May 19, 2012

Frankie Lettieri Riding School This Saturday

August 16, 2011 By Scott Lukaitis Leave a Comment

From Frankie:

I’m going to be teaching a riding school Saturday 10-4. The class will be held on a private track for just 100$ for the day. We will be working on everything from Technique, corning, and jumping. The track will be groomed Friday night ready for an awesome day on Saturday.

All riders who attend will receive Discount Flyers with codes on them to order

IMPULSE GRAPHICS
AND
LOUD MOUTH INTAKE SYSTEMS

CALL OR TEXT FRANK AT 732 678 8795.

Thanks a lot to everyone of you for your support and I’m
looking forward to a great day of riding.

Frankie Lettieri at the Unadilla Naional

Frankie Lettieri at the Unadilla Naional

Filed Under 2011, Features, Fitness and training Tagged With frankie lettieri

Frankie Lettieri MX School

July 19, 2011 By Scott Lukaitis Leave a Comment

RIDING SCHOOLS SATURDAY AND SUNDAY JULY 23rd and JULY 24th, SATURDAY WILL BE FOR ALL BIKES 85cc and LOWER, SUNDAY WILL BE ALL BIKES 100cc and up! CLASSES WILL BE FROM 10-4 both days FOR ONLY 100$.

ALSO, PRIVATE LESSONS are available any day during the week for 75$ an hour on your convenience (can drive to other tracks if there’s 3 or more riders) for more 1 on 1 time.

Great way for riders to build speed, get better technique, and build confidence on the track! Call Frankie @732-678-8795

Frankie Lettieri

Frankie Lettieri

Filed Under 2011, Features, Fitness and training Tagged With frankie lettieri

Thursday Training Tip

October 14, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

Today we will talk about the importance of ‘training to train’. We will cover some specific exercise routines that can be incorporated into your off-season training, before pre-season starts, to help ensure your readiness for the season itself. ‘Prehabilitation’ is a word describing the use of exercises that work on the major muscles used during your sport, as well as preconditioning the prime mover (agonist) muscles in a sport specific fashion. Does it work? Recent research has demonstrated the importance of the concentric action of the hip extensors and eccentric action of the knee flexors when running. Running economy was linked to the level of local muscular endurance in these muscles, and the studies recommended specific training actions to help increase this endurance.

Before starting any off-season training programs, it is best to have a musculoskeletal examination performed by your orthopedic doctor,physical therapist, or athletic trainer to rule out any current injuries. If any are found, you should get treatment before embarking on any of these programs.

Program 1 – Shoulder Prehab

Exercise Sets Reps Load
Internal rotation 2 10 60% 1RM*
External rotation 2 10 60% 1RM
Vertical rotation – forwards 2 10 60% 1RM
Vertical rotation – backwards 2 10 60% 1RM
Press-up hold 2 10 Hold for 20 secs
Impact press-up 2 10 Wall to kneeling to standing

* 1RM stands for One Repetition Maximum – the maximum load that can be lifted in one attempt, using correct technique

For all the shoulder rotation exercises you will need a bench and a dumbbell. Ideally you should have access to a cable column in a gym, in which case the exercises can be performed standing up. All descriptions are for the right arm; just switch sides for left arm exercises, and alternate between left and right arms as you do the program.

Perform these exercises as a complete session 2-3 times a week in the off-season, progressing the load at about 5% per week and ensuring that all reps are performed in a controlled manner.

Internal rotation. Lie on your right side on the edge of the bench with your right elbow at your right hip, your arm bent outwards at an angle of 90°, palm facing upwards. Keeping the elbow at the hip and the arm bent, curl the weight upwards and towards your stomach, then lower under control.

External rotation. Lie on your left side on the edge of the bench with your right elbow at your right hip, your arm bent at 90°, palm facing down. Keeping the elbow at the hip and the arm bent, curl the weight upwards from the left hip and towards the ceiling as far as it can go, then lower under control.

Vertical rotation – forwards. Lie on your back, with right elbow by your right side, and right hand holding the weight by your right shoulder, palm facing up. Keeping your elbow by your side, bring the weight up towards the ceiling, and then lower under control.

Vertical rotation – backwards. Lie on your front, with right elbow by your side, and arm hanging down to the floor, palm facing backwards. Keep your elbow by your side and curl the weight until it is level with your shoulder, then lower under control.

Internal rotation (ball). Standing up, hold your right elbow by your right hip, arm bent outwards at 90°, right hand holding the ball out at your right side. Then bring your hand back across your body, keeping the elbow at your hip, and release the ball to your left.

