Fitness Training for Racers (and everyone else) (2024)

I operate Race Fit Personal Training. I've raced back east in hare scrambles, Nat'l enduro and GNCC. I grew up racing MX. I'm currently racing AMRA in AZ. I'm a personal trainer in Tucson. I have a program for off-road racers whether you are racing 2 wheels or 4. It's a complete program - exercise, nutrition, pre-race prep, and for bike riders - ride instruction. Here's a little about the program.

What is Race Fit
By John Sanford
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Being “race fit” takes fitness to a higher level and covers a much different demand on the human body. Whether you race 4 wheels or 2, the load that you place on body is very similar when racing off-road for hours at a time. Even if you don’t race, achieving this level fitness, can make you a better rider which can also equate to being safer. By being fit you are less prone to injury and able to maintain control of your ride for a longer period of time.
One of the biggest obstacles that a rider faces is arm pump. Arm pump is also known as forearm exertional compartment syndrome. Essentially the venous blood becomes trapped in the arm due to tight muscles. It restricts the flow of oxygenated blood into the forearms and the you have muscle pain and weakness. Similar issues can happen with the leg muscles. The remedy for arm pump has typically been surgery, or lately the use of Botox injected into the muscle. Botox is a drug made from a toxin produced by the bacterium Clostridium botulinum. It's the same toxin that causes a life-threatening type of food poisoning called botulism.
I believe there is a better way to fix arm pump that addresses overall body fitness. It is a longer way to the end goal, but the end result is much less costly and requires very little medical intervention. Along with working on your fitness and nutrition, you should also look at bike set-up. Positioning of your levers and bars. Vibration dampening and adding a steering stabilizer. Suspension set-up is also key. All of these things create a motorcycle that is easier to control (safer to ride) and will require less energy to operate. Also having the right size bike for your ability would be helpful.
When it comes to tuning your body, you need to have good upper body strength to control the bike. Arms, shoulders, back and chest. Having good muscle tone can also help absorb impact in the event of a crash. Your legs need to be strong enough to hold the bike and support your weight (with all your race gear). Having a strong core is also a must to maintain good upper body stabilization. Not just abs, but low back, serratus and your obliques. Strength is not enough though. When training you need to work on muscular endurance. You can achieve this by maintaining the proper heart rate. Similar to a HITS workout. Your body needs to be able to work at 75-80% with bursts to 100% effort for an extended period of time. This is a bit different than the fitness of today’s professional motocross and supercross racers since the outdoor MX is typically 30 minutes plus two laps and supercross a bit shorter yet.
Fitness and motorcycle tuning are not enough to make it to the top step of the podium. While working on increasing your strength, you also must maintain flexibility and keep all muscles well stretched to maintain good circulation. This goes for in the gym and pre-race. Proper nutrition and using the correct supplements is also very important. Hydration prior to and during the race is also paramount. Your machine needs the right fuel, so do you.
While you are racing you also must be aware of your body. Make sure you are in the optimum position on the bike, whether you are standing or sitting. Keeping your body relaxed, maintaining a good respiratory rate and tidal volume. You bike doesn’t run well without enough air, neither will you.
Race Fitness is something that I have developed from my knowledge of the human body from when I was paramedic, hours of studying other types competition like triathlon and through my own trial and error. I look forward to helping you achieve your goals.