Written By: Seiji Ishii

One strange thing about motocross is how much time and money we spend trying to make a motorcycle a little faster while ignoring things that could make a much bigger difference in our performance.

I get it. This is Keefer Inc. Testing, where finding performance gains on a motorcycle is part of the fun. We spend time discussing everything from titanium bolts to different engine mounts, looking for improvements that might be small but noticeable. I’m all for that, and I enjoy that side of the sport as much as anyone.

But picture a rider in the pits, excitedly telling everyone about their new titanium bolts or engine mounts after motos. They know exactly how much weight those bolts saved, but they have absolutely no plan for refueling after those hard efforts. They’ve spent hours researching parts that might improve the motorcycle’s performance, but haven’t given much thought to something that could have a far greater effect on their next moto.

I call this pulling the big levers first. Before you worry about squeezing another one or two percent out of something, make sure you’re not overlooking opportunities for much larger improvements elsewhere. And some of those improvements don’t require spending another dime.

Sleep Is a Perfect Example

There’s a lot of good information about improving sleep. Morning sunlight, room temperature, caffeine timing, and reducing light exposure before bed can all help. But if you’re going to bed at wildly different times, regularly getting six hours of sleep, and waking up exhausted, those details shouldn’t be your first priority.

Getting enough sleep on a reasonably consistent schedule is the big lever. Start there, then worry about the smaller improvements.

I’ve seen athletes spend a lot of money on recovery products while regularly cutting sleep short to fit another workout into their schedule. They may get a much bigger return from sleeping another hour than from anything they’ve purchased to improve recovery. It’s hard to justify spending money and time optimizing recovery when you’re voluntarily giving up one of the most effective recovery tools available.

Training Has Big Levers Too

A rider who consistently completes three well-planned training sessions each week may accomplish more than someone following a sophisticated program they rarely complete. I’ve seen athletes become so concerned with doing the perfect workout that they overlook how much progress comes from getting quality work done consistently.

The same applies to training type. A rider might obsess over whether their intervals should last three minutes or four while doing almost none of the easier aerobic work needed to support those efforts. Another might spend hours researching the ideal strength exercise but regularly miss gym sessions. Before worrying about those details, make sure you’re doing enough of the right work to address your biggest weaknesses.

Motivated athletes also tend to assume more training is always better. If you’re already struggling to recover, sleeping poorly, and feeling exhausted every time you get on the motorcycle, another workout may be the last thing you need. Reducing training load or rearranging your schedule might improve your riding more than any new workout.

And don’t forget that motorcycle time is part of the equation. Sometimes a rider doesn’t need another interval workout. They need to spend more time practicing the skills that are holding them back. Another rider might have excellent technique but lack the conditioning to maintain it for an entire moto. Those two riders should not be pulling the same levers.

Don’t Overlook the Obvious With Nutrition

Let’s go back to the rider in the pits who has no plan for refueling between motos.

After a hard moto, especially in hot conditions, replacing fluids, electrolytes, and carbohydrates can help maintain performance through the rest of the day. If they have another moto coming up, ignoring those needs could cost them far more than any gains from their new engine mounts.

I’ve seen riders put considerable effort into their training and bike preparation, then leave their nutrition almost entirely to chance on race day. They might show up with an expensive sports drink or the latest supplement but no real plan for eating enough to support several hard efforts.

Carbohydrate timing, electrolyte concentrations, and certain supplements have legitimate value. I use these strategies with athletes. But before worrying about the finer details, look at the bigger picture. Are you eating enough to support your training? Getting adequate protein? Consuming enough carbohydrates for the work you’re doing? Do you have a plan for fueling and hydration between motos?

You can spend hours researching the ideal sodium concentration for your sports drink, but that won’t do you much good if you didn’t bring enough fluid in the first place.

Find Your Biggest Lever

This is where an honest evaluation of your own training can pay off. Just because a faster rider is doing something doesn’t mean it’s the thing you need. Their strengths, weaknesses, available training time, and recovery capacity may be completely different from yours.

Part of my job as a coach is figuring out where an athlete has the greatest opportunity to improve. Sometimes the answer is a change in training. Sometimes it’s more focused time on the motorcycle. Other times it’s fixing something outside training, like sleep or nutrition, that’s preventing the athlete from benefiting from the work they’re already doing.

You don’t need to overhaul your entire life or change ten habits at once. Pick one or two things that are holding you back, make the changes, and give them enough time to work. If you aren’t sure where to start, focus on what you consistently struggle with rather than the latest training or recovery trend you’ve seen online.

The Last Word

I’m not against marginal gains. At higher levels of competition, where the differences between riders can be very small, those improvements can be valuable. And sometimes experimenting with equipment is simply part of enjoying motorcycles. I certainly understand that.

But there’s an order to this. Get enough sleep before obsessing over sleep supplements. Fuel your training before worrying about perfect nutrient timing. Train consistently before debating the ideal interval duration. And make sure you can recover from your training before adding more of it.

Take an honest look at your riding and training. Where are you spending time, money, and energy trying to improve something that’s already pretty good while ignoring a much bigger weakness?

Pull the big levers first. Then go ahead and enjoy those titanium bolts.

If you’re willing to spend time finding performance gains in your bike, spend a little time working on the rider, too. Sign up for The Starting Gate, my free weekly newsletter with practical advice on training, nutrition, recovery, and getting more out of your time on the motorcycle.