racing bike pump
How to improve endurance riding?
What are your guys tips on improving endurance riding? I do cardio about 4-5 times a week but I still get soo tired towards the end of the race. I’m not big into lifting weights cause I’m a chick and I heard that increases arm pump. Any ideas fellow dirt bike racers?
To be able to stay the distance when you are looking at being on the bike for extended periods you do need some strength but that does not really mean typical weight lifting as that would only build muscle in the wrong areas. Heavy weights can increase your chance of arm pump but using lighter weights with more reps usually helps to prevent it. You also need aerobic fitness which you can get by taking up an aerobic class and attending a couple of times a week or doing some cycling on a bike or even skipping rope. When you do your cardio as you mention make sure you have a protein drink straight afterwards and there are drinks available that don’t increase your weight so go to a health store and enquire about what would specifically suit you. You can buy already made up pack drinks just straight from the supermarket or larger containers of powder that you can mix your own from a health store. The other thing that you need to do is try to get as much seat time on your bike as you can as that is the best way to build up your endurance. Eating well is also important and as the other answerer has already mentioned pasta is great. On race day you cannot go wrong with heaps of bananas. Honey sandwiches are also good and if you need to put on a little more condition I know one top rider who used to snack on chocolate baby custard in between races, straight from the tin. Hydrating your body prior to racing is also important and you should start at least a day before your race and try to keep sipping water and alternate power drink like gatorade on race day. If you can or don’t already have one get a camelbak so as you can drink while racing.
Have a look at this site as well as they have some helpful ideas on exercising specifically for mx riders. http://www.racerxvt.com/article/strength-training-for-motocross-principles