Over the course of my time operating MotoMission Peru, I have had various opportunities to host/guide dirt bike adventures with other riders. I have a special place in my heart for father/son adventures. I guess it must have something to do with the sentiment I have with my dad.
Official MotoMission Tour Video...Check the others on our Youtube Channel
Dirtbikes and Dads go together
When Tony and Joran contacted me about doing a tour, my excitement level rose. A father/son combo with limited dirt bike experience would be a challenge, but a welcome one. I normally cater to seasoned riders, but his one would put a different pressure on me as the guide. I needed to push these guys to their limits, while completing a route within our time frame of four days. The terrain needed to fit both the skill level and the distance we needed to cover each day. The fellas wanted to roll their tires over some amazing parts of Peru, get some mind blowing pics, and live to tell about it.
A face with a smile tells a story
My work was cut out for me. I put Joran on a crf 230 because of his size and experience. Dad, Tony, was on the Husky 300, I rode a Honda 450x. I figured I could swap out with one of them if I needed. Bike selection worked out perfectly.
The route itself was ideal. It was a mix of single track, some rough two track, and some free ride(go where ever you want) type of stuff. It was perfect to try a hand at hill climbs, scare oneself silly on rock fixtures, and put the tires on the edge of mountain ledges to make the heart flutter a bit.
The ride was fantastic. Tony and Joran both expanded their riding level to new heights. In fact, I was able to coach the guys on various little riding tricks that someone showed me along my journey. Stand up more, focus eyes on where you want to go, as well as some mechanics of body positioning and how it relates to traction and control. It was a bit of a seminar/riding school/test day. No doubt that the guys are better riders now. I thoroughly enjoyed that part of the tour.
The view they wanted to see!
When it all boils down, we had a fantastic four days of riding. Each were pushed to the limit various times each day. When the heads hit the pillows each night, it took no time for the sleep to begin. Smiles were abundant, and there were no shortages of whoops, hollars, and high fives.
Certainly another successful tour!
MotoMission Peru is a social enterprise operated by Scott Englund. If you want to see the Andes via dirtbike, this is how to do it. High quality in every aspect. Service, guide, routes, equipment, and overall experience cannot be beat. Contact Scott via Thumpertalk messaging or at email@example.com for more information.
With warmer weather and the riding season around the corner for many of us, I wanted to cover a topic that can either make or break an event. Whether you’re competing in a racing series or traveling to the track or trail, let's talk about event preparedness. More specifically, what spare parts should you keep on hand? Plus, what methods do you use to keep your spares organized?
Honestly, I struggled with organization until I started working on this post. I had no method to my madness. Every time an event came up I’d do the same thing; throw a bunch of stuff in a box or the back of my van and head to the event. The sad part is I now realize this was a weakness of mine for quite some time, but didn’t do anything about it! Maybe you can relate?
I finally said enough is enough. I don’t throw my tools in a cardboard box when I go to a race, leaving what I bring to the fate of my memory. So why would I do that with the spare parts I bring?
I started solving this problem by compiling a spreadsheet detailing what spare parts I keep on hand for ice racing and hare scrambles. I realize that each discipline will differ and may have niche parts that should be kept. The goal here is not to definitively define what spares one should keep on hand, but to have a conversation and provide a resource that can be used to help people get set up based on their own needs.
Once I took inventory of everything I felt I wanted to bring to a race, I went to Menards and went hunting for the perfect organized storage bin/toolbox. Here’s what I ended up with:
Naturally, once I returned with the toolbox, my list grew and I probably need to go back for a bigger one. I intend to store a copy of the spreadsheet in the tote so I can keep tabs on inventory and know exactly what I have available.
Should I get another bike, this system is easily replicable and my plan is to get another organized toolbox that goes with it.
This system is how I went from being an unorganized “throw it in the van at the last minute” rider to a more relaxed well prepared rider. I’d love to hear how you handle event readiness, what you bring, and how you keep track of it. My hope is that by sharing our strategies we’ll save someone the misfortune of having a bad day at the track or trail. Perhaps I'll even end up with more things I need to add to my list.
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Hello ThumperTalk readers! I have to say that of all the things I write about, I enjoy writing about going to races that are put on by great companies to recognize the unrecognized talent. Recently, I made the trip to such a race in Iowa, called the Evergood Open at Oak Ridge MX, and I’m here to tell you about it.
I will admit, I have a certain level of bias when it comes to races like the Evergood Open or the MX Reunion races, because it was through the Vurb Classic in 2012 at Echeconnee that I was recognized for my never-quit pursuit of a W against some stiff competition. Through the help I received from Race Tech because of the recognition and my performances at other Vurb Classic events and amateur nationals, I’ve brought myself to where I am now, and that’s not something I take lightly. Being brutally honest, the top level of support in the motocross industry is a tight nit group and it is hard to break into without solid results. These events give those who truly need the help the opportunity to get the help they need to make their journey to the top a possibility. Hats off to the companies who participate in these events that are giving deserving riders the opportunity to succeed, because that’s truly what you’re doing.
