DAY #15

Use a safe bicycle friendly locations and wear a helmet- do not sprint without supervision.
• Box Start Method.
• Race Pedals with Race Gearing.
• Sprint length: 6 full cranks
• Volume is 1×20 efforts.
• Intensity is 100% of maximum perceived effort.
• Rest is 2.5 minutes.
Warm-up on bike seated, pedaling easy-medium tempo for 10 minutes and then finish the warm-up with two sprints at 75% effort for 5 full seconds, rest 2 minutes between, then begin the workout.
Cooldown is 5-10 minutes soft-pedaling.

GOALS OF THE WORKOUT
The goal is to impose more resistance than normal, challenging muscle recruitment eventually making it easier for the rider to power out of the gate easier and more consistently. This will also contribute to a faster first straight and as a result, give you faster lap times. This is not a fitness workout and the athlete should not feel like they’re tired and/or extremely exhausted during an after the workout.

INSTRUCTIONS
Use the Box Sprint Method for the start of the sprint. If weather, daylight, or safety is a concern then alternatively you can do this workout on a stationary bike, or your BMX bike on rollers and/or trainer. Increase the resistance to mimic a flat ground grade.

BMX COACH TECHNIQUE TIPS
Watch your sprint position-try to stay forward with shoulders over handlebar grips but without a bend at the waist, this is where the front core will be tested to keep you forward in the optimal sprint position.

BMX COACH MENTAL TIPS
The mind will always quit before the body fails, so think about accomplishing your goals at your next foreseeable race! Also, rehearse your race by treating each sprint as you go through the motos, semis and final. Focus on what you can control, focus on the mechanics and execution. See it, believe it.

WORKOUT #2 POWER CORE TRAINING WORKOUT DIRECTIONS

GOAL OF POWER CORE TRAINING
The goal is to improve the neurological and muscular ability of the core to help with everything from gate start, acceleration, turning, jumping and manualing mechanics on the bike. Also, this will help the technique and form of full-body exercises while strength training.

WORKOUT DESCRIPTION
A “CIRCUIT” is a completion of a series of exercises to be performed one after another. Below is the order of exercises. The duration of the exercise will be overtime, not repetition. If the athlete is no longer able to execute the exercise with perfect form due to fatigue, that’s okay, stop that exercise before the time is up. Rest and move on to the next exercise.

Number of Exercise Circuits: 5
Exercise Effort Duration: 45 seconds long
Rest between exercises: 30 Seconds
Rest between completed circuits: 1-2 minutes