Welcome to Decoy training! We are here to fill the gap between race seasons with a positive structured program that will build on last year’s performance and prepare you for improved personal bests in the following years racing. Credit for program content goes to Chris Jackson, UK Pro BMX and 4X racer. He knows what it takes to compete at top level having been BMX National No 1 in 2002, 2003, 2004, Junior Men British Champion in 2005 and 4X Junior National Champion in 2006. In addition his Sport Science qualifications back up that experience with sound training theory.
Basic Training Tips........
Several shorter practice sessions are better than one long one.
Concentrate on the parts of the track where you are weakest.
Try to complete at least two or three full laps of the the track at race speed during each practice session.
Gates, gates, gates, this is the most important part of the race so make sure you spend enough time on gate practice and work on good technique, it`s not just about pedaling hard.
When not at the track you should practice sprints, this is pedaling at maximum speed for a set distance, sprints are very important for both cadence (how fast you can spin your pedals) and general technique. Try and learn to spin your pedals in smooth circles rather than pushing one leg at a time.
Try not to practice when you are tired, if you get tired then rest or go away and come back another day.
Training Schedule.
Wednesday evenings-gates* 5.30pm-8pm
Sunday training+ 10.30am-12pm unless conflict with race meeting
*subject to weather and volunteers
+ rain or shine
Please use the training forum to ask any questions and we will advise to the best of our ability.
Keep checking back for updates as we intend to post training and nutrition tips in the future as well as track times and photos.
Big tip to be going on with.
HAVE FUN RIDING YOUR BIKE!!!
Working with Chris are two British Cycling qualified Club Coaches, Pete Jackson and Steve Leggett. Pete also has eight years experience racing 40 plus cruiser.
With the recent addition of track floodlighting we can now offer evening gate training all winter. We have the facilities, we have the coaching team. Check us out!