2013 Vurb Classic @ MX207
The staff at Evergood Co truly put on a great event that I will not soon forget. Not only did some great riders get recognized, but the event was held at possibly the coolest track I’ve ever been on. Also, the event was just plain fun! It wasn’t super high stakes, and instead was laid back and all about everyone having a good time. Everything from the track, to the people, environment, and activities after racing made the event feel like the drive was paid back in spades.
Evergood Open @ Oak Ridge MX, photo by Jordan Hoover at Evergood Co
Whether we realize it or not, if you’re a racer who competes for money or the goal of making a career of it, we get so sucked into the winning mindset that we forget that there’s more fun in motocross (or whatever you race) than just winning. One thing that I found super fun about the Evergood Open was the holeshot competition! It was intense… and I was genuinely concerned when I saw a 1200cc BMW flat-track bike pull up. However, I did end up winning on the 250f! If winning it wasn’t cool enough, interviews and popping a champagne bottle is icing on the cake to top off a good day of racing on a great track! I also think it’s great for the spectators, being able to see more than just racing, and it creates a great atmosphere for everyone. I mean, who doesn’t love watching people bang bars off a start for $100 all while playing some AC/DC?
Evergood Open @ Oak Ridge MX, photo by Jordan Hoover at Evergood Co
Another great thing about the Evergood Open was being able to meet different people, including those that we look up to. Over the weekend I got to meet Jeff Emig and Jason Anderson… not during a schedule; just walk up and started talking. Being able to chat a bit to people you look up to and get their perspectives and simply listen to what they have to say about a track is priceless. Being able to talk to Emig one-on-one about his ideology towards racing and explaining why he maneuvers the track like he does creates a new perspective that can be utilized if implemented correctly into your own personal riding style.
Evergood Open @ Oak Ridge MX, photo by Jordan Hoover at Evergood Co
Overall, great time at a great track that will have me coming back next year! Hats off to the whole Evergood Co crew, as well as everyone at Oak Ridge MX, y’all killed it!
Be sure to stay tuned to the blog series and click/tap the “follow” button to stay updated on any new entries! You can also click the “follow” button on my profile to stay updated with anything I post on ThumperTalk. Thanks for following along, I’ll see you at the races!
This month I want to discuss three easy ways to improve engine cooling for your dirt bike or ATV and explain why they are effective.
As improvements are made to an engine that increase its power, the amount of heat the engine will create will also increase. Effectively removing heat from the engine and cooling it is very important as the power output of the engine goes up. The cooler an engine runs, the more power it can produce. There are three ways that the aftermarket attempts to improve the cooling system of a particular engine.
1. Increase flow through the cooling system.
2. Increase the cooling capacity of the radiators.
3. Increase the pressure of the cooling system.
Let's dive in.
1. Increase flow through the cooling system
The flow through the cooling system can be increased by installing a water pump impeller designed to increase the flow rate of the coolant. The reason increasing the flow rate of coolant works is because the rate of heat transfer from the engine to the cooling system is directly proportional to the mass flow rate of coolant. This is thermodynamics jargon, but there are two key parts to consider. First, how much coolant is flowing, and second, at what speed the coolant is flowing. The more coolant that flows and the faster it flows will reduce the temperature difference between the point where the coolant enters into the engine and where it exits. This next part is not quite as intuitive. When the temperature difference between the inlet and outlet is reduced, the average coolant temperature is lowered. When the average coolant temperature is lowered the engine will run cooler. This is why fitting a water pump, which increases the flow of coolant through the engine, improves cooling.
2. Increase the cooling capacity of the radiators
Radiators consist of a series of tubes and fins which run from the top to the bottom of the radiator. These are often referred to as the radiator’s cores. As coolant enters the radiator it moves through the series of tubes and heat is transferred from the coolant to the fins. Air passes over the fins and heat is transferred from the fins to the air. This transfer of heat from coolant to air is how radiators reduce the temperature of the coolant.
Coolant temperatures can be reduced by upgrading radiators in three ways, by increasing the frontal area of the radiators, by making the radiators thicker, or by using materials with better heat transfer properties for the cores. For all practical purposes, increasing the radiators’ frontal area and improving the core materials is rarely a viable option for dirt bike applications. This is because there is little room for the radiators to begin with and they are susceptible to damage, making the use of expensive core materials a risky affair. Unfortunately, both of these options are better improvements to make before resorting to increasing the thickness of the radiators.
Increasing the thickness of a radiator is not as efficient of an improvement as increasing the frontal area of the radiator. In order for thicker radiators to cool more effectively than their stock counterparts, airflow past the radiators is key. When the thickness of a radiator is increased, air must travel a greater distance through the radiator before exiting. The speed the air is traveling plays a big role in determining how quickly the air heats up as it moves through the radiator. If the air is not traveling fast enough through the radiator, the air temperature will rise and equal the coolant temperature before reaching the end of the radiator. Once this happens, heat transfer stops and whatever portion of the radiator remains will not help with cooling. In order for a thicker radiator to be effective, air must flow quickly enough through it so that the exiting air temperature is at, or better yet, below the coolant temperature. In conclusion, benefits from adding thicker radiators will be more prominent in applications where speeds are relatively high. Whereas in applications where the bike is hardly moving, improved cooling may not be noticeable.
