The Dirt - February2014

Feature:

Sam Willoughby NSOD Next Gen National Championships PLUS More

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REDLINEBICYCLES.COM

February 2014

We are already one month down this year as we head into February with activity around BMX Clubs starting to ramp up.

February is traditionally a month of recruitment with the National Sign on Day in full swing around the country. This is a great time to show new members the benefits of becoming a BMX member and just how fun, safe and exciting our sport is.

We have a whole bunch of new features in this edition of The Dirt , check them out and let us know your feedback.

THE DIRT

You can be a part of too!! If you have news, event reports, photos or anything else BMX related, send them to the Editor at news@bmxaustralia.com.au

Cover Photo: Sam Willoughby on the podium at the USA BMX Grands -­‐ BMXNews.com

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Principal Partner

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In this Issue Feature Story: Sam Willoughy 2014 National Championships Caroline Buchanan: Next Gen National Sign ON Day Smoothie of the Month Starting 8 HP Corner

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Winning Willoughby 6

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caught up with Sam Willoughby this month to ask him about the last 12

months and to talk about life in the US and BMX in general. Willougby came back to Australia over Christmas only to fly to the US on New Years Day but not before doing a guest appearance at the T20 Big Bash in Adelaide such is the appeal of the young South Australian who has some of the biggest brands sponsoring him.

Willoughby’s start in the sport is a great reminder to clubs how much of impact putting a simple note in the school newsletter can be as he discusses what was the impetus to begin BMX. This is what Sam had to say in his words:

2013 was another good year for you; give us your thoughts on that:

Sam Willoughby: I guess 2013 was a good year I set out to obviously defend my USA BMX Pro Title and got off to a good start and won a couple of races early. Then it kind of kept snowballing and ticking them off and I ended up winning 13 in a row at one point and broke a record of the longest consecutive winning streak in the history of USA BMX. That was pretty prestigious early on in the season and then I went on to win my 3rd overall Pro title and finished up the year with 19 wins. It was a pretty surreal year and something I definitely didn’t have in mind when I set out for the year. My goal was to put myself in a position to be up for the title again, thinking that would take 8-­‐10 wins to be in the position to win it. I ended up putting together a great season and going into the Grands with the title already 7 locked up.

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What was the reaction there in the US, was anyone expecting it, were you expecting to win that many?

SW: I wasn’t expecting that, I don’t think any one really was ‘cos the field over here now, there’s so many good guys here right now you know, all the best guys in the world are based here in the US. It’s pretty much an Olympic field every time we get up on the gate plus the few that couldn’t go because their countries didn’t qualify enough spots. It’s all the best in the world plus a few more, you almost feel arrogant to predict that you could do that. I’m very thankful that I’ve gone out and done it and surprised myself and surprised some people. I guess the hype was around when I won 8 in a row and equalled John Purse’s record from 97 when he won 8 in a row which the was the class longest winning streak. So then once when I equaled that it created a lot of hype around the series to see how many I could put together. I ended up getting 13 which was pretty cool.

Is that something you’d like to equal or better in 2014?

SW: Absolutley. Obviously I’m realistic and know that was a pretty damn good year. It’s something that I’d loved to do and go out there and have another year like that and beat my own records, but it’s not something that I write down on paper or something I’m going to do, I’ll just keep working as hard as I can and chipping away at it and try to keep winning races and put myself in the position to keep winning championships. I think 3 in a row is the record, Bubba Harris won 3 in a row back in ‘04/5/6.

The most titles won in the Pro class was 8 Gary Ellis who’s won 4 and so did Pete Loncarevich. It would be pretty cool to put my name

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up there with those guys by equaling the most ever Pro titles.

Do you see any of those guys? Do they embrace the next generation coming through?

SW: Bubba is still racing. I’ve met “Pistol Pete”, he came to the Grands a few years ago and he’s around the place every now and then he still does a bit of amateur racing and messes around here and there but a not a lot. Garry isn’t involved a lot any more he’s out of the sport now. I’ve received messages from a few of them over the internet now and when I’ve seen them in person they’ve always had good things to say which is pretty cool. Bubba is always really encouraging which is a pretty meaningful thing for me because Gary and Pete were before my time, before I was involved in the sport really. As a kid growing up in Australia I looked up to guys like Bubba, Warwick (Stevenson) and Kyle (Bennett) I talk to Warwick a little now and then still and they are all really supportive and excited for me of what I have been able to do. It’s great to have those guys I looked up to kind of sitting back and watching me now, its pretty cool.

