Rider Assessment
Free rider assessment
Losing races.
Not sure where.
12 questions. 6 areas. A complete rider profile — and a clear picture of what to fix first.
40+years coaching
6xAustralian Champion
3 minto complete
Step 1 of 7
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Strength — 2 of 7
Strength
1. How often do you do structured strength training?
Rarely or never
Once a week, nothing structured
1–2 sessions a week with a plan
2–3 structured sessions, progressive loading
2. Out of the gate, are your starts consistent or hit and miss?
Hit and miss — I never know what I'm going to get
Mostly miss — my starts let me down regularly
Fairly consistent but still room to improve
Consistent — I back myself on the gate every time
Speed — 3 of 7
Speed
3. How often are your sprint sessions?
I don't do sprint training
Occasionally — no set schedule
Once a week, reasonably consistent
Twice a week, programmed and tracked
4. After your sprint training, how long till you feel recovered?
Days — I'm wiped out after sprint sessions
Next day I'm still feeling it
I recover overnight and feel good the next day
I recover quickly and could go again the same day
Track skill — 4 of 7
Track skill
5. How comfortable are you hitting rhythm sections at race pace?
I brake through them — they make me nervous
I get through them but I'm definitely losing time
Comfortable at pace, mostly smooth
I attack rhythm sections — they're where I gain time
6. How often do you train specific track skills — cornering, jumping, rhythm sections?
I don't — I just ride and race
Occasionally, but it's not structured
Regularly — it's part of my training week
Dedicated sessions with specific skill goals each time
Race fitness — 5 of 7
Race fitness
7. On race day, by your third or fourth race, how do you feel?
Done — legs are gone and my times show it
Tired, riding below my best but still finishing
Feeling the effort but holding my form together
Fresh enough to push hard every run, right to the final
8. How would you rate your recovery between sprint efforts in training?
Poor — each rep is noticeably worse than the last
Slow — I need longer than the program gives me
Good — I recover reasonably well between efforts
Fast — consistent effort lap to lap, minimal drop-off
Gate start — 6 of 7
Gate start
9. When the gate drops, where are you normally placed at the bottom of the hill against your competitors?
Back of the pack — I'm already chasing
Mid pack — some ahead, some behind
Near the front — I'm in the race from the start
Front of the pack — my gate puts me in position every time
10. How often do you practice gate starts?
Rarely — just whatever happens at race day
A few goes before a ride, nothing planned
Regular gate sessions as part of my week
Dedicated gate sessions with focus and a specific process
Mental performance — 7 of 7
Mental performance
11. On the gate before a race, what's going through your head?
Nerves, doubt, or just blanking out
I'm thinking about what could go wrong
Focused but I sometimes overthink it
Locked in — one job, nothing else
12. After a bad run, how does it affect your next race?
It wrecks me — I spiral and ride worse
Takes me a while to shake it off
I reset reasonably well and refocus
I analyse it quickly and come back sharper
Complete
Your scores
Where to focus first
Now we know the gaps.
Let's fix them.
Let's fix them.
I've spent 40 years on the track and in the gym building faster BMX riders. Book a free call and let's map out exactly what your training needs to look like.
Book a free call with Tony
See you on the gate.