Obviously, every bicycle enthusiasts knows this model of bicycle. The Mongoose bike is a brand name manufactured by BMX Products, Inc. It was introduced in the market since 1974 but has been through innovations. As compared to the very first product, Mongoose manifested bicycle performance. This brand of bikes has been around in the market for almost 20 years and is considered as one of the super brand manufactured by BMX. Over the years, Mongoose bicycles are used by mountain bike riders in many competitions.

If you are thinking to buy this brand of bicycle you should be smart enough and take into account some considerations. It is important to do research before buying one. In this way you will know the right style of bike that suits your riding needs. However, you should be very careful especially when buying online because there are lots of online stores those selling unauthentic Mongoose bicycles. That is why the best thing to do if you do not have idea on how to identify an authentic brand you should seek help from a bicycle expert.

In like manner, before buying the bicycle make sure to have a test ride. In this way you will determine if it fits your biking preference. Moreover, it is not enough to buy Mongoose bikes because it is your responsibility to know about its maintenance. Obviously, buying this brand of bicycle is an investment that is why you should ensure that it would last for longer time until such time that it becomes a vintage bicycle. In this sense, as soon as you bring home your new bicycle you should start familiarizing the maintenance.

As far as maintenance is concerned, in case you need to replace some parts of your bicycle you can find it in some department stores such as Toys R Us and Walmart as well as other Sports Authority. However, if you are looking for higher end products then you should order from independent bike dealers. Likewise, you can also place your special orders on Mongoose website.

Whether you are buying a Mongoose bicycle for your cycling satisfaction or just to collect vintage bicycles you should ensure to purchase from reliable source. Although you can buy it cheaper from online stores yet it is much better to buy it personally. In this way you will see the actual appearance of the bicycle. Likewise, you should be very meticulous about the code of the bike to ensure that you are buying the authentic brand of Mongoose bicycle. Obviously, it is not just a pleasure to ride in a Mongoose bike but also you can also use it if you are joining local rider’s competition. As long as you are giving proper maintenance of your bicycle you can expect to have and ride it for longer years. The good thing about investing in this brand of bicycle is that you can pass it to your children and grandchildren in case you are not able to ride it as you aged.

To many, the word, “Klunker” connotes a large, heavy, massive, and somewhat clumsy item. The “Klunker” was actually a bicycle model created by the Schwinn company in the late 1970’s to answer the desire for off-road biking or “Mountain Biking”.

Schwinn has a history of developing rugged, heavy, long-lived bicycles. The history of the Schwinn company dates back to just before the turn of the 20th century, in Chicago. The center of the bicycle universe was located there, and there were over 30 bicycle manufacturers making approximately one-million bikes a year from 1900 to 1905. Unfortunately for them, the automobile was becoming more popular as were motorcycles. There was a sharp decline in bicycle sales leading up to 1910.

Although many bicycle manufacturers went out of business, a few survived, including Schwinn. In the 1930’s, Schwinn designed a bike that purposely resembled the popular motorcycle. It had a steel frame, steel wheels, and huge, ballooned tires. It was rugged and built to last, and those characteristics were more important than being lightweight, at that time.

Schwinn continued to make steel bicycles, although Europe and Japan began to experiment with lightweight metals in their designs. In the 1970’s in California, boys began modifying the Schwinn Sting Ray bike and began holding off-road races. This style of off-road bicycling became known as “Mountain Biking” and the equipment used were called “Mountain Bikes”. Schwinn modified one of their Sting Ray bikes by adding a 5-speed shifter, and dubbed it, the “Klunker”. Because of its ballooned wheels and heavy steel frame, the Klunker became synonymous with heavy, clumsy objects.

European and Japanese bicycle manufacturers also modified their lightweight bikes to satisfy the new rage in off-road bicycling. Schwinn thought it was going to be a short-lived fad, and ignored the market, at first. When freestyle bike tricks, known as BMX became popular, Schwinn called it “unsafe” and “dangerous” behavior. Both mountain bikes and BMX were here to stay, and Schwinn began to adapt to late to catch most of the increase in bicycle sales throughout the 1970’s.

Today, the Schwinn bike is remembered for the Sting Ray, and the well-built, long-lasting bikes of the 1950’s and 1960’s. The younger generation has a different view of Schwinn, and hardly recognizes the name, at all. The “Klunker” is no long known as a word that is associated with the bicycle manufacturer. It is a term that the older generation can easily identify, and one that the younger generation has never used.

Schwinn declared bankruptcy in 2001, and their name and assets were bought by other bicycle manufacturers. Unfortunately, the quality and long-lasting attributes associated with that name no longer have any meaning in the bicycling world, today.

Foam Pits in 5 Steps

Gymnastics and Foam Pit construction

Step 1

Determine area needed to perform the intended tricks or maneuvers. Think larger for Moto-cross, BMX and Skateboarding as more speed and altitude are usually involved. Length is usually the second most important dimension to consider always erring on the side of caution. When considering the length of the pit consider how fast and far is feasible for the athlete and then extend it a little to provide a safe cushion. Depth is the most important dimension as the amount of blocks between the landing and the hard surface below is the amount of cushion or load deflection that the pit offers. Usually a safe depth for Gymnastics is 6-8 feet. This depth would likely be sufficient for most skateboarding and BMX applications as well. Moto-cross deals with higher speeds greater height and more weight so choosing a pit depth on the back end of the spectrum is wise even deeper maybe. Finally determining width and siding is important to ensure safety. Consider the possible range of error from left to right and choose a reasonable space for landing. Again speed and distance effects the possibility for error in a direction and should be taken into consideration.

Step 2

Consider the actual location. Inside? Outside? Above Ground? Below Ground? These are all questions that must be answered when locating where you plan on building your pit. Inside pits are common for gymnastics which eliminates the worry of rain or snow. Outside pits are common for snowboarding, moto-cross, and other extreme sports. These pits should probably use covers or water resistant blocks to resist the elements. Foam obviously acts very much like a sponge and after rain without a cover a pit will be very wet and if left like that it will likely grow mold there are often complaints of sickness after using a dirty foam pit. Above ground pits are possible but should still meet all the dimensional safety measures outlined above, especially depth.

Step 3

Calculate the amount of blocks needed to fill a pit. The math is a simple volume calculation, length * width * height * 0.7 * 8 = # of 6″ blocks or

length * width * height * 0.7 * 8 = # of 8″ blocks. These are industry standard calculations.

Step 4

Select a block density. The higher the block density the more load deflection or the safer they are for the athlete. Lower density blocks will save money but may not be as safe.

Step 5

Fill your pit, have fun and always practice safely!

Maintenance:

Periodically Pits should be fluffed as the foam will compact with repeated impact and provide less protection. Churning up the blocks prevents this from becoming an issue. Blocks should also be periodically replaced with fresh blocks both for cleanliness and safety as the foam gets beaten up.

Safety Warnings

Warning – Even with a quality pit neck and back injuries can still occur, make every effort not to land on the head or neck to reduce risk regardless of the pit.

Warning – Landing in the pit in an arched position especially in a frontward position can hyperextend and injure the back.

Warning – Landing on your knees, especially in an arched position in the pit can cause hyperextension injuries to the back.

Have you ever gone to a skate park and noticed that the skateboard riders get to drop-in to the various ramps and jumps which have been designed into the skate park? These drop-ins allow the rider to gain speed and inertia to do all of their tricks. Often, there are BMX riders who also like to go to the skate parks and use the drop-ins for their own tricks. Perhaps you’ve seen the X-Games sponsored by Red Bull, and watched the BMX riders compete for who can do the best tricks. Many of them risk life and limb for the notoriety and for prize dollars.

If you go onto YouTube you will see there are mountain bike competitions for downhill, and for rather exotic trails, often modified with jumps and other features. It seems to me that having a drop-in strategy to allow these mountain bikes to get up to speed makes a lot of sense. It also means that smaller hills can serve the same purpose as larger mountains because the entry speed would be greatly increased. Now then, what I have in mind is a new concept, and I call it a BikeDrome. Why did I pick this name? Well because in ancient times there were Seadromes for warships, and at the beginning of the aviation era there were Airdromes, which today would be called simply; airports.

