Race pace and conserving energy in races︱Cross Training Enduro
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- One of 70+ free enduro training vids at www.crosstraini... Preparing for your first ever enduro race event or hare scramble? Some handy tips on race pace, starts, attitude, fitness, hydration, arm pump and conserving energy. It's easy to get stressed with your first hare scramble or enduro event!
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RACE PACE - LASTING THE DISTANCE
Long distance athletes train themselves to know how to pace themselves. For example, they may last three minutes at 90% effort, twenty minutes at 80% but an hour at 70%. You probably won't know how to pace yourself as your everday riding probably involves stops at corners and regular breaks. If you consciously decide to ride at a medium pace for an hour without a break you will probably find yourself exhausted for sooner than expected. Try riding non-stop for one to three hour lengths and at different speeds to learn how to pace yourself.
That adrenalin rush at the start is part of what makes racing exciting, but too much in your system quickly leads to fatigue, arm pump, and bad riding technique. At the start and throughout the race, remind yourself to stay calm and breathe - it's funny how often fatigue can be from riders holding their breath when they give in to that adrenalin rush! A lot of coaches and experienced racers say you need to remind yourself that racing is meant to be fun. Keep saying this to yourself and you will ride better, avoid arm pump and ride well. It also develops your mental resilience as you won't have your confidence shattered if and when you do crash and make mistakes. Music: www.purple-pla...
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First hare scramble was a few months ago. Started hard, passed everyone in my class for about 20 minutes, then pulled over to die a slow arm pump death. All that hard work was quickly lost... plus I had another 2 hours of riding. Awesome video.
+Jimstigator i deliberately went slow in my first event but still had arm pump within five minutes... but as per the vid they started with a lap of their endurocross track so i probably should have done some warming up first.
Thanks for the insight Barry! Goal for the first race is to stay relaxed, use proper technique, finish one lap and have fun!
Makes a huge difference 😁
You and those disclaimers. What a riot. :)
Great vid, as always. Good advice, too.
+Mark - thanks mark, i figure if i can get rid of extreme silliness in the disclaimer then most of the vid itself should be fairly sensible :)
Losing the mirrors, blinkers and other non necessary parts could help with saving energy as well. And smaller backpack is a must! I've seen riders with 6-8 kgs on their back on top of heavy armor lol.
got my first race a week from today, thanks for the advice. Mindset is everything!
+T. Klauser awesome, hope it's a good one! i had a coach telling me this stuff before my first event, but i still went out too hard... i needed to practice my race pace beforehand.
Perfect timing for this video since Iam having my first hare scramble next weekend.Riding my X Trainer that I bought thanks to this channel:) Cheers
X trainer is so good :)
+cicerobg sweet! how are you finding the xtrainer so far/
+CROSS TRAINING, ENDUROCROSS & ENDURO TECHNIQUES I am still trying to build up my old gumby skills but this bike is perfect for me ( 167cm:)). Easy to trow around and try "unthinkable" stuff. I just did my first pivot turn over a log the other day, something I couldn't imagine doing on my husky 450.
+cicerobg woohoo! great feeling when you nail your first log pivot turn....
Hell. I don't even have a bike right now... I dig the prologue and Monte-Python'esc humor.
Falling off loses massive amounts of energy - thats what Ive learned and concentrate on, exactly as you say - stop and take a few seconds to work out a tricky section and save time & energy. Great short vid again, suppose its getting too hot for you to ride !!! Bastards !! been rain, floods & storms here for weeks !! :-)
+Simon Konetsky still riding simon but yeah it's bloody hot so not bothering to film much at the moment. :(
Though I'm not setting any records running the semi-annual half marathons, the training has kept my cardio conditioning up to par. Would definitely recommend running or cycling to stay fit. Thanks for the great vids!
+Brian B. that's one of the spin offs from riding that i like... it encourages me to stay fit so i don't feel too wrecked after each ride so i run up some steep hills a few times a week.
Great stuff. I have only ever raced once, but would like to do a few more enduro races over time.
IMO one of your best vids
+Tklatti01 thanks Tklatti01, i had this one planned ages ago but just didn't get around to doing it. it seemed to be such good advice from experienced guys i had to pass it on.
I think this is excellent advice, thanks!
I've only been involved with two cross country races myself. One I raced in, the other I put on (long story...). Unfortunately there's just no cross country racing here in Alaska much to my chagrin, and my google ID expresses my frustrated fantasies.
Lack of actual races hasn't kept me from riding like I was racing. And though I'm terribly obese and out of shape now, still every time I ride is a race in my mind. In my leaner days I would put out full tank rides at a reasonable race pace. They'd run on average 2-1/2 hours and about 55 miles before the 450 EXC had to go on reserve, about 2 hours and 40-45 miles on the KX250's I ran before that. It wasn't non-stop, but the breathers were kept short and usually after the first half hour I could ride pretty much non-stop.
Over the years I found it useful to develop techniques for riding tired. As you discuss in this excellent video, there are many techniques for conserving energy. And that is an important consideration.
But I've never heard any dialogue on techniques for riding tired. Riding smoothly and with rhythm, good timing, throttle control and clutch work are all important, making the bike do most of the work for you. I've also found that maintaining a faster pace is also important; it can often take much more energy to ride slower. A base level of fitness is required to maintain that pace while tired. But even in my advanced state of age and waistline I often find it less work to gas it and go faster over certain trail situations than to back off and pound through. These are fairly advanced techniques, and the inexperienced could get in trouble pretty quickly. But it is something to bear in mind and work towards.
Thank you again Mr. Morris for another of your cinematic gems. I especially enjoyed this one!
+gncc1race a superb comment as always, with two of my favourite words in your comments, sagacity and chagrin. :)
sagacity... with two "a"s... I knew it was a word! But spell checker said NO! LOL!!
I know youse like to think of yourselfs as gumbys but I never realized how good you seriously are until I got a gopro myself, then I realized if anything looks the slightest bit hard on camera its proberly complete hell in real life haha,some pretty good hills there by the looks of it,some time this year I'm hoping to go in my first enduro race,dont think itl be anything like wildwood rock but should be good :) if your ever short on ideas you could possibly do a vid about different riding styles in different terrain (eg I notice on the really loose stuff sometimes its acctuly eaiser to just roost the whole way to the top of the hill) happy riding!
+Dbikekid very true, much as we go on about avoiding wheelspin, there are definitely times momentum and roosting are the only way to the top, even for the very best riders
+CROSS TRAINING, ENDUROCROSS & ENDURO TECHNIQUES btw your hate for four stroke riders makes me love your channel that much more honestly mate just don't stop,you don't have to feel bad at all no body likes them.
+Dbikekid lol the crazy thing is i actually like four strokes and it's mainly what i rode until i started the cross training... those thumpers are just too heavy for the tight technical stuff. :)
there extremely fun on a wide open trail and they have a cool power delivery but I still hate them and wonder about the mental health of someone who purchases one,haha I'm a skinny bloke ill stick to my 125 its super light so I don't even have to hop logs I just lift the bike over,super safe and I garuntee itl work every time best technique there is
Thanks Barry!
As a short 200+ pound powerlifter who gets absolutely destroyed in enduros due to a lack of cardio conditioning , I can say this is awesome advice.
That course looks like a bitch too
+MrButterpantz the man made obstacles at the beginning are a killer... there are a few easy flat bits but the majority of the 13km loop is steep and rocky.
If you get a chance check out any vids of the recent extreme enduro at TONG here in the UK - see what our weather has been like and what its like here :-)
Oh for some sunshine ....
+Simon Konetsky LOL oh for some lack of dust and heat here :D
great info!!! love these vids
+John Hailey thanks john!
In dire need of a Wonderlight treatment Do they have portable refill kits? I can hook that up to my personal valve and blow myself up. Kittens... I always stop for kittens, and squats, I always stop for squats. I give you props for completing one race, something I could never do.
+sassed1 2many ... and i barely finished the second event either! i was a bit crook and in each race i was on the verge of throwing up on the final lap.
This vid wouldve been useful before december 13 which is when i entered my first race which was a fairly easy sprint enduro
+Christian 777 how did you go christian? i had this vid planned ages ago but only just got around to it now :(
+CROSS TRAINING, ENDUROCROSS & ENDURO TECHNIQUES i placed 9th out of 22 in my class which is the kids class i mightve placed better if i didnt get stuck it was muddy and i slipped and crashed into trees but my 250 is still to big for me so i had to wait until someone came by willing to help
+Christian 777 good one, placed in the top half!
Great.
One more piece of unsolicited off road sagicity. (Is that a word? Well it is now...) A number of years ago a great American off road hero, I can't remember who, once said "Remember to go fast on the easy parts!" That sounds funny, but it's so true.
Eddys Extreme Tong - try that
Great video (as always) B)
Hey, can you give me the model name of the grey technical wearing that you usually use? I love it :)
Keep riding ;)
+Magic Ferra grey technical wearing? sorry not sure what you mean....
+CROSS TRAINING, ENDUROCROSS & ENDURO TECHNIQUES Oh sorry, i didn' t explain... i mean your enduro suit (hope that you will understand) :)
+Magic Ferra no problems magic ferra. i was wearing fox body armour. it was too hot and i went to hospital with heat stroke. :( next time i would not wear armour.
+CROSS TRAINING, ENDUROCROSS & ENDURO TECHNIQUES Oh! I'm sorry for u :(
However, for "enduro suit" i ment the grey pants and jersey that you usually wear... It looks soo cool and i want to buy it :)
+Magic Ferra that's the klim mojave riding gear. i did a review here: th-cam.com/video/TLb7nHCx4Wc/w-d-xo.html
Who is racing in this video
+Michael Pearson me
Have you made a vid on hydration packs? Bad memory
+Justin F not the actual packs themselves but they get discussed in general terms in the hydration vid i did... there was a link to it at the end of this vid.
I live near Camden nsw and was interested in getting into enduro racing do you know of any clubs near me?
+Brendan S there's a list of clubs on the motorcycling australia website
How would one go about entering their first local enduro?
+SAFF which country? most events in australia are FIM-sanctioned so you need to get a licence from motorcycling australia www.ma.org.au/ i would assume it's similar in other countries?
+SAFF The Sprint Series enduro races are really good for beginners. I have done one and it was easy as and really fun!
I'm from Queensland
+SAFF you can get your licence through motorcycling queensland then: www.mqld.org.au/en-us/getinvolved/getalicence.aspx they have a list of clubs too.
So you have to be a member of a club just like motocross?
is this from the wildwood rock extreme enduro
+mgrif68 yup. very hot in 2014 and i didn't even make a lap before i got heat stroke and wound up visiting the local hospital. :(
Ha this is nice. 2nd time I am first
I'm only here for the comments from William Zoom
+sapman71 me too. would have stopped doing these vids ages ago otherwise.
th-cam.com/video/y-BdWnn6-Uc/w-d-xo.html
Check out this rider, he is a well trained trial rider.
I managed one lap of a six hour enduro and even got lapped twice by his holiness Jarvis.
+Simon Fry he's crazy fast even though it doesn't look like it. if i didn't get heat stroke at the wildwood rock extreme enduro i might have got two laps in if i was lucky, jarvis did 13. :(
It was my first race,but damn I was way out of my depth,I did 20 mile lap in 2 hours he and the rest of the fast boys did it in 45 mins,he seemed to float past me.lol
I told a noob that was suffering from arm pump to drink pickle juice, he swears by it now.
Mind over matter. Whatever, he stopped complaining.
btw-I've seen the word "breath" on my pitboards more than I care to admit.
+Tony Harrell you often see the 'breathe!' in moto gp events too, seems to be an issue for the top guys in all types of racing
is this Tony Harrell from California?
+Twistygrip KLR No, sorry. I'm in NC
Ok. My dad had a close friend with the same name in California.
Thanks