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      At Motocrossnites.com we want you to keep your bike strong and looking good! We also want you to be in shape and have your best chance at competing at your level of confidence! Motocross racing and Dirt Bike Racing is very competetive and challanging. You need to be ready to compete at any level.We carry some great Motocross DVD's to help you get ready for what to expect.
                                                        ENJOY THE EXCITEMENT!

Tip #1 - Preseason Training
Tip #2 - Simple Bike Maintenance but Important!
Tip #3 - Suspension Tuning Tips
Tip #4 - Strength Training for Motocross


Tip #1 - Preseason Training

Off season MX. We know that your wanting to race and practice but this is the Midwest and we must wait for the season and weather to turn nice, your thinking" I'm ready to race" well are you? It is guaranteed that many racers go into the race season thinking that they are ready, well they are not! Why is that? Well many Racers feel that they have trained enough with simply lifting a few weights. Well lets think again, physical conditioning involves training the rider's body in flexibility, strength, speed, balance, and coordination, and finally, aerobic and anaerobic capabilities, rider's must stretch, both dynamically and statically .they must lift weight in a balanced and appropriate volume, they must engage in change of direction and body control exercises, and finally, they must run, ride, and step their way to tip top cardiovascular shape. Over All a rider must have a capacity to move well, be strong, yet powerful, have a high level of body control, and be able to carry these qualities for as much of a race as possible!

As for mental conditioning, through a tough and consistent training process, is a way to stress a rider's mental capacity, a rider must have focus and confidence going into races. The overload of the physical and training must be appropriate enough to stress the athlete, but not overdo it. The combined blend of practice, physical training, and the diligence needed for recovery methods and nutrition, are elements that will take responsibility, work ethic, concentration, and determination that can only be decided in the mind and emotion of a rider.

Nutrition is the backbone to both areas. Energy is the key to all movement; so to correctly coordinate an eating plan will help bring the abundance of energy to the rider for activity. To eat property allows for quicker recovery between races and practice sessions, and also provides the body with a high immune system to ward off sickness, which keeps many riders out of practice and training sessions.

Thank You!
Check out more tips.


Tip #2 - Simple Maintenance but important

Chain + Air Filter
Dirt bike maintenance is one of those things that we know we should do but it doesn't always get done. I mean, we'd all rather be riding right? Maybe so but it's never much fun when your bike expires halfway through a moto. A good dirt bike maintenance schedule will include tasks that should be done every time you ride, in between outings and periodically through the race season. Here's a list to get you started every ride.
  • Check your chain tension and lube it if necessary.
  • Check your air filter is clean, change it or clean it if required.
  • Give the bike a general going over to check for loose bolts, spokes and that everything is where it should be.
Motorcycle chain tube and chain maintenance
Motorcycle chain lube and general chain maintenance can be something that's easily overlooked but considering the amount of strain and abuse your chain and sprockets have to take it pays to keep your maintenance up to scratch.

Chain tension
Check your manufacturer’s handbook for the correct tension for your bike. The general rule of thumb is 15-20mm (.59in-.78in) with the swing arm horizontal to the ground. Have a friend lean on the bike and compress the suspension until the swing arm is horizontal then adjust the chain to the correct amount of play, then when you have the bike on a stand with the rear wheel off the ground measure the amount of play so you'll know for future reference.

Motorcycle chain lube
Most of the motorcycle chain lubes being made by the major manufacturers are all pretty good, they tell you their product is the best of course, so there are really only a few things to look out for. Look for a lube that is colored so it's easy to see where the lube is on the chain. Depending on the type of riding you're doing may affect how sticky a lube you use. Bel-Ray chain lube is very sticky on the chain but when it flung off it made a real mess all over the wheel and under the rear guard of the bike. You may want to use a chain lube which is thinner and will not make such a mess. Consider the type of riding you do, if you're out on the trail all day then go for a thick sticky lube, if you're at the track and can re-lube between each moto then go for a thinner motorcycle chain lube and save yourself the mess. When you apply the lube, spray it on the inside of the chain where it contacts the sprockets where you need it the most. This is probably one of the best tips I know about chain maintenance, never leave your chain wet. Once they start to develop rust around the pins that run through the rollers, the chain will deteriorate quickly. After you've washed your chain and given it a good scrub, spray it with de-watering fluid, particularly with non o-ring chains. Still use your motorcycle chain lube but the chain lube doesn't usually cover the surface of the chain completely. Also if you come home from riding and aren't going to wash your bike right away, give the chain a quick spray.