I guess we could call it a BikePort, but that sounds like a place to plug in your electric bike or some added feature on the bike to plug in your iPhone. It’s not that either of those ideas are a bad concept, we need more of those too, perhaps even a WiFi mountain bike to text message, watch videos, and get your emails. Nevertheless, at some point it’s time to stop doing all of the personal tech and start riding your bike not only to stay in shape, but also to show what you’re made out of, to see if you can go the distance, and to see if you have the balls it takes to do the tricks without chickening out.

A BikeDrome would be a drop-in system which hooks on your back tire and tows you backwards up a near vertical wall you put your feet on the side in little trays which are slides. Once you are towed up to the top, you can press a release button and you slide down onto the trail or onto a ramp with a burst of speed. This would be the perfect system to get maximum speed before you start. That is if you are tough enough to handle it. Please consider all this and think on it.

Since the predecessor to the modern day bicycle was first invented in the early 1800s, bikes have been used for pleasure, transportation, and sport. Today, riders are faced with a myriad of available styles. Here are the five most common types of bicycles, along with their intended use.

Road

Road bikes are, as the name suggests, designed with the sole purpose of on-road travel. They can be easily identified by their common use of downward curving handlebars. This style generally uses very narrow tires, and the frame is lightweight. Road bicycles are one of the fastest types, and almost always have multiple gears for optimal use at high speed or on an incline. Riders will often position themselves leaning forward over the handlebars while pedaling.

Mountain

Mountain bikes are designed for off-road riding. They have multiple gears for riding up and down hills, paths, washes, and trails of varying inclines. To deal with the sand, dirt, mud, and gravel commonly encountered off-road, these models are equipped with wide tires with knobs to provide greater traction. Rather than curved handlebars, mountain handlebars are generally straight. The rider generally sits upright while riding this style.

Hybrid

Hybrid bikes are probably the most common style seen today. They are a combination of mountain and road bicycles, making them well suited for multiple terrain types. The handlebars are straight and the seating position is upright, just like a mountain model. The frame will usually be lightweight, the tires narrower and smoother, which makes for smoother, easier rides on pavement. As with the two styles it has evolved from, a hybrid usually has multiple gears.

BMX

BMX (bicycle motocross) bicycles are very popular with stunt riders, certain types of off-road racers, and youths. The BMX style is generally for a smaller frame bike, built robustly to handle hard landings and other stunts. The front wheel and handlebars can be rotated 360 degrees to allow for tricks, and the models will only have one gear. Due to the smaller nature of the frames, riders will generally stand while pedaling.

Cruiser

Cruiser models are designed for ease of use and a comfortable ride. As a result, they are popular with adult riders who are new to riding, or only do so occasionally. Cruisers offer an upright seating position and a fixed gear, so the rider simply has to sit down and start pedaling. Their wide tires make them comfortable. Due to their heavy steel frames and single gear, they are generally rather slow compared to most other types.

In conclusion, there are a wide variety of bicycles available to anyone in the market. Along with the most common models listed above, there are ones designed for specific uses, such as military models, firefighter models, and even ice cycles, designed for riding on ice. So no matter what your lifestyle is, there are bikes out there for you.

Prior to 2009, the widely agreed-upon best entry-level flatland bicycle at the time was DK’s Signal model. Since that time, DK has renamed the bicycle the Opsis, and they’ve made so many betterments to it that it really does give reason for the different name (as well as the increase in cost from about $300 for the Signal to about $375 for the Opsis). Since the Opsis is the descendant of the Signal that I rode, my perception of the Opsis is clearly in comparison to its forerunner that I rode for two years before eventually switching it out.

The Signal was already thought a great deal for beginning riders with the features it had already: CRMO main frame, CRMO fork with tapered legs, front and rear brakes with gyro, two pairs of pegs, and even a Taska unsealed freecoaster. (For all the bad things that people say about the Taska, I actually thought it worked fine, until the threaded 12-tooth cog eventually cracked after a year.)

