This month I want to touch on the importance of warming up. There seems to be a lack of understanding that warming up is burning energy, or “burning matches” as they say in cycling. The truth of the matter is that a warm up routine is to not only to get the body in a mode to be ready for optimum performance, but to also get your mind ready for the task at hand. The best results in training and racing result from several components and a good warm up is easily the number one limiting factor from great training and racing performances.

I was fortunate to spend some time observing and talking to track and field Olympic caliber athletes while they were warming up for their training at the Chula Vista training center. Although the actual workout was only going to be 6-8 sprints, they warmed up for 30 minutes and this was for less than 2 minutes of total of explosive work. The truth is, you want to be able to do the actual workout at full physiological and psychological capacity. When I have my athletes do sprints, the purpose is to program the physiological component with the psychological component so that several important things take place:

o Neurologically, the mind is telling the motor units of a muscle cluster to fire, the mind needs to tell the motor units clearly what they need to do without hesitation. Imagine two phone lines connected and opened up so they can communicate. The mind needs to be ready and without distraction to convey the message. A proper intense warm up with a mental focus and vision of what you want to do will help facilitate this.

o In order for the body to respond to the mental request of movement, this neural pathway needs to be activated to perform the correct movements and at full capacity. It’s crucial the motor units and muscles need to be turned on prior to the expected intense effort. Another words, if the muscles are cold, there will not only be a delay, there is also a possibility that the muscles won’t respond at full contraction.

o For BMX racing, a proper warm up will also facilitate Lactate Acid faster and recycle it with superb efficiency. If there is no warm up, the body will also not tolerate Lactate kindly. Be sure to do a long sprint to get the burn out of the way and to open up this component of the system as well. (Do this before practice, not before the first moto!)

When I was a young pro warming up for 20 minutes in the woods of say the South Park NBL National an hour before my practice, my team mates used to look at me like I was a freak. I remember them and the majority of the pros using practice as their warm up, yet never seemed to be ready for the first moto and thus, would never get going for the rest of the day. A good warm up sets the tone for your racing day!

A proper warm up will prevent an athlete from being neurologically confused when riding a new track as they might not adapt to the new dynamics of a track properly, making them second guess if they feel good about themselves riding this track. This could possibly mess with an athletes confidence, spending more time being uncertain before the first moto, when they need to be using this energy to be ready for everything when that gate drops.

Warm up routines vary for different demands, for both on and off the bike racing or training. It’s best to develop a well-rounded routine for a sprint workout and then apply that routine before practice at an event and or even before practice on a local night. There are 2 different types of energy systems that need to warm up: Aerobic and Anaerobic. Almost always an anaerobic “dynamic warm up” is more specific to BMX, Sprints and or Strength work. In BMX, every movement is a “dynamic demand”; therefore a dynamic warm up is in order. Typically this means sprints of all varieties, lengths and intensities. The duration could be from a minimum of 10 minutes to 20 minutes filled with sprints and maybe even some bunnyhops and coaster manuals. Of course this would be done with plenty of rest between efforts and not to sprint for 20 minutes consistently. Once this is done, then the workout and or track practice shall come. Again, you want to get on the track ready for the demands so you can program yourself to know the track as best as you can!

Off the bike training such as GYM work or plyometric training can usually benefit from a dynamic warm up consisting of a combination of both exercises or bike sprints. Exercises can consist of getting the body to not only achieving neural adaptation, but to also get full range of motion so there will be no surprises when you squat down or do a plyo jump. Same principle applies in terms of neural activation: Get the mind and body to respond cohesively together so you can get the most out of the exercise and training. A typically dynamic warm up will consist of exercises such as skipping rope, lunges, body squats, and light non-static stretching. A quick note on stretching: Forcing a muscle by stretching beyond what it’s capable at the time and or holding it longer than 20 seconds can also cause damage it in the form of micro tears. The end result will be a slight paralysis of the muscles from contracting at full capacity because those lightly torn muscle fibers simply won’t respond; there damaged. So stretch lightly if you need to stretch before activity.

Well there you have it, warming up and doing a dynamic one specifically for BMX racing and training will enable you to be ready and to get the most out of your session!

Do you like BMX bikes? If you do, you might know anything about these bikes. But, you will find that reading the following article will give you the addition knowledge about these bikes.

The BMX bikes were known in the early sixties. These bicycles were manufactured by Schwinn. The first type of bike that was manufactured was called as Sting Ray. And the first race of BMX was help in California in 1971.

BMX is the abbreviation of Bicycle Motocross. This is also known as the extreme sport. The tracks used for the BMX bikes racing come in various types such as obstacles with racers vying for the first place. The bikes are also usually used for many things such as extreme games on the ramps and half pipes, dirt tracks racing and recreational purposes that you might have.

Talking about the type of these bikes, you will find that there are three main types of the BMX types. They are racing bikes, freestyle/stunt bikes and jump/dirt bikes. You will; find that each type has its description. The racing bikes are usually lightweight and durable. These types of bike come with knobby tires. These bikes are designed to get around the track in short time or in hurry. You will find that they are also used for the off road riding.

The freestyle /stunt bikes are used to perform the stunts and tricks. For this, the heavy duty tires and the frames are designed for pavement. These types of bicycle also come with the axle pegs for doing the tricks. Meanwhile, the jumper bikes are the crossbreed of the freestyle and racing bikes. They come in knobby tires and solid frame. You will find that they are usually used for jumping and trail riding in the backyard.

Moreover, the BMX bikes come in various sizes. There are at least four sizes of bike that you can choose. They are mini for riders aged 4 up to 6 years old, junior for riders aged 6 to 9 years old, expert for riders aged 9 to 13 years old and pro for riders aged 13 and older. The BMX bikes are very great bikes that are made out of aluminum or chromoly that is cheaper but heavier. Thus, when you are about to purchase BMX bikes, you should make sure that you choose the correct type and the correct size.

Upgrading your bike with a new BMX stem will customize your ride to your comfort level. With an aftermarket BMX stem you determine your reach distance and how high or low you want your BMX handlebars to set. You can give your bike a completely new image by purchasing BMX pegs to match the stem and other coordinating accessories as well.

You will find many styles of BMX stems available-enough to match every personality. Beyond just color and texture decisions, you must choose between quill-type stems and threadless. When you install the stem, the threadless type will clamp onto the steerer. The older quill style, however, attaches to the inside of the tube by compression.

These stems are also rated according to the angle. When looking to upgrade a bike, test out a couple styles or at least get a close idea of what angle you need so that you buy a product in keeping with your needs. You do not want to have to adapt to an awkward bike (and a backache) if you purchased the wrong stem.

Each day seems to bring a new style or development to bike stems. Aluminum alloy stems provide a cost savings most of the time except for the high-grade alloys which cost much more than the carbon stems. Carbon fiber stems add strength, less weight, and help absorb a lot more road vibrations, although they cost a slight bit more than most aluminum stems. On some bikes a titanium stem adds a special touch, reduces weight, and costs a bit more than most aluminum or carbon types. When shopping, you may go for the more functional stems from companies like Black Ops or Thompson. North Shore Billet and Chromag offer direct mount stems for certain bike types. Others may choose from the many designs by Shadow Conspiracy, Sputnik, Animal, and Kore, to name a few.

When you shop for the stem, know the size of your handlebars and the steerer tube. Once these details are known, you can decide on length and drop. In particular, stem length controls the response of the front wheel-longer stems delay response where shorter ones turn more quickly. Depending on your past scar record, you may also want to consider a more streamlined or rounded stem to avoid sharp edges that may injure.

With a well chosen BMX stem, you can relax as your bike stands out from the rest.

For some people, coming down to help maintain a BMX track is an unpleasant chore. But the important thing to consider is, it’s not done by itself and volunteers are as important as the riders who ride the track. Many clubs, particularly in the country, find it very difficult to attract parents and riders to maintain the track on a regular basis. It’s usually left to the few dedicated members who do it for the kids, time after time. They know that without the job being done, there’s no track nor a club for the kids.

One such club facing these issues is Tom Price, based in the north of Western Australia. Their track is made from a combination of clay, fines and any other dirt they can basically get their hands on. The Tom Price track has been going for more than 20 years with Vice President Kero’s family involved for the past five. Over the years, the various families have made it what it is today, by traveling to different tracks and picking up elements to implement into their track to lift the skill of the kids.

Kero works six days on, six days off but manages to come down to maintain the track at least three times during his days off. Lawns need watering, the soft spots grinded and rain damage fixed up. Whoever has a vehicle at the time, will use it to roll over the jumps and berms to help compact it. Many clubs find this effective as long as they have the right moisture content.

Tom Price are in the process of using dolomite cracker dust, which goes down hard like concrete in some areas. It takes away a lot of the maintenance time and minimizes the damage, wind erosion and hosing down for racing. Currently the contractor hasn’t yet delivered it and it’s an ongoing process, even though it’s been paid for through canteen funds and sponsorship.

Some maintenance causes cannot be avoided. The biggest environmental threat is the lightening because of the surrounding iron ore. It strikes the ground and as soon as you mix the light poles around the track, they become lightening rods. The kids on the track ride their aluminum bikes on the track and that becomes a recipe for disaster, so if it looks like a storm is approaching, they can the night and come back the next day or the next week when the track dries out. In the mean time, there may be the need to maintain the track where the lightening has hit.

Tom Price now share a caretaker between the BMX Club and the neighboring Speedway to assist in preventing motorbikes using the tracks, which have been a major issue in the past. The caretaker takes a photo of any motorbike riders and walks off quietly before ringing Kero or anyone on the phone list to take action and come down. Currently it’s a big deterrent but some kids think they’re above the law, which is when the police become involved to take the appropriate action.

But finding volunteers to maintain the track has always been the biggest ongoing problem, an issue very hard to eradicate. In the Pilbara, a large amount of parents work shift work and long hours, making it difficult to support their kids down at the track and participate in club events, such as track maintenance days. Many seem to drop their kids with their bikes in the car park and use the club for babysitting.

“You get more people by organizing a social” Kero states. “A barbecue and beers makes it easier to attract more attention and support”. One north-west club suggested that parents could contribute several hours a month to help maintain the site in return for allowing their child to ride. It wasn’t followed up in fear that the club would lose members. It appears that some parents haven’t been made aware of the maintenance requirements behind the scenes.

BMX racing is one of the fastest growing sports but it is hard to keep the parents excited about the sport. It’s the parents that encourage the kids and without the parental support, kids get over the sport very quickly. Contributing behind the scenes to your BMX Club can offer great rewards: including learning new skills, social networking and becoming involved in the community. It only takes a few hours a month and its enough to decrease the burden on those who usually do all the hard work.

Nowadays, the quality of bikes is on the rise. In the past, if you wanted a top quality one, you had to get it built from scratch. Today, however, you can get a great quality bike at a store and you can use it right away. Given below are a few tips that can help you buy a good BMX bike.

1. Know Your Intentions

Based on the type of riding, you can get the right bike. So, you should know the purpose for which you are going to use your bike. Where do you want to ride? Are you going to ride your bike on a street, in a park or on dirt? Some factors make some bikes better than others.

2. Consider Chromoly

Chromoly is on the list of alloys that are lightweight and strong. That’s the reason they are the best choice for BMX bikes. As a matter of fact, many of these bikes make use of steel in their forks, bars, or frames. Steel is weak but a bit heavier. So, when buying a bike, make sure you know it’s made of chromoly.

3. Choose the right Size

Most complete bikes feature 20 inches top tubes. Since the manufacturers are working hard to gain as many customers as possible, you can find bikes that are 20.5 or 20.75 inches. If you are going to buy a bike, you may want to test it out in some parking lot. If your bike features wide bars, we suggest that you cut them based on your needs.

