We all do our best to get to the track whenever we can. There are more days when we are not out there. While we can't work on pumping rhythm sections or pedaling through berm turns there is still training that we can do to help build both our strength and skills. The best part is we can do these things just about anywhere. No special equipment needed or membership required.
Part 3
Training at Home
One of the first things that you can do is get out and ride your bike. There are some who argue that riding around the park or neighborhood does nothing to help with BMX, but I'll disagree. Instead I believe that any type of riding can be beneficial even if it doesn't put you on the podium. It is very good exercise and certainly helps build strength.

Even better is if you have some mountain bike trails in your area. BMX bikes work just fine on MTB or dirt jump trails. They may be a bit more challenging to ride over rocks and roots but the handle the trails just fine. Plus the super tight turns and bumpy surface are fantastic for gaining bike control. Make sure you know what you're getting into though. There are some trails designed for expert MTB riders only.
These links are provided for convenience or reference only and are not intended as an endorsement by SPR or their agents.
<< Back to Training at the Track
You can also do running, jogging, skiing, basketball, hiking and the list can go on almost forever. Simply put, just about any form of exercise is good for your overall health and fitness. So if you like playing a round of golf or hitting the surf go right ahead.

A question that often gets asked is 'Do I need to get a gym membership?' The short answer is no. While there are some great points to gyms and fitness centers they certainly are not necessary. If you have an area that you can do some basic calisthenics that is good enough to get you going. Usually if you have a garage, family room or even patio you can use that.

'Do I need to spend money on weights or equipment?' Absolutely not. There are hundreds of body weight exercise routines that will achieve the same results. Exercises such as pushups, crunches, bodyweight squats, jumping jacks and burpees are great for building muscle and strrength. You can search the Internet for web sites and books that will give you some great routines.

That should be enough to get you started with working off the track. Just remember consistency is the key to any training plan. Hard work beats talent when talent fails to work hard. -Kevin Durant
If you happen to live near a parking lot that is empty in the evenings or weekends they make an ideal place to do sprints. A park near where I live has an oval ring road that is exactly 1 mile. Perfect for doing sprints. Plenty of length to really get moving. Even better if you can find somewhere with a slight up or downhill grade to it. Uphill sprints are good for building power and downhill sprints are great for working on spinning.

Some areas have a skate/bike park where you might be able to get some practice time in. It certainly works your bike control skills. A couple of cautions though. First, race bikes were never designed to take the punishment of freestyle BMX. They're tough but you can do some serious damage to your race bike. Second, race tires do not stick particularly well to all types of surfaces. They are designed to work on packed dirt and will do pretty well on concrete and asphalt. Some skate parks actually have a polycarbonate face of some of the objects and tires may slide out from underneath you. And if it is wet you are almost taking your life into your own hands. So use wisdom and common sense.