What An Extreme Motocross Athlete Can Teach You About Fitness (And A Free Extreme Fitness Routine).

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Hey, folks, it's Ben Greenfield. And there are a few sports out there on the face of the planet that beat you up just as much as that Ironman triathlon thing that I do. One of those might be the UFC fighting that you recently learned about in a recent episode on Ben Greenfield Fitness. Another one that might tend to fly under the radar, if you don't know that much about it, is motocross. Motocross is actually one of the most brutal sports on the face of the planet in terms of how much it beats you up and how fit you have to be in order to actually compete in this sport. So I decided that I wanted to hook you guys up with one of the top motocrossers on the face of the planet. The guy has been in lots of races. He's also been in lots of crashes. His name is Will Hahn, and Will has a pretty big history of wins, medals and success in motocross competition. And he's right here on the call with us today. So, Will, thanks for coming on, man.

I appreciate you guys having me.

So for people who don't really know what motocross is or basically what you have to do during an event, during one of your races or during one of your competitions, can you kind of talk about, you know, when, when you show up to race, what is it that your body has to do? How long do you got to be on that bike? And what kind of things do you have to do when you're on it?

There's so many scenarios that fit into it, though. Once we get to the race, you know, we always properly warm up and get the spin bike going and all that. And once we hit the track, we have in Supercross, we have three practice sessions that are about 10 minutes long, which don't seem that long. Um, and then we have a 6 lap heat race and a 15 lap main event. But, you know, even though it's only 12 to 15 minutes, it's at your max heart rate, which my average normally is anywhere from 195 to 203 in that 15 minutes.

Just to put this in context for people, for 195 to 203 for max heart rate. How old are you?

I'm 23.

Okay, gotcha. So you've still got a pretty high max heart rate, but still to be able to be at max heart rate during an event, that's pretty significant. Go ahead.

And then also outdoors, we switch over to which I would say is a little bit more manly. Even though Supercross is your max heart rate, it is shorter, so the approach is different. But outdoors we have two practice sessions and then we have two motos, which are 36 minutes long to 38 minutes long. And again, we're pretty high heart rate that whole time. I think that my average would be anywhere from 185 to 195 still. And then again that's for 40 minutes. And we do that. It's just different.

Nice. So when you're out there and you're doing that, my first question for you is kind of from a nutrition standpoint, hydration standpoint, supplementation standpoint, that kind of thing, you're really not able to actually take in anything while you're racing, correct?

No, no. I mean, there's been people that I've seen with camelbacks and stuff like that, but, man, I feel like that's tough because I feel like those tend to heat up as well on your back and all that. So for the most part, you just try to do as much as you can. You know, obviously the week of the night before, you're eating right? The night before you're hydrating, right. You don't have electrolytes in to fuel the day because not only in the Omada, there's normally anywhere from 90 to 105 degrees. So it's different, man, but you definitely learn. You learn more and more as you grow and score and you know what's right, what's wrong, because everyone's a little bit different. I'm sure, as you know, that one Ironman guy to the other might have a totally different program, but they're equally competitive, you know, so that's the matter of what it takes. I feel like it's just learning what works for you and your body and what foods before, you know, seems to get you through the day the best. And I'm learning more and more every time, you know, I'm not. I'll never be done learning. And just a matter of like, even in between motos, just figuring out, you know, what's the best carbs to refuel for the next moto.

Yeah, yeah, for sure. Now, in terms of, like your training, you know, there's A lot of different training protocols out there. You know, I've seen, you know, everything from CrossFit to powerlifting to traditional circuit style strength training. You know, all sorts of stuff that goes above and beyond just like riding the bike. Right. What do you do or what have you found to be effective from a training standpoint to get you ready for something like this?

From a training standpoint, the thing that I felt that has worked the best for me is really heart rate based road bike riding or running. I don't run as much as I used to. Now mainly road bike and mountain bike. But like I said, it's very structured as far as the heart rate goes on recovery days or even threshold, trying to get your threshold higher days. And sometimes, you know, you just certain intervals. But you know, off season I do a lot of gym work, but once the season starts going, I do like you were just mentioning, more circuit training. So I'll do the road biking and also probably two circuits a week to keep my upper body, you know, lean, but yet keep that high, you know, high pace, high heart rate, firing quickly. Because you know, when you're going on a dirt bike, you gotta be firing quickly.

Right? Right. So in terms of monitoring that, are you actually wearing a heart rate monitor during your training sessions and during the race?

Yes. Not as much in the dirt bike as I used to, just because it's kind of a flat rate. Unfortunately the thing, it pretty much just gets up to my max and that's that. But yes, we do monitor it for sure. Everyday training off the bike and then some days we definitely run it on the bike as well. Once my season starts, I haven't been racing with it, but most of the off season prep, I do wear it.

Gotcha. Now there's obviously recovery implications too. I mean, you're out there getting, I mean you're essentially getting your body shaken up that entire time. As far as when you finish up, what kind of things are you doing to recover after emoto?

At the end of the day, I'm making sure I get the proper recovery drink and vitamins, nutrients and the right dinner in to refuel my body.

So for you, what's that mean? What's the right fuel?

I'm a heavy believer in muscle milk and all the program that they offer. They have a lot of glutamine and amino acids and everything like that. I like to get in. And as you know, you burn a lot of those vital substances when you're basically depleting your body. I guess so, yeah. The best thing for me is to go get some good carbs, good healthy carbs and get back to the house and rehydrate. That's the hardest thing. I feel like that Sunday and Monday, I'm sometimes a little bit sluggish just because I feel like no matter how much water I bring in, electrolytes I bring in, you're still a little bit off. So mainly, mainly that. And I just try to, you know, live like I'm feeling my body, you know, just to be better.

Do you, do you have to kind of live with like, you know, chronic pain, things like that? I mean, do you constantly feel as though your neck is shaking up, your low back hurts and, and things of that nature?

I wouldn't say chronic pain, but I mean, like anyone that's broken, unfortunately, I've had my fair share of injuries and as many bones as I've broken, I don't think that you're going to live pain free. But I'm still pretty young, so I think that if you ask me again when I'm probably 40, I'm probably pretty, pretty, pretty sore. But yeah, at the moment I'm honestly, for how many injuries I've had, I've had really good doctors around me and I've been put together right. And for the most part I'm pretty, pretty painless as far as it goes. My back's not great, but it's not that bad either.

Yeah, yeah. What's the worst injury that you've had?

You know, I don't know. The, my pelvis was pretty bad. Just because I was really young. It was pretty bad injury. And my back, those are probably my two worst as far as what I felt or what I would say is a long term effects as far as that. You feel it. I've broken my wrists and my collarbone, stuff like that, but I don't feel them every day. The back I definitely feel every single day. But like I said, it's not something that it's not grueling but you know, it's there.

As far as like the mechanism of injury for the worst crash that you've been in, I mean, was that worst injury also the scariest or. I mean, what's kind of the craziest thing that's ever happened to you when you've been on a motorcycle, as far as biting it hard or the craziest thing you've done?

It's tough because you know what, some of the worst crashes I've had, I've walked away from and why that is, I don't know, when I broke my back, it was a relatively routine crash. It wasn't anything spectacular. It was just the way I landed on my head. Perfect. I would say I was going less than 15 miles an hour, maybe even 10. So I just happened to just land perfectly on the top of my head and it compressed the vertebrae enough and burst. Fractured my T5. And then I also fractured, I think, 3 and 4. And then I actually did it again about six months later. So that was the worst part. I got going and I got healed and I got racing, and I was actually doing pretty well for being off as long as I was. And then I just had another crash. I didn't know until about a week later, but I ended up breaking it again.

Right now, are you doing. Do you use natural supplementation? Do you use, like, natural healing methods? I mean, do you meet with, like, acupuncturists and chiropractic physicians or things like that? Are you more of kind of like a. Like an ibuprofen kind of guy?

I'm heavy into therapy with a chiropractor that does that, specializes in sports therapy. His name is Dr. Ray Gubernick and he's in Costa Mesa, California. And also I always go to Dr. Arthur Ting, and a lot of the people that listen are probably familiar with him. He was Barry Bond's doctor.

What's his name?

R13.

R13, yep.

And he also is the San Jose Sharks. I don't know if you watch hockey or anything, but he is our team doctor and I've been. I've known him for a while now, and he's always got me on the right track and kind of pointed me in the right directions as far as what to do, how to do it. And he supports my racing, which I think is tough to find in a doctor. A lot of them don't understand it and, you know, question why you're not playing soccer or something else, so.

Right.

And at the end of the day, I believe in that. Ray has a lot of good machines and a lot of good methods around him as far as healing. And I'm just a firm believer in taking calcium, natural supplements, as far as fish oil and aminos, like I said, in a multivitamin. Otherwise, I really don't get too crazy. I think a lot of that things can get overanalyzed. And I think the best thing you can do is be natural and work hard.

Yeah, you actually do have a pretty crazy crash sequence video, actually. I guess it's not on YouTube. I'm looking at it right now it's on Vital MX. I'll link to that in the show notes. People who want to see your, your crazy crash sequence here. But you know, it definitely is something that, that can beat you up quite a bit. I'm curious if you've ever thought about other sports though. You ever thought about jumping into an Ironman triathlon or anything like that?

You know, I told myself a long time ago, you know, and I have the utmost respect for Ironman and I told myself I wanted to do a marathon and that's when I was running more. I thought I had it in me. But man, now if I run six, seven miles, I'm so slow the next day that I don't know, it would definitely take some prep. But you know, I'd love to, as much as I ride my road bike and stuff like that, the Ironman be tough because I just, I am not a swimmer, man. I'm not afraid of the water. I just, I'm just. I'm a doggy dollar and I don't know how to change that.

Yeah, yeah, yeah. Now what goes on mentally, you know, when you're there on the, on the starting line of emoto or you're getting ready for a killer training session? Are you using mental training tactics too? I mean, do you use like visualization or even more advanced stuff like neuro linguistic programming or any of these kind of mental tactics or you work with a psychologist or anything like that?

