I love your videos! I’m almost 50 and trying to get ready for a 100 Mile desert race next spring. I really enjoyed hearing you talk about what to eat on race day and how to prepare in that regard. Thanks for the great content!
@AndrewHammer18 күн бұрын
Appreciate you following and happy to hear the content has been helpful 💪
@xlr8offroad13 күн бұрын
I like to look at the best in the world at a particular facet of riding. My sport, hard enduro, has most top riders being lean and strong. There are a few exceptions like Billy Bolt, but none are "bulky". I guarantee all top riders strength train a certain amount with coaches likely focusing on a 1x, 1.5x, and 2x of their bodyweight level of strength for bench, squat, deadlift respectively. Strength builds resilience and stronger muscles are more enduring. However, at the end of the day hard enduro is an endurance sport. I say this to also say, the top riders have an incredible amount of endurance and also maintain a high VO2 max. They race at threshold heart rates for 4-6hrs nonstop. The pace and effort that is maintained is nothing short of world class. You simply can not get to that level without doing a particular amount of zone 2 training. The only other athletes that touch those numbers are marathon, ultra-marathon, cross country skiers, and cyclists. If we asses how they train, it is quite common to see a 80/20 or even 90/10 offset of steady state zone 2 and VO2 max work respectively. There are many variables of course, but I wouldn't discount zone 2 training completely. VO2 max, HIT, and repeat training is taxing on the nervous system when done too frequently. If we couple that with race pace training on the bike, we can find ourselves digging a whole quickly. I'm not trying to contradict your video, but rather mentioning some discussion points. Your content is fantastic!! I'm a long time subscriber and often point people to this channel since offroad fitness information is often illusive. Keep up the great work Andrew!!
@AndrewHammer110 күн бұрын
Appreciate the thoughtful comment xlr8offroad and looks like your open for a discussion rather than an argument 😂 You make valid points with the importance of zone 2 work and high intensity training. And you are right that high intensity training can be quite taxing. This video is aimed at the rider who works full time and rides on the weekend.. They want to improve their racing but still have to go to work. So the challenge is what is the most effective type of training with the limited time that is available. I disagree with the point about enduro riders being endurance athletes. The difference between a marathon runner and enduro racer is one has to wrestle around a 100kg+ bike, the other doesn't. Thats not to say endurance isn't important, it is. But it shouldn't be the only focus to improve performance on the bike.
@xlr8offroad9 күн бұрын
@@AndrewHammer1 yep, always up for great conversation about a topic that I am also passionate about 🙂. I genuinely missed the "target audience" portion for the video. With this, I understand your point. When time is very limited, strength and V02 development are low hanging fruit. Both of which don't take a lot of "time" to develop when compared to other conditioning techniques. Everyone is an individual with different time requirements, so that's definitely understandable. I have personally seen the most benefit from 5hrs of zone 2 and 2 days of traditional strength training per week. This requires gym work 5 days a week, but also keeps me fresh for riding sessions on the weekends. My weekends include skills based training on the trials bike, and hard enduro "motos" on the big bike which are higher intensity. HIT or VO2 max work throughout the week left my body too taxed for the weekend bike training, which is why I shifted to zone 2. I can easily do 1-2hrs of zone 2 on an assault bike or elliptical, and still feel fresh each day while greatly increasing my aerobic base. Additionally, 2 days of strength was enough stimulus to continue to gain strength and resilience that could be felt on the bike. As for the endurance sport piece, I don't think the bike input really makes that much difference. We're not carrying our bikes like a cross fit competition style workout would suggest. But, I will concede to a point and say we are definitely hybrid athletes. Even with hard enduro, the input to the bike comes from rider movement. Since our hips control our body position, we end up in a dance of constantly raising, lowering, and putting our hips forward and back to ride the bike in technical terrain. Scapular protraction and upper body input is key, but performed with finess as technique is key. The bike movement requires our body to move itself and 30lbs of worn gear. Are there times the bike requires heavy input, yes. Are there times we need to grab the bike and move it, yes. However, the question is, are we constantly pushed into an anaerobic state? In a 6hr race, I am moving myself way more than moving the bike. Per the National Library of Medicine, endurance sports are characterised by repeated isotonic contractions of large skeletal muscle groups. No matter the nomenclature, I think we are both right about a few things: we must perform work for hours at high intensities and we need to be strong. Again, thanks for the channel and your content! There aren't many folks talking about this and your videos and coaching is appreciated.
