BMX Race Technique - part 2

In order to train effectivly for BMX racing, it is best to break it all down into simple sections:-

  • Gates & First Straights
  • Cornering & Passing
  • Jumps
  • Rhythm Sections
  • Attitude
    • Remember from Part 1 that each and every track needs to be broken down into small chunks. Then work on each chunk repeatedly until you have it dialled. Once each part of the track is dialled, each part can be pieced together bit by bit.

    Part 2 of this BMX Race Techniques Article deals with Jumps, Rhythm Sections and Mental Attitude.

    Jumps

    Jumps are a major part of winning and losing races nowadays, In the 1980's, the tracks were much flatter and jumping was not a major factor in the result of a race. Times have changed and now jumping skills are essential (though I still don’t know how you can jump with clips). Learning to jump takes a lot of nerve. The essential ingredient for learning great jumping technique is confidence. The only way to build confidence is to jump! This is where a certain amount of courage is required. It helps to watch your mates who can jump. Watch them and get a feel for what they are doing. Most jumps are easy, even the big ones. The main thing holding most people back is that it's all too easy to talk yourself out of it.

    The best way to start building up your confidence is to find an easy double set at a track. Not too big, but something that you already like jumping and can do with no problems: -

  • Start to jump these familiar doubles and add a bit of style, flick the back end out, try and get loads of height.
  • Try jumping them with the shortest run up you can.
  • Try jumping them and being so smooth down the other side that no one can hear you land, perfectly placing your front and back wheel just over the landing peak.

    • All these things will greatly improve technique and with it your confidence. The next time you go to jump bigger doubles you may still be hesitant, but as you make your run up think positive thoughts
    ‘I know I can do it, I’m fast enough and I know I can jump good’.

    The alternative and an important but not essential part to jumping skills are dirt jumps. If you have any local ones get in with the lads and spend time down there, if you have a good section of two, three or four sets this will help in jumping and with rhythm sections too.

    Rhythm sections

    The technique is simple but rhythm sections vary greatly at every track. The idea is to concentrate on being smooth (does that sound familiar), staying loose on the bike and pumping and manualling through the section. You will need to spend time getting your perfect routine through them, working out your best combination of something like, jump, manual, manual pump, jump.
    Watch the experts do it, especially the local ones, they will have it sorted. Try and memorise their method and try it until you can do it. If they jump something too big then manual or pump it, just replace the bits you are uncomfortable with. The idea is not to pedal but to gain speed through technique of pumping and manualling.

    Attitude

    Listen and watch round the paddock at a regional or a national event. Some of the racers are cocky, over confident, talking down their rivals etc. etc. It’s a fine balance between confidence and arrogance. The top riders will be full of confidence and focused upon winning. Kelvin is one of the nicest people you could wish to meet, Dale is the same. You can see they are totally happy with themselves and you might think that they an aura of strength and belief (if you believe in that sort of thing). Chances are that this did not happen by accident. Entire books have been written about Sports Psychology. In fact, there are masses of them. The basic ideas are as follows:-

  • Be cool, don't let others annoy you. It may be a ploy. We've all seen footballers trying to upset each other. Trying to get the other player to retaliate, upsetting their game or getting a yellow card.
  • Be focused upon the gate and the start. Don't let anything interrupt your thoughts. Breathe deeply and focus. Even practice this focus technique when away from the track.
  • Repeatedly and carefully run through the entire start process and the explosive power down the start ramp. Picture it all in your mind. This is called visualisation.
  • This mental routine will protect you from distractions on race day. When you go up for the race you must be switched onto your routine. Some guys will talk to you on the gate, just laugh it off or ignore it, whichever suits you best.
  • The visualisation technique can also be applied to other parts of the track.

    • Summary Of The Two Articles

    To summarise, remember a few main points:

  • Practice with mates when you can keep it happy and relaxed while you learn.
  • Watch the pros and locals, you can learn a hell of a lot from them.
  • Gates must be an automated routine, your positioning your set position, your lean back, the pull up on the bars and the forward lunge, you shouldn’t need to think at all until your into your 3rd or 4th pedal down the first straight.
  • Concentrate on the track ahead, use your eyes and ears to know what’s going on around you.
  • Spin your legs with power, smooth circles at all times, clips or no clips.
  • Above all, BE SMOOTH. All your skills, gates, jumping, passing, rhythm sections rely on it. You have to be smooth, gates are a smooth routine, jumps must be jumped with the front and back wheel placed just right, pass someone by smoothing through the track up to them using natural speed and balance. Rhythm sections can only be ridden correctly if you are smooth.

    • Stay loose!

    Rich Camm