3. Increase the pressure of the cooling system
The last alteration to the cooling system that can be made is to install a high pressure radiator cap. As coolant temperature increases, pressure increases inside the cooling system. The radiator cap is designed to be the pressure release point in the cooling system in the event that too much pressure builds up. This can occur as a result of overheating or a blown head gasket for example. By designing the radiator cap to be the weak link in the system, other parts of the system, such as seals, don’t end up getting damaged from being over pressurized. The radiator cap features a plug and spring on its underside. The spring is designed to compress once a certain pressure is reached, at which point the plug will move upwards and uncover a pressure release hole where excess pressure will be vented.
The coolant’s boiling point and ability to conduct heat are necessary factors in understanding why a high pressure radiator cap can help improve engine cooling. Water alone boils at 212°F (100°C) while a 50/50 mix of water and antifreeze boils at 223°F (106.1C). Radiator cap pressure designations are usually advertised in bar, with most stock radiator caps designed to withstand pressures up to 1.1 bar (16psi). The more pressure a fluid is under, the more difficult it becomes for the fluid to vaporize, and the higher its boiling point becomes. When water is under 1.1 bar of pressure, the temperature water will boil at is 260°F (127°C) while a 50/50 antifreeze mix will boil at 271°F (133°C). By installing a radiator cap designed to withstand higher pressures, an additional increase in the coolant’s boiling point will be seen. High pressure caps are usually designed to withstand 1.3 bar (19psi) of pressure. This 0.2 bar (3psi) increase in pressure over the stock system will increase the boiling point of water or antifreeze by 8.7°F (4.83°C). This will then bring the boiling point of pure water or a 50/50 antifreeze mix to approximately 269°F (132°C) and 280°F (138°C) respectively.
While this small temperature increase alone won’t do a lot for your engine, coupling a high pressure cap and using coolants with better heat transfer properties can do wonders. Antifreeze (ethylene glycol) alone is not an inherently good conductor of heat. In fact, pure antifreeze conducts heat about half as well as water, while a 50/50 mix of antifreeze and water conducts heat approximately three quarters as efficiently as pure water. This means a cooling system using a 50/50 mix of antifreeze would have to flow faster than a cooling system filled with pure distilled water in order to achieve the same cooling efficiency. What this means for you is significant cooling gains can be made by using distilled water and an additive called “Water Wetter” in place of an antifreeze-water mix. Water Wetter is an additive that improves water’s “wetting” abilities (another whole subject), adds corrosion resistance, and slightly increases the boiling point of water. A high pressure radiator cap in conjunction with distilled water and Water Wetter as the coolant is by far the best route to go for high performance applications where freezing is not an issue. For applications which must still be resistant to freezing, the antifreeze-water ratio can be altered in favor of mixtures incorporating more water than antifreeze so that the cooling efficiency of the mixture is improved. Just bear in mind the freezing point of the mixture as it is thinned with water will be reduced, so you will need to pay close attention to the environment you are operating in so that the coolant is never susceptible to freezing. A frozen coolant system can ruin an engine and makes for a very bad day!
I hope you enjoyed this post on three easy ways to improve your engine’s cooling.
One more thing before I wrap up! April is Autism Awareness month, and here at DIY Moto Fix we couldn't be more excited to announce that we will be donating 15% of all profits made in April to AutismMX.
If you haven't heard of AutismMX, this amazing non-profit brings Autism awareness to the motorcross community. Founder, Matthew Dalton, created this non-profit after finding that motorcross was an amazing way to connect with his autistic son.
At DIY Moto Fix this non-profit also touches a chord with us. Our filmmaker and photographer, Kelsey Jorissen, loved dirt biking with her autistic brother throughout their childhood.
The Autism MX Project focuses on four areas:
Autism MX Day Camps are days for ASD kids and families to have the chance to ride AMX’s little dirt bikes and quads and enjoy the sport of motocross.
Team Autism MX Sponsoring amateur MX racers, riders as well as sponsoring AMA pro racers. Through doing so, they are getting out the word on Autism Awareness to millions.
AMX Puzzle Piece Apparel from shirts, graphics, goggles, to help stand out and support Autism Awareness.
AMX Ride Days for Autism Awareness AMX celebrates Autism Awareness and is a fundraiser for The Autism MX Project.
So for the entire month of April - if you buy a book, a video, even a poster - 15% of that purchase will go towards AutismMX and their amazing cause.
Thanks for reading and have a great rest of your week!
It has been a few years now since Lance Armstrong appeared on TV and admitted to his, and his teams, use of performance enhancing drugs (PEDS). To say that there was an awareness of PEDS influencing the race results of the Tour de France is an understatement; however, to the extent that past racers and champions have admitted to using PEDS (both regarding the type and amounts) is frightening. In this article, I thought I would provide a recap of the most popular PEDS and how you can get the same performance results in a healthy and natural way.
Note: Your body produces these substances naturally in the body, the key to optimum health and performance is to maintain a high quality & quantity of healthy blood through clean eating and controlled training efforts (volume, intensity and frequency).
Drug: Erythropoietin (pronounced, ah-rith-ro-poy-tin, and abbreviated, EPO)
What EPO Does Within the Body
Erythropoietin (pronounced, ah-rith-ro-poy-tin, and abbreviated, EPO) is a relatively recent entry into the deceitful pursuit of glory. EPO is a protein hormone produced by the kidney. After being released into the blood stream it binds with receptors in the bone marrow, where it stimulates the production of red blood cells (erythrocytes). Medically, EPO is used to treat certain forms of anemia (e.g., due to chronic kidney failure). Logically, since EPO accelerates erythrocyte production it also increases oxygen carrying capacity.
Side Effects of EPO: Death
In the 1990s, there was a spate of sudden deaths associated within the cycling world associated with EPO: Marco Ceriani (16 years old), Johan Sermon (21 YO), Fabrice Salanson (23 YO), Marco Rusconi (24 YO), Jose Maria Jimenez (32), Denis Zanette (32 YO), Marco Pantani (34 YO), Michel Zanoli (35 YO). This negative publicity was at least part of the reason for the clamping down on EPO use, which was rampant at the time.
The reason that EPO, and transfusion blood doping, is dangerous is because of increased blood viscosity. Basically, whole blood consists of red blood cells and plasma (water, proteins, etc.). The percentage of whole blood that is occupied by the red blood cells is referred to as, the hematocrit. A low hematocrit means dilute (thin) blood, and a high hematocrit mean concentrated (thick) blood. Above a certain hematocrit level whole blood can sludge and clog capillaries. If this happens in the brain it results in a stroke. In the heart, a heart attack. Unfortunately, this has happened to several elite athletes who have used EPO.
EPO use is especially dangerous to athletes who exercise over prolonged periods. A well-conditioned endurance athlete is more dehydration resistant than a sedentary individual. The body accomplishes this by several methods, but one key component is to “hold on” to more water at rest. Circulating whole blood is one location in which this occurs and, thus, can function as a water reservoir. During demanding exercise, as fluid losses mount, water is shifted out of the blood stream (hematocrit rises). If one is already starting with an artificially elevated hematocrit then you can begin to see the problem -- it is a short trip to the critical “sludge zone”.
Additional dangers of EPO include sudden death during sleep, which has killed approximately 18 pro cyclists in the past fifteen years, and the development of antibodies directed against EPO. In this later circumstance, the individual develops anemia as a result of the body’s reaction against repeated EPO injections.
There are some other reasons why cyclists might be predisposed to sudden death - riding at high intensities when carrying viral infections (as pro athletes tend to do) is one of them. And, as Ryan Shay, and a number of other high-profile cases have shown recently, sudden death is a tragic, but not completely uncommon event. There are reports that Nolf’s cardiogram was normal, but even that are not a guarantee of health, because those tests can often miss the quite rare conditions that cause sudden death in athletes. Source: click here
How to improve the quality & production of red blood cells naturally
With a balanced diet of fresh fruits, vegetables and lean protein sources, your body will produce the blood chemistry necessary to perform at an elite level. Determining the optimal amount of protein, carbohydrates and fats that an individual need for optimal health and performance is beyond the scope of this article; however, I want you to know how to create healthy red blood cells.
Natural Eating Solution: eat high quality protein along with high quality brown bread with real butter. The protein will provide your body with iron (helps form hemoglobin which carries oxygen in the bloodstream from the lungs to the muscles & brain) and the brown bread will provide you B vitamins (also referred to as Energy Vitamins). An additional benefit of eating protein and brown bread is that the bread with improve your absorption of the iron.
Drug: Human Growth Hormone (hGH)
What HGH Does Within the Body
hGH is stored in a pea sized ball called the pituitary gland and is the primary stimulus to muscle & muscle strength, bone growth & bone strength, tendon growth & tendon strength, injury repair and mobilization of body fat for use as energy.
Warning: this gets technical, but necessary to fully understand this process.
The key to overall health and performance is to stimulate your own production of growth hormone and you accomplish this by stimulating the pituitary gland correctly. The pituitary is stimulated to release growth hormone by another hormone circulation in the brain called somatocrinin. Levels of somatocrinin can be increased by increasing levels of brain neurotransmitters. These neurotransmitters are the chemicals that carry information from one nerve to another. Their activity constitutes your mind, your consciousness and dreams. To increase neurotransmitters, you have to get the amino acids that influence them past what is called the blood-brain barrier. This concept is beyond the scope of this article, but what needs to be discussed here is an amino acid, Tryptophan, which is a precursor of the neurotransmitter serotonin. Serotonin is a compound that slows down brain activity during rest & sleep. Shortly after you fall asleep, your pituitary gland releases a burst of growth hormone. Source: Optimum Sports Nutrition, Dr. Michael Colgan.