External rotation (ball). Standing up, with the ball in your right hand, right elbow by your right hip, bend the arm at an angle of 90° across your body to hold the ball at your left side. Then bring your hand back across your body to the right, keeping the elbow at your hip, and release the ball to your right in a backhand motion.

Press-up hold. Get into a normal press-up position, with elbows fully extended, then push shoulders slightly further to the ceiling, so your back is arched like a stretching cat. Hold this position for 20 seconds, progressing up to a minute.

Impact press-up. Stand about one metre away from a wall, with arms extended in front of you. Fall to the wall, absorbing the impact by bending your elbows, and finish with your nose nearly touching the wall. When this has become easy, progress to doing the same exercise from a kneeling position, and falling to the floor from there. Gradually progress first to a crouched then to a standing position. This latter movement has a high impact, so make sure you have no wrist, shoulder or elbow injuries before starting this exercise.

Now this is just a sample of some specific exercises to perform for your shoulder. Remember if you have any shoulder, elbow or wrist problems you should seek treatment before beginning any program whatsoever. Next week we will cover some knee exercises for you. Enjoy!!

NJ Motocross accepts no responsibility for the factual nature of the information above. As always check with your doctor before any training program is introduced.

Filed Under 2010, Fitness and training

Thursday Training Tip

September 30, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

NJ Motocross accepts no responsibility for the factual nature of the information above. As always check with your doctor before any training program is introduced.

What to eat after exercise to replenish muscle glycogen

Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently.

Hydration After Exercise

The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink (either water of a sports drink) is to:

• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.

Eating After Exercise

It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen.
Research has shown that eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.

Carbohydrate Plus Protein Speeds Recovery

Research shows that combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.
One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

Protein Needs After Exercise

Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Bottom Line

If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window. Enjoy!!!!!

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Filed Under 2010, Fitness and training Tagged With Carbohydrate, Energy development, Glycogen, Health, Muscle, Nutrition, Protein, Sports drink

Thursday Training Tip

September 23, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

NJ Motocross accepts no responsibility for the factual nature of the information above. As always check with your doctor before any training program is introduced.

Eating Before Exercise – Foods for Athletic Competition

Meal planning and eating before athletic competition

What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. While eating soon before exercise doesn’t provide the bulk of the fuel needed for the activity, it can prevent the distracting symptoms of hunger during exercise. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. This is one reason that the post-exercise meal is critical to recovery and being ready for the next exercise session.

When To Eat

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you’ve eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.

If you have an early morning race or workout, it’s best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

What To Eat

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.

Planning

Planning is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.

Suggested Pre-Exercise Foods

Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.

1 hour or less before competition
•fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
•Energy gels
•up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition
•fresh fruits
•bread, bagels, pasta
•yogurt
•water

3 to 4 hours before competition
•fresh fruit
•bread, bagels
•pasta with tomato sauce
•baked potatoes
•energy bar
•cereal with milk
•yogurt
•toast/bread with a bit of peanut butter, lean meat, or cheese
•water

Sugar and Performance

If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.

Caffeine and Performance

Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn’t seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant. Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

Foods to Avoid Before Exercise
Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing. Enjoy!!!

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Filed Under 2010, Fitness and training Tagged With Blood sugar, Business, Carbohydrate, Energy bar, Food and Related Products, Physical exercise, Snack Foods, Sports drink

Thursday Training Tip

September 16, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

Diet for the Motocross Athlete

• The diet of a motocross athlete plays an important role in his/her ability to compete at a peak performance. While the types of food that athletes eats are essential to improving their performance, the times at which the food is eaten is equally important, as food fuels the body for intense exercises and helps the body recover afterward. While a well-balanced diet incorporating many different nutrients is important, athletic diets focus on carbohydrates to provide energy.

Before Exercise

• The food consumed prior to exercise determines the performance of the athlete. Food eaten immediately before exercise will stave off hunger. However, the fuel used during the event typically comes from meals eaten a few days prior to the event. Athletes consume high-energy meals, focusing on carbohydrates. Glucose is the body’s preferred energy source, so athletes consume carbohydrates in large portions to meet the glucose requirements. Specific foods rich in carbohydrates include bread, pastas, rice and other grains. According to the Olympic Training Center in Colorado, athletes endure for longer periods of time when they follow a high-carbohydrate diet. A carbohydrate-rich meal is recommended about four hours before the event. However, as the major goal of an athlete’s diet is to provide energy without causing stomach problems, various food combinations are tested to determine what works best for each athlete.