If the Signal was a good deal, then the Opsis is a great one. There is no complete flatland bicycle in the less-than-$400 range that even comes close to the feature set offered here. DK switched from the Signal to the Opsis in 2009 and improved its features year by year until arriving at the 2012 model, which boasts a part list that is downright shocking when I see all the things that were improved over those from my old ride:

Redone frame with integrated headset and sealed mid bb

160mm three-piece CRMO cranks

Plastic pedals instead of metal ones

1.85″ tires instead of fat ones that were more than 2″ wide

Plastic pivotal seat

Nice slender pegs

14t rear cog instead of 12t

Sealed front hub

Complete bicycle weight of only about 28 pounds

Definitely a nice set of upgrades for only an $80 price bump. And again, the Signal was already the widely agreed-upon best deal for a beginner flatland bicycle as it was already.

But a review wouldn’t be complete without some flaws pointed out, so I won’t exclude that part of it. The one thing I’m glad to have gotten on my Signal – which doesn’t come on the Opsis – is a pair of chrome rims. The Alienation chromed PBR rims that I got have since been replaced with (presumably cheaper) colored ones. This doesn’t mean much for brakeless users; but considering that the Opsis is an entry-level bicycle that comes stock with brakes, I see this as the one downgrade from before.

Also: if I were to buy an Opsis, I would switch out the brake pads for some better ones (ideally a set of Odyssey clears). The stock brakes are fine, but the brake pads that come with them are terrible.

But that’s all there is to frown upon here. If you don’t have $650+ to blow on a higher-level complete – and if you want a brand-new bicycle instead of purchasing a pre-owned one – then the Opsis comes out on top.

Why are Skateparks beneficial to Local Communities?

The answer is very simple… !

Skateparks provide a place for kids who aren’t usually interested in traditional team sports. They are a place kids can go and express themselves in an individual, personal healthy and athletic manner.

Getting the kids, and in particularly the ‘at-risk kids’, involved in a personal and self-confidence building activity like BMX and skate boarding helps them to build the confidence that they need in order to do well in all other aspects of their lives.

The vast majority of BMXers and skaters are currently riding on the streets, in parks and inside run down derelict factories. Skateparks, even the more challenging ones, therefore have to be, a much safer option when compared to having the kids riding and skating through today’s busy streets.

When a skatepark is built correctly: with local rider/skater knowledge and input, and involvement throughout the whole process of building a park. These kids, end up with:

· A great sense of ownership and pride.

· The fact that the very existence of their new skate park is the result of their hard work.

· The fact that they have had the opportunity to work with local Councilors, MP’s and local business leaders on the varying design elements within the skate park.

These previously demoralized outcast BMXers and skaters, who once used to run from the police, will now find themselves working in conjunction with the police along with the community as a whole.

One of the fascinating things about BMX, Scooter, skating and skateboarding, is how it helps bring members of the community closer together. On any given day, at a well-run, fully functioning and community supported skatepark you will see all people of all age groups.

You will find the 4 year old being supervised by their parent. You will see the groups of teenagers having their own shredding or skate session. You will also see the older guys and girls there too, who still carry a burning passion for BMX or skating.

What benefits the skatepark and the community around it the most, is a few dedicated BMXers, skateboarders etc who use the skatepark, to take part in delivering the programs that are available inside. In every area of the community there is at least one BMXer, skater, Scooter rider or skateboarder who wants to share their undying love of their sport. These people are usually the ones who tend to make the best BMX coaches, skateboard coaches and marshalls.

Offering local riders and skaters more responsibility, and allowing them to coach children and young people as they aspire to reach their maximum potential, brings even more families and skate park users together.

A professionally designed and constructed Indoor Skatepark will…

• Provide a safe challenging place for BMXers, skaters, scooter riders and skateboarders allowing the participants the opportunity to develop themselves as athletes

• Provide an exciting alternative to team sports and to assist in not only the development but also the improvement of human motor skills & balance. Nowadays there seems to be plenty of choice when it comes to offering very young children places to go and things to do. When it comes to teenagers for example, there is very little, if not nothing for them to do.

• They attract visitors, skatepark enthusiasts & skatepark spectators who enjoy bmxing, skateboarding, Skating or scooting. When people visit they spend money! This has a knock on effect that flows into the community bringing more money into the area to encourage local businesses to set up and flourish.

