King of the Track: Motocross' Ryan Dungey

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King of the Track: Motocross' Ryan Dungey

Champion rider Ryan Dungey discusses the demands of Motocross, and how he stays fit to win. (Dairy-free diet, dirtbike, and custom-designed boots included.)

The Fitness

Dungey, unlike most other Motocross riders, doesn’t work with a personal trainer. When he joined the Red Bull/KTM Factory Team early in 2012, he utilized Red Bull’s team of trainers to fine-tune his workout system. From there, he took it upon himself to execute it. He used to wear himself out, but now he re-focuses on getting the most from every workout, which for him, means building in more rest. “I’ve learned that it’s good to tear your body down and push it, but you also have to let it recover,” said Dungey. "I'm not saying sleep all day, but it's good to know when to scale back and avoid overtraining."

He starts every morning with 15 minutes of yoga stretches to loosen up. He then layers cardio, lifting, and riding during the week, and rests on Sunday.

Monday - Saturday: Dungey builds his cardio foundation with 45 minutes to an hour of cycling, elliptical, or running.

Monday, Tuesday, Thursday, Saturday: He rides his bike for about four hours, switching from shorter sprint laps to longer rides. On Saturdays, he rides in motocross race format. "When you spend so many hours on the bike per week it becomes a high load," said Dungey. "It'd be like running at 80-90 percent pressure, and sustaining that for hours."

Monday and Wednesday: He hits the gym to focuses on explosive, full-body strength training. “When you’re riding a dirtbike your heart rate is almost maxed out, so interval work helps me push my body to adapt to the stress of the load,” said Dungey. “Racing takes tons strength to keep the bike in line, you have to brace yourself, grab that bike and put it where you want it.”

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