never again return to the track. But after rehab for 3 months I'm starting to feel that I am well on the way back and the urge to drive again is just bigger!

This year's season and tracks look incredibly good and I'm really psyched to really focus this season. If possible, still have not even tried to drive since the crash ..

My biggest weakness for the past seasons has definitely been my strength and fitness, I have always felt that the speed have always been there but I never got it to keep the entire race day.

How are you training for a season? Your off-season and pre-season? How do you combine your strength and cardio? How often are you training?
I am looking for all kinds of tips and motivation to gain the strength I need!

[bh84]

i run almost daily and try to get as much sea time as possible, thats the best training you can get IMO

[mickley.28]

seat time is the best thing you can do.... right now i'm running 5k 3 times a week and riding on indoor tracks on the weekends to keep my endurance up. I try to ride a little below my race pace but go for 15min at a time so when race time comes 8-10 mins is easy.

I broke my collar bone last year and didn't ride for 4 months and man was it tough to get back into race shape. Took me half the race season to be able to keep my lap times from dropping off as the race went on.

[997GT3]

Happy to hear you are up and running.

I train with p90x.Helps with strength,speed,stamina and flexibility big time.I do not race tho,but at the dunes my buddies can not keep up.They get tired before I reach my second wind lol.

[Oloof]

i run almost daily and try to get as much sea time as possible, thats the best training you can get IMO

Okey, when you run, do you run in interval or just the same pace through the whole workout? I've been wondering witch is the most efficient. And by sea time you mean swimming?

seat time is the best thing you can do.... right now i'm running 5k 3 times a week and riding on indoor tracks on the weekends to keep my endurance up. I try to ride a little below my race pace but go for 15min at a time so when race time comes 8-10 mins is easy.

I broke my collar bone last year and didn't ride for 4 months and man was it tough to get back into race shape. Took me half the race season to be able to keep my lap times from dropping off as the race went on.

Thanks, I broke my collar bone back in 2009 too, that was painful!

Happy to hear you are up and running.

I train with p90x.Helps with strength,speed,stamina and flexibility big time.I do not race tho,but at the dunes my buddies can not keep up.They get tired before I reach my second wind lol.

Thank you!
I've heard of that, seems like a good thing!

[kamyk]

So, I ended last season by crushing a vertebra in the lower back, I sold my Ktm and it felt like I would never again return to the track. But after rehab for 3 months I'm starting to feel that I am well on the way back and the urge to drive again is just bigger!

This year's season and tracks look incredibly good and I'm really psyched to really focus this season. If possible, still have not even tried to drive since the crash ..

My biggest weakness for the past seasons has definitely been my strength and fitness, I have always felt that the speed have always been there but I never got it to keep the entire race day.

How are you training for a season? Your off-season and pre-season? How do you combine your strength and cardio? How often are you training?
I am looking for all kinds of tips and motivation to gain the strength I need!

Good to know, that you're back and ready to rockandroll !! Whatever you do, keep thinking that there is someone doing more preparation than you do. Day-by-day. That keeps me motivated, cause I know that there is some other racer from my class that is running, swimming or getting some extra sitting time on the quad.

What I do - weight training 3-5 times per week, off season. Running once a week (its good to get the hearth monitor that will measure your pulse while running), no need to run everyday, swimming is good too - once a week. I also been doing some IKIDO haha yeah that's awesome, It keeps me stretched .I know, it hard to get some riding during winter in EU because of the hard weather conditions, but hey who said quadcross is easy ??

[bh84]

[QUOTE=Oloof;68712]Okey, when you run, do you run in interval or just the same pace through the whole workout? I've been wondering witch is the most efficient. And by sea time you mean swimming?

i missed the "T" i meant to say seat time, i run 5k at the same pace then sprint the last 400 or so metres. I also play Ice hockey once a week, breathing in the cold air and having the mix of aerobic an anaerobic activity is great for helping endurance.

As for coming back from injury, I've been in your boat before, the best thing to do is get yourself right back into th situation you were in when you crashed, be it a jump, a rough section or a start. you need to get past it as soon as possible. That way it doesn't hang over your head and won't affect your confidence in the race.

[Oloof]

Good to know, that you're back and ready to rockandroll !! Whatever you do, keep thinking that there is someone doing more preparation than you do. Day-by-day. That keeps me motivated, cause I know that there is some other racer from my class that is running, swimming or getting some extra sitting time on the quad.

What I do - weight training 3-5 times per week, off season. Running once a week (its good to get the hearth monitor that will measure your pulse while running), no need to run everyday, swimming is good too - once a week. I also been doing some IKIDO haha yeah that's awesome, It keeps me stretched .I know, it hard to get some riding during winter in EU because of the hard weather conditions, but hey who said quadcross is easy ??

Yeah, I that's a good strategy!

Okey, when you run, do you run in interval or just the same pace through the whole workout? I've been wondering witch is the most efficient. And by sea time you mean swimming?

i missed the "T" i meant to say seat time, i run 5k at the same pace then sprint the last 400 or so metres. I also play Ice hockey once a week, breathing in the cold air and having the mix of aerobic an anaerobic activity is great for helping endurance.

As for coming back from injury, I've been in your boat before, the best thing to do is get yourself right back into th situation you were in when you crashed, be it a jump, a rough section or a start. you need to get past it as soon as possible. That way it doesn't hang over your head and won't affect your confidence in the race.

Okey!
Absolutely, actually, i don't feel that im scared in any way that im going too med hurt again (have been hurt too many times before though!) So thats not the biggest problem!

I started last week by hitting the gym Monday, Wednesday and Sunday, and running Tuesday and Thursday. The when I can start riding again (damn snow) that might be changed.

[ammohog01]

I weight train 5 days a week. I do a Tabata style routine. 8 sets as hard and fast as you can. You work for 20 seconds and rest for 10 seconds, do that 8 times. You do standard weight lifting exercises. Split up your body parts trained each day. Mondays-shoulders and lats, Tuesday-chest and abs, Wednesday-Legs and calves, Thursday-back and abs, Friday-Bi's tri's and forearms. You want to pick a weight that is 55%-75% of your normal max weight used normally. THis workout will increase muscle strength and endurance. Plus you will burn fat too because of the intensity. Plus, I usually run 2-3 miles before I start.