Hey friend

Thank you for trusting me to help you with your BMX racing and I am grateful to be your coach and guide you on your racing path!

Often times I get asked “hey coach, how can I improve my leg speed? I am wondering what gear should I run, and the truth is, I always ask them before they start talking about changing their gears, is what are you doing about training the engine? Think of how a race car has an engine and a transmission. If you don’t change the engine, and you change the transmission gearing, the timing of the motor to deliver power with be off. Mechanics will often times need to adjust cams, and fuel mixture. In the case of a BMX sprinting athlete, you will need to adjust or rather train the power of the legs.

Today, we want to upgrade your leg speed so you don’t need to worry about gearing. Riders tend to not understand that the body is amazing and that it will adopt to anything overtime, but it’s much easier to adopt to sprint training rather than adopting to a gear change the day of a big race. 

So today, we’re going to do a sprint that works on two things:

One, work on your ability to accelerate, number two, work on your ability to get up to maximum leg speed, and number three, work on your ability to hold that maximum leg speed.

What you want to do is find a slightly downhill bicycle friendly area. Typically anywhere from minus -2-4 degrees is fine, and mark off a start and end point of about 10 full cranks.

From there, you want to approach the start moving around 5-10mph in a coasting position, and once you cross the start point, you want to jump into the pedal and start accelerating as fast as you can, get to your highest maximum leg speed and then hold it all the way to the finish of the sprint.

Rest at least 3 minutes for recovery so that you can repeat this sprint again.

Do this anywhere from 8-12 sprints.

The key here is that you want to use each sprint as a way to work on your acceleration ability to get to speed and then hold your ability to maintain it. Utilizing a slight downhill will give you an assist in doing both.

After the sprint workout, I like to use about ten-fifteen minutes to work on turning drills….

Again, we spoke about going deep and it’s hard to get the repetition of working on turns at the track in a quality and quantity manner. 

The solution is easy, figure 8 turns!

What you want to do is set up two cones approximately 30 feet apart.

Next, using flat pedals, start going around the cones in a figure 8 manner, 

Working on your technique such as outside foot down, leaning the bike over, placing the body weight centered between the front and rear wheels to enhance traction between both wheels, and looking ahead especially upon exiting the turn, heading towards the next cone.

The key here is to get nice smooth arcs in the turn, complimenting the set up of the next turn.

Doing figure 8s teaches us several awesome things. Number one, to lean the bike to turn, to use your body weight to achieve tire traction, to look ahead, and to impose your body in this position more often than you would even if you raced 10 laps on race day! 

My favorite reason is that if you can achieve technique and traction on flat ground, you will have no problems doing it on a banked turn whether the turn surface is asphalt, concrete or dirt.

Start off by doing figure 8 turns for 30 seconds, resting 2 minutes before repeating the process. Do this at least 8 efforts.

You will notice that by doing figure 8 turns, it loads up a static strength demand on the legs, this will also help your ability to have more stability in the turns, being ready to take a bump or give a bump. 

In fact, having better turning technique and increasing static strength specifically will tremendously attribute to unleashing more track speed overall, lowering your lap times, and programming you to be more dangerous in the turns, giving you more control over the bike to prevent a pass or create a pass.

Now let’s get to work and have some fun, please let me know how it goes by emailing me [email protected], I am looking forward to hearing from you!

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