Growing up in BMX what was your

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dream?

My first dream was always to go to the US and win an ABA title. That was the pinnacle of the sport when I was growing up, there wasn’t the Olympics, it was always the dream to go to America and get a pro paid ride and make a living out of BMX and hopefully win an ABA title. In order to do that you looked up to the guys who were doing it and at the time it was guys like Warwick, Kyle and Bubba Harris.

And with Warwick Stevenson being Australian I watched him pretty closely and now I work with Sean Dwight who coached Warwick and Kyle all their careers; I have followed their careers and watched them pretty closely and watched all the DVD’s and everything else, that was kind of who I mirrored myself off and wanted to try and be like and do what they did.

What got you started in the sport?

I always rode my bike around the yard, my brother and I, and all the kids in the neighbourhood rode BMX’s. I was also pretty serious into footy (AFL). I got a letter in the school bulletin once that said come and try BMX at my local club Happy Valley and went out there and had a go there on a Friday with my brother, we both loved it and fell in love with the sport and enjoyed riding our bikes every night. I think what made me choose BMX over footy was the fact that it was an individual sport and everything was on me; I was pretty determined as a young kid. I loved to work at it and set myself goals. I love the competitive side of it. I’m a really competitive person and just enjoyed the individual aspect of it and that kind of initially what switched me from footy to BMX.

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How old where you when you made the switch?

Yeah, I’ve had a pretty long relation with

the guys at Troy Lee, nothing really serious I was 6 when I first got that letter to go and when I first got to America. I got to meet start BMX and then when I made the decision Troy himself at a pretty young age when I which way I was going to go I stopped playing first got here through Jared Graves. I just footy when I was 14 and put all my focus into always had a bit of a relationship with BMX. them since doing that and made it more

formal and more serious. I signed on with You’ve just signed a new deal with Redline them for a proper gear deal at the Bicycles, tell us about that: beginning of last year and I’m onboard

with them again this year. I doesn’t take a Basically Redline was my first paid sponsor in rocket scientist to work out they have got America, they’ve been really good to me and some of the best gear going round out that’s been where I started my professional there. When I was 8 I was always begging career and been there for 4 years. I’ve been mum for a D2 helmet so it’s always been to the Olympics, won all 3 of ABA titles for that cool looking gear that you want to be them, won a world title with them and won in and now to be the face of their brand world cups and supercross titles with them. for BMX is pretty cool.

They’ve been really good to me, basically without them I wouldn’t be living the dream You just metioned Jared, he’s another I’ve been living. I’ve signed on with them for BMX Olympian, but he recently won a another 3 years and going to push toward Rio cross-­‐country race: and hopefully a few more USA BMX titles in the Pro ranks as well as world titles and do it Yeah he’s gone the other way a bit, he’s all on a Redline. doing some more of the enduro mountain

bike stuff and now he’s been doing some How closely do you work with Redline? of the cross-­‐country stuff. He stayed at my

parents house in Adelaide and won that Since I’ve been with them and more so now race down there which is pretty cool than ever I have a lot of input into things they news. Arguably one of the most talented do. We test everything before it comes out, person on any bike out there, he’s pretty every time there’s a new idea its either go up much won in everything now at a national to Seattle and look at the designs or we get and international level. He’s an Olympian emails. We’re constantly talking about on a BMX bike, a world champion on 4X development of things and everything they bike and now he’s just won a cross are building is geared around the high end of country national round – he might be in the sport and winning races and what I, Alice the Tour de France next year??

(Post) and Tory (Nyhaug) and Jason (Carnes), the other pros on the team feel are the best Before we wrap up, what’s life in the US products and the most suitable. A lot of input like? and very product they put out all goes through us guys before it hits the shelves.

