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BMX Racing for beginners

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BMX racing is a fun sport for young people. For kids, the basic bike should have 20-inch wheels. Riders under age six can use whatever type of bike they have, even if it's not a true BMX freestyle bike. These little folks might still be riding bikes with wheels as small as 12-inches. Some tracks even have races for Big Wheel bikes.

A cruiser or mountain bike with 24-inch or 26-inch wheels might be okay, too, but check ahead of time with your local track for advice. Many tracks will let you race a mountain bike in the “Cruiser” class.

BMX Racing for beginners

Whatever bike you use should be equipped this way. Remove all reflectors. Take off the kickstand and chainguard to prevent injury in a wreck.BMX Sunrise

The bike should have pads on the top tube, stem, and crossbar. Most BMX freestyle bikes already have these pads. If your bike doesn't have them, adding this safety feature will cost about $5.

The bike should have at least one working brake. A coaster brake is fine if that's all the bike has. The bike should be in safe working order.

Finally, tie a paper plate to the handlebars. This will be your number plate. When you get to the track, they'll give you a number to put on it. That number will identify you to the judges and fans as you are racing.

Safety is important

For head protection, a helmet is essential. Depending on the track rules, this may need to be a full-face helmet or a helmet with a separate mouthguard. Other tracks will accept any type of inexpensive motocross-style helmet.

Wear protective clothing. Regular long pants or jeans will protect the rider's legs. For arm protection, wear a long-sleeved shirt. Since riders will use their feet, they should wear good sturdy shoes they are comfortable riding in.

Although you can race without gloves, wearing them is a good idea. Be sure they fit well and don't interfere with moving your hands. Finally, bring bike tools and an air pump in case repairs are needed.

Ready to race

To race, a potential rider needs to find a track. Local bike shops may have information on where the nearest track is. Otherwise, visit the National Bicycle League (NBL) or American Bicycle Association (ABA) websites. These are the sanctioning bodies of BMX racing. They provide advice and insurance to local tracks. As an NBL or ABA member, you will have some medical insurance if you get hurt on the track during a race and do not have other insurance.

A parent or guardian must accompany the rider to give permission for the child to race. A birth certificate must be shown as proof of age. Most tracks charge between $15 and $35 for a racing license that is licensed well for a year. There is also an entry fee for each race, which is usually between $6 and $10.

For your first visit to a particular track, get there about two hours before the first race starts. Find the registration tent or trailer and sign up.

Then take a walk around the track. Try to remember where the jumps are. Next, it's time to practice. Put your helmet and other gear on and follow the others to the starting gate. Watch what everyone else does and where they go. A beginner should put his front wheel against the starting gate, keeping one foot on a pedal and the other one on the ground. Start pedaling when the gate drops. Go slow the first few times until you feel comfortable.

After practice, the races will be posted. The people at the registration tent can tell you where your particular race will be posted and how the race actually works. You will be in a group or “moto” with other riders about your age. Line up with them in the staging area. When your group is called, go up and race! This will probably happen three or four times, depending on the system the track uses, and then it will be over. If you win, you might get a trophy. Even if you don't, you'll have fun.


10 Essential Power Exercises for cyclists

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10 Essential Power Exercises for cyclists

The knee performs a hinge between the hip and the ankle, it’s essential to build up strength across the joint. Weight training on the bicycle is essential to developing those muscles. Plus, “your every week strengthening regular should involve not only strengthening and activation, but also foam rolling or another type of smooth tissues manipulation and mobilization” to maintain your muscles in maximum condition, says Parsons.

How to use this list: Rick demonstrates the exercises below, so you can learn the correct form. Perform 2 to 3 3 sets of every exercise two times each week. You need a resistance band loop, a trainer, and medium weight. An exercise mat is optional.

Knee Conditioning Essentials

The Clamshell

Place a resistance band loop around legs right above the knee. Lay on your still left side with legs bent, and ankles, and legs stacked. Rest your head on the left side to avoid injuring your throat and rest right hand on the mat before you. Maintaining your heels jointly, lift right leg toward ceiling whenever you can. Go back to starting position. Complete 15 repetitions, then do it again on the right aspect.