• Make the community a much more youth-friendly place to be. This itself sends a message to the teenagers that they are accepted by people and valued as members of the community. This is achieved by giving them a place to call their own and offering them a creative place where they are allowed to express themselves in their own way.

• It encourages young people to become healthier and fitter. This in turn assists in discouraging the problems associated with youth inactivity and drug abuse.

According to Local Drug awareness Projects, the most common reason given by young people for drug abuse is boredom… FACT

• Provide fantastic opportunities to host what are known as ‘jams’. It’s just another name for a competition. Allowing bmxing and skating to be publicly viewed allows more people to fully understand the skills that are involved.

BMX and Skateboarding is an awesome spectator sport… !

“Bmx and Skateboarding reaches the ‘most at risk’ youth, like no other sport… !

However the majority of people today are completely out of touch with what is happening in the younger world, and they just want to get these annoying riders and skaters out of their hair. The only thing that the children and young people end up thinking is that they are 2nd class citizens in society. A skatepark changes this misconception by educating the community into realising that bmx/skating is not a crime! Skateparks can reduce the divide between the young and old even further, by welcoming the public through its doors to see the positives and the health benefits that the people using it are gaining.

Although it’s still not exactly “mainstream,” extreme sports have become incredibly popular over the last decade or so. Sports like surfing, snowboarding and BMX still don’t draw the crowds that football and baseball do, but they’ve been slowly creeping into the collective consciousness of sports fans everywhere in surprising ways. One area where these sports have had a major influence is in the world of fashion. BMX apparel and other kinds of sports fashion have become very popular not just with extreme athletes, but with people from all walks of life.

From a certain angle, the rise of extreme sports fashion isn’t surprising. Sportswear has always been popular with athletes and non-athletes alike. Not only is sportswear built for comfort, but they fit perfectly with most casual clothing styles in the United States. Sportswear has gone from being strictly for athletes in the early 20th Century to being what most people imagine when they think of casual dress. Fashion designers now regularly incorporate sportswear elements into their work, even in clothing that is not intended to be casual. These days, it’s hard not to go out in public and see people wearing jerseys, baseball caps and other clothing originally designed as sportswear even when there is no sporting event happening. Sportswear has become all-purpose casual wear.

Of course, comfort and a casual look aren’t the only reasons why sports gear has become so popular. As the name implies, extreme sports can be dangerous. Professional skateboarding at the very least requires pads and a helmet, and the right BMX apparel can save BMX bikers from some really nasty injuries. At a glance, this might not mean much to someone who would never step onto a skateboard or BMX bike, but the protection offered by some extreme sports gear can be useful in other situations. The heavy fleece jackets worn by snowboarders are some of the warmest winter jackets available, and the shoes worn by skateboarders can take a beating and last much longer than most sneakers.

Because of the popularity of these high adrenalin sports, many clothing designers have begun to market that extreme sportswear to the mainstream. People are still probably more likely to wear a football jersey than BMX apparel in casual situations, but the growing popularity of sports fashion hasn’t gone unnoticed. Many professional extreme athletes have their own clothing lines now, and it has gotten to the point where many people wear the clothes without having any knowledge of sports. Many just like the clothing itself, which can probably be considered the ultimate victory for any clothing designer.

In the end, the popularity of extreme sports fashion isn’t all that different from the popularity of most other sportswear. Most people ultimately wear things like BMX apparel because it fits in with the casual style of dress that is so popular in the United States. On top of that, most of this clothing is durable as well as stylish. Extreme sports are still seen as a niche, but many of the fashions associated with it could become mainstream in the next few years.

Well, this is certainly a controversial, complicated and constantly evolving topic. There are so many bicycle manufacturers, bicycle types and popular brand names sold in the US, that it can be difficult to find a comprehensive summary and to sort it all out.

The top 20 most popular bike brand listing that I’ve compiled here is not based on the number of bikes sold alone or on the quality or perceived quality of the bicycles. Most of the bike manufacturers listed here also sell different bike types (road, mountain, hybrid, etc.) and the list below is not broken down by bike type or category.

