BMX training.. any tips / programs

[JoelH]

Hi,
I am getting back into BMX after about a 12 year absence (have
been MTBing) and compete in the 30 - 34 crusier class. Damm it
is fun, can't remember why i stopped racing now ;-)

So looking to develope a training program for myself and have some good articles on squating for power through
those first couple of pedal strokes. I have no problem with
the power (have been doing squats/weights for MTBing) and a quite a good base, but i can not find any training information on how to develope the speed aspects, and last the distance! plenty of info on endurance training etc which i have heaps of info on, but i am unsure of how to approach the training for BMX.

Things i have thought of:
Grass sprinting (40sec) with 4 minute recovery
Intervals (time or poles) with 4 minute recover
some plyometrics as well (box jumps etc).

and looking to start these 10-12 weeks out from the event i
want to peak for..

any suggestions / training examples would be greatly appreciated!

cheers

joel

 

[mxpilot]

Originally posted by JoelH
Hi,
I am getting back into BMX after about a 12 year absence (have
been MTBing) and compete in the 30 - 34 crusier class. Damm it
is fun, can't remember why i stopped racing now ;-)

So looking to develope a training program for myself and have some good articles on squating for power through
those first couple of pedal strokes. I have no problem with
the power (have been doing squats/weights for MTBing) and a quite a good base, but i can not find any training information on how to develope the speed aspects, and last the distance! plenty of info on endurance training etc which i have heaps of info on, but i am unsure of how to approach the training for BMX.

Things i have thought of:
Grass sprinting (40sec) with 4 minute recovery
Intervals (time or poles) with 4 minute recover
some plyometrics as well (box jumps etc).

and looking to start these 10-12 weeks out from the event i
want to peak for..

any suggestions / training examples would be greatly appreciated!

cheers

joel

Sounds like that would be effective for training. I too raced BMX for 5 years but it was in the late 80's. I loved that sport. I agree you will get more results if you train. Road cycling will help improve your pedaling efficiency. Also do wonders for your endurance. Who knows you may find that road cycling is fun to race also.

I like your training plan but put lots of focus on spin technique and high rpm.

Have fun !!!