4. The Lifespan of the bike

Things don’t last forever, which is part of the game. If you want your bike to stand the test of time, we suggest that you spend a bit more and get a more expensive one. As a matter of fact, expensive bikes can take more abuse than the regular ones. Also, after your first sessions, you will need to tighten chains, spokes and headsets, which is normal.

5. Small Parts Matter

The parts of your bike can make your bike a good or bad one. Aside from this, they can make the product expensive or inexpensive. The quality of the bike will be based on the parts it is made from. So, if the parts are purchased from popular brands, you can expect a quality bike and vice versa.

6. Price Point

As soon as you have figured out the type of riding you want, you should decide on the amount of money you can spend on the product. All you have to do is set your limit and then carry out some comparison research to choose a bike in your price range.

7. Look For Weight

The weight of the bike will tell you a lot about its quality. If the bike is lightweight, it means that it is made from quality parts. So, a chromoly frame is better as it weighs a lot less than other metals.

So, these 7 tips can help you go for the best BMX bike.

Old school BMX bikes used to be ignored by many but nowadays, these bikes have gone a long way with the recent advancements that have taken place. Among the many cycling enthusiasts, bicycle motocross is one of the most recognized. The best BMX bikes as well are fast selling among the shops.

Since BMX had gained its popularity, many BMX bike manufacturers have sprouted out offering a wide range of bikes that will cater to whatever riding condition. If you are a mountain biker, a special bike is designed for your passion. If you are into dirt jumping, flatland, free styling or racing, there are bikes optimized for those as well. The problem with having various choices can be confusing at times so it can be helpful to seek bike reviews or check with a BMX bike dealer near your place.

Moreover, if you are just getting started with BMX and do not yet have a broad understanding over the basic aspects like the bike parts which consist of frame, stem, hutch, and many others, it is best to take the time to learn them first before actually getting busy learning the riding style you want.

When it comes to learning tricks, it’s important that have enough patience as this aspect involves a steep learning curve. Perhaps, the basic ones you’ll want to learn first are the j hop or bunny hop. Pulling up your front wheel in high level as well as hopping on curbs are just some of the basic tricks. With enough strength and patience, you’ll be able to do these within a short time. The Internet is a good place to shop whether you are looking for used old school BMX bikes or brand new ones.

Racing and performing various off road stunts and tricks needs a typical kind of a bike that can withstand the effects of harsh riding. Freestyle BMX bikes are designed specifically for stunting and racing activities. These bikes are manufactured with light weight and high quality material that can be easily handled over different disciplines. Tires of bikes are wide up to 24 inches that enable the freestyle riders to perform stunts and tricks proficiently with great convenience.

Competition for quality and variety is rising rapidly among different manufacturers and suppliers of bikes. Different models of freestyle BMX bikes have touched great heights in delivering high quality performance features. Among a wide range of models and categories, it may be little bit difficult and time consuming to choose the right type of bike. This confusion can sometimes lead to the possibility of selecting the wrong option. Therefore, it is very essential to have sufficient knowledge about certain factors related to freestyle BMX bikes.

In today’s era of great competition, there is no shortage of bikes that deliver highly appreciable quality traits. Beyond the quality factor, there are many other factors that should be considered while buying a freestyle BMX bike. Here are some points that would help the one to choose an apt bike.

Light weight Body Structure

Most of the freestyle BMX bikes are designed with materials like steel and aluminum. Both are undoubtedly cheap but are heavy in weight and less durable. One may prefer to go for bikes that are constructed with chromoly alloy due to its strength, durability, and light weight.

Type of Riding

Different bikes are designed to be suitable for different types of riding disciplines. Some are good to be used over flatland while others are made to be used over dirt. Before choosing a bike, make proper research to know what type of bike would fulfill your riding criteria.