During Exercise

• The optimal food that athletes consume during exercise is high in carbohydrates but light on the stomach to allow for easy digestion. Ideally, an athlete will consume foods that are low in fat and high in carbohydrates, such a fruits. Unless an endurance event extends past 90 minutes, additional nutrition during the event is not necessary, as the body uses its stored energy.

After Exercise

• An athlete’s post-event diet is essential because it can help aid recovery. The first priority is to replenish the fluids lost from the event. Carbohydrates should be consumed within 15 minutes after exercising. Ideal foods to consume after exercise include fruit and fruit juices. The post-exercise meal includes foods containing both carbohydrates and proteins—pastas, breads, and other grains combined with lean meats or other sources of protein. The University of Iowa suggests consuming a 1:4 ratio of proteins to carbohydrates, as this ratio has been shown to expedite muscle recovery and replenish the body’s glucose levels.

Nutrients

• While carbohydrates provide the main source of energy in an athlete’s diet, a wide variety of foods forming well-balanced meals is essential. Fats provide fuel for the body after it uses carbohydrate sources, so healthy fats are a staple of the athlete’s diet. Protein aids in rebuilding muscles and is an important part of a post-exercise meal. While vitamins and minerals provide important benefits to the body, an athletic diet typically will glean these nutrients through well-balanced meals.

Next week we will discuss the different types of foods that the motocross athlete should eat for training and competition.

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Filed Under 2010, Fitness and training Tagged With Carbohydrate, Nutrition

Thursday Training Tip…

September 9, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

Agility Resistance Training in Motocross

The Basics of Agility Resistance Training

You can add a hill to your agility training to get a performance enhancement edge and to improve beyond your expectations. Here are a few reasons to train your agility on a hill:

1. Hills are a natural source of resistance, which builds strength and improves technique.

2. Performing agility drills on a incline adds a cardiovascular conditioning component and develops mental toughness.

3. Inclined resistance requires more output and forces you to use a proper body lean – a 45-degree angle of your entire body, as opposed to bending 90 degrees at the waist with chest down. Think about the positions you are in while on your bike.

4. When backpedaling on a flat surface, you can cheat by standing straight up. If you do that on an incline, you’ll fall. It sounds strange, but uphill movement creates proper flat-ground posture.

5. Working on a hill provides benefits that can’t be duplicated on flat ground.

6. Best of all—-no expensive equipment is required.

Perform each for 10 to 15 yards up a steep hill, twice a session, with a one-minute recovery.

WARM-UP
* Bounding
* Straight-Leg Bounding
* Backpedal
* Sprint

AGILITY
•Shuffle
•Change of direction shuffle (shuffle right 5 yards, plant and pivot; shuffle left 5 yards
•Backpedal

Competitive Partner Races
•Shuffle
•Backpedal
•Backpedal Turn and Sprint (backpedal 5 yards, finish drill with 5 yard explosive burst)

Enjoy!!!

NJ Motocross accepts no responsibility for the factual nature of the information above. As always check with your doctor before any training program is introduced.

Filed Under 2010, Fitness and training Tagged With fitness

PROFORMERS Advanced Performance Supplements Signs Trey Canard and Jimmy Albertson

August 21, 2010 By Scott Lukaitis Leave a Comment

PROFORMERS Advanced Performance Supplements is proud to announce the signing of Trey Canard and Jimmy Albertson to a one-year supplement endorsement agreement.

Canard is a member of the USA 2010 MXoN team and the 2008 SX Lites East Champion, Albertson has recently competed overseas in the MX2 class, both will be using PROFORMERS Advanced Performance Supplement line, as well as training journals and other health care and fitness products. “We are proud and excited to have Trey and Jimmy involved with this division of our company as well. They are both very hard workers, they know how important refueling their body is and to have them using our advanced products is great for our company. Both of them are top athletes in the sport; we welcome as well as look forward to many great things ahead. These super-premium nutritional supplements are manufactured under Good Manufacturing Practices (GMP) maintaining the highest quality products and the utmost integrity in business practices.First and foremost, these optimal nutrition formulas are all natural.” said PROFORMERS Owner, Greg DiRenzo.

PROFORMERS products can be found online and in their training centers.

For more information, and to view its exciting 2011 product line-up, visit PROFORMERS ADVANCED SUPPLEMENTS. You can also find PROFORMERS on Facebook, follow PROFORMERS on Twitter and on the web at www.proformerstraining.com.