One other tip to help maximize chain life is to regularly change your front countershaft sprocket. Considering that the front sprocket will do about three rotations for every one rotation of your larger rear sprocket, it makes sense that it will wear quicker. Replace it regularly and you will get a longer life out of your more expensive rear sprocket and chain.

Motorcycle air filters
Cleaning motorcycle air filters is one of the worst jobs I know with bikes, so here is the method I use. Put on some gloves and give the element a good cleaning in some filter solvent. Once you've squeezed the entire cleaner out of the filter (squeeze, don't wring the filter, you'll damage the foam), give it a good wash in warm soapy water and rinse.

While you're there give the filter cage a clean too. Again squeeze the excess water out and leave it to dry. Buy a couple of bottles of good motorcycle air filter oil, and pour them into a container. Dunk the filter element in the oil making sure it's completely soaked and then squeeze the excess oil out, fit the element to the filter cage and put a thin smear of grease around the lip of the filter so that it seals well in the air box. While the filter element's out check that the boot that runs into the inlet of your carb is clean, carefully give it a wipe out if necessary. Fit the filter to the air box and you're done!

A good idea is to have 2 or 3 filters, this is handy on race day so you can just change the filter element out with a pre-oiled one and also you can dean and oil all your filters at the one time.


Tip #3 - Suspension Tuning Tips

Pro Works Racing - Suspensions + Engines
With Motocross suspension we must first consider! Is this a new bike or Used? Then what is your weight? Let’s start with the used bike, you need to ask questions about the last rider- how much and how hard did he ride? How much did he weigh? If it’s a new bike then we need your weight as compared to what the factory set suspension is! Well as you can see this is a little more involved than just turning the clickers. The best bang for your buck is to get some advice from a qualified suspension guy! The last thing that you want or need to do is get out on the track with a bad or incorrect set suspension. This can be a bad thing if and when you decide to start running hard. Can you say Crash?

The basic suspension settings are:

#1 - Setting the sag
The sag of your bike is determined by the rate of your spring and the amount the spring is pre-loaded. Sag is very important. Take your time and do it right. Step One: Put the bike on a crate or stand so that the weight is off the rear wheel Take a measurement from the center of the axle to a solid point above. Bike....A seat bolt usually works. Write this measurement down! At this point you need another person to read the tape measure. Step Two; Take the machine off the crate. Put it on level ground (Preferably your garage floor). Bounce lightly a couple of times. Position yourself in the neutral position of the seat directly above the foot pegs. Keep one foot on the floor. Have your assistant measure again using the same points of your first measurement. Write this figure down below the first measurement. Subtract measurement (2) from measurement (1) Example: 600 mm-505 mm 95mm = Sag Step Three: Check Static Sag* Note: with the race sag set at 95 mm, the proper static sag should be between 15 mm and 25 mm (1/2 -1"). If the static sag is less than 1/2" you need a stiffer spring. If it is more than 1" you need a lighter spring.

#2 - Setting the Rebound
The rebound of your shock should be within two clicks in either direction. Due to personal preference, that's not always true. You should, however, be somewhere near the center of the adjustment range. Step One: When the sag is properly set, take a few laps around the track. Find a fairly long straight away with some breaking bumps going into a corner. Subtract or soften the rebound until the rear end starts to feel a little springy or loose. Then turn the rebound screw in until that springy sensation goes away. Step Two: Find a jump that launches you out a bit. The wheel should hit and absorb, but not bounce off the ground. If it bounces, add rebound. Step Three: Go to a section of whoops or rockers. The bike should track straight absorbing the bumps and the rear wheel should return quickly to the ground so as not to pack-up. Packing is caused by the wheel not coming back fast enough from the last bump to be fully extended to absorb the next bump. If packing occurs, back off or soften the amount of rebound damping.