Side Effects of Synthetic hGH
External side effects of synthetic hGH include: intense wrist nerve pain, diabetes, overgrowth of the facial bones, gaps between the teeth as the jawbone widens, development of a fatter nose, thickened bone above the eyes resembling an ape and excessive hair growth. Internal side effects include stressed liver, thyroid & pancreas symptoms, diabetes and historically die prior to the age of 60.
How to improve the production of hGH naturally
As mentioned above, the largest growth homone release occurs 30-60 minutes after falling asleep along with high intensity exercise (within moderate volume levels). To take advantage of these normal physiological functions, racers need to increase the duration and quality of sleep and monitor exercise durations and intensity levels. Ideally, racers should train twice daily, mid morning and early afternoon and take a nap immediately after training. Remember, each time you rest, your body receives a burst of growth hormone naturally.
Natural Eating Solution: consume a high-quality smoothie that contains a high quality whey protein prior to sleeping and napping. Research has shown that the production of hGH can improve by up to 300% when high quality whey protein is consumed before resting.
What Testosterone Does Within the Body
Testosterone has two distinct modes of action, androgenic (masculinizing) and anabolic (tissue building). Up to a certain level of testosterone in your body, a level that varies widely with biochemical individuality, the androgenic action produces more maleness, broader features, more hair, deeper voice, and larger sex organs. Along with it, the anabolic action produces larger muscles and greater strength.
Side Effects of Synthetic or Excessive Testosterone
If you take synthetic or excessive testosterone, the androgenic action turns nasty (aggression, violent anxiety, paranoia, and manic-depressive reactions). Additional negative side effects are irreversible baldness, overgrowth of the prostate, (which chokes the bladder and requires a catheter in order to urinate), acne (the blood fails to contain the excess hormone and overloads the sebaceous glands), impotence, shrinkage of testicles, cardiovascular disease and cancer.
How to improve the production of testosterone naturally
Sleep 8-10 hours; eat high quality fruits, vegetables and high-quality protein. Control your exercise intensity & volume to avoid over stressing your body.
Natural Eating Solution: eat foods that are high in boron, zinc, vitamin C, branched chain amino acids and maximize the release of growth hormone.
If you have any questions, comments, or suggestion for a future article, hit me up on the comments section below. I enjoy hearing from you. Oh, and don't forget to tap that "Follow" button so that you're notified when I post new tips on reaching your highest potential.
Coach Robb Beams Complete Racing Solutions
I remember one time when Jeremy McGrath and I were coming back from a long hard workout at the gym, we were driving pass a common fast food burger stand and Jeremy said we could go in there and ruin everything we just did. By now Jeremy knew that not only the training but also the diet was a necessary discipline for performance.
You see, the bottom line of what training actually does is put a stress on your body which triggers an adaptation response. This adaptation response forces your body to adapt to the stress and get stronger. In order to adapt and get stronger it needs all the right building blocks at the right times and in the right combinations, quantities and qualities. This comes from your diet and supplements. If you put a lot of demand on your body by training hard and you don’t have the proper proteins, carbohydrates, vitamins, minerals and fluids for the rebuild you are wasting much of that hard workout. If you didn’t have the proper diet before, during and after a hard workout the benefit and gain may have only been 60% or even less instead of the potential 100%. If you do this over a long period of time you will quickly plateau, go backwards, develop overuse injures and/or get sick. What if you don’t train hard and have a poor diet, well then you better not get on a motocross track.
I guess it’s safe to say that now a days most people know that a good diet has many benefits. I mean what the heck with all the scientific evidence how can one argue. So if not knowing isn’t the problem what is? For most people its probable many things like; procrastination, they’ll start a better diet next week but next week it gets put off to the next week and so on. For other people they don’t want to give up the tasty diet that they’ve gotten use to, these people think it will be too difficult to make a lasting change. Some kid themselves into believing that it doesn’t make that much difference anyway. Still for others it’s a lack of will power and the excuses go on and on. All these people are fooling themselves. They have themselves believing that to change to a high performance diet it would be painful and difficult when in reality their poor diet is causing them more pain and difficulty. Let me explain further.
Our bodies are a complex organism. In reality our body is an ever changing field of energy. It is constantly regenerating itself according to its genetic code. For example every 5 days we have a new stomach lining and every six weeks we have a new liver. This goes on and on down to the last atom in one year. That’s right, science has discovered that through our cells dieing and regenerating new ones we have a brand new body every year. The food we eat not only gives us energy for moving and thinking it also gives us the building blocks that enable our ever changing field of energy to continue to reinvent itself. Sure we can survive without the optimum diet but we cannot strive without it. Without it our bodies and therefore our lives are compromised. We have less energy for mental and physical work and play, we have a compromised immune system and get sick more often; in short we age faster and end up living with chronic health problems. Then most people will fall into the pharmaceutical and medical industry loop seeking their medicated cocktails that can keep people alive longer but cause many side effects and people end up living longer but with a lower quality of life. Its high time people take their health as a personal responsibility and start eating for health and energy and not just for taste bud satisfaction. And you know what, taste bud satisfaction is a learned response and therefore it can be relearned and changed.