The Glute Bridge

Rest faceup on the mat with a resistance band loop around your legs right above the legs and legs bent, heels near to butt, arms at sides. Contract glutes, and press into pumps to lift sides up toward roof so your body forms a line from shoulders to knees as you simultaneously press knees out to keep them consistent with hips and keep maintaining tension on the band. Pause. Lower and repeat for 10 to 15 repetitions.

The Reverse Lunge

Start standing on a Bosu trainer with practical hips for balance. Take a large step back again with left feet and lower into a lunge with right lower leg developing an angle. Press through right to return left leg to start. Complete 10 reps, then do it again on other knee.

The Resistance Band Lateral Walk

Place a band around the lower leg. Stand with feet apart so band is firm. Lower into a mini squat, then step out left. Bring right foot in so feet are the width of your normal stance; continue walking, taking 15 steps left before swithing to take 15 steps to the right, keeping the band firm the entire time.

The Single-Leg Deadlift

Start standing and holding a kettlebell in right hands. Change weight onto still left knee and micro flex left leg. Hinge at the sides as you lower weight to floor and flex extend right leg back behind you for balance. Lower the weight until you are about even to the floor while keeping back again straight. Go back to the starting position. Do it again for 10 to 15 repetitions then switch edges.

The Donkey Kick

Start all fours with wrists under shoulder blades, knees under sides, toes tucked, and back flat. While keeping leg bent, lift right heel up as though to “stamp” your footprint on the roof. Go back to starting position. Complete 15 repetitions then do it again on left part.

The Bird Dog

Start in doggie position with wrists under shoulders, knees under sides, feet tucked, and back again smooth. Extend right arm and remaining leg right out until they’re parallel to the floor. Maintain a set back, level sides, and focus on tugging your stomach button toward your backbone. Return to all fours, then increase left arm and right knee. Continue alternating for 90 seconds.

Final Thoughts

Cyclists are an obsessive number, and we often end up only traveling our bikes-a great deal. This, in combination with a focus that involves sitting at desks all day long, can cause the weakening of muscles of the core, such as the primary, glutes, and hips. From there, it’s a domino impact: When those muscles become weak or underused, they may become inactive or underactive. So when that happens, the muscles that you utilize a great deal on the bike, such as the quads, finish up over-compensating. This overcompensation causes poor knee monitoring and poor position throughout the pedal heart stroke, which can result in knee pain. And that’s not even considering the stress your putting on your knees if your bike isn’t fit properly or if you’re positioning in the saddle has gone out of whack. Overall you will benefit on and off the cycle with your knees being ready for the long rides. Ride On.


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Choose Cycling Equipment

Tips to choose equipment

You probably know that a helmet is a must for safety. The right type of clothes and bike will also make cycling safer and more comfortable.Choose-Cycling-Equipment

Cycling clothes. These have high-tech fibers that wick away moisture. They are usually neon-colored, with reflective material so you'll be visible to drivers. Bike shorts have a thick pad or chamois to prevent chafing and provide cushioning.

Bikes. Look for one that puts less stress on your body, such as a beach cruiser or comfort bike. Choose cycling equipment with high-rise handlebars that enable you to sit upright, wide tires for a smooth ride, shock-absorbing seat posts, and low top tubes so you don't have to swing your leg too high to mount the bike (allow at least an inch or two of clearance between you and the tube). If mounting a bike is difficult, look for step through bicycles that feature top tubes just six inches off the ground.

Other bike types include tricycles, which are helpful if you are less stable on your feet, and recumbent bikes that allow you to lean back and ride and choose cycling equipment. For spinal stenosis, a recumbent bike puts your spine in a flexed position and gives you pain relief. But if you have a herniated disk, the bike can make the disk bulge more, so be careful.


Get one with extra padding that's wide enough to support the pair of bones you sit on. Go even further with a saddle that relieves pressure on the perineum, the area between those bones, behind the genitals. It's home to nerves and arteries that supply the lower body, and too much pressure here may cause numbness and tingling in the legs. Pressure-relieving saddles may have a horseshoe design.

Final Thoughts

So to Choose Cycling Equipment you have many, many options you don't have to buy everything today. Shop around and find others that have purchased but do not ride anymore, and you can get equipment for less than a quarter of the costs. Most importantly is to have fun riding. Ride on.


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