Focus on America

BMX Riders Need Endurance, Agility, Explosive Power

Mike King has been involved with bicycle motocross (BMX), a new Olympic event, for more than 30 years. Recently, King was named by USA Cycling, a family of organizations that promote different bicycle sports, as the BMX program director. This article is reprinted with permission from the Spring 2008 issue of Olympic Coach e-zine, a free service of the United States Olympic Committee for coaches at all levels.

QUESTION: BMX will be an official Olympic event in Beijing. Can you give us a brief description of the event?

MIKE KING: The BMX event at the Beijing Olympics will include 32 men and 16 women. The event starts with two time trials taking the better of two runs to seed the riders into brackets. The actual race will include 8 athletes starting at once atop a 30 foot start ramp riding over several jumps along with asphalt corners called “berms.” The actual length of the BMX track is 390 meters for the men and 370 meters for the women. Part of the men’s course is highlighted by a huge jump over the women’s second turn (an estimated 40-foot leap).

QUESTION: The event has a large variety of components: endurance, strength, agility, balance and a huge dose of tactics. How do you balance all of those in your training?

MIKE KING: BMX racing includes all of the mentioned components, as well as superb bike-handling skills and luck, which cannot be taught! Our athletes are focused on a strength and power program, hand/eye coordination test (reaction times), random start practice on a replica Beijing start ramp with timing, SRM power meter testing, which measures leg power in kilowatts, and specific sprint work on the BMX bike. All of this is managed through detailed communication between athlete, sport performance leaders, coaches and myself. We also outline a race schedule, considering this is the best form of training.

QUESTION: A model of the Beijing course has been built in Chula Vista. How much will that assist your athletes in training?

MIKE KING: The Beijing replica course will be a huge asset to our athletes since it’s the only warm weather facility in North America and the only place in the world which mirrors the exact course in Beijing. This was accomplished by hiring the exact same track builder and using the exact blueprints of the Olympic track.

QUESTION: What are the characteristics of a BMX racer?

MIKE KING: The characteristics of a BMX racer include a lean body type, yet very strong with explosive power. This type of athlete is mind strong, as many “things” can happen in a short 30-second race with seven other competitors. A good BMX racer also has outstanding bike-handling skills, which take years to fine-tune.

QUESTION: How did you get involved in coaching BMX?

MIKE KING: I got involved in coaching BMX because of my early success as an elite pro in both BMX and downhill mountain biking. I was able to learn from other coaches and from other cycling disciplines, to create a style that works well with each athlete. I was also told by a few that I motivate with words and experience.

QUESTION: Who has served as your coaching role models?

MIKE KING: A few of my coaching mentors include Dr. Richard Parker, Dean Golich, Doug Thralls and Stephen Girard.

QUESTION: What are the three most important aspects, issues or areas that you stress with your athletes when they are in competition?

MIKE KING: The most important aspect on race day for a BMX athlete is the mental state of mind and knowing they believe in themselves. Motivating these athletes is important because they believe they have worked harder than anyone else and the preparation is complete. Details, each athlete needs to know the track design, gear ratios, and nutrition for the event. Lastly, the rider needs to commit and never hesitate or second-guess their abilities.

QUESTION: What is your favorite piece of advice that you have received?

MIKE KING: Believe in yourself.