For example up to the age of about 15 I really liked sweats but after I learned they were bad for my conditioning I stopped eating them, overall I started eating what I thought was healthy. After a few months every once in a while I would try a sweat drink or snack and didn’t even like the taste of it anymore. If you’re not already on a high performance diet you just need to get on one for a few weeks or so and change your eating habits. Once you do this and pass the test of time it will be easy. You’ve heard of certain aftermarket motorcycle products being referred to as a ‘must have’, well if you want to be a competitive motocross racer a high octane diet is a “must do”.
Referring to the title of this month’s tip “The Big Factor in Your Diet” this paragraph hits that nail right on the head. Intake timing is another important factor regarding nutrition. Most people have it backwards, by eating a light or worse yet no breakfast, a light lunch and then a heavy dinner. By doing this not only is one not getting the fuel they need throughout the day, but they are also making their metabolism slow down and convert carbohydrates into fat for storage. In order to get the full benefits of sleep you should go to bed with an empty stomach. I’m not saying you should go to bed feeling really, really hungry but you should have already eaten enough earlier so you’re food is already digested and left the stomach. The ideal timing intake is a heavy breakfast, a hearty lunch and a moderate early dinner. You can have a nutrious snack between breakfast and lunch and/or between lunch and dinner but don’t snack after dinner. And you should eat dinner 3 to 4 hours before going to sleep. This will give you the fuel when you really need it and allow your body to shut down for a deep sleep at night. You don’t want your body to be digesting a heavy late dinner when it’s trying to shut down for a good hibernation type sleep. Do you know where the word breakfast came from? It means break fast; to break the night’s fasting state. If you’re not used to this type of intake timing it could be difficult at first but you can do it if you’re persistent and make the adjustment gradually. Once you’re body gets used to it you’ll be running on auto pilot. The majority’s habits are not always best; just look around you at the average person’s physic and health. If you want to sore with the eagles you can’t flock with the sparrows.
Following are some meal samples and day and night race diet guidelines.
Some of you may have seen the meal samples chart in my Training and Diet Manual that comes with my MX Conditioning Video or DVD, that is a good one too.
Try not to drink a lot of liquids with meals, unless you’re very dehydrated, especially coffee or tea. They dilute digestive juices. Go easy on margarine, butter, maple syrup, ect.
You should have a good portion of fresh fruit with your breakfast. It’s good to add a ¼ cup of milled flax seed to a glass of juice. Add this to one of the following examples. Note; when eating eggs don’t eat more than two yokes a day, separate the yolks from the white on the other eggs.
1. Oat meal and toast or a good grain cereal and 4 eggs.
2. French toast or pancakes and 4 eggs.
3. Rice and 4 eggs or potatoes and 4 eggs and toast.
Add a salad made from good green lettuce or spinach and some raw vegetables.
1. Salad - Steamed Veggys - Soft Boiled Eggs.
2. Salad - Steamed Veggys - Soft Boiled Eggs - Pasta - bread.
3. Salad - Steamed Veggys – Grilled or broiled Fish
5. Salad - Beans - Rice.
6. Tuna Salad - Soft boiled Eggs - Bread.
7. Salad - Potatoes - Corn or peas with chicken or steak.
8. Salad – Pasta – Bread.
I know it’s difficult to get steamed vegetables so if you can’t get them eat a bigger salad and/or some brown rice or baked potato. I know many times you just have to get fast food or a sandwich, if so make the best nutritional choices available.
Dinner is similar to lunch. If you ate a heavy breakfast and lunch and had a nutritious snack between lunch and dinner you won’t have to eat a huge dinner just a normal one and that’s what you want. You want a relatively empty stomach by the time you go to bed.
You’ll notice that I emphasized salad, steamed veggys, soft boiled eggs, and fish in the lunch and dinner selections. You can have chicken or steak once in a while, but grilled or baked fish is better.
It’s difficult to put all the foods of this list, of course there are many other meal combos and foods you can eat. Just try to get your proteins, carbos and fats from good natural, fresh sources.
As mentioned earlier it’s important to have 4 or 5 small meals a day. The best way to do it is to have three meals a day from the above selections and have one or two smaller meals throughout the day derived from any combination of the above. Fruit and some raw almonds is also a good way to go for your between meal snacks.
If you really do the diet thing right it will still take about two weeks before you can expect to see noticeable benefits. It’s not going to happen in just a few days. So stick to the plan.
HOW TO FUEL UP ON RACE DAY
Eat a good breakfast from the breakfast examples.
Now, for the rest of the day, you want to time your food intake in the longest breaks between practice and each of your motos.
