Now I am an Old Fart, I raced back in the "OLD DAYS". Raced Barstow to Vegas, only finished once on a twin pipe CZ, Motos were 3 per race day not 2 as they do today. Anyway me an all of my race buddies use to run every Saturday morning to get our legs in shape, remember we had only about 6" of suspension on the bikes. According to some of the old stories some of the world champs would practice on their bikes I day a week with no seat to work on the legs! Dirt Bikes when you are pushing them use ever muscle in the body. Rather than diet go on a heavy workout program, lots of running and aerobic exercise.
Please always use all of your safety gear hitting the ground without it Hurts!