Texas Nationals: How To Warm Up For Your Motos.
Many riders seem to overlook this aspect of racing but we consider it to be extremely important. So should you. At MTF we invest a lot of time developing specific warm up protocols for each individual rider but there are some basic fundamentals which should help you.
First you should understand that the main goal of warming up before a moto is to prevent injury to tendons, ligaments, and most importantly, joints. If you strain or tear one of these you’ll be off the bike for a while and regaining full strength can be a battle. The second reason to warm up well is to get your muscle temperatures up and blood flowing so that they are more relaxed when you ride. This can help delay the tightness that causes arm pump.
Follow these simple steps for a great warm up routine:
Begin with a cardio warm up as close to the race start as possible. In reality this means 30 minutes or so before your moto. Use a stationary bike or a Concept2 rower at light to moderate intensity for between 5-20 minutes depending on the air temperature. Be careful not to overdo it as you don’t want to exhaust the muscles now.
2. Stretch out every muscle group beginning with your neck and working down to your toes. Try to hold the stretch to allow the tendons and ligaments to elongate. Don’t bounce but instead be smooth with your movements to prevent injury.
3. Keep stretching all the way through staging and even on the gate. If you have any specific problem areas keep stretching those.
Hopefully these tips will help you be better prepared next time you line up on the gate.