If anyone knows how to physically prepare for a WORCS race, it’s Mike Brown. A consistent podium finisher with stellar endurance and an energetic riding style, Brownie beat out a hugely talented field of racers to become the 2009 WORCS Champion, often using his superior fitness to outlast the competition during the two-hour long races. Just prior to the final round of the WORCS series, we sat down with the former 125cc AMA National Motocross Champion and asked what his training secrets were for tackling these demanding events. Here’s what Brown had to say:“The big thing I do to prepare for WORCS is to change my training up a little bit in order to condition myself for the two-hour long race, as opposed to just training like I would for a motocross race. For WORCS, I try to do my cardio work for longer times, and put a lot more miles on the bicycle so that my endurance is where it needs to be. I’m in the gym a little bit as well, but overall it’s just cardio stuff.”I’m not one to drink a lot while I’m riding, so being hydrated before the race is key for me to get through. I start early in the week and drink A LOT of water beforehand!”It’s important to train yourself to ride the bike like you will during the race. It took me some time to get used to this, because at the first WORCS race I was just hoping not to blow myself up at the beginning! Now, I just try to go 80-90% the whole time. A lot of guys try to go wide open the whole time, but they’re usually cooked at the end. I find that if I am consistent it gives me room to play with and a little more energy towards the last few laps. I actually get more tired racing a 30-minute motocross than I do in a two-hour WORCS race, because my intensity is much higher in MX.”It helps a lot to warm up your body before a longer race. With my arms especially, I try to get really loose before I go out there. With any race, it helps you to warm up, but with a longer WORCS-style event it’s important because you don’t want to spend the first few laps just trying to get your blood pumping. If you can do that before, you’ll have way better lap times at the start.”For breakfast before a WORCS race, I usually have a couple big burritos! [Laughs] Nah, it just depends, I’m not too picky. I just try to eat normal, simple, good food. Cereal and pancakes are two of my favorites. Just don’t overeat on breakfast!”After a longer race, I try to keep hydrating because I know I’m down on fluids. Muscle Milk is great to drink afterwards as well. Stretching is important, too, because you’ve just worked your body pretty hard and you don’t want to lock up.”"We’ve not had a really hot WORCS race this year, but if it’s super hot I’ll do what I can to cool down right after the race. I use a wet towel a lot, and I’ve used a kiddie pool filled with cold water before at the [MX] Nationals. The thing you want to do is cool your body down quickly but not too much.”Monday after a two-hour WORCS race is my day to go out and keep my blood flowing. It’s an active rest day. I’ll usually just ride my road bicycle to keep moving, and try to begin to prepare for whatever I’m doing next!”
