There are so many moving parts in BMX, gate starts, race tactics, gym work, road sprints and more. It’s easy to feel lost. After 40+ years racing and coaching, here’s five tips to help you become a better racer.
Focus on weaknesses, not just strengths
Gate starts, jumping and smashing sets in the gym are fun, but big gains often live in the “boring” work. Sprints are the standout. They’re a skill like anything else, and you only get better at pedalling, by pedalling! Carve out regular sprint blocks and treat them like technical practice, not just conditioning. Modern tracks are 90% jumps, so your pedalling skill needs to be worked on off the track.
Physical preparation — nutrition is king
You perform how you fuel. BMX is a power-to-weight sport, so being lighter and stronger helps. Build your plate around:
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Protein each meal (eggs, yoghurt, lean meats).
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Plenty of fruit and veg.
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Smart carbs around training (oats, rice, bread, potatoes).
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Fewer treats and liquid calories.
Keep it simple and consistent. Track how you feel on and off the bike and adjust.
Gate start consistency — build a routine you can repeat
Gate starts have evolved. With standardised calls and gate heights worldwide, you can craft a start that travels. Control what you can and use the same pattern every time:
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Breathing (before you roll on): take two big breaths to relax and focus.
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Set position: tall torso; cranks level; relaxed shoulders; eyes level with the bars; chin tucked. Front and rear foot toe dipped and ready to engage.
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Loose hands: don’t crush the grips, tight hands slow reaction times.
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Breathing (during the call): breathe in on “Riders ready,” then a soft exhale while you wait for the beeps, stay relaxed and reactive.
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Trigger: first beep = head moves first; second beep = pedal. Be in position before you load power so you’ve got max leverage.
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Cue words: “Tall — soft hands — first beep head — second beep pedal.” Let’s go.
Don’t forget to eat on race day!
Nerves can kill your appetite, so start eating while you’re still at home. Stick with familiar foods:
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Breakfast: oats or toast with yoghurt/eggs, simple carbs + protein.
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At the track: peanut butter or Vegemite sandwiches you can nibble, muesli bars, fruit.
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Hydration: sip water and electrolytes throughout the day 50/50
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After racing: Eat some protein + carbs in within 60 minutes and plan an easy meal later.
Find a good coach — results over resumes
Great racers aren’t automatically great coaches. Look for someone who can teach riders at all levels and has results over time. Do some homework:
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Ask around and listen to rider reviews.
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Watch how they communicate on the track.
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Look at the riders they’ve developed and their long-term results.
Pick a coach who listens, explains clearly, and gives you a plan you can follow.