Your next meal or snack could be something like a peanut butter and jelly sandwich or some fruit with almonds or a turkey sandwich or some sports nutritional products that you like. Then for the remainder of the day, choose from one of the above as needed.
Remember to stay well hydrated by drinking a lot of water and/or sports drinks. Don't mix sports nutritional products with other food. These products are designed and work best when taken on an empty stomach.
With most of the sports nutritional products, wait at least 40 minutes before or after you eat. With most of the sports energy drinks, wait at least 20 minutes before or after you eat.
These guidelines will keep you fueled up so you have plenty of energy throughout race day and at the same time you'll feel lite and ready for action.
The best food intake for night races is very similar to day races. Now you have time to eat a good breakfast and lunch. Than instead of eating dinner you would eat the same as the day meal plan starting after lunch.
Professional Motocross Trainer
If you're serious about improving your motocross fitness you may be interested in my MX Conditioning DVDs which include a lot of info about nutrition. Feed you body nutrient dense race fuel! Or you may prefer one of our three Instant Access Video On Demand subscriptions.
Is fear a good or bad feeling to have while racing? The answer is yes... and no. You should have just a little bit of fear but not too much. There’s that balance thing again, for everything in life and especially racing. When you do something like race motocross/supercross/off-road, etc, where a little fear is involved, all your senses are heightened. That little bit of fear turns on all your primordial energies. Your adrenal glands are activated, you have better concentration more blood is pumped into the muscles, your pupils dilate for better vision, and in short, your strength, endurance and reaction time are increased. You are ready for action. On the other hand, if you have too much fear you tighten up, your mind begins to race and you loose concentration.
Think about this simple test for a moment. If we have two people, Harry and Chester, Harry is normal regarding heights but Chester is afraid of heights. We have a strong board that is twelve feet long and eight inches wide. We extend this board 3 feet off the ground and have Harry and Chester walk across it for $10.00. No problem, one at a time they both stand at the end of the board with relaxed muscles, steady concentration, looking out in front of them at the board and walk across it easily for the $10.00.
Then we extend the board 50 feet in the air between two buildings and ask Harry and Chester to walk across it for $100.00. Harry is first; he stands at the edge of the board ready to walk across it. Harry has just enough fear to turn on all his senses, and he is 100% concentrating on his goal, walking across that board. He makes it no problem and collects an easy $100.00. Chester is next as he stands at the end of the board. His breathing is short and shallow, his muscles begin to tighten, the palms of his hands become wet and clammy, he feels a lump in his throat and Chester’s concentration is interrupted with thoughts of falling to his death or serious injury. Chester’s fear makes his goal of walking across the board much more difficult. Objects are those frightful things you see when you take your mind off your goals. It’s the same kind of thing when it comes to racing; too much fear makes you perform much worst.
If anyone tells you that they don’t have any fear when they race, they are not being honest with themselves or you. Everyone has at least just a little bit of fear when they race. And besides, if they didn’t have any fear at all, they wouldn’t be able to perform as well. Remember, just a little bit of fear is enough to make it important enough to kick in the primordial juices without getting too much fear to tighten you up. So how does one produce just the right amount of fear without red lining the fear factor? Well, I don’t think anyone has a problem with not having enough fear. The question is how does one not have too much fear while racing? In short, the answer is confidence. The dictionary definition of confidence is: trust, reliance, self-assurance.
If you have too much fear while racing or even riding a motorcycle, then you don’t have enough confidence in your abilities to do the job and the fear should be there. It’s there for a good reason; to keep you from getting hurt. The only way to get over the too much fear problem and to acquire the confidence is to earn it by being prepared and knowing your limits, not riding beyond your abilities. The following list breaks down the preparation and how to recognize your limits factors for an easier understanding.
Being in good physical shape
If you’re out there racing or even riding and you’re not strong and in good shape, you’re just asking for an injury. And besides, you can’t ride well if you’re tired anyway. This is a big factor in earning that confidence, you have to put in the consistent hard training in order to get and stay in good shape. It’s important to be at your ideal weight and not be over weight so a good common sense diet is also necessary. If you don’t feel strong the fear factor is going to go way up. To get the most effective diet and training methods for motocross, check out my Motocross Conditioning Video or DVD from my website.
Getting enough seat time
There’s no way to feel really comfortable on the bike and not have too much fear unless you have ridden and still ride a lot. There’s no substitute for having the feel of the wheel so to speak. When you have a lot of riding time under your belt, the bike becomes an extension of your body and you know what it’s going to do before it does it. This way you can stay ahead of what is happening instead of not being sure and trying to catch up with it. How can you not be very afraid if you don’t know what that bike is going to do? If you’re going to ride really well, you have to put in the seat time.
