Get a Gate in BMX Racing

To win in a BMX race you need to be in front going into the first turn. The leader controls the race and the followers need to work harder. To do that you need to get out of the gate fast and accelerate the fastest ... this is how you do it.

Steps

  1. Wait until the second part of the cadence to stand up. Focus on the first twenty feet of the track. Don't look or think about who's on the gate with you; because it doesn’t matter if there's a NAG1 rider or some newbie, you're all going for the same thing and you need to be there first!
  2. Straighten out your front leg, then bend it until it unlocks. Keep you knees in.
  3. Keep your buttocks centered over the backside of your seat. Keep from squatting by keeping the front leg straight, as described above.
  4. Keep the back straight and your shoulder squared off. Your neck should be straight, while you're looking at a point about 20' out.
  5. Maintain a relaxed grip on the bars. Keep your, wrist rolled foreword, with you knuckles pointed toward the ground. Arms should be slightly bent. Stay relaxed. Breathe deeply and let it out slowly, through the nose, and set yourself up.
  6. Watch the light or listen to the cadence. Either one works, just be consistent on what you do! Repeat to yourself: "Practice what you race and race what you practice". When the light turns red, or you hear the first beep, explode out of the gate.
  7. Don’t lift up on the bars!!! Use the bars to hold your body down, pushing down with lead leg. Stretch the bike. Your whole upper body should be moving forward, with your arm locked in position, still bent, holding your body stable while you push down. Make sure you don’t squat down, as you’ll be missing the power that is in your legs.
  8. Keep you legs together, your back straight and head up. Be upright on the bike and use your legs, as they are key to getting a good gate. Use your legs. There are really 5 gates. By that time you’ll be up to speed, so make sure you explode five times, be smooth and under control. Keep your butt off the seat, your back straight and head up.
  9. Do not stop pedaling, for an reason, on the first straight. Learn to pedal over everything. If you can pedal over it, don't jump it.
  10. Keep pedaling, even if you’re being squeezed by other riders. Don’t stop ever, as if you do you’ll go down. A rider pedaling is harder to take down than one that is not, so never stop pedaling!!!

Tips

  • Never stop pedaling on the first straight ... ever!!
  • Keep you head up and back straight.
  • Never lift on the bars. Use them to keep your body from going up while you push the pedals down.
  • Stay on top of the bike.
  • Pull back the bike right before the gate drops; all the pros do it.

Warnings

  • Wear a long sleeved shirt, long pants and good closed toe shoes; no soft tennis shoes or sandals.
  • Always wear a helmet. Try to make it a full face BMX helmet. Motocross are too heavy, so get a good BMX racing helmet. Gloves are not required.
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