This listing is intended to be a guide as to what bike brands are currently the most popular in the USA, at the time of this writing (since bike brands come and go and the sales of various bike types rise and fall).

The Top 20 Most Popular Bike Brands and the bike types that they sell

1. Trek – Road, Triathlon , Mountain Hardtail , Mountain Full-Suspension , Urban , Bike Path, Cruiser , Women’s , Kids
2. Schwinn – Road, Commuter, Comfort, Cruisers, Electric, Mountain Bikes, BMX, Kids
3. Giant – Road, Mountain, Giant for Women, Lifestyle, Hybrid (HCT), BMX, Kids
4. Cannondale – Road, Mountain, Women’s Recreation (many sub categories)
5. Mongoose – BMX Bikes (Team Bikes, Freestyle Bikes, Dirt Street Bikes) Mountain / Pavement (Dual Suspension, Jumping, Hardtail XC, Comfort, Commuter, Road Alternative, 
6. Raleigh – Road, Performance Hybrid, Hybrid, Comfort, Mountain, Cruiser, Women, Youth
7. Specialized Road, Multi Street, Globe (commute, comfort), Dirt/Street/Vert (BMX), Kids ATB
8. Diamondback – MTN Full Suspension , Mountain Hardtail , Devine Designs , Comfort ,Cruiser , Performance Hybrid , Hybrid , Youth , BMX
9. Fuji – Road, Mountain, Specialty, Women’s, Lifestyle, Kids
10. Haro -All Mountain-Freeride, Dirt Jump/ Urban, XC Trail / XC Sport, 650B, 29er, Metro, Comfort, Cruiser
11. Shimano – Road, Mountain, Comfort, BMX
12. Huffy – since 1892 – Mountain, BMX, Kids, Road
13. Gary Fisher – 29ers, Full Suspension,  Genesisters, Hardtails, Kids, Pavement, Road
14. Ellsworth – High end Mountain Bikes
15. Klein – High end Mountain and Road Bikes
16. Jamis – High end Full Suspension, Hardtail, Road, Street, Sport Comfort, Youth
17. Bianchi – Hors Categorie (HOC), Born for Performance (B4P), Coast to Coast (C2C), Dama Bianca, D2, Special, Classica, Road Steel, MTB Performance, MTB Leisure, Sport, Cross-Terrain
18. GT – Mountain, BMX, Road, Womens
19. Rocky Mountain – Mountain, Road, Urban & Path, Ladies Only
20. Scott – Mountain, Road, Women’s Junior’s

Some of the popular bike brands listed here can only be purchased at specialty bike shops or independent dealers. Although this marketing technique makes these brands harder to find, in some cases this it improves the perceived quality of the bikes over brands that are distributed to the mass market or that can be easily found at sporting goods stores or even online.

I have included the bike types or bike categories that each manufacturer sells under the brand names listed. The bike type descriptions were, in most cases, taken directly from each bike manufacturers website in order to not only let you know what kind of bikes they make but also how the company perceives the bike types that they make and how they market them to you.

Favorite workouts of Olympic Medalists Mike Day and Jill Kintner:

With their personal coach Greg Romero

When I was coaching and preparing Mike and Jill side by side for 12 months leading up to the games we had simply had fun everyday. Either way, my goal with their training was to keep it interesting and having them feel good about it. This month I’m going to touch on a few protocols that both Jill and Mike liked that had them leading up to eventual medal winning performances at the Olympic games!

I will touch on one off the bike and one on the bike training protocol for each athlete!

Jill Kintner off the bike exercises: Dynamic warm up.

If any of you have had the opportunity to watch Jill at a race then you might have seen her in the parking lot doing lots of funny callisthenic looking exercises near the pits or the rental car. What she is doing is what we like to call a dynamic warm up. First off, you’re going to need some regular athletic shoes. The first thing we like to do is open the hips so we start with a knee to chest walk. You take a step forward and with both hands grab below the knee and bring it to your chest and then immediately repeat on the next step.

