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Archive for June, 2011

postheadericon Fitness programs and their benefits to the sport of atving

Fitness Programs and Their Benefits to the Sport of Atving


By:  Marc A. Spataro

Every form of atv racing has seen a steady increase of participants in the last five years.  

Manufactures are producing race ready quads that can be purchased, modified minimally, and taken to the race-track.  This has allowed for greater competition and has opened the door for opportunities such as sponsorships and national and international recognition. These high stake offerings have allowed the atv athlete to become more aware of the importance of staying in shape in order to be highly competitive.

ATV racing and riding is a physical sport and hobby requiring strength, balance, flexibility, and coordination.  Like other sports, training can be an important tool to improve ones abilities out on the track or trail. With increased strength, endurance, and flexibility, maneuvering an atv becomes more enjoyable and safer. Whether you are a professional racer, recreational racer, or weekend warrior, a proper physical fitness program can enhance your riding potential and provide countless hours of fun.

Exercise is a science with many philosophies and disciplines, so choosing the correct way to train for a specific sport can be difficult.  My goal is to educate and help racers and riders through articles like this one, so that the right programs can be chosen and practiced with good direction from fitness professionals. 

Traditional exercises over the last 25 years have focused on training specific body parts and typically perform exercises in a single plane of motion, which is an unnatural form of movement for the human body.  Single plane exercises can lead to imbalances in the body reinforcing poor motor skills and injuries.  Single plane exercises are good for increasing strength and causing muscular hypertrophy but do not enhance human movement or performance.  An example of a single plane movement would be a standing bicep curl.

Functional training is a method of training where the workouts compliment the movements and tasks being performed while participating in the sport.  Functional training provides improved muscular balance and joint stability, helping to improve performance and eliminate the number of injuries sustained while participating in that sport. All functional movements involve acceleration, deceleration, and stabilization.  This method of training allows the exercises being performed to utilize all three anatomical planes of motion: frontal, sagittal, and transverse. An example of a functional movement would be a lateral step press. 

Atving is a full body activity requiring all aspects of human movement to be functioning at the same time.  Training for a sport like this requires multiple movement exercises involving all of the bodies systems including: cardiovascular, respiratory, muscular, and nervous systems.  Program design should include movements that simulate movements while riding an atv.  Examples of these would be wait shifting from side to side, pushing and pulling while moving up and down, and pushing and pulling while moving side to side.  Effective programs will incorporate multiple exercises, performed in circuit style fashion, varying the speed and tempo, which in return will help to develop all of the bodies systems. 

Programs should be integrated, having a variety of exercises challenging balance, reaction time, flexibility, strength, and power.  Integration methods serve as a beneficial tool by keeping the workouts from becoming repetitive and boring, allowing the athlete new challenges each workout.

 Progression is the next important component of a successful program.  Progressive training ensures there is a steady increase in strength and energetic output from one workout to the next.  This method will guarantee positive results as long as the athlete is consistent with his or her training.

Structured programs should be periodized.  Periodization is a technique used to cycle workouts throughout the year based on the athlete’s schedule.  This method not only helps the athlete to peak for optimal results, but also factors in time for rest and recovery.

The final and most important part of any fitness program is that it has to be individualized.  Each and every one of us is different, and participating in a sport and hobby such as atving can lead to injuries.  This is why it is very important to work with a qualified, experienced, and well-educated fitness professional.  The fitness professional should also have knowledge of the sport and hobby, hopefully participating in it as well.  There are all levels of education in the physical fitness profession.  There are certifications that only take a few weeks to obtain and there are college degrees and certifications that take several years to achieve.  Your best bet is to choose a professional with the latter.  Degrees in exercise and physiology, kinesiology, physical therapy, and certified strength and conditioning coaches are good examples of education to consider when choosing a fitness professional to work with.  Continued education is also an important factor as well, exercise is a science that keeps evolving as more is learned about the human body.  In my 24 years of working out I have witnessed the evolution of training and can tell you from first hand experience that what is excepted as current philosophies today could very well change tomorrow due to new findings. 

The added benefits of a individualized, well structured, physical fitness program can be extremely rewarding no matter what level rider you may be.  These benefits will not only play an important part of your chosen sport but will also improve other aspects of your life.

postheadericon Drafting hunting land leases – 7 tips to do it correctly

Drafting Hunting Land Leases – 7 Tips To Do It Correctly

Is your land being used as a hunting ground during certain seasons? It is definitely very generous of you to give permission to hunters to use your property, but what steps have you taken to protect yourself and your property? Things can go wrong and if there is no official understanding between both parties, you stand to lose a lot. Hence, you as a landowner should educate yourself regarding the basics of drafting proper hunting land leases so that you are on the safe side.

There are some considerations to be kept in mind while drafting hunting land leases–

(1) What is the purpose behind the preparation of these official documents? There are two reasons–ensuring that your property is safe from any real damage and being well prepared to face any legal issues that may arise later. Therefore, everything has to be checked thoroughly before putting your final stamp on any document.

(2) Certain web sites on the Internet provide samples of hunting land leases known as “cookie cutter” drafts. You can purchase these for very nominal prices. They are actually pre-drafted agreements and give a rough idea about what the actual documents should contain. You will now get an idea about the type of agreement that has to be drawn up, and how it can effectively protect you as well as give clear-cut instructions to sports hunters.

(3) As long as you are going online, you can also search for other landowners who have drawn up hunting land leases of their own. When you go through the various clauses listed in each document, check out which of them are most suitable and make a note of them.

(4) It is up to you to decide what you want included in your draft, because everything can be taken as a legitimate issue! Say you are worried about the fencing around your property, put in a clause related to that as well. The visitors are not to cut them or trample upon them. If the fences are damaged, they have to be paid for.

(5) Now turn your attention to your actual property. There may be outbuildings which you prefer not to be touched. So warn the hunters to keep away from those buildings, since they are liable to be fined if they cause any damages.

(6) Miscellaneous clauses in the hunting land leases can refer to handling of livestock (if they are present on your land), starting of unwanted fires, overnight camping, and protection of rare species of animals.

(7) A very important part of hunting land leases is regarding the visitors themselves. It is imperative that they clearly understand that no deaths or injuries are to be connected to you. You are not responsible for what happens to members of the hunting party.

postheadericon How to organize and promote a mountain bike race

How To Organize And Promote A Mountain Bike Race

So you love mountain biking and want to conduct a race event. Not sure where to get started or what to consider? The listed below is information on how you can organize and promote a mountain bike race event. It will help you get started and give you some tasks to consider. Here is what you need to think about:

  1. Select a location to have a race.

  2. Obtain permission to race at your desired location. You might consider contacting the land owner, local government and or police. A verbal approval to have the race at the specified location might due but it is better to get it in writing.

  3. Consider the race:


    • The route of the race.

    • The distance and or length of time of the race.

    • Decide on racing categories that you will you offer.

    • Plan the start times for each group? Faster riders usually start before slower riders.

    • Will you need medical support on site the day of the race?

  1. Try to secure sponsors to help you keep your costs down and be prepared to offer the sponsors something in return. As an example you can put their logo on flyers, a banner, or on a website, etc.

  2. Make a race flyer and distribute it to bike stores, schools and send it out via email. Also post it on mountain bike classified sites. Make sure the flyer includes:


    • Location and directions to the event

    • Categories and race distance

    • Prize list

    • Entry fee

    • Last possible time to register

    • Contact information

    • Any special notes

  1. Consider the other stuff:


    • How many volunteers do you need?

    • Order race numbers

    • Order trophies

    • Get water, Gatorade, food

    • Order start/finish and or marketing banners

    • Work with law enforcement if necessary

    • Prepare a press release to be sent out 30 days in advance

    • Reserve additional equipment that you might need – tables, awning, PA system, etc

7. Develop a task list and train your volunteers. The more you communicate to your volunteers the more organized your race event will become. You can not do it yourself.

On the day of the race stay calm and know what you need to do. Everyone is there to have fun so enjoy your day. When the race is over do not forget to walk the trail and make sure there is no trash on the course.