Training Focus

The main focus of my training for the next 3 months is to drop weight and get into shape ready to work on my secondary focus of improving my bike skills such as Manuals, Bunny Hops, Sprinting and Jumping at the beginning of next Year.

As I have been pretty much bed ridden for the past 2 months I have put on weight to be just over 100KGs (100.2kgs on 09/10/17). I also need to work on my flexibility as my hamstrings are really tight at the moment.

The main problem that I have is that I work shift patterns so I can not get into a routing and stick to it.

I plan to loose weight and get in shape by doing body resistance exercises combined with riding my BMX. As I work shifts swapping from early (7-15:30) and lates (17:30-2:00) every week it is difficult to train consistently.

When I am on earlies it is difficult to get to the track as it is getting dark early now and will continue to get darker for the next month or so. When I am on lates I can get to the track every day so I can increase the amount of exercise that I do and work on BMX specific skills at the same time.

I plan to do a simple body weight program 5 days  during the week resting during the weekend. This will help with my conditioning and help shaping up. I will also do my stretching after the exercises.

When I am on earlies I intend to wake up at 5am and go for a 30 minute ride to get warmed up and then come back and my exercises and stretching before going to work. Then in the evening I intend to do Sprints and manual and Bunny hop practice on Monday and Fridays. I play basketball on Wednesday nights so I will take Wednesday night off from BMX. On Tuesday and Thursday night I want to start going to Burnham BMX track to do gates and track work as they are open and have flood lights.

When I am on Lates I have to do all of my training during the day so I plan to do my 30 minutes of cycling and then go to the track and do my sprints on Wednesdays and Fridays followed by Pump laps on the track. On Tuesdays and Thursdays I plan to do Full Speed laps and on Wednesdays I want to do Track skill training (Jump and Manual training on the track). On Monday's when I am working lates I like to go to Bristol at around 6am and do Full speed laps as the traffic is better and parking is much easier.

After the track sessions I plan to go home and do the exercises and stretching.

At the weekends we do gates on a Saturday and usually go somewhere to ride for a couple of hours on a Sunday as well.

The third Sunday of every month I am going to race in the Bristol Winter Series which is a great way of building up track fitness and also stamina and recovery as they fly through the races so you don't have the same amount of rest between races that you have at regional s.

I have not decided if I am going to race both 20" and Cruiser at these races but I have the opportunity to do this by racing F1 on my cruiser and 30+ on the 20". This would be really useful to get used to switching bikes ready for next season.

I want to get my weight down to below 90kg's by the start of next year so that I can start to focus more on the bike skills that I need to improve over the winter.

I need to really improve my manuals and also my jumping as these are 2 areas that are slowing me down a lot and I need to improve them to close the gap between me and the really fast guys.

My goal for next year is to Make at least one A final at regional level as the best I did last season was win the B final once.

I also plan to race both 20" and Cruiser next year so I need to drop as much weight as possible by the start of next season to help with recovery between races and conserving energy. I hope to get down to around 80kgs by the start of next season (Around the middle of March usually).

Next week I am going to start doing the 30 minutes bike ride and stretching every morning but not start the exercise program as I have the first Bristol Winter Series on Sunday the 22nd so I do not want to be too tired for the race. I also have Thursday 19th and Friday 20th off to practice at the track before the race. On these 2 days I am going to go early to the track to do full speed laps to get used to the exertion before the racing. Next Tuesday and Thursday I plan to go to Burnham to do gates as well. I am not going to so the sprints or skill sessions in the evenings as I will need to rest and get used to the 30 minutes of cycling.

I plan to Start doing the exercise program starting from the week of 23/10/17 and add the sprints and skills the week starting 30/10/17 to ease into the training a bit.

My ribs are also not 100% healed so I want to give them another couple of weeks to heal before I start doing pushups and stuff that may aggravate them.