For me, its become home for me now. It’s

where I got my first house and my first You’ve got some other great brands backing 10 you too like Troy Lee… own little place to live. It’s full boar, for

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anyone who hasn’t been to the US it’s like being in the heart of Sydney everywhere you go it’s full on. I’m a bit more low key so I try to stay off the freeways after 3pm because it’s just a fast paced life. It’s just typical America, whenever you need something you can get it, every thing is open 24 hours, there’s a Starbuck on every corner. Very different to Adelaide, I get bored very easily when I go home now.

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2014 BMX National Entries for BMX Australiaʼs premier event, the 2014 BMX National Championships are now open. The 33rd National Championships will be held in Shepparton, Victoria where 65 classes of racing will be contested from Tuesday April 29 through to Sunday May 4, 2014. This will be the second time the championships have visited Shepparton with the Club and Council hosting the event in 2010 to much acclaim from the BMX community.

“The BMX Australia National Championships are such a great event and one that is very family oriented,” BMX Australiaʼs President Mr Barry Knight said.

“Thatʼs what differentiates BMX as a sport; the social side of it, the family involvement, the community feel and the relationships made.

“The track and the facilities in Shepparton are first class and a favourite among riders.

BMX Australia believes in leaving a legacy to the sport, that was the case from 2010 and itʼs great that we can return in 2014 to continue to build that with assistance of the Greater Shepparton City Council.”

Greater Shepparton Mayor Jenny Houlihan said the city was excited about hosting another major BMX event.

“We have previously hosted the 2010 BMX Nationals, 2011 Victorian BMX Championships and Australasian Schools Cycling Cup. Securing this event is a significant coup for Greater Shepparton and supports the work Council has put into redeveloping BMX facilities,” Cr Houlihan said.

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“This event will further cement our reputation as a major sporting events destination in regional Australia. “The event will also have wider benefits for Greater Shepparton, including an increase to the local economy through accommodation, hospitality and retail spending.�

Over 3,000 entrants are expected to compete during the week that will attract between 10-15,000 spectators boosting the local economy with an estimated $8.5 million in economic benefit from riders and families attending the National Championships.

The path to the 2014 BMX National Championships is already well under way with riders needing to have competed in their home State Titles to be eligible to qualify to ride at the national event – most of those State Titles have already been held. Riders who failed to ride at their home State Titles are unable enter the National Championships without submitting a Wildcard Application, which will be reviewed by the Event Management Committee.

In a major step forward, BMX Australia has applied equal prize money for the Elite Championships classes; women will now be awarded the same prize money as men.

Plus, the overall prize pool has increased for Elite & Masters classes, almost tripling in size to now be $16,000. In terms of a breakdown of just how much the prize pool has been increased, the Elite and Junior MenĘźs has doubled, the Elite WomenĘźs has increased five-fold and the Junior Women have had their pool quadrupled.

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“This has been a major initiative introduced by the Board of BMX Australia,” said Mr Knight. “BMX Australia is continuing to invest in the athletes within our sport and into our national events as we increase the appeal of the sport.”

During the week long National Championships, the event includes the final round of the National Series, which for the Probikx Tour culminates as a Continental Championship. This championship event opens the way for international riders in the Oceania region to compete against Australian riders ahead of riding against them at the World Championships later in July when there are held in Rotterdam, Netherlands.

The Oceania Championships will be held under lights, as they were last year where they provided a great spectacle adding to the carnival feel of the event.

“We had so many people tell us what a great time they had watching racing at night that we have included it again in 2014,” Mr Knight said. “The atmosphere becomes something else when the sun goes down and the track lights up for racing.”

Entering the 2014 National Championships is easier than ever by going online to enter. Each rider can simply login with their own BMX username and password, then follow the prompts for which race category they wish to enter and whether they would like to purchase merchandise. Manual entry forms are available, however they incur an administration fee of $10.

Classic Sportswear is producing the 2014 BMX National Championships merchandise range that consists of t-shirts, hoodies and a cap. Riders wishing to purchase merchandise should take advantage by pre-purchasing the items they want rather than waiting until the event and risk missing out.