@brdllc15 күн бұрын
Who says any of that??
@REYEMSSILG16 күн бұрын
I agree with everything you say. Motocross is wicked. I ride single track myself and it is also grueling at times. Only option is to finish the ride.
@stephendavis770717 күн бұрын
Good content amazing how some things are overlooked due to insufficient info or just confusion from the main stream media ,its also fair to say some guys are naturally big 80 + kilos have physical jobs so are strong to begin with !! Now i am retired and i don,t do so much i need to supplement weights into my training to stay strong ....MX has a myriad of rabbit holes you can go down looking for results this guy seems to have been down most of them as have many of us its good to find this info from a reliable source !!!
@AndrewHammer116 күн бұрын
yep, been down plenty of rabbit holes Stephen. Some good, some not so good 😂
@footitАй бұрын
Interesting, keep up the content.
@AndrewHammer1Ай бұрын
Thanks for having a watch Justin. What did you find most helpful from this video?
@josepha6363Ай бұрын
I'm not running hard enduro but regular enduros and sprints. I have been struggling with hydration and fatigue, usually within the first 2 tests . Once I get thru these after being wiped out I seem to start to feel better and get going. Unfortunately I shit the bed during those test. I'm implementing your hydration technique this weekend . I'm definitely going to work on the carbs and protein as well. Rattlesnake national enduro coming up soon fingers 🤞. Thanks for making these vidz!
@stephendavis7707Ай бұрын
Great advice , something i have fallen for over the years !!
@stephendavis7707Ай бұрын
Now that hard enduro is so popular here in Europe i cannot wreck (exhausts and bars ,levers) mainly )my bike every weekend doing crazy xlimbs etc so the off bike workouts have become the norm also having a family has restricted time and money ...10k for a bike the sport is becoming expensive now my son rides too so double the cost it makes sense to exercise off the bike..... This AH vlogg is one of the best forums for info we can use i weatch everything i can about this sport but much of it is bolt on this join this academy both good if thats your deal but those of us who live in remote places its inpractical for us so this info to me is golden thanks
@AndrewHammer1Ай бұрын
Thanks for following Stephen and having a watch. What did you find most helpful from this video?
@stephendavis7707Ай бұрын
@@AndrewHammer1 Honestly i live in a small town where i dont really speak the language and i love mx /enduro etc so sometimes i doubt myself and forget things your information is both a reminder and confirmation i am in the right track or that i may do better if i change tracks i am always open to learn and the information you share i give to my son when needed
@terrygeorgiou6928Ай бұрын
Gay
@stephendavis77072 ай бұрын
I have to agree with everything he said ... implementing a structure and being consistant is great advice spinning laps its true will only get you so far ,there is a reason why ex pro's teach and have ride days we all have a weakness (sometimes you have to hear someone else say it to hear it ) ...thanks
@AndrewHammer12 ай бұрын
Not always easy to hear but that’s where the progress is 💪
@Relentless_Hard_EnduroАй бұрын
Facts and to the point Andrew. Love the openness, not the fastway click bait approach. 💪🏻
@azigunga2 ай бұрын
Regarding cardio - what do you think about assault bike instead or rowing machine? Will it work better for hard enduro cardio?
@AndrewHammer12 ай бұрын
Yep assault bike is great if you’ve got access to one 👍
@MonkeMan123332 ай бұрын
Thanks for the advice! This will definetly help me with my cardio.