This opens up hip extensors and lower back. The forward lunge is the next exercise yet targeting the antagonist hip muscles. This time it’s the hip flexors. Simply take a nice step (approximately 5 shoe lengths in front of you) and while keeping your upper torso vertically straight, bend at the back knee and follow with the front, and do this movement slowly. This is a nice dynamic stretch of the hip flexor in which will allow you to pedal efficiently! Jill says “If I can only do 2 warm up exercises then I would focus on the hip muscles so I can pedal without inhibition”.

Mike Day off the bike exercises: Plyometrics

Let’s face it, BMX is power and if you can pick one exercise that can hit all the components of power then it would be doing plyometrics. Plyometrics are basically jumping on your feet using your body weight only. The best exercises for kids are simply doing jump rope or skips and hops. This is perfectly fine and safe and they do this kind of stuff all day during recess at school. As long as they’re not jumping off 4-foot high boxes or ladders then their joints and tendons will be fine. They can first start off with jump rope skipping for 10-20 quick jumps. Mike’s favorite is the jump rope because it warms him up, hitting ankle joints, knee joints and warming up his wrists, elbows and shoulders. Then once he is ready he likes to move on to Jump Squats.

Simply place both feet shoulder width apart, keeping the upper torso vertically straight, push your hips back followed by a bend at the knees, lowering yourself to about 45 degrees and simply counter with an explosive jump as high as you can. The key is to take off through the ball of your feet and land on the ball of your feet with a nice slight bend in the knees and hips. You can do this one at a time or rapidly. Mike likes to do them one at a time, reset and focus for height. Mike says, “I’ll do the jump rope 3 sets for 20 skips and then jump squats 3 sets of 5 jumps, and then I am ready to train in the gym or ride the bike”.

Jill Kintner on the bike: Stand Start easy gear sprints.

In the past 5 years while racing Mountain Bikes, Jill never worked on explosive sprint power from a dead start. In BMX she came to find that it was necessary to give herself a chance down the first straight so she can have a chance at a medal. Her favorite sprint session was doing stand start easy gear sprints. I designed this exercise with an emphasis to program pure sprint acceleration out of the gate. We used flat pedals so that it was 100% focus on down stroke and we used an easy gear so that she was forced to accelerate it fast. “I love these so much I had a dedicated flat pedaled easy gear bike set up at the Olympics that I would use as a warm up between rounds of qualifying” Jill says.

What you do is gear down 1 or 2 teeth easier than race gear and change your pedals to flats. On a flat open parking lot with no cars around, take 2 cones, one for a start point and one for the needing point. You can mark of the distance by placing one down and then pedaling from the start cone to the ending cone. Jill liked to do these with approximately 7 full cranks. How to do the sprint: Standing up in the gate start position with cranks level, approach the start cone slowly and then explode keeping the front wheel down and straight.

Make sure to minimize the bend at the hips and try to stay tall, focusing on the extension of each pedal stroke through the feet. “It’s not a hard workout, it’s about a quality one, and I love this because when I get on the track I feel explosive out of the gate”, Jill says. Do 1 set of 8-10 efforts and rest 3-4 minutes between to recover the ATP energy system. This sprint workout is about neurological programming, not a muscle breakdown. In fact we hardly ever do any training that has an emphasis on muscle breakdown because BMX is about quality power.

Mike Day on the bike: Full Laps.

If you don’t have the gas to make a full lap without getting tired, then you’re not specifically fit for BMX. “There seems to be an impression that you need major endurance work on a road bike to be fit for BMX, and I haven’t touched a road bike all year, I do full laps,” Mike says. I say why not? It’s very specific, you get the dynamic power component of the jumping and the lactic build up towards the end. This is the perfect training protocol for those who find themselves struggling to get to the finish.

The key with this workout is to keep the intensity just below “all out”. What makes this workout work is that it’s training your ability to repeat motos at your fullest physical capacity. “Greg always talks about how repeatability is the limiting factor to a good day of racing” Mike laughs, “At first I hated these but then I started to see my racing getting better towards the finals and at the Olympic games, I never felt better” the silver medalist says. The key is intensity, the rest in between the efforts and how many. Mike likes to go out and do 5 full laps at 90% intensity with 10 minutes rest in between. For kids under 16, I would recommend a shorter rest interval of 6-8 minutes as they don’t produce lactate acid like the older crowd.