Seat time is the number one skill sharperner, and endurance enducer bar none.
Off the quad you want to build your body like a Pyramid. Running and Cycling, are two Key things to do to get yourself in shape for long motos.
You need to condition your heart to be like a two stroke opposed to a Diesel. Being on the track anywhere from 8-15 minutes at near Max heart rate. You are more similar to a Sprinter than a Distance runner. Short Intense workouts no longer than an hour will be most beneficial.
If are going to be weight traning, muscle fitness is the key, not muscle mass. You want to focus on reps no less than 20, and a lighter weight. Body weight exercises are usually good. It is sort of nature's natural bulk limiter. The stronger you become the easier it is to lift your body wieght, so you can do more reps which will prohibit bulk, while still gaining strength.
As far as eating. Just eat sensibly, and if you dont eat alot of fruits and vegetables, get a suplement. I don't eat hardly any vegetables because I hate them. So I take a powder suplement with OJ every morning, and I feel that I gain a good 10% energy Increase.
The night before a race, eat sensibly, stay away from Sat. fats, and simple sugars. (candy, Soda, etc.) If its going to be a cooker, try to hammer down about a half gallon of water 5:00 Pm until you go to bed. Stretch out, hit the hay with no less than 7 hours of sleep. In the AM grab some outmeal, a Banana or two, and keep sipping the water.
If you are going to drink gatorade mix it with water 50/50, because it has too much sugar in it.
I could go on for hours, but.... http://www.racerxvt.com
..and thats all I have to say about that. :blink: