Motocross Training and Recovery
Moto training and recovery · Skin is gear

The bike is half the program. The other half happens between rides.

Riders who go fast train off the bike too: cardio, grip strength, legs and core. Then they recover so the next ride counts. Forearms, fingers, shoulders and knees carry most of the load. Here is the training and recovery kit, from the gym to the couch.

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Skin is gear
Why recovery counts

Fitness on the bike, recovery off it.

Riding fitness comes from seat time first, then cardio, legs, core and grip in the gym. All of it loads the same places the bike does: forearms, fingers, shoulders, knees and back. Train hard, ride hard and skip recovery, and you show up to the next ride with arms that are already tired and hands that are already torn.

Recovery is unglamorous and it works. Massage Cream and Repair, then a roller, on the forearms and shoulders after training. Cleanse spray after a ride to cool down. Cups on the knots. A finger ring on the fingers that grip all day. Hands looked after so the calluses from the gym don't tear on the bike. Sleep and water. If something hurts sharp instead of tired, stop and see a professional.

A training week, day by day

From the gym to race day.

Where riders' bodies and hands go wrong across a training week, and what goes on at each stop.

Gym day · MondayGrip and legs.

File calluses flat after grip work. Massage Cream on the forearms after the last set.

80/100 Skin FileMassage Cream
Ride day · TuesdaySeat time.

Dry Spray the night before for drier gloves and boots and tape that stays put. Cleanse spray after the ride to cool down.

Dry SprayRhinos' Own Adhesive tapeCleanse
Cardio day · WednesdayLegs and lungs.

The roller on the calves, quads and back. Pocket Water all day.

RAD Roller - HelixPocket Water
Rest day · ThursdayBody work.

Cups, Massage Cream and Repair on the forearms and shoulders. The finger ring on every finger.

Wave Tool - Dual Style Cupping set (6)Massage CreamRepair
Before race day · FridayHands ready.

Split stick on any crack. Split+ whipped balm on anything torn so it's closed by Saturday.

SplitSplit+
Find your way in

Tell us what happens. We'll point.

No score and no wrong answers. Pick what sounds like you, and every answer opens another door: a fix, a page, a longer read.

The pack

What's in the training bag.

Everything that keeps a training block on schedule. Full sizes; you'll use them.

Ultimate Athlete Recovery Kit
All of it, one boxUltimate Athlete Recovery Kit

Roller, cups, Massage Cream and Split+ in one box. The recovery kit.

The whole routineUltimate Athlete Recovery Kit$145.00$119.95
12 items · pick a size, hit Add
Body work, after every sessionMassage Cream$18.95
Recovery, every nightRepair$18.95
Cool-down spray, skin and gearCleanse$9.00
Legs and backRAD Roller - Helix$49.00
Forearm knotsWave Tool - Dual Style Cupping set (6)$39.95
Every fingerAcupressure Massage Ring$5.00
Gym calluses80/100 Skin File$2.00
Before ride daysDry Spray$18.95
Hot spotsRhinos' Own Adhesive tape$3.95
CracksSplit$4.95
Whipped balm, torn skinSplit+$18.95
All dayPocket Water$12.95
Pass it on

Know someone with these hands?

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The crew

The people who test this in training.

Racers in a training block, moto trainers, weekend warriors. They tell us what kept them riding.

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Seen in training

Show us the work.

The gym, the practice track, the rest day. This wall is yours.

Rhino Cleanse spray shown with outdoor gear@rhinoskinsolutionsRhino Crash bamboo sun hoodie, UPF 50@rhinoskinsolutionsHoodie with nature-themed design on a white background@rhinoskinsolutionsPhysical therapist treating a shoulder — Rhino muscle and joint care.@rhinoskinsolutionsPhysical therapist treating a knee — Rhino muscle and joint care.@rhinoskinsolutionsTag us
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Field reports

From the comments.

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