#3 - Setting the Compression
With the sag and the rebound properly set, find a corner on your track that has sharp choppy acceleration bumps leaving the corner. Here the bike should follow the ground and react to these bumps. If the rear wheel seems to lose traction or bounce over the tops of these bumps, soften or back off the compression. Next-Try some rough sections, a few jumps, and a couple of G-outs. You should bottom on the worst places on the track, but it should not be a bone jarring experience. We tend to try and keep the compression damping adjusted to the lighter side and control bottoming with a bit more spring pre-load. Remember. Your external adjusters are primarily for low speed adjustments.” Note: These tips are only starting points and not necessarily correct for everyone. If you are having trouble, this will get you in the ballpark.*lf you have exhausted yourself with tuning and still can't get it right, you may want to consider a revalving service.

Let us give you a great tip! We highly suggest giving PRO WORKS a call.

Pro Works Racing
1403 South Main St.
Highlands, TX 77562
1-281-426-7977
www.ProWorksRacing.com

There is almost nothing more critical to winning than having the right suspension. PWR has years of experience designing suspensions for professional riders. PWR has taken that experience and applied it to amateur racing. We listen to each rider to determine exactly what will be the best set-up for him or her to succeed. for a list of what suspension modifications they perform and their prices. Please call with any questions you have about their suspension modifications. Pro Works Racing.


Tip #4 - Strength Training for Motocross

Strength Training for Motocross!
It's no secret that weight training is not a Racer's top priority. If it were, you would probably be looking at a different web site: one on body building not motocross. Strength training is a smart supplement to any racers program because it strengthens muscles and joints, which can not only help improve lap times but prevent injury as well. Anyone can go fast for a lap or two on a smooth track, but when the track gets rough and you have to manhandle the bike, strength training will prove to be an invaluable asset. Racers need a strength training program that targets key muscle groups and keeps them in balance. The following program is based on four basic principles that will no doubt improve not only your strength but your lap times. The program focuses on exercises that are total body movements that are sport specific to motocross.

The posterior chain - Simple Principles.
  1. Work the muscle groups in the posterior chain (back, hamstrings, and calf’s). The muscles in your back are as equally important in maintaining a proper riding stance as in the chest, shoulders, and quads. A weak posterior chain will lead to a slumped posture and fatigue the chest, shoulders, arms, and quads more rapidly. A strength imbalance between the front and back of your body can lead to general fatigue and poor riding style as the race progresses.
  2. Strong Core Muscles are Key: core muscles are responsible for maintaining good posture and eliminating lower back pain, and act as the base of support for the entire body. Proper training of the core region is imperative to maintaining proper form and function during a race. If the core muscles are weak, a rider will alter his or her posture and riding position, therefore transferring work to the weaker shoulders and arms. When this happens, the arms, shoulders and even legs do more of the work and become fatigued quickly.
  3. Weight Train for Strength not Endurance: lifting heavier weights for fewer reps is necessary for building strength. Strong muscles increase the stability of your joints which reduces the wear and tear on ligaments, and will help you Recover when a lot of strength is required to recover from a big swap or for the unfortunate time you come up short on A jump and case it.
  4. Concentrate on Total Body Movements: The key to an efficient total body strength program is to incorporate exercises that require the use of multiple joints versus isolation exercises. For instance, exercises like a step-up press, dead lift, and power clean, give greater overall strength benefits in less time than single-joint exercises like bench press or bleep curls. By performing exercises that are multi-joint oriented (and sport specific to motocross) you will be sure to gain the required strength while keeping gym time to a minimum.
Exercises to help with this plan! If you don’t know how to do these exercises go get a Muscle and Fitness Magazine! Its best to do the exercises in sets of 3, Remember that when you’re done, if you still have energy left over then you need to Increase the weights!

Work Out A.
  1. Step-Up Press
  2. Chin-Ups
  3. Bent-over Row
  4. Stability Ball Jackknife
  5. Dead Lift
Work Out B. (2 days later)
  1. Squat-To-Row
  2. Bench-Press Pushup
  3. Overhead Lunge Press
  4. Swiss Leg Curl
  5. Power Clean
This will get you on the correct path for your motocross racing Strength and Endurance! Eat right and drink the proper amount of fluids. Protein shakes help rebuild those sore muscles!
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