Having a well-prepared motorcycle
If you’re riding a worn out bike, it’s only a matter of time before it breaks and you sure don’t want it to break on the face of a big jump. A serious racer has to have well maintained equipment. You or a mechanic has to go over the bike every time between rides. Every time before you get on it, you should have a checklist to go through. Things like: is there enough gas? is the chain adjusted correctly and oiled? Is the tire pressure right? Are the spokes tight? Are the linkage bolts tight? Are the controls working properly, especially the throttle? When you know your bike is going to do its job, it takes away a lot of fear and doubt.
Don’t take unnecessary changes
Whether you’re racing as a professional or an amateur, just go out there and have fun and do what’s necessary in order to reach your goals. If there’s a big double or triple that’s beyond your current abilities and no one in your class is going to be jumping it anyway, don’t be thinking you should try to jump it. If your thinking you should be pulling off some free style moves forget about it. Do you want to be a racer or a free stylist? If you’re finishing practicing for the day and your friend says, "Come on, you gotta try this jump I just found!", forget about it. Tell him you’ll check it out next time. Do what you feel is necessary and enough and leave it at that.
Recognize your limits
Every man or women has to know their own limits and you always have to stay within those limits while racing or riding. Racing is all about being on the edge, but you better know exactly where that edge is and don’t go over it. It’s better to slow down a little, get some points and race again next week than to crash and burn. Once you acquire a good portion of experience, it's really pretty easy to know where your limits are (you can feel them).
When you’re flowing with the track and riding smooth, you’re within your limits. When you start to make mistakes like missing a line, making a bobble here and there, when your arms are pumping up and/or you’re getting really tired, when things begin to happen faster than you are anticipating them to be happening, these are signs of going over the edge. With the correct types of preparation and practice over each week and month, you should be able to increase your limits, but you have to be consistent and it takes time. Don’t try to rush it by riding over your head or it will end up taking you more time to improve. Remember to feel your limits and don’t go pass them.
When you have these five previous categories covered, you will see the strangle hold of fear dissipate. Of course, as I explained earlier, there is always going to be some fear but it’s a good fear, one that will make you pay attention and heighten you abilities. Don’t ever take anything about racing or riding for granted. Just about the time you do is the time it will jump up and bite you. Always have that special kind of respect for it and make sure that you are always prepared and using your head every time you throw a leg over your iron horse.
Over the years I’ve had a lot of riders, both young and older, tell me that they are having trouble jumping doubles. They say they can jump the same distance on a tabletop jump but they are afraid to jump that distance over a double. They are asking me how they can overcome their fear and do these doubles. Sometimes these riders are at my motocross school and are asking me this at the beginning of the school. I say, well I’ll watch your jumping techniques when we cover jumps and we’ll see what we can do about it. When I’m asked this question, I pretty much know what to expect and most of the time I’m right on the money. Their jumping abilities are in need of some serious improvements before they throw themselves at the mercy of the doubles. They say that they can jump the same distance on the tabletops but they don’t land on the down side every time. If that were a double, they would be doing some serious case landings and getting rebounded over the bars. They also have trouble controlling the angle of the bike in the air. Sometimes the front end is too high and sometimes it is too low. These are riders that are missing one or more of the five qualities listed above. I always tell them the same thing, that they should not be jumping doubles yet and that there’s a good reason for their fear. If and when they develop the control to jump and land just how they want to every time over safer jumps, then they will not have that terrible fear and they will possess the confidence to do the big doubles, big doubles no troubles.
How does one acquire that confidence? Well, when we’re talking about big doubles, you first have to practice the proper jumping techniques over and over again on safe, forgiving type jumps, such as tabletops and/or step-ups. Once you have mastered the proper jumping techniques and you can feel the compression and rebound part of the jump so well that you can automatically react to it through your nervous system’s automatic reflex reactions, then and only then will you conquer the big no forgiveness doubles. Achieve the five steps above and you will conquer all but that little bit of fear that is suppose to be there. Mother nature cannot be tricked or cheated; she will give up to you the object of your desires only after you have paid her price.
Professional Motocross Trainer
If you like this riding tip, it's just the tip of the iceberg. Get all the riding techniques and practice methods that will elevate your riding skills For REAL from our Motocross Techniques/Training DVDs or one of our three Instant Access Video On Demand Subscriptions.
This technique is similar to the previous technique of carrying the front wheel over an obstacle. When you hit a jump with both wheels, you are going to go higher and further than if you had wheelied over it. Of course, this technique can only be used in certain situations and on certain kinds of jumps (usually from slower speeds and more rounded jumps). You can’t do it on higher speed, steep jumps or you’ll endo quicker than you could leave chili in your shorts. You may find yourself in the middle of next week before you knew what happened. But in the correct situation, this technique is a big time saver.
The art of wheelieing is more than just cool. It’s also faster and if that front end gets up there too high by mistake, you’ll know how to handle it (assuming you’ve read my previous nine tips of this series.
Professional Motocross Trainer
If you like this riding tip, it's just the tip of the iceberg. Get all the riding techniques and practice methods that will elevate your riding skills For REAL from our Motocross Techniques/Training DVDs or one of our three Instant Access Video On Demand Subscriptions.