Ok, we're rooting for Mike this Sunday. Don't forget to give him a mental burst you go to bed. Enough of them and he'll kill it!
37 WINS. Current AFM Overall Expert Points leader.
That's how many wins I've scored in the 2018 and 2019 (to date) seasons, with two more rounds to go in 2019. After taking a break in 2015-2017 for 3 years to work the AFM operations at race events (it was painful to quit racing and be at the track working) Previously, I had 9 wins, 2 class championships and 2 top 10 plates. Last year alone, I had over 20 wins, 2 class championships, and the #8 plate. This year if I'm lucky, I'll double that, near. I attribute it to a few changes, but the most significant (aside from help from Zemke) is my workout regime. It's been HUGE for winning and confidence. I'm in the same classes as always with more completion than several years ago
Since putting together a workout geared towards what I like the best, I've found something I never knew I was missing and I'm pretty sure it came from a few changes to what I'd done in the past.
I'm near twice as old as most of my competition and don't feel the age much at all (unless I put the bike on the ground...then I really feel it). My workouts have been geared almost entirely towards a sprint race, looking for endurance, strength, and most of all, intensity. What opened my eyes up differently is training with a goal in mind: winning. Racing in the 600 classes in the AFM (and racing in the AMA for several years, years ago) is a tough class to run up front and I'm bummed it took me this long to figure out "my" formula to win and not simply get podiums as I did in the past. My formula thus far is:
- Weight workout
- Non-stop weights. super sets, drop sets, etc...but high heart rate. My heart rate runs 110-165 or so the whole workout, varying. There is NO resting period, much like riding a bike at pace.
- I train as much as how I ride. One trick/ habit I'm made fun of by my friends at the races: I carry water in my mouth for almost the whole race, swallowing a bit down each lap or two and try to time to take my last gulp on the last lap. I do the same in the gym over a 12-15 minute period. The water was for dry mouth on the bike when riding, but also forced my nose open and to breathe out of my nose which slows my breathing. Weird, but I arrived on that totally by accident.
- I always incorporate either abs or legs (outer/ inner thighs/ calves/ quads) into a workout as part of the super sets. Lots of my standing exercises are done on toes for calf work and balance. Feet may be shoulder width or front to back (right directly in front of left) in a Slalom configuration. More balance/ core work from a basic tricep pulldown, etc.
- I stretch almost every workout when I'm done. I never used to stretch but it seems to have been moronic that I didn't. It's a huge help and relaxing at the end of a workout...kinda like sour patch kids for afterwards at the gym...but stretching.
- Overtraining: I crashed in T14 a few months ago in the 600SS race and did some skeletal shifting which manifested into muscle spasms...fixed by the chiro, but none the less it took me out of the gym for over a month and a half. when I went back I took it easy my first two weeks back and it turned out, I'm pretty sure I was overtraining before. I've shortened my weight workout to an hour max, and usually about 50 minutes.
- I was doing 30 minutes of high HR training as well on a bike. put it up 135 and burst to 175 or so then back down, etc. I don't think I need it right now and I'm leaner anyway so I said fuck it. I hate riding the bike anyway. Time will tell.
-AhtleanX: Thanks for the tip on him. He's got neat exercise variations and I dig his message/ techniques. I owe you guys for that one.
Other than that, I'm blown away by how much of a difference a good program makes for even our sport (Roadracing). While a good coach (Zemke) and pit crew is essential, without the residence training, I'd be where my competition is.
I put a significant amount of time on my competition in the last 2-3 laps of the races. It's great. I've never been able to perform like that in the past...I was always worrying about people passing me then and I was the one losing time to leaders, not being the leader.
Please don't take my post as arrogant...I wanted to put something like it out and my experience earlier, but I'm very superstitious about any sort of bravado or bragging when it comes to racing and results. I'm worried about the karma from this one, in fact...I really wanted to tell my success story though and I've been holding it back for awhile. After this weekend's Sonoma round of winning 4 races and getting a 2nd to Valentin Debise in 600SS, my best race finishes ever made me want to tell you guys my excitement.
Keep at the goals. You are all a great inspiration and killing it!
When I'm doing a heavy squat/clean day I come in and make myself so pissed. Only way to get mentally jacked. 
I get good and sweaty so I dont mind too much. 