Choose the Shop that Offers Spare Parts and Other Accessories

One should prefer a store for buying a freestyle BMX bike that provides different spare parts like handlebars, pedals, chains, brake cables and many other bike accessories.

Affordable Cost

Cost is also a very important factor that cannot be ignored in any way as it is not possible for everyone to spend large amounts of money so choose a bike with the cost that is within your reach.

There are various online stores that provide huge variety of high quality freestyle BMX bikes. Discover and explore such online stores and pick out the best option that is suitable for you in every aspect.

If you are interested in starting BMX riding but are not sure about the preparation that goes in for a beginner, here is a quick checklist about some of the equipments that you ill need to get started.

Bike: The type of riding you will be doing will decide the type of bikes you need to buy. Several specialty BMX bikes are manufactured for bicycle motocross, dirt jumping and freestyle. A basic BMX bike should be checked for all essential parts, such as kickstand, chain guards, fenders, etc for a complete and safe ride.

BMX Pads and Protective Gears

Helmet: A helmet is must-have equipment for BMX riders regardless of the type of riding you choose for yourself. Basically, the BMX helmets are divided into two categories, open face helmets and full face helmets. Prices vary for $30 for a basic helmet to as much as $150 for an advanced one.

Knee pads: An important BMX pad, knee pads are important to protect injury prone knees. Having a pair of good quality, durable and comfortable knee pads that are specifically designed for BMX rides are must. Usually, their price vary from $20- $35.

Elbow pads: Another must have BMX pads, elbow pads take care of your elbows in case the bike skids and you fall straight on your hands. Elbows are most likely to get injured in such cases and therefore wearing elbow pads gives you the confidence to ride freely. A basic pair of elbow pads usually cost $18.

Gloves: Gloves are one of the most overlooked protective gears. Although they are not mandatory for any ride, but having them is a good idea. They help keep your hands warm in case of extreme weather as well as give you a strong grip with your bike. It is important to check that your gloves fit well to ensure good movement of hands and fingers while riding the bike.

Shoes: Extra gripping biking shoes are ideal for BMX riding. However, in absence of them a pair of tennis shoes can also be used. The types of shoes you wear are based on your own comfort level.

All the items mentioned above are mere essential that are must while you begin your venture for BMX riding. In addition to them other apparels like shin guards, mouth guards, tailbone protectors, chest pads, padded shorts, and many other protective accessories are also available. Although, it is almost impossible to gather all of them, being a beginner having at least the minimum is must for your safety. Good luck and have a safe ride!

Your Name: Miss Cory Coffey

Age: 24

Hometown: Ojai, California

Sponsors: DC, Specialized, ODI, and Utopia Optics

How did you get started into riding BMX?

There were some younger boys in my neighborhood that raced bmx bikes, and they encouraged me to go get one… so I did and started going to the race track with them. I raced for about 3 years and then realized that I didnt like to pedal all that much, so I started going to a local indoor skatepark and that was the beginning of my ramp riding… 7 years ago, wow!

You were the first girl to do a backflip. What made you do it, how many times did it take, and whats the process behind doing it.

Yes, I was the first woman in the world to ever do a backflip on a bike… I was 19 years old and was spending a couple of months in Pennsylvania at Woodward Camp.. A guy by the name of Jay Rodriguez was joking around with me one day saying that we were going to learn backflips that night… I said yeah sure whatever.. well I guess he was more serious than I thought.. so that night I started learning them into the foam pit.. I think the second try I actually got the rotation down, and within a week or so I was pulling them on the box jump. I then unleashed it at a contest there at Woodward called the CFB contest. I crashed pretty bad the first two times, but the adreneline was pumping and I was determined to pull it… the third time I pulled it. I never really thought it was that big of a deal… now that I think back on it, it is pretty cool to make history. Basically its one of the easiest tricks in the book I think.. all you have to do is commit to it… make sure you have enough speed, a good enough box jump, and just lean back, spot your landing and there ya go!

What other sports do you enjoy doing then?

