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Training routine for the SCORE Baja 1000 or distance motorcycle racing
This routine is courtesy of http://www.efitnessacademy.com
and worked great for me in preparation for the Baja 1000. Check out their site for more advanced services and products...
Training –2 days per week Mon and Fri
Stretching:
Warm up and stretch properly before every workout and practice session. Stretches should be performed statically, no bouncing, hold for 10 count.
1. Straddle Stretch-sit, legs spread wide, down to left-middle-right. Repeat 2 times
2. Modified Hurdle Stretch-Medial-(inside of knee) side up. Repeat 2 times
3. Lay Flat On Back and Touch Toes Over Head. Repeat 2 times
4. Trunk Twists – 10 each side – slow. Repeat 2 times
5. Arm Circles – 10 front and back – small and big circles, med speed. Repeat 2 times
POD/Circuit #1•
Core Ball Pushups (Chest, Shoulders, Triceps)– 20 - Hands on ball, feet on floor.
• Weighted Step Ups (Legs)– 20 – Straight bar
REST 1 minute
• Repeat circuit #1, 3 times
POD/Circuit #2
• Pull Ups (back) – 20 – close grip
• Seated Straight Bar Shoulder Press (shoulders)– 20
REST 1 minute• Repeat circuit #2, 3 times
POD/Circuit #3•
Seated Core Ball D/B Side Lateral Raises (Shoulders) – 25
• Plyometric Lunge Expolsions (Hamstrings)– 25
REST 1 minute
• Repeat circuit #3, 3 times
• Cardio – 20 minutes minimum - Pick any 1 from the list below.
1. Jump rope (slow 30 seconds, medium speed for 15 seconds, your FULL SPEED for 15 seconds, repeat “cycle” until time frame is up).
2. “Cycle” running (walk 1 minute, jog at 50% speed for 30 seconds, run at FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
3. “Cycle” elliptical (slow 1 minute, medium speed for 30 seconds, your FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
4. “Cycle” bicycle (slow 1 minute, medium speed for 30 seconds, your FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
Strength training: Wed
Strech and then POD 1:
-Pushups –15-20 Do 3 sets.
-Rope jumping, 5 min w/o stopping. Do 3 sets.
-Sit ups – 10-15. Do 3 sets.
-Jumps- squat down and jump up. 30 times. Do 3 sets.
-Duck walks - duck walk for 25 ft. turn around and repeat. 20 times
-Cardio and Agility training:
Place 2 cones 10 to 12 feet apart...start in middle of both cones, side step (shuffle - don’t cross feet) as fast as you can and touch the top of 1 cone. Side step as fast as you can to touch the top of the other cone, repeat three times. Do 10 sets.
Biking or Running – 1 hour medium pace.
and worked great for me in preparation for the Baja 1000. Check out their site for more advanced services and products...
Training –2 days per week Mon and Fri
Stretching:
Warm up and stretch properly before every workout and practice session. Stretches should be performed statically, no bouncing, hold for 10 count.
1. Straddle Stretch-sit, legs spread wide, down to left-middle-right. Repeat 2 times
2. Modified Hurdle Stretch-Medial-(inside of knee) side up. Repeat 2 times
3. Lay Flat On Back and Touch Toes Over Head. Repeat 2 times
4. Trunk Twists – 10 each side – slow. Repeat 2 times
5. Arm Circles – 10 front and back – small and big circles, med speed. Repeat 2 times
POD/Circuit #1•
Core Ball Pushups (Chest, Shoulders, Triceps)– 20 - Hands on ball, feet on floor.
• Weighted Step Ups (Legs)– 20 – Straight bar
REST 1 minute
• Repeat circuit #1, 3 times
POD/Circuit #2
• Pull Ups (back) – 20 – close grip
• Seated Straight Bar Shoulder Press (shoulders)– 20
REST 1 minute• Repeat circuit #2, 3 times
POD/Circuit #3•
Seated Core Ball D/B Side Lateral Raises (Shoulders) – 25
• Plyometric Lunge Expolsions (Hamstrings)– 25
REST 1 minute
• Repeat circuit #3, 3 times
• Cardio – 20 minutes minimum - Pick any 1 from the list below.
1. Jump rope (slow 30 seconds, medium speed for 15 seconds, your FULL SPEED for 15 seconds, repeat “cycle” until time frame is up).
2. “Cycle” running (walk 1 minute, jog at 50% speed for 30 seconds, run at FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
3. “Cycle” elliptical (slow 1 minute, medium speed for 30 seconds, your FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
4. “Cycle” bicycle (slow 1 minute, medium speed for 30 seconds, your FULL SPEED for 30 seconds, repeat “cycle” until time frame is up).
Strength training: Wed
Strech and then POD 1:
-Pushups –15-20 Do 3 sets.
-Rope jumping, 5 min w/o stopping. Do 3 sets.
-Sit ups – 10-15. Do 3 sets.
-Jumps- squat down and jump up. 30 times. Do 3 sets.
-Duck walks - duck walk for 25 ft. turn around and repeat. 20 times
-Cardio and Agility training:
Place 2 cones 10 to 12 feet apart...start in middle of both cones, side step (shuffle - don’t cross feet) as fast as you can and touch the top of 1 cone. Side step as fast as you can to touch the top of the other cone, repeat three times. Do 10 sets.
Biking or Running – 1 hour medium pace.
Tags: 1000, baja, motocross, mx, routine, training
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Replies to This Discussion
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Permalink Reply by Les Walker on -
Jay
I have raced the Baja 1000 a few times. I might be able to lend some advice if wanted.
I will be racing it this year to Benefit RiderDown and to establish a vintage Moto Class on a 1975 Husky 360
..I like your training technique.. good stuff, I can add to it if you like, for things that have worked for me in the past!
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Permalink Reply by Jay Sherman on -
Definately Les, please share any advice you have to offer. We have over 10 first time Baja guys on Racer Space that are going down this fall so anything you have to offer will surely be appreciated!
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