Nieuws van

09 augustus 2020 BMX informatie
  • Nieuwe data voor UEC BMX wedstrijden

    Following the moving of the dates of the 2020 BMX European Championships in Dessel (Belgium) to 2-4 October,  the Union Européenne de Cyclisme has determined, in agreement with National Federations and organisers, the inclusion of 6 BMX European cup races on the international calendar, that will be held in Verona (Italy) on 5 and 6 September, in Sarrians (France) on 19 and 20 September and in Zolder (Belgium) on 31 October and 1st November.

    These new dates will allow all 2020 UEC BMX events to benefit from a high technical level.

    Like the last few seasons, all UEC BMX European Cup races will be fully broadcast by live streaming on the website

    Here is the complete calendar of 2020 UEC BMX events:

    5-6 September:  UEC BMX European Cup, Rounds 1/2 - Verona (ITA). Cat.: Challenge, Juniors, Elite

    19-20 September:  UEC BMX European Cup, Rounds 3/4 - Sarrians (FRA). Cat.: Challenge, Juniors, Elite

    2-3-4 October:  UEC BMX Juniors – Under 23 – Elite - Challenge European Championships – Dessel (BEL) 

    31 October – 1st November: UEC BMX European Cup, Rounds 5/6 – Heusden/Zolder (BEL). Cat: Challenge, Juniors, Elite

    The Union Européenne de Cyclisme is monitoring the international situation and is working alongside the UCI, National Federations and organisers in order to reschedule on the calendar, events in all disciplines planned this season.

    As soon as they are available, all updates will be published on the website

  • Abonnementsgeld voor de BWC 2020

    Hallo allemaal,

    We zitten met ons alle in een bijzondere tijd die maar weinig mens eerder hebben meegemaakt.

    Ook de BMX West competitie ligt stil, en we weten niet wat de toekomst ons gaat brengen.

    Daarom heeft het afdeling bestuur besloten, om het  abonnementsgeld voor de BWC van dit jaar terug te gaan betalen.

    Dit zal ik in de maand mei gaan doen.

    U zal begrijpen dat dit een arbeidsintensieve klus is, en dat dit niet in een avond geregeld is om 220 rijders terug te gaan betalen.

    Ik zal dit gaan doen op volgorde van de eerst binnen gekomen betalingen.

    Dit gaat alleen over de gelden, en laten we hopen dat we na 1 september nog wedstrijden kunnen gaan rijden.

    Gr Hans Hogenboom

  • Reglementen BMX bij KNWU

    De volgende documenten zijn op de KNWU website geplaatst:

    -          Protocol BMX baankeuringen 2020
    -          Nationaal Tricot BMX 2020
    -          KNWU BMX kwalificatie eisen NK-EK-WK 2020
    -          BMX Wedstrijdkalender 2020
    -          Regels verplichte clubshirts 2020
    -          Reglement Nationaal Kampioenschap voor BMX clubs 2020
    -          KNWU BMX Topcompetitie 2020
    -          Regulations 3-nationscup 2020
    -          Procedure transponders 2020
    -          KNWU BMX NK 2020
    -          UEC BMX European cup team ranking
    -          UEC BMX entry form teams 2020 

    Inschrijving wedstrijden

    Op dit moment krijgen we verschillende vragen over de mogelijkheid tot het inschrijven van de wedstrijden.
    We zijn op dit moment bezig om de wedstrijden in het systeem te krijgen.
    Zodra deze open zijn voor de renners, zullen we de afdelingen informeren.

    Stuurbordnummer aanvragen

    Op dit moment is de inschrijving voor het NKC geopend.
    Voor de renners die mee willen doen aan deze wedstrijd en voor andere wedstrijden is het van belang dat de renner een stuurbordnummer aanvraagt.

    Vraag je stuurbordnummer tijdig aan in mijnKNWU. De richtlijnen voor je stuurbord kun je vinden op onze website.

    Let op! Vraag je stuurbord pas aan als je je wedstrijdlicentie binnen hebt, anders krijg je een verkeerd stuurbordnummer toegewezen.

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BikeJames Podcast

20 juli 2020

The Podcast for the MTB Strength Training System, the world's original and best strength and conditioning system designed exclusively for mountain bikers.
  • Grip Strength Training, Avoid the Attack Position and Isometric Help Your Cardio

    In this new episode of the BikeJames Podcast I cover...


    Grip strength training for mountain biking: What to do, when to do it and why some common grip strength exercises aren’t very MTB specific.


    Avoid the “Attack Position” - Why spending too much time in this position makes it harder to steer and maneuver your bike.

    Bro Science

    Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function - A look at the study that convinced me that Isometrics are some of the best cardio training you can do.

    You can stream or download this episode by clicking the link below. You can also find  the BikeJames Podcast on Itunesand Podbean.

    If you have any questions about this episode or anything else related to training or riding let me know, I’m always happy to help. Until next time…

    Ride Strong,

    James Wilson

    MTB Strength Training System

    Show Notes:


    Grip strength training for mountain biking.

    • I get most of my grip strength training from riding and my “normal” strength training.
    • If I am riding less than 2 times a week I will add in some other specific grip strength work.
    • I’ll also prescribe some grip specific work to help quickly improve that area if someone is deficient in the specific grip strength skills needed on the bike.
    • The context for grip strength on the bike is needing to change tension levels quickly while stabilizing the wrists in all 4 directions.
    • This is why things that work on “grip strength” by challenging the grip with static loads and no wrist stability have limited carry over for MTB...and yes, this even means Farmers Walks, which I do more for the High Tension Cardio than grip strength.
    • The best ