Monday Morning Coffee

Monday Morning Coffee

By Billy Rainford

Welcome to the first Monday Morning of 2016. Did you have a great and relaxing Holiday season? Did you make some unreachable resolutions for the New Year? As members of the toughest sporting group on the world, we know better than to promise ourselves we’re going to win A1 or the MXON this year. Regardless of your feelings toward New Year’s resolutions, we know one thing – they need to be realistic and attainable.

One way to make yourself a better rider this year is to be in better shape. You still need to get through corners faster, but that only comes from riding. Fitness is done from now until the beginning of the season. I’ll talk about something I know a little about…running.

I know it sounds crazy now, but this actually becomes enjoyable.

Become Someone Who Actually LIKES Running

Unless you have an actual injury or problem, attacking running the proper way is doable for anyone. There are always those who simply blow off running with the flippant statement: I can’t run, it hurts my knees. Well, I’m here to tell you that if you go about it in a gradual and thoughtful way, you, too, can become, dare I say it, a runner.

The first mistake EVERYONE makes when they try to start running is doing too much too soon.

Think about it, the last time you tried running you went out for an hour as fast as you could and something in your legs hurt. Whether it was your knees, hips, or feet, something hurt and told you running simply isn’t for you. That’s just not the case. You just did too much too soon.

Here’s one of the problems. You’re already pretty fit because you race motocross. You’re also in decent shape because you ride your bicycle “quite a bit” in the summer. Well, yes, there is transfer between these activities, but the rigors of running are a little different but they don’t necessarily mean you can’t eventually actually enjoy running.

What has happened is that your lungs are in decent shape and so you are able to push yourself when you head out the door and put one foot in front of the other. The problem is your lungs develop and get fit faster than all the muscles in your legs – around your all-important knee, ankles, and hips. What you did is go out and run for way too long the first time or two. There’s just no way your body can handle that kind of pounding right off the bat. You did too much too soon.

Trust me, with a gradual program you will be able to run PAIN FREE.

If you are new to running, here is how you can do it and probably do it without injuring yourself and becoming one of those people I mentioned who are quick to say “running hurts my knees.”

Week 1:

Grab a friend who is also starting out. Go get yourself some properly-fit and ‘prescribed’ running shoes. Not everyone has the right kind of feet to run in those very flexible and light runners. You may need some pronation support.

When you head out, go by time not distance. All you want to do is run at ‘conversation pace’ for 20 minutes. This means you should be able to carry out a conversation as you just cruise around your neighbourhood. DO NOT finish with a sprint that attempts to run your friend into the ground or see who can get to the end of your driveway first. That is a recipe for disaster and should be avoided. Don’t d o it.

It is supposed to feel easy. If you get finished and feel like you could have gone faster or farther, perfect!

Figure out which days work best and just do it 3 times that week. DO NOT head out on the same route and try to do it faster each time. Go by time and time only. 20 minutes. Elevating your heart rate for 20 minutes is your goal right now.

Week 2:

You’re hoping I tell you to go as far as you want now, aren’t you? Well, sorry, do the same as you did last week: 20 minutes 3 times.

Week 3:

Go figure, you’re knees don’t hurt. It’s not magic, it’s something much less mystical: patience. Let’s do one more week at 20 minutes, 3 times.

Week 4:

There is a golden rule when it comes to running: never increase your distance or time by more than 10% per week.

The math: you ran 20:00 X 3 = 60:00

10% of 60 = 6 (seriously, that’s it)

Therefore, do not increase your distance by more than 6:00 in week #4. Add 2 minutes to each run making them 22:00 X 3 for week #4. It doesn’t sound like much (and it isn’t) but it is a proven formula that should help you avoid running injuries that just didn’t have to happen.

Week 5:

You’ve now been running for a month and everything is going well. Keep it up but don’t all of a sudden head out with someone who’s been running for years and do an hour with them and push it fast. It’s not about that. You’ll get there, but not yet. Keep adding 10% and get yourself up to 30-minute runs. After that, you can decide what you want to do with it. You’re still just running at conversation pace and getting your legs and body used to the demands of running. It’s not the same as other activities, like biking.

Give this a try and let me know how it works. I actually used to take people who had never run a step and got them to running 30 minutes by the end of our program. It wasn’t the same as the above, but they weren’t motocrossers or cyclist like you are, so it’s a different program. I’d love to hear your stories of how you actually enjoy heading out for a run once you’ve progressed for a month or so. Good luck.

Kieran Doherty in England

Kieran Doherty in England competing in the 2016 Arenacross UK series. – Doherty photo

I had a good chat with Kingston, Ontario, native Kieran Doherty Sunday. If you aren’t from that area, you may have never heard of him, but he and his family have been attacking the sport with a plan for quite a few years now. I remember first meeting Kieran and his dad, Terry, down in Florida back in 2010. Kieran was just a tiny little guy trying to get the hang of an 85. He would often fall and then look to his dad for help picking his bike up. Terry would have to turn away until Kieran learned to pick it up and re-fire it on his own. It’s a scene played out all around the world when kids start out.

Even when he was just this little guy who needed someone to hold his bike while he kicked it over (he couldn’t reach the ground) he had the attitude that he was going places in motocross. Fast forward a few years, and Kieran is now over in England racing the Arenacross UK series that got underway this past weekend in Manchester. How cool is that?!

Did he win round 1? No he did not. But he is well on his way to creating memories he and his family will talk about for the rest of their lives, and that is awesome. A friend of mine said last week: “He who dies with the most sheds, wins!” No, that’s not right, Danny. He who dies with the best true stories to tell, wins, and that’s what is happening here.

Check out the article from yesterday:

Kieran Doherty, the young Arcon, Ontario, native, is calling Dartmouth, Devon, England, home these days as he lines up for the 2016 Monster Energy UK Arenacross Series. You may not be familiar with him, but he and his dad, Terry, have been going at this sport full bore for the past several years with lofty goals. Right from the start, they knew what they wanted to do and achieve, and it looks like they’re putting their plan into action.

The 17-year old just celebrated a birthday December 23rd and has been doing online podcasts to keep those interested in his experiences and progress up to date. Like I said before, he’s a natural when he speaks in these things.

Here is his latest podcast from England he did at Christmastime.

Round 1 is in the books so we grabbed Kieran Sunday afternoon to see how it all went for him. Here is how he summed it up:

I remember heading over to the UK in 2010 to watch JSR, Colton Facciotti, Brock Hoyer, and Kyle Beaton compete. These are the things you remember the rest of your life, so good for Kieran taking the chance and lining up in a foreign land. Like I told him, he and his family will talk about this experience the rest of their lives.

Good luck in the rest of your races, Kieran, and we’ll be sure to check in with you.

Results (from www.arenacrossuk.com):

Keep it up, and good luck with the rest of the series, Kieran.

The Comeback for JC ‘Buzz’ Bujold

After breaking his femur just 3 weeks ago while training down at JWTF, Jean-Christophe Bujold is on the mend and even hitting the bike already. I stole this from his Facebook page:

“The comeback! Only 3 weeks after my fracture and I’m back at the gym. @Energie_cardio @domoretraining @motovancorp @oakley @hondamotoca @gdrhonda @ kb5 _ industries”

Some 8 Road FMX

Austin Stroupe Racing?

From www.victory-sports.com:

Rest in Peace, Jason Burbine

I just want to give my heartfelt condolences to the Burbine family at the loss of Jason Burbine.

AX Tour Round 4 Results – Jackson, MS

Points After 4 Rounds

AX Lites Pro

1. 7 Travis Sewell KTM 47

2. 828 Matthew Weakley KAW 33

3. 497 Brock Leitner KAW 28

4. 393 Daniel Herrlein HON 25

5. 84 Jesse Wentland HON 22

6. 141 Jared Lesher SUZ 20

7. 35 Joey Crown KAW 20

8. 570 Cody Vanbuskirk KTM 18

9. 540 Andy Daggett 16

10. 1 Heath Harrison KAW 16

AX Pro

1. 7 Travis Sewell KTM 50

2. 1 Heath Harrison KAW 40

3. 828 Matthew Weakley KAW 28

4. 84 Jesse Wentland HON 22

5. 497 Brock Leitner KAW 22

Clash for Cash

1. 7 Travis Sewell KTM 97

2. 1 Heath Harrison KAW 80

3. 393 Daniel Herrlein HON 62

4. 84 Jesse Wentland HON 61

5. 828 Matthew Weakley KAW 54

6. 497 Brock Leitner KAW 35

Next round: Cookeville, Tennessee – January 9th.

Donk to Wrench for Vicki Golden

Steve Matthes is ‘reporting’ that our own Scott ‘Donk’ Donkersgoed is headed south to work with Vicki Golden for the 2016 Supercross season.

Have a great week, everyone. I bet some of you told yourself you’d work harder and do less internet surfing while at work. Well, there’s the first resolution of the year down the tubes. As long as you didn’t tell yourself you’d drink less coffee…