For more information on the 2014 National Championships including Entries (online & manual), Wildcard Applications, Entry Guide, Eligibility Criteria, the Draft Schedule and tickets 15 for the Awards Night, go to bmxaustralia.com.au

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Words: Caroline Buchanan

After years of thinking about how great it would be if I could contribute in some way to help the up and coming young female BMXers, it has finally become a reality.

As a five time BMX and Mountain Bike World Champion I want to give back to the sport that has taken me through an amazing journey to the highest level, competing at the Olympic Games. I want to support and nurture the future of BMX and women in sport, while I am still in the sport and to break the mould of sponsorship support in Australia taking it to a new level of professionalism, to help the girls to overcome adversity that is faced in male dominated sport when aspiring to be the best in the world and to give them the opportunity to compete on the world stage and gain the experience necessary to be champions of the future.

The Buchanan Next Gen Team is kicking off in 2014 with two terrific young ambassadors for the sport in 10 year old Paige Harding from the Castle Hill BMX Club in Sydney and 13 year old Mikayla Rose from my home track Tuggeranong BMX Club Canberra.

Introducing Paige Harding Paige is an amazing young rider. At the age of 10 she's already been NSW and ACT state champion and shown some great skills. I'd love to give her the best shot possible to further develop, compete and pursue her dream of competing in the 2024 Olympics.

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Paige HARDING #66 said “when I was asked to be on the Buchanan Next Gen team I was so

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excited. To be sponsored is one thing but by Caroline Buchanan; my idol; is another thing. When I first met Mikayla we formed a friendship instantly... Mikayla, Caroline and me are willing to show that all girls can be a part of the sport of BMX. I know I will make Caroline, Mikayla, friends and family proud but I also know I have a lot of hard training and work to do.”

Introducing Mikayla Rose Mikayla is also an amazing talent. I've been keeping an eye on her performance for a while and think she really has potential. How amazing would it be if she made it to the Tokyo Olympics in 2020. Lets see what we can do to give her the best shot!

Mikayla ROSE #22 “Ever since I started racing I have looked up to Caroline. Now having the chance to be in her team and have her as a mentor is such an awesome privilege. I am looking forward to riding more with Paige and being able to support her when Caroline is overseas.

Because the team is all about young girls in sport and them chasing their dreams, it will be great to be able to be a part of that and hope that more young girls strive to be the best they can in any sport they play. I am so excited about this team and having Caroline as a sponsor. I can’t wait to see what the future holds. I hope that this team is a great success for both Caroline and the riders.”

This whole concept has been readily embraced by my mentor Layne Beachley supporting the girls through her Aim For The Stars Foundation and my sponsors.

A huge thank you to DK Bicycles, Vie13, Fly Racing, Monster Headphones, Backbone BMX, Oakley, Fist Handwear and TeeNcee graphics as they have enabled the team to be using the best products and truly be a professional looking team and the girls to be able to be on real sponsorship deals.

During the month of February 2014 I am running a fundraising campaign through Sportaroo to help launch the team and fund the girls, details can be found at https://www.sportaroo.com/carolinebuchanan . I hope everyone can either share the word or get behind the girls and push this team to the next level.

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2014 National Sign on Day BMX is one of the fastest growing sports in Australia and is one of the only sports where total family participation can take place. In the month of February, BMX Clubs right across Australia will hold a National Sign on Day giving the chance for any one in the community to come and try the thrill and excitement of BMX racing.

BMX is a fast and fun action sport with jumps and turns on a track that can be 300 to 400 metres in length. When riders become experienced in BMX can launch down a fast start ramp and jump over jumps and fly around berms. The sport is fast and exciting and is great exercise for kids and adults.

National Sign on Day is all about experiencing the sport through riding and coaching clinics with many clubs being able to loan a BMX bike for the activities if you do not already have one.

BMX Australia President, Mr Barry Knight said the sport is going from strength to strength and is a great way to keep active and to make new friends.

“BMX is such a great sport for the family, you see mums and dads riding at events where their kids are too,” Mr Knight said.

“Clubs right across Australia do such a wonderful job in fostering the sport, and it’s from our clubs that we have been able to produce our World Champions and Olympic stars.

“There is such a great family atmosphere within BMX clubs and the sport as a whole.

We have people who started BMX when they were young and are now introducing their children into the sport.”