About ProFormers Advance Performance Supplements Established in 2008, PROFORMERS is division of EfitnessAcademy, which began as a fitness training company has quickly developed into one of the fastest growing sports fitness training and product companies on the East Coast. PROFORMERS develops high quality fitness products and fitness training systems for the beginner to the extreme athlete as well as the everyday mom and dad.

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Filed Under 2010, Fitness and training Tagged With greg direnzo, jimmy albertson, proformers, trey canard

Greg Direnzo on DMXS Last Night

August 19, 2010 By Scott Lukaitis Leave a Comment

NJ’s most famous motocross trainer Greg Direnzo was on the popular internet radio show DMXS last night. Check it out at the link below.

DMXS Show Archive

(l-r) Lowell Spangler, Greg Direnzo, Phil Nicoletti

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Filed Under 2010, Fitness and training Tagged With dmxs, greg direnzo

Thursday Training Tip…Stress and the Professional Athlete

August 5, 2010 By Scott Lukaitis Leave a Comment

This week’s installment of the Thursday training Tip from Keith Shireman of MX Sports Medicine

Some of the most popular and successful professional athletes seem to be able to rise to the challenge when their team needs them the most. Examples of this are:

• Quarterbacks who march the team down the field and score with less than two minutes on the game clock
• Basketball players who can drive to the basket in the final seconds of the fourth quarter
• Baseball players who knock in the winning run in the bottom of the ninth inning

But what about the motocross athlete? They train hard and work just as hard as other athletes. Anxiety is a natural and healthy part of competitive sports. And though other athletes may have trained just as hard and are just as talented, some of them seem to perform better under pressure. Being able to use stress in a positive way can help an athlete achieve peak performance. Did McGrath ever crack under pressure? Have we seen a chink in Dungey’s armour? What about Stewart? Reed?

Can anxiety hurt an athlete’s performance?

If athletes can’t control their anxiety, they will have a hard time competing. Stress can lead to a lack of focus and can worsen the athlete’s performance. Anxiety over poor performance can lead to more stress. Here are some examples of how stress can hurt an athlete’s performance during competition:

• Golf. Many golfers face a problem called the “yips.” The yips are jerking movements that golfers make when they are under stress. They usually happen when trying to putt, and can add almost five strokes to a round of golf. The yips are more likely during times of stress or difficult shots from awkward positions.

• Tennis. During a tennis match, players must be able to relax and focus. Poor returns or serves can upset players and create negative thoughts. Players who have problems with anxiety will have a hard time letting go of these thoughts. When this happens, they won’t be able to concentrate on the next shot and will under-perform.

• Running. Long-distance runners must be able to control negative thoughts. If a runner becomes anxious about his time or speed, he or she may try to run faster. This can lead to injury, exhaustion and an even slower time.

• Motocross racers. A rider must be able to control their breathing and stay focused on the track and obstacles ahead. A bad start or a crash can end a riders’ day very quickly. When this happens a rider who is out of control can end up being injured or could expel too much energy, resulting in exhaustion. Thus ending any chanes for a better second moto.

How can you use your stress to succeed in sports?

If an athlete can’t manage his stress, he is likely to “choke” – or under-perform – during competition. But if the athlete can manage anxiety, he can use the stress to perform better. Being able to channel stress into a good thing is a mental challenge. The key is to turn the negative parts of stress into positive parts of competition. Here are three tips for using stress to achieve peak performance:

• Be calm. Stress can increase an athlete’s heart rate, tighten muscles and change reaction times. A few deep breaths will help relax the body and can make it easier for an athlete to focus. Professional athletes describe stressful situations as times when their body is alert, but their mind is calm.

• See success. During times of anxiety, it’s important to turn bad thoughts into good thoughts. If an athlete can picture in his mind succeeding at his sport, he can start to focus his stress in a positive way. Visualizing or imagining that he makes the shot or scores the point will help him focus on the play, not the stress.

• Turn fear into excitement. Stress and excitement are similar emotions. The difference is fear. Stress is fear of a future event, while excitement is hope or anticipation for a future event. When athletes change stress into excitement, they create a positive mental picture of what is about to happen. Excitement will get the mind and body working together to succeed.

When athletes control stress and use it in a positive way, they can be more successful than other athletes who are just as talented and fit. Anxiety can be used to help enhance athletes’ abilities and can help them achieve peak performance.

NJ Motocross accepts no responsibility for the factual nature of the information above. As always check with your doctor before any training program is introduced.

Filed Under 2010, Fitness and training Tagged With mx sports medicine
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