New Winter Training Plan 2021:
I have been thinking about how I need to progress to get faster for racing at the Worlds next year and I was thinking about joining a gym and also going out on the road bike every morning but I have decided against that as I get bored of it quickly and start missing days so, I will instead start with the following program:
| Day | AM | Lunch | PM |
| Monday | Uphill Sprints | Walking/ stretch | Manuals/ Wheelies |
| Tuesday | HIIT | Track | Walking/ stretch |
| Wednesday | Downhill Sprints | Walking/ stretch | Racing Bristol/ Basketball |
| Thursday | HIIT | Track | Walking/ stretch |
| Friday | Power Sprints | Walking/ stretch | Manuals/ Wheelies |
| Saturday | Coaching/ Gates | Rest | Walking/ stretch |
| Sunday | Rest | Road bike recovery ride | Walking/ stretch |
As the training is either BMX related or Short intensity HIIT training on the road bike I think that I will be less likely to want to miss days as it will be more fun to do.
I have also decided against using the 20″ bike this winter as I rode the bike yesterday for training and when I got home my back was really hurting and it still is today.
This morning i am going to remove my profile elite wheel from my son’s bike and put it on my cruiser and then I will take the buckled wheel off of my bike and remove it from the onyx hub ready to get a new sun envy rim put on it.
I don’t want to use the onyx hub over the winter anyway so that it is fresh for next season as they do not like the winter weather and the profiles are pretty much bulletproof so are better suited to winter riding anyway.
For the first 2-3 months I want to use the track sessions as skill building sessions as I really need to work on my manuals and jumping if I do not want to be totally killed at the worlds next year. Next year I will move more to full speed laps as I will hopefully have mastered jumping and manuals by then.
I decided to add the HIIT sessions to my training as this year I have really suffered from lack of fitness which has meant that my legs are spent after 2 straights and I basically have to try and hold on for the last 2 straights so the HIIT training will be ideal to build up my anaerobic fitness as the workout focuses on 30 second efforts which is about the length of time it takes to complete a lap of most regional tracks but to make it more relevant to National for tracks I will need to increase the efforts to 45-50 seconds so I may increase the intervals to 1 minute in the new year too. Another advantage of the HIIT will be to get my body used to recovering after each race as that is also something that I really struggle with as my first moto is usually my fastest moto until the final due to lack of fitness. The HITT sessions will closely resemble a race meeting but with way less recovery in between races so if done right it should make races EASIER than training which would be ideal.
I also know that my flexibility (or lack of) is causing me all sorts of issues and injuries so I really need to focus on on improving this as I have always struggled with injuries which could have been reduced/ eliminated is I was more flexible. I also have a roller and a hamstring stretch strap that I can used to really work on my flexibility and I want to add the roller into my warmup routine going forwards too. Also being more flexible also improves performance so I definitely need to focus on improving it. I am also suffering from a lot of ache’s and pains that I know can be reduced/ eliminated by regular stretching so I need to get working on it as soon as I can.
The last thing that I want to focus on is building a solid warm up routine that I can use before I train and race so that my body associates the warmup with getting ready to perform. It needs to have minimal needs for space and equipment as I am not sure what space we will have at the worlds and I know that there is minimal space at regionals and nationals too. The first part of this will be skipping, followed by some dynamic movements like squats, walking lunges etc, then into manuals and wheelies (car park skills) for a few minutes to get used to the bike and then maybe a couple of sprints to get ready to ride.