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@@panic-revv85 yes, you can tell he’s done plenty of strength training! Strong dude!

@@metalpower19 thank you! Glad to be back 💪🏻

Great advice! Thanks for sharing!

@@JCDdiver thanks for watching! Let me know if you have any other topics you want me to cover!

I would recommend lots of zone 2 and a solid strength training program. Those races can be long, so you don’t necessarily need to do the full race length as zone 2, but I’d for sure be doing one hour at a time.

@@iCinders Botox injection!

Good question. I think of it like a check list each week. If I’m not riding at all, I’ll try to do 30-60 minutes of (zone 2) three times per week. I’ll also 1-2 sessions of HITT cardio that’ll be around 30 minutes long each session. This is where I get my zone 4 and zone 5, through sprints. I don’t train zone 3 hardly ever. If you ride a couple days per week, I would keep the zone 2 days and get rid of the interval days. The riding is now your zone 4 and 5 cardio. Let me know if you have more questions!

Hope it helps you!

@@JacobPennisiMX is there a way to direct message you

Not on UA-cam. Message me through instagram! @jacob_pennisi

If you find the answer to that, be sure to let me know lol!

I’ll add it to the list 😁 sorry about the delayed reply!

I personally wouldn't put a lot of effort into staying in zone 2 on the dirt bike. When you ride, your heart rate is elevated anyways due to adrenaline and cortisol and just more enjoyment, so to keep it zone 2 would be incredibly challenging and your effort would have to be so small. The thing we focus on is using other modes like cycling or rowing to build the cardiovascular system so that it's strong for us when we do get on a dirt bike. Then when we're on a dirt bike, we get our intense sport specific cardio. But the zone 2 cardio improves our capacity for all other types of cardio. Hope this helps! - Jacob

Hey good question, I would need to see you stretching 3-5 times per week, probably for at least 2 weeks to start seeing real benefits, but you may start feeling better almost immediately. Definitely takes a little time.

Couldn't agree more! It's because most successful trainers in the sport are retired riders and they just do what worked for them. That's why I make the content I do, trying to change that little by little and introduce some education to elevate our sport!

I’m glad!! Thanks for the comment! 💪🏻

Go to our website www.mtfmx.com to see what we have to offer!

The million dollar question lol. Check out my other nutrition videos and let me know if you have any other questions!

Thank you! Unfortunately that’s the usual recovery cycle right there lol. If you’re looking for more resources to help with your training, don’t hesitate to ask!

Is that how it goes? lol. I just want to be jacked and ride dirt bikes ya know? ;)

@@JacobPennisiMX yeah man just legit hit the weights, if you’re out of breath you’re getting cardio

@@JacobPennisiMX my cousin and I tried it. I cycle 100miles every Saturday and have done since 1992. He’s done nothing but weight lift for the last ten years, we went out on a bike ride and he had better stamina, recovery, speed strength and endurance. We’re the same height and build genetically. Obvs he’s massive muscular wise but he absolutely destroyed me

@@BlindingSun_ That's super interesting. I wonder if each pedal is just such a low percentage of his 1 rep max that his body just feels like it's barely putting out any effort. If there's one thing I know, there's a million ways to skin a cat/get the job done!

@@JacobPennisiMX yeah true, cycling does a good job but yeah his legs are stronger than mine and mine are comparatively huge for my body lol, running is a waste of time though and destroys yours knees after the age of 30

I guess percentage wise with the macros. You see dudes like Roczen, and Sexton for example with beast physiques, but also able to throw down motos. Thats what Im after

I appreciate your patience in my response! That's a great question. If you know where your macros need to be and you know where to put your calories for a deficit, maintenance, and a surplus, the next step would be nutrient timing. If you want to boost your energy for motos and be sure that it's not getting stored as excess body fat, it all comes back to energy balance and timing. What I mean by that is you want to place the majority of your carbs or even eat a few extra carbs 1-2 hours before your first moto, and in between motos to maintain energy levels. Once the motos are done and you can handle being a little more fatigued, you go light on the carbs to make sure your body is burning the fuel and is leaving not much left over to store as fat. The checklist needs to be as follows for a lean physique in order of importance - 1 - 1 gram of protein per pound of bodyweight 2 - hit the number of calories you need for your goal (cut, gain, maintain) 3 - Let the carbs and fats fall in with your lifestyle and how you eat, without going over your calories for the day. (since you're riding, you may eat more carbs than fats, but should maintain a minimum of 50-60g of fat per day regardless) 4 - Adjust the timing of your carbs around the riding to make sure you have energy when you need it. Hope this helps! Jacob

Where is your riding at in relation to when you lift? I.E. do you lift on Mondays and ride Tuesday, or same day? Just trying to get some more context!

@JacobPennisiMX I ride/race on the weekends, maybe one or both days. Workout mon-thurs or tues-friday depending how sore I am depending from riding. I haven't trained bench/deadlift in almost two months now and my arm pump is mostly gone. When I was doing those during the week, my arms would blow up every ride without fail.

@@shaynebrown131 I appreciate the reply! That’s super interesting. Everyone’s different and our bodies react to lifting in different ways. You’re not the only one I’ve heard that from. Our guys here at MTF don’t seem to have that issue, but they also get to ride 4 days every week plus racing on the weekends. Enough seat time seems to negate anything lol.

@@JacobPennisiMX haha yeah I have to work for a living at a desk, not riding for one. Different lives. I bet if I got to ride more wouldn't be an issue for me either

Good question. If you want to see meaningful increases in strength, twice per week would be awesome. If you want to make sure you maintain strength and maybe see slower increases in strength, once per week would be great.

Hey so sorry it took me this long to get back to you! That’s awesome Corey, people like you are why I make this content. As for your video idea, I will absolutely add it to the line up. That’s a great idea.

That’s a good point. Maybe I should come up with something else to call them. Any ideas lol?

​@@JacobPennisiMXzone 2, foundational? but then again when I think foundational I think core and trunk

Good question. It depends on what your training goal is. Walking can be great active recovery, but it’s unlikely to bring performance improvements unless you’re walking very fast on an incline. For general health, walking is awesome and it can help you recover from tough training. However, if performance is your goal, it would be ideal to go for something tougher.

I would say very important. The only way we can reduce our chance of injury is to strengthen the muscles and tendons around the joint! The anterior tibialis is almost always neglected!

Thank you!! 💪🏻

Couldn’t agree more.