@cooganbeggs49422 ай бұрын
This is so true my man. I broke my shoulder a couple of years back and it was over 12 months recovery before I could get back on the bike. I was determined not to lose all my fitness so I focussed on leg training and stationary bike. I find it also helps the mood and mindset which can often be one of the biggest hurdles to overcome when hurt …at least for me!
@AndrewHammer12 ай бұрын
Agreed Coogan, good on you for keeping at it 💪
@fmradio422 ай бұрын
Jet riding injured roosted #1 plate takes the overall in the hardest sport on earth.
@stephendavis77072 ай бұрын
Interesting topics all valid and have their place and many of which i have searched for the answers to !!! We tend to all get a little lost from the abundance of information out there i certainly do ..I took from this vlog was basics really i have flogged myself training and racing with wrong strategies that have hurt my results one way or another or even had an adverse effect on my physical ability pre or post race with only a few perfect days in between ..So this year i will ride mayby also race if poss but i am going to focus on strength & technique and try to evaluate myself or critique my riding and try to take a step back in order to take a step forward ..thanks again for the info its really helpful and informative ..
@AndrewHammer12 ай бұрын
Awesome takeaway Stephen. Yep, the best and worst thing about the internet, lots of information 😂
@brandoncook37722 ай бұрын
Love your videos, I unfortunately just broke my left ankle and just got plates and screws put in. I and probably a lot of people would love a video on coming back from this injury. I can't put weight on my left foot for 6 weeks, what can I do until then ? And then what after ? Thanks
@AndrewHammer12 ай бұрын
Sounds like a good video idea Brandon. Hope recovery goes well
@cliffanderson75442 ай бұрын
Great info!!
@AndrewHammer12 ай бұрын
Good stuff Cliff. What did you find most helpful?
@cliffanderson75442 ай бұрын
@@AndrewHammer1 The whole being in shape to be able to ride full force for a 3+ hour race. Im 52 and still at it!!!
@cooganbeggs49422 ай бұрын
Great info mate. I don’t even race but still find it very useful and appreciate you sharing your knowledge 👍
@AndrewHammer12 ай бұрын
Good suiff Coogan.What have you found most helpful?
@stephendavis77072 ай бұрын
This applies to me ,so thank you very much for the great advice easy to understand too !!
@AndrewHammer12 ай бұрын
Good to hear Stephen. What did you find most helpful?
@stephendavis88522 ай бұрын
@@AndrewHammer1 I have been racing on an empty stomach for years with up and down results but I really suffer post race with Dom's and headaches etc .This info is relevant to mx/ Enduro etc so it applies directly to me I feel I have sometimes been misled info which has put me on the wrong path I am now fuelling myself better still not perfect but I am at least on a better path so thanks for that I hope both my results and at least my enjoyment for the sport I love Improve ,as implement some of your insights thanks again
@AndrewHammer12 ай бұрын
@@stephendavis8852 Awesome, thanks for sharing Stephen
@wardiup9392 ай бұрын
This is a great video!! I’m not a racer but I found myself hitting the wall over the weekend riding with guys with a lot more experience than me. I will definitely put these points into practice for my next ride. Much appreciated Andrew👌👌✊
@AndrewHammer12 ай бұрын
Good stuff Wardiup. What did you find most helpful from this video?
@jasonautenzio63692 ай бұрын
Thank you so much for these videos. I am already seeing improvements with my riding, especially with the tips on cramping
@AndrewHammer12 ай бұрын
Great to hear Jason. What did you find most helpful in this video?
@jasonautenzio63692 ай бұрын
Carb loading and powerade during a ride
@user-ct4lb1ct2t2 ай бұрын
Hi ❤❤❤ your my besty
@byza1013 ай бұрын
Solid video Andrew. Summed it up well. One thing you could add to the metabolism advice, is diet. Prioritising protein, limiting carbs, limiting insulin spikes. Otherwise, sound advice for over 40’s who want to be strong until the day they die.
@motolover56973 ай бұрын
You think cycling is just on flat terrain?
@MAKENTRAX3 ай бұрын
Cheers mate, great info. I just turned 49 in march💪
@AndrewHammer13 ай бұрын
Awesome Makentrax. What was your biggest takeaway from this video?
