🚴 BMX-Race

What is BMX-Race?

BMX-Race is a fast-paced cycling discipline where eight riders compete simultaneously on a specially constructed off-road track with jumps, bermed turns, and technical sections. Races last between 30 and 40 seconds and require explosive power, perfect riding technique, and tactical skill.

BMX stands for Bicycle Motocross and has its roots in the early 1970s in California, where children and teenagers rode their bikes on motocross tracks. Today, BMX-Race is an Olympic discipline and is practiced worldwide at a professional level.

History and Development

Beginnings in the 1970s

The BMX-Race movement began in 1971 in California, inspired by the motocross boom. Young riders imitated their motorcycle idols on self-built dirt tracks with their modified bicycles. The first organized BMX competition took place in 1972.

Professionalization and Olympics

In the 1980s, BMX-Race developed into a serious competitive sport with standardized rules and professional associations. The breakthrough came in 2008 when BMX-Race was first included as an official discipline at the Olympic Games in Beijing.

Track Design and Characteristics

The BMX-Race Track

A standardized BMX-Race track is 340 to 400 meters long and begins with a start gate on an 8-meter high ramp, the so-called start hill. The track is equipped with various obstacles:

Surface Characteristics

Modern BMX tracks consist of compacted asphalt or special concrete mixtures. Historical tracks used dirt, which was more weather-dependent and harder to maintain. The smooth, hard surface allows for higher speeds and more precise riding.

Competition Format and Rules

Race Procedure

BMX-Race events follow a structured format:

• Qualification (Motos) - Multiple preliminary rounds, best times/placings qualify
• Intermediate Rounds - Further elimination rounds
• Semi-finals - The best 16 riders compete for final spots
• Final - The top 8 race for medals and victory

Important Regulations

• Start Procedure: Random gate assignment, three beeps before gate opening
• Contact: Physical contact is allowed, intentional ramming leads to disqualification
• Track Navigation: Riders must complete all prescribed obstacles
• Overtaking Maneuvers: Allowed throughout the track, but without dangerous actions
• Equipment Requirements: Full-face helmet, long-sleeve jersey, long pants, closed shoes

Age Categories

BMX-Race is divided into various age and gender categories:

• 5-6 years (Strider/Balance Bike)
• 7-8 years (Cruiser 20 inch)
• 9-10 years
• 11-12 years
• 13-14 years
• 15-16 years
• 17-24 years (Junior Men/Women)
• 25+ years (Elite Men/Women)
• Over 30, 35, 40, 45, 50, 55, 60+ (Masters categories)

BMX-Race Bike: Construction and Technology

Frame Geometry

BMX-Race bikes are specially designed for explosive acceleration and agility:

• Frame Size: Pro, Pro XL, Pro XXL, Pro XXXL (depending on rider height)
• Material: Aluminum (lightweight) or Carbon (ultra-lightweight, more expensive)
• Wheel Size: 20 inch (standard), 24 inch (Cruiser class)
• Weight: 7-9 kg (Elite bikes weigh less than 8 kg)
• Top Tube Length: 20-22 inches depending on frame size
• Bottom Bracket Height: 11.5-12 inches for optimal balance

Components and Drivetrain

Clipless Pedals vs. Platform Pedals

Professional BMX racers use clipless pedals (SPD or similar) for better power transfer and control. Beginners should start with platform pedals:

• Clipless Pedals: Maximum power, no slipping, faster gate starts
• Platform Pedals: Easier for beginners, less risk in crashes

Riding Technique and Skills

The Perfect Start

The start is the most crucial moment in BMX-Race. A perfect gate start can decide the race:

• Position: Foot on pedal at 12 o'clock position, weight forward
• Timing: React to third beep, push forward explosively
• First Pedal Stroke: Maximum power, pull up on handlebars
• Second Pedal Stroke: Continue power, establish rhythm
• Speed Maintenance: Stay low, minimize air resistance

Pumping and Manual Technique

Pumping is the technique of using body weight to generate speed on rollers and jumps without pedaling:

• Approach: Low position, weight centered
• Compression: Push down on bike as you go up the obstacle
• Extension: Pull up on bike as you go down
• Rhythm: Fluid motion, no abrupt movements

The Manual (front wheel lift) helps maintain speed over obstacles:

• Setup: Approach with moderate speed
• Weight Shift: Pull handlebars back, shift weight to rear
• Balance Point: Find center of gravity behind bottom bracket
• Control: Use rear brake to prevent loop-out

Jumping and Landing

Safe and fast jumping technique is essential:

• Take-off: Compress into lip, extend as you leave
• In Air: Stay neutral, prepare for landing
• Landing: Both wheels simultaneously, absorb impact with legs
• Exit: Pedal immediately after touchdown

Bermed Turns

Berms are banked turns that allow high-speed cornering:

• Entry: Wide line, outside pedal down
• Apex: Lean bike into turn, body stays upright
• Exit: Accelerate out, inside pedal down for power
• Line Choice: High line vs. low line depending on passing situation

Passing and Race Strategy

• Gate Priority: Inside gates (1-3) have shortest path to first turn
• First Straight: Position yourself for first turn entry
• Passing Zones: After jumps, on straights, not in berms
• Defensive Riding: Block passing lanes when leading
• Aggressive Riding: Take risks when behind, but stay safe

Training and Preparation

Weekly Training Plan for Elite Riders

Strength Training for BMX

BMX-Race requires explosive power, especially in the legs. Important exercises:

• Squats: 3x10 repetitions, 80-90% max weight
• Box Jumps: 4x8 repetitions for explosive power
• Deadlifts: 3x8 for glutes and lower back
• Leg Press: 4x12 for quadriceps endurance
• Core Training: Planks, Russian Twists for trunk stability
• Plyometric Exercises: Burpees, Jump Squats

Mental Preparation

BMX-Race requires maximum concentration and reaction ability:

• Visualization: Run through races mentally, visualize ideal line
• Reaction Training: Special exercises to improve start reaction
• Stress Management: Breathing techniques for competition pressure
• Focus Training: Concentrate on own race, not on opponents

BMX-Race as Olympic Discipline

Since 2008, BMX-Race has been Olympic. The tracks at the Olympics are the most demanding worldwide:

• Beijing 2008: First Olympic BMX medals, spectacular crashes
• London 2012: Technically demanding track in East London
• Rio 2016: Brutal track with massive start hill
• Tokyo 2020: Most modern track with perfect surface technology
• Paris 2024: New standards for track safety

The Olympic BMX-Race track must meet UCI standards and is often harder than World Cup tracks.

Safety and Protective Equipment

Mandatory Equipment

• Full-face helmet - ASTM F1952 or EN1078 certified
• Long-sleeve jersey - protects during crashes
• Long pants with reinforcements
• Gloves - for better grip
• Closed shoes - ideally special BMX shoes
• Elbow pads (recommended)
• Knee pads (recommended)
• Back protector (recommended for training/racing)

Common Injuries and Prevention

BMX-Race is a high-risk sport. Typical injuries:

• Collarbone Fractures: Most common injury in crashes
• Wrist Injuries: From impact during crashes
• Knee Damage: Overload from explosive forces
• Concussions: Despite helmet in hard crashes

International Competitions

UCI BMX World Championships

The annual World Championship is the most important event besides the Olympics:

• Elite Categories: World Championship titles for men and women
• Junior Worlds: Youth development and talent scouting
• Masters Worlds: Age category competitions

UCI BMX World Cup

The World Cup consists of 6-8 races worldwide:

• Locations: USA, Europe, South America, Australia
• Points System: Overall ranking across all races
• Qualification: World Cup victories secure Olympic starting positions

Getting Started in BMX-Race

For Beginners

• Find a Club: Local BMX clubs offer beginner training
• Rent Equipment: Many clubs have rental bikes for newcomers
• Learn Basics: Start, pumping, safe landings
• First Races: Local fun races for beginners
• Acquire License: Through national federation for official competitions

Costs