Sprint Training

I have been looking online and found this article about box sprint training:

https://bmxtalk.com/news/get-box-sprints.html

It basically says to do 2 sets of 5 sprints with 2-3 minutes rest between reps and 10 minutes between sets and a length of 12 peddles. They say to do this 2-3 times a week.

I am going to try and start doing this tomorrow to see how it goes and then start for real on Monday night. I can use the space in between reps and sets to practice Manuals as well.

We have an office block behind our house that has a flat car park that is empty at night so I will use this as it means that there is no traffic and there is also undercover areas for when it is really raining.

Tomorrow I am planning to go to Bristol Track to do laps so I can do the sprints at the track.

I also found another article on the same site about endurance training:

https://bmxtalk.com/news/thurs-training-tips-pedals-2-medals.html

This article says that you should take 2 days and do 1/4 mile sprints which is basically sprinting as hard as you can for 400m then take 5-7 minutes rest while peddling in a sitting position and repeat until you can't do any more. He says to expect to only be able to do 2 or 3 at first and to be prepared to throw up which is a good sign that you are working hard.

These will be perfect to do in the mornings when I can go to the 2 tunnels and sprint through the tunnels a few times before work. I am going to try and do these sprints on Tuesday and Thursdays to see if I can get some stamina back.

These sprints will also help me to shift all of the extra weight that I am carrying really quickly. Fitness has been my weakness for most of the season until maybe the last couple of races where I was actually fit enough to race the whole length of the track so it would be good to start next season fit enough to race the whole track at full speed.

I am now planning to do the following:

Monday - Box Sprints
Tuesdays - 400m Sprints
Wednesdays - Downhill Sprints
Thursdays - 400m Sprints
Fridays - Box Sprints
Saturdays - Gates
Sundays - Track Session

On top of the Sprints I need to work my manuals and bunny hops as well as track skills such as pumping, manuals and jumping.

When I am working Nights I will do the following track training:

Mondays - 5 pump laps followed by 6 full speed laps with 3 minutes rest.
Tuesdays - 10 pump laps followed by Jumping and manual practice.
Wednesdays - 5 pump laps followed by 6 full speed laps with 3 minutes rest.
Thursdays - 10 pump laps followed by Jumping and manual practice.
Fridays - Rest
Saturdays - Gates
Sunday - Track Session or Bristol Winter Series.

When I am working Days I want to try and do:

Tuesdays - Gates at Burnham
Thursdays - Gates at Burnham
Saturdays - Gates Bath
Sundays - Track Session or Bristol Winter Series.

While I am at the Bristol track tomorrow I am going to time a couple of full laps so that I can get a baseline measurement ready to log the progress of my training over the next couple of months to see by how much I improve. Hopefully this will help me to stay motivated over the winter to keep focussed on my training so that I get maximum gains before the start of next season.