Following Fedorow | Training Tips From Ryan Fedorow

Ryan Fedorow has a role in the success of Wil Hahn and Davi Millsaps, but his work as a personal trainer is seldom seen. He is alongside them through most races and spends long hours during the week keeping them on task and focused. Between practice sessions at the San Diego Supercross, we took a few moments to discuss his background and areas he feels are important and sometimes overlooked in training…

“I raced motocross growing up and have been in the industry on the rider’s side. I am a certified personal trainer and also race mountain bikes in the Cat One (professional) ranks. I know my body and what it takes to get myself to an elite level in mountain bike racing, so I think I have a good idea of what it takes to be a good motorcycle racer, because I know the balance for each sport.”

“Fuel is the number one thing that will help your body go through whatever event you are in. I think carbohydrates are one of the most overlooked things for a racer. For people that want to lose weight, you obviously shouldn’t eat as many carbohydrates, but a racer or someone in an endurance sport should use them as fuel. They have to be the right type of carbohydrates and I think that, along with timing of nutrients, is important.”

“You need an overall base for performance, strength, and cardio. I would say that most people tend to focus on strength training but a big, bulky body is not the most efficient when riding a dirt bike. While you need to be strong, you don’t need to focus on just lifting weights in the gym or doing curls for the girls. You need a good balance of strength, fast twitch exercises, and a lot cardio. This is an anaerobic sport, which is more or less how high you can keep your heart rate for how long.”

“There is a little more volume involved for outdoor training, but realistically it is close to the same as Supercross because you are on the bike for 35 minutes outdoors compared to 20 minutes in Supercross. In that period of time outdoors, you will have a lower heart rate versus holding your breathe in a very anaerobic Supercross race. It kind of balances out, because you spend an hour and a half on your motorcycle outdoors, and in Supercross it is an hour total. It is a little bit different and you build a little volume and a higher threshold in Supercross when it is more anaerobic. I think they are both equally important to have a good base in, and you build your fitness from there.”