The current trend in motocross conditioning, made popular by Ricky Carmichael, Chad Reed, and now James Stewart is long-distance road cycling. Given the apparent similarities between the two sports as well as the backgrounds of their trainers, it’s easy to see why these athletes would incorporate some form of cycling to improve their conditioning.
Indeed, research has shown that cycling can significantly increase cardiac output and glycolytic and oxidative enzyme activity in the working muscles. In addition, peak leg blood flow can increase by as much as 20%. Yet, despite these positive adaptations, cycling is, and always will be, incomplete as a training method for motocross since it exclusively challenges the lower body.
With motocross’ significant and simultaneous demand on the muscles of both the upper and lower body, a truly comprehensive training program must include some form of upper body exercise. The only question is: what form should this exercise take? To answer this, we must look beyond traditional training means.
Research on rowers has demonstrated an almost 50% higher upper-body work capacity than untrained individuals. This performance advantage has been attributed to an almost 60% increase in oxygen uptake, a 180% increase in lactate clearance, and a 40% higher arm blood flow! (Arm pump, anyone?) Whole-body maximal aerobic capacities (VO2max) of competitive rowers are also among the highest ever recorded with anaerobic thresholds reaching 85-95% of VO2max. Astounding numbers to be sure.
Furthermore, with an equivalent contribution from the lower body, rowing recruits approximately 75% of the overall muscle mass. Interestingly, the bilateral leg strength of rowers is equal to the sum of each leg independently (1+1=2). This is not the case, however, in cycling where two-legged strength corresponds to approximately 80% of the sum of the strength of the right and left legs determined separately (1+1=1.6). This has important implications for motocross as you might imagine.
We have been using the Model D with the PM4 performance monitor from Concept2 for quite some time with outstanding results. In addition to the aforementioned endurance benefits, it’s simply a unique and fun way to cross train. If you are serious about your training you owe it to yourself to incorporate rowing into your overall program. Even if you don’t, your competition will.
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