You know, I went to a sports psychiatrist one time and you know, and there was nothing wrong with it. It just wasn't my thing. But I do use a lot of mental training. I've read a lot of books that specialize in it just from other authors and you know, it refers to, you know, baseball and golf and all this stuff and it all transfers over. You know, you change a few words up and this and that and it all transfers over to the same mindset that we're in. So yeah, I use a lot of mental training on the gate and visualization. As far as, you know, even at the practice track. I'll try and put myself in a race atmosphere before I do a moto and similarize. You know, just kind of try and as much as you can reenact a race and try and get your heart rate and your, you know, excitement up to that level like you're at a race and try and bring the atmosphere of the crowd and man, you guys are battling or oh, whatever it is. Yeah, you just, you try to hype yourself up in that Feeling and in that mindset to, you know, just, you know, put yourself, like I said, in that predicament again.

Yeah, yeah. Now, in terms of just like, you know, what you versus other people that you're competing against are doing, do you have unique strategies, whether it be nutrition or training or recovery, whatever. Like, are you doing things other people aren't doing in this sport?

I think that there's, I don't, I don't know, you know, I think there's a handful that, that are on the, on the same, you know, routine and everything like that. But there's, you know, there's a lot that work really hard because the talent, the talent in both classes right now is one of the deepest it's been in quite a while, I feel like. So you don't get to that, that level. I don't feel like without a work ethic and a good one with that, but I feel like I do set myself apart as far as the road biking and stuff like that and sometimes even motos on the bike. I feel like I do do more than most. There is few that I know that work really hard and pride themselves. And I know Ryan Dungy is one of them that. But you know, he works really, really hard and that's his work ethic has got him to where he's at. So I always respect that.

Gotcha. Gotcha. Cool. So as far as what's next for you, you know, like, like the next thing you want to cross off, whether it be motocross or something in your own life, like, like, do you have another goal that you're constantly going towards? You just kind of taking your races day by day.

I think that we always have a short and long term goal, I feel like, because the short keeps the motivation there and the long term keeps the work ethic there and the incentive to work your butt off for it. But man, I just, honestly just strive to keep working year to year and some way somehow better myself each year. Whether that be off the bike or on the bike or day to day life stuff, I just. You strive to be better in some way, some form.

So what about biohacks, things like that? Like a lot of people will. Well, not a lot of people, but some people these days, including myself, are doing things like trying to enhance our vision by using blue light blocking glasses at night, or trying to enhance hearing by getting adequate levels of folate from the diet and including stuff like liver, or trying to include joint proprioception by taking glucosamine, chondroitin or doing A bunch of balancing exercises on balance, balls and discs and stuff like that. Are you using any kind of underground training tactics when it comes to getting you ready for motocross? Or have you ever heard of or thought about much of that stuff?

Not really. It's a lot of cut and dry. We do lots of balance stuff on, like you just mentioned, like gumbo Susan and medicine balls and stuff like that. But for the most part, it's cut and dry. You know, I think it's pretty simple and it's not anything out of the ordinary, I don't think. But I know that we're always looking for another route. And you always look for not the answer, but something that could potentially make you better. And even if it's 2% better, then I try to jump on that and try and apply it to the program.

Right. Gotcha. Gotcha. Well, if people want to learn more about what a motocross training program looks like or what some of the cooler things that motocross athletes are doing right now, if they want to maybe see some videos or see some sample workouts, stuff like that, what do you think are some of the best resources for people to go to?

There's lots of videos of riding on RacerX's website. That's. I think it's racerxonline.com racerxonline.com there's transworldmotocross.com They have. I think they have a lot of Cytomax and Muscle Milk does videos on there on their website. It's called Fast Fitness. I think it has clips of the guys riding and training. I've actually done one on there, and I'm sure it's on YouTube as well, if you search my name.

Gotcha.

So, yeah, there's. There's so many resources to find out. And if you get interested in it, you can YouTube dirt bike racing videos all day long.

Cool. Cool. Well, if you ever jump into a triathlon, I want to go head to head with you, man, and see I might need help.

I would love to do it.

Let's see how motocross fitness compares to triathlon fitness. You know what? I actually, I grew up riding until I was about 15 years old, and then I had a pretty bad crash and have been kind of gun shy on the bike since then. But yeah, it's a killer sport. And I wanted to make sure that I give the folks who are listening in and listen to the Benchmark Greenfield Fitness podcast kind of a chance to hear a little bit about something new. Maybe someone will go grab a dirt bike and start to use that for their cross training.

Yeah. I mean, I guarantee you won't be let down and you'll probably be sore, but, I mean, what you guys do is, you know, equally, if not more demanding in my eyes, and there's definitely a mutual respect there that won't be forgotten. Yeah.

Cool. Cool, man. All right, well, thanks for coming on and sharing some of this stuff, Will. It's really intriguing, and I think it's just, it's a killer sport, and much respect to you.

Well, vice versa. And I appreciate you guys having me.

All right, thanks. All right, folks, this is Ben Greenfield and Will Han signing out from BenGreenfield Fitness.com.

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