Find Closed Formulas For The Components Of The Dynamical System Warming Up For BMX Racing and BMX Training

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Warming Up For BMX Racing and BMX Training

This month I want to touch on the importance of warming up. There seems to be a lack of understanding that warming up means burning energy or that cycling is a “burning match”. The truth of the matter is that a warm up routine is not only about getting the body ready for optimal performance, but also preparing your mind for the task at hand. Great results in training and racing results from multiple components and a good warm up is easily the only limiting factor from great training and racing performances.

I was fortunate enough to observe and chat with Olympic caliber athletes on track and field as they warmed up for 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 it was less than 2 minutes of total explosive work. The truth is, you want to be able to perform a real workout at full physical and mental capacity. When I have my athletes do sprints, the goal is to program the physical component with the psychological component so that several important things happen:

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

o In order for the body to respond to the mental request for movement, this neural pathway needs to be activated at full capacity to perform the correct movements. It is important that the motor units and muscles need to be activated before the anticipated intense effort. In other words, if the muscles are cold, not only will there be a delay, there is also a possibility that the muscles will not respond to a full contraction.

o For BMX racing, a proper warm up will also help lactate acid to be released faster and recycled with greater efficiency. If there is no warm up, the body does not take kindly to lactate. Be sure to burn out of the way and do a long sprint to unlock this component of the system. (Do this before practice, not before the first moto!)

When I was a youngster warming up for 20 minutes in the woods called South Park NBL Nationals an hour before my practice, my teammates looked at me like I was crazy. I remember and most of the pros used practice as their warm up, but never seemed ready for the first moto and thus, never went through the rest of the day. A good warm up sets the tone for your race day!

A proper warm up will prevent the athlete from becoming neurologically confused when riding a new track as they may not properly adapt to the new dynamics of the track, making them second guess whether they feel good riding it. This can possibly disturb the confidence of the athletes, spending more time being uncertain before the first moto, when they need to use this energy to be ready for everything when that gate falls.

Warm up routines vary for different demands both on and off the bike racing or training. It’s best to develop a well-rounded routine for sprint workouts and then implement that routine before practice at the event or even before practice at a local night. There are 2 different types of energy systems that need to be warmed 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”; So a dynamic warm up is in order. Generally this means sprints of all types, lengths and intensities. Periods can be at least 10 minutes to 20 minutes filled with sprints and maybe even some bunnyhops and coaster manuals. Of course, this can be done with plenty of rest between efforts and without sprinting continuously for 20 minutes. After this is done, the workout and or track practice will come. Again, you want to go to the track ready for the demands so you can program yourself to know the track as best as possible!

Bike training, such as gym work or plyometric training, can usually benefit from a dynamic warm-up involving a combination of both exercises or bike sprints. Exercise can involve the body not only getting neural adaptations, but also getting a full range of motion so there are no surprises when you sit down or do a plyo jump. The same principle applies to neural activation: get the mind and body to respond in unison so you can get the most out of exercise and training. Typically a dynamic warm up includes exercises such as skipping rope, lunges, body squats and light non-static stretching. A quick note on stretching: Stretching a muscle beyond its current capacity or holding it for longer than 20 seconds can damage it in the form of a micro tear. The end result will be a mild paralysis of the muscles from contracting at full capacity because those mildly torn muscle fibers simply do not respond; There was damage. So if you need to stretch before activity, stretch lightly.

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

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