I really enjoy snowboarding in the winter and occasionally mt. biking… I also like to play around on skateboards. I grew up riding a skateboard so its always fun.

What was it like to be one of the only female riders in a male dominated

sport?

Well when I was younger, I never really realized I was the only girl at the skatepark. As the years went on, I thought it was pretty cool. I could keep up with the guys, and the guy to girl ratio was obviously in my favor. haha

Besides yourself, there are a number of other female rider who have really

made some headway in pushing the sport for the girls. What do you think

about the women’s scene as a whole?

I think that it is def. growing which is awesome.. and I am seeing more and more events that are including womens categories which is pretty awesome. A few years ago that was unheard of…

What women riders come to mind and what are your thoughts on your

competitive opponents?

Thats one thing that I dont enjoy is competitiveness… thats what I didnt like about racing… I just look at it as me riding my bike having a good time, traveling the world, and meeting new people.

Is it competitive among the girls, or is it more of a friendship?

I think there are def. some people out there that are competitive, but that comes with any sport. I know a lot of the girls are just like me and are just excited to see other girls riding.

Where do you see the future of women’s BMX going?

Honestly, who knows. the world is endless in opportunities, and if we keep pushing the limits, it could be just like any other sport.

Do other female athletes from other sports inspire you? If so, who?

Yes, I am always inspiried by other women athletes… Aimee Mullins is a para olympic athlete that is more than amazing… her courage, strength, and her just being who she is pushes me. I think that the free skier Sarah Burke is awesome.. Lisa Whittaker in skateboarding is really awesome, along with Cara-beth Burnside in skating and snowboarding.

What else do you do besides riding BMX – hobbies, activities, travels?

I love to hang out with friends, go to the beach, hike, eat food. Traveling is such an awesome thing as well.. I love going to new places and meeting people, experiencing different cultures/food.

Do you have a favorite movie star or movie?

I have a few favorite movies… Vanilla Sky, Donnie Darko, and the Winged Migration.

Who are your favorite bands / singers?

BoySetsFire, The Spill Canvas, and Jose Gonzalez.

Where is your favorite place to travel to and why?

Probably the coolest place I’ve ever been was Africa… I really want to go back there.. so much stuff to do, beautiful scenery, amazing people, and just one of the greatest places on earth!!

What did you want to be when you were growing up (besides a pro rider)?

I’ve always wanted to be a housewife. I’m also currently completing my Bachelor of Science Degree in Fire Protection Administration Technology at Cal State Los Angeles.

Do you have any words for all the girls out there reading this?

If you want something in life, go and get it. Practice really does make perfect. Don’t ever let anyone or anything stand in the way of your dreams!

Shout Outs & Thank yous?

Thank you to Dwayne Taylor for always believing in me, friends, family, Specialized for always giving me my bikes, all my sponsors, and to my Lord and Savior Jesus Christ!

A BMX bike is not your average kind of bicycle. It is a lot different and more special than the ones many are familiar with. These types of bikes have gained popularity since bike motocross has made a mark as an interesting sport. Old school bikes during the 1960’s started as the first version of motorcycles intended for motocross. Nowadays, this BMX best bike is specifically designed for dirt racing.

A typical BMX bike has quiet a number of disparities from an average bicycle. Unlike a standard bicycle, BMX normally has 20 inch tires. The tread as well is a lot different from that of a regular bike. It has huge knobs and crevices that are designed to support traction as well as keep a steady control in the dirt. Haro bikes are able to handle the pressures from rough terrains such a mountain trails and unpaved streets.

A for the weight, the BMX frames are a lot lighter compared to that of a regular bike. Its unusually light weight is what sets it apart from other top used bikes. However, it doesn’t make it vulnerable to damage. In fact, it is very tough and heavy-duty. Otherwise, it won’t be considered a BMX bike after all. The aluminum or chrome steel is responsible for its remarkably light weight. It can resist extreme shocks incurred by uneven terrains as well as crashes and spills.

Next to the impressive structure of this BMX best bike, the safety features can be of great interest to you