BMX has played a significant role in the careers of many cyclists however with its own

pathway to the highest sporting platform, the Olympics, riders no longer need to look elsewhere to achieve glory. Sam Willoughby and Caroline Buchanan both made the Olympic final in 2012 after years of riding and dreaming of success. Willoughby rode his way to a silver medal in the final, giving BMX Australia its first Olympic medal since 20 riders have won World Championships its inclusion at the 2008 Beijing Olympics. Both

and are full time BMX athletes having participated in the sport from a young age.

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No matter where BMX takes you, it is a fun action sport that you can enjoy while making friends and

increasing your skills at the same time.

Events will take place over the following weekends: 8th-9th February 2014 15th-16th February 2014 22nd-23rd February 2014 April-May 2014 (NT only) For more information on National Sign on Day or to find a club near you, go to: www.bmxaustralia.com.au

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State Wrap-Up

New South Wales

Mighty 11's, Junior Trans Tasman Tests & NZ Qualifier If you are 11 as at 01 June 2014 you are eligible to ride the Mighty 11's and qualify to be on the Junior Test Team – Australian Leg or if you are 11 or will be 11 by 20 October 2014 this may be of interest to you.

If you are 11 or will be 11 by 20 October 2014 you are eligible to ride in the NZ Qualifier where the Top 4 Male and Top 4 Female riders will be selected to travel to NZ to compete as the Australian Junior Trans Tasman Teams in NZ at the North Island Titles in October 2014.

BMXTreme Carnival explanation – Australian Leg, June 2014 There are a few parts to the Carnival, an Open day (BMXNSW Pre-­‐Titles), Mighty 11’s, Trans Tasman Test Teams and NZ Qualifier.

There will be a full race meeting run with all Classes as part of this event, it will be held in conjunction with the Macarthur Club’s Pre titles event on the NSW June long weekend – 07 & 08 June 2014.

Junior Trans Tasman Test Teams Qualification to represent Australia at the Australian leg of the Trans Tasman Test will be for those riders who entered the qualifier at the 2014 ACT Championships.

To qualify the rider must be an Australian resident, hold a current BMXA licence and be 11 years of age on the 1st of June 2014.

Mighty 11’s This event has been running for 25 years, it is open to male and female riders and they must be 11 years of age on 01 June 2014. This event gives the riders the opportunity to compete against the best 11 year olds in Australia and New Zealand to see who the best 11 year old rider is and for the honour of racing in and being a Mighty 11.

New Zealand Qualifier This is open to any Australian resident that holds a current BMXA licence that is 11 years of age by 20 October 2014 and is open to male and female riders.

This event is to select the Male and Female Test Teams that will tour New Zealand for ten days in October, competing against the New Zealand Test Teams and also in the Mighty 11’s event at the BMXNZ North Island Titles.

So come and ride the NZ Qualifier at the BMXTreme Carnival at Macarthur and try out for selection for the Australian Junior Trans Tasman Test Team to tour NZ in October 2014.

NOTE: It is possible for a rider to compete in the Mighty 11s Class, NZ Qualifier and/or age Class if they want. But, if you are selected to ride on the Test Teams it is an expectation that if 22 you are not eligible to ride the NZ Qualifier that you will also ride in the Mighty 11’s event. For more information go to the BMXNSW website.

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Victoria

TRACK ATTACK JAN 11TH – 19TH 2014 BMX Victoria host a series in January which involves 6 Metro tracks racing over one week. Being in the school holidays allows riders from interstate and New Zealand the chance to attend. With over 350 series entries and up to 400 riders at each event, this is a must on the BMX calendar.

Incorporated in this event is the Mini Wheelers demonstration, sprockets (under 8 year olds) and riders from 8 up to 50 years old.

More and more A and AA riders have been enticed to Victoria after the Nerang UCI rounds to battle it out for the great prize money up for grabs in Victoria.

1st Place 14+ Supergirls -­‐ Zoe Fleming, NZL

1st Place A Men -­‐ Cameron Petch, NZL 1st Place AA Men -­‐ Bodi Turner, VIC

BSX -­‐ Bicycle Supercross Jan 13th 2014

Monster Products teamed up the BSX to help raise funds for the Royal Childrens Hospital Foundation. Ages from 14+ attended and had to participate in a time trial to qualify in the top 32 in open men and top 8 in open ladies and 30+ to progress. Being a two man track, each round eliminated a rider until it was down to the top 2 in Mens, Womens and 30+ Open Wheel categories.

Open Wheel finalists: Simon Anderson, Robert Slatter. Winner: Simon Anderson (Simon’s 8th consecutive win) Open Womens finalist: Iesha Anderson, Ashleigh Gunn. Winner -­‐ Iesha Anderson Open Mens finalist: Bodi Turner, Wade Turner. Winner – Bodi Turner & Wade finishing with a backflip to thrill the crowd!

The event raised over $4500.00. Check out the finals video on BMXUltra.com

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On the gate Luke Madill Q: Last song you listened to on your iPod?

A: Dr Dre The next episode Q: First bike you owned?

A: 12" Mongoose

Q: What's your race number mean?

A: Paul Adams was the Number one pro in AUS when I was younger and ran it.

Q: Favourite food?

A: Steak and Veg Q: Favourite holiday destination?

A: When I go on one without my bike I'll get back to you.

Q: If a movie was made about you, which actor/actress would be cast as you?

A: Mark Wahlberg or David Duchovny Q: First thing you would buy if you won the Lotto?

A: Depends how much it was. Toss up between house on the beach or indoor BMX track.

Q: Nickname:

A: Just Luke is fine, haha

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On the gate Kirsten Dellar Q: Last song you listened to on your iPod?

A: Feeding Line by Boy & Bear

Q: First bike you owned?

A: Back in the day you would have seen me tearing around on an ELF.

Q: What famous person dead or alive would you like to meet?

A:I would have loved the opportunity to meet Walt Disney, his imagination, creativity and zest for life is always something I have admired.

Q: What's your race number mean? A: To be honest, my race number never really had a special meaning to me when I first got it (of course it does now) but it was originally my sisters favourite number, and me being the little sister thought if I got it first she wouldn't be able to have it! Haha clearly I was just trying to stir her up!

Q: What animal would you be?

A: I would definitely be a bird. To have the ability and feeling to fly would be amazing.

Q: First race?

A: I started racing at age 7 in my local town of Tom Price. The first national championship I raced, I was aged 10 and my first world championship, I was aged 12.

Q: First thing you would buy if you won the Lotto?

A: I would buy my parents whatever they dreamed of, because they helped me fulfil my dream of racing BMX. Then I'd go by a jetski for myself!

Q: Best advice you have been g25 iven: A: "Do what makes you happy" because you only get one life, so make it the best life you can.

This month’s Smoothie has been submitted by BMX Australia’s General Manager, Mark Louis.

“This is a great smoothie to start the day with. It’s so easy to make with ingredients that you would already have in the kitchen. I feel energized of a morning after I have this.”

“Sweet Love” Smoothie

1 Banana 2 Fresh strawberries 2 Tablespoons of vanilla yoghurt 250 ml Skim milk 1 Teaspoon honey 1 Ice cube.

Blend! And enjoy!

Nunc cursus magna quis

If you have a favorite smoothie that you would like to share, why not email it to The Dirt as news@bmxaustralia.com.au

We are after creative, yet great tasting ideas to feature. You may even pick up a cool prize along the way!!

Advertise in

Advertising is available in the monthly editions of THE DIRT. Reach thousands of people each month. BMX is a youthful, family oriented sport demographic. Members are aged b etween 2 years through to 70 years are located right across Australia.

There are several options available from full page, half page, quarter page and strip advertising – from causal rates to long term.

For a26 m edia kit, please call BMX Australia on (02) 9339 5800 or email news@bmxaustralia.com.au

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HPP CORNER

This month I thought I would cover the area of recovery.

Recovery is viewed as the application of various interventions that will allow the body to regenerate both physically and psychologically.

Paul Sales -­‐ BMXAHPP

They can consist of acute recovery methods that can be used after a racing event, the completion of training, or as a more chronic application such at the completion of a prolonged period of competition or training, and before the commencement of the next training or competition phase, commonly refered to as an unload or taper.

The acute application of recovey methods that exist can be simply applied and consists of the following in order of importance:

HYDRATION I covered this aspect in an earlier article on nutrition, but hydration during and post an event or training is paramount in the body’s physical recovery process. Replacing the fluids loss through sweating generally is required to bring the body back to its normal resting state (homeostasis). Drinking sufficiently during the after events and training can benefit you psychologically with maintaining optimal concentration levels. Dehydration, which can be determental to performance, and needs to be addressed both during and between training/competition. If you are thirsty you are already dehydratred, so continued consumption of fluids is important. As previously mentioned taking your body mass pre and post event and claulcating any loss weight in kilograms then replacing by 1.5 times the amount of fluid in litres is a good and easy applicable means of accessing your fluid requirements.

Example: You weigh in at 73.4 kg before training on a warm day, after the 2 hour session your weight is down to 73kg. To return to the pre-­‐event weight and thus re-­‐hydrate sufficiently you would need to consume a minmum 600ml of fluids.

FOOD The body requires macronutrients (carbohydrates, fats, proteins) that are converted to energy forms within the body. Of these, carbohydrates and fats are the main types used by the body.

Fats are generally used for slow, endurance type events, carbohydrates on the other hand provide conversion to energy quicker and are thus used for more higher intensity type exercises, and are more likely to be used during BMX races and training. Carbohydrates are store as glygogen in the body but in a limited supply, so need to be replaced by further carbohydrate foods. The body can carry enough glycogen to support an approxmately 60-­‐90 minutes of moderate internsity exercise and but less time at high intensity. On nearer the 28 reduced availability of glycogen, the body will revert to buring fats as a the main energy source, this means your ability to perform high intensity bursts is reduced, and performance

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declines.

Proteins are the building blocks of the body, and are needed to rebuild cells that have broken down as a result of training. A guide to the amount of protein required on a daily basis by a club racer may be around 0.8 to 1grm pr kilo of body weight up to 1.8grams per kilo of body weight for an elite level rider.

Consuming additional carbs and protein during and post event will depend on the time and level of intensity of the session, but even a short low level session will require intake of such nutrients to re-­‐fuel the body. Optimally this is done within 60 minutes at the completion of the session, and if consumed together, enhance the absorption of both into the bodys cells.

Consider intake of both slow and fast release type carbohydrate foods, and a internet search for GI level of foods will assist with this. Proteins are contained in meat fish and chicken, with plant foods containing proteins being spinach and mushrooms. Dairy products such as milk is also a source of protein, so an ideal post event recovery drink is a chocolate milk.

Again, a web search of nutrition information of foods will assist.

The use of supplements is common, but an unnecessary cost in most cases as a well balanced diet will generally provide

sufficient nutrient intake needs.

SLEEP/REST Ensuring sufficient sleep is achieved on a daily basis is a means of enhanceing recovery and allowing the body to adapt to training stimuli.

Ensure 8-­‐9 hours sleep daily, avoid sleeping in, set to wake at similair time each day, ensure bedroom is accomondating for sleeping by being dark, cool, and comfortable.

Daytime sleep (powere naps) are also recommended between sessions, but must be kept to under 60 minutes, so set an alarm.

Besides sleep,resting by sitting quietly, listening to music or watching TV is another form of resting recovery. Avoid constant computer useage as this detracts from the psychological regeneration.

HYDROTHERAPY This covers the use of water as a recovery means

Cold water immersion-­‐ used to lower core body temperature and constrict blood flow to muscle capillaries. Sample would be 10mins of immersion in water between 11-­‐15 degress C. Attempt full body. Easy to set up use a bath at home, a small blow up pool, or even clean wheelie bins. Be conscious of entering a bath or spa with open wounds and shower prior to use especially if others are to use the same facility.

Contrast baths-­‐ requires the alternating between cold and warm water, can be done in a shower or spa. Assists by constricting and dilation of blood vessels allow pumping mechanism of nutrients and oxygen to muscles.

Sample 2 mins hot/2mins cold repeat 3-­‐5 times, always finish on cold.

In the next article I will cover the use of compression garmets, massage, and give an understanding of unload and tapers within your training cycle.

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