@MAKENTRAX3 ай бұрын
@AndrewHammer1 The importance of strength training to help counteract the decrease in testosterone.
@hossstyle12613 ай бұрын
Absolutely perfect, and you couldn't put it any better 99% head game, the taking food for lunch and shakes for breakfast works a treat and spot on self-control is hard when you are depressed at the end of block and missing ya family and you roll up to the feed trough i seen to many blocks blow out when they start fifo it happened to me but routine makes a massive difference i do a lot of resistance training because its easy to carry the rubber bands thankyou again for your time cheers
@AndrewHammer13 ай бұрын
Yeah it can be a tough gig out there but plenty of things you can do to make it a bit easier 💪
@overkillandy82743 ай бұрын
What would you recommend for Romania. 4 days long saddle time. And on a Tenere 700... IN Iron class.
@AndrewHammer13 ай бұрын
A lot of strength work! You're wrestling around a 100kg+ bike for 4 days. The stronger you can get yourself, the lighter the bike will feel. The lighter the bike feels, the less energy you'll use on race day. Does this make sense?
@HeavyEnduro3 ай бұрын
@@AndrewHammer1I’m talking more like any specific brands of gels for fuel or powders for packs you’d recommend.
@AndrewHammer13 ай бұрын
Not sure what country you are in but here in Australia we recommend using Powerade. A 600ml bottle has about 35g of carbs in it so riders can just buy a few from the petrol station and make sure they are getting through one every hour. There are also Winners carb gels that you can get from the supermarket here which are easy to have at fuel stops. The brand isn’t really the important part, making sure you have the carbs measured out and you can stomach the product are the most important things. Always give things a test run before the big race.
@overkillandy82743 ай бұрын
@@AndrewHammer1 Thank you!
@hossstyle12613 ай бұрын
Do you do any podcast at all
@AndrewHammer13 ай бұрын
Unfortunately not but I reckon I would enjoy that style of content
@hossstyle12613 ай бұрын
I reckon it would be good. I listen to you while I'm driving most of the time, or working on the bikes, be much easier. your content needs to be heard. I spread the word as much as I can. The info you give is spot on for me, and I am aFIFO worker so hard to keep calories down and strength up but listen to you and I find the motivation you just put things into context that is understandable. Cheers for the hard work. Keep the content coming
@carpykyle41513 ай бұрын
Is baby Potatoes chicken and broccoli good for the morning breakfast and night before for complex carbs ?
@AndrewHammer13 ай бұрын
Yep, sounds like a good start.
@Dubhfinna4203 ай бұрын
If wrestling your bike around your not riding properly, the engine, suspension and weight distribution will move a bike with ease
@MAKENTRAX3 ай бұрын
Thanks for sharing your knowledge mate
@tonyvancauwenberghe31713 ай бұрын
What about lemon?
@AndrewHammer13 ай бұрын
You mean Lemon in your Hydration Pack Tony??
@Bsteazy3 ай бұрын
Keep up the production game mate 👌🏼😁
@AndrewHammer13 ай бұрын
Thanks Aron. Do you like it or is it a bit too much?
@motodude454 ай бұрын
It’s technique, mental confidence, and a little bike setup if being comfortable is an issue but that could also be your technique and mental confidence. Strength will not rid the arm pump maybe if you fix the issues first. As soon as I worked on my technique my arm pump improved dramatically but it takes time to change brain sensory and not gripping the handlebars so much when changing technique so be patient
@AndrewHammer14 ай бұрын
I agree bike set up and technique play a role motodude, but strength can get rid of arm pump. If a rider isn’t as strong as they need to be, they won’t be able to maintain proper technique because of fatigue. I just dropped a full video on Arm Pump and the causes if you’re interested. How To Stop Arm Pump While Enduro Riding kzfaq.info/get/bejne/l62KkrZ2u8DHqn0.html
@rhys93354 ай бұрын
✋ Promo>SM
@AndrewHammer14 ай бұрын
Thanks for the comment Rhys but not sure what this means?
@monokheros53734 ай бұрын
Nervous/Excitement exact same symptoms perception is only thing that seperates them The " i puke before every " is a symptom of excitement for some people
@AndrewHammer14 ай бұрын
I've found with our riders the feeling is the same, the intensity of those feelings is different.
@sylasXo4 ай бұрын
Very fun & fast paced video style this time around gets straight to the point
@AndrewHammer14 ай бұрын
Thanks Sylas. I’m good at Coaching and putting Programs together for our racers but still working on the editing skills 😂
@footit4 ай бұрын
Great advise!
@AndrewHammer14 ай бұрын
Thanks for watching Justin. What was your biggest takeaway?
@footit4 ай бұрын
@@AndrewHammer1 refuling every hour with simple carbs on long hard days.
@AndrewHammer14 ай бұрын
Apply here: bit.ly/FasterLapsProgram
@stephendavis77075 ай бұрын
Thanks for the info been riding , racing for many years (low level hobbyist) and nutrition over the years has evolved into a science that every top rider needs to learn ...,I have been winging it mostly and i can see through your vlogg i have been losing performance as a result ..!! I will aim to improve and see how it goes but i really wanted to say thanks as its a little confusing listening to the scientific reasoning and research the info gets a little lost i like the way you tell us in a way i can understand it (the simple approach) its helpful to me without the extra waffle ....i like the vlogg and as a result i intend to fuel myself better ..
@AndrewHammer15 ай бұрын
Thanks for watching Steven and happy you found it helpful. If you are racing enduros you might find this video helpful as well where I go through how to load up your Camelbak: kzfaq.info/get/bejne/j7eHfragtr-acps.html
@kcoop99995 ай бұрын
Football, baseball, basketball, tennis, golf. Motocross...... Bring your Own Balls!!!!
@AndrewHammer15 ай бұрын
😂
@Henry-mo8ei5 ай бұрын
"Promosm"
@AndrewHammer15 ай бұрын
Not sure what this means Henry 🤷♂️
@valdemar79865 ай бұрын
the dude looks like he does enduro with a bike on his shoulders. good recipe, though. except for poweride maybe.
@AndrewHammer15 ай бұрын
😂 thanks for having a look Valdemar
@AndrewHammer15 ай бұрын
If you want get Race Fit and dial in your Enduro Fitness Training, apply for the Faster Laps Program here: bit.ly/FasterLapsProgram
@user-rd9xg3mg2e5 ай бұрын
Basically what you described (without the mobility part), it's a thing called "CrossFit". :)
@AndrewHammer15 ай бұрын
Thanks for watching ✊️
@AndrewHammer15 ай бұрын
Just dropped a new video with my thoughts on Crossfit if you're interested
@user-rd9xg3mg2e5 ай бұрын
Basically just a random Joe/failed pilot, with junior experience acquired in the ass of the world (like many, many others), with limited knowledge going with the "trial and error" approach, trying to scam people selling online courses. To do a channel like you are trying to do for the past 8/9 years (with no success), you should first own a solid career built in USA and/or Europe, and then help people with all your knowledge and experience. Not the opposite. Watch your numbers online, to small for the long time you are on it, do you really think you are doing a good job? People don't tell you, but they can see that your product is not solid...! I see this channel as a personal Vlog, not an online coach or something similar. Not trying to be rude here, it's just my honest opinion.
@AndrewHammer15 ай бұрын
Thank you for the support 😆
@WTF.4165 ай бұрын
Thanks for the info makes sense. You gotta start cracking some jokes you look like Jim Jefferies
@AndrewHammer15 ай бұрын
I’ll try put some funny bits in there 😂
@samp56905 ай бұрын
Heading to Condo this year. Will give this a try 👍
@AndrewHammer15 ай бұрын
Awesome Sam, not long now ✊️
@michail19636 ай бұрын
balance balance balance and lots lots of endurance cardio + climbing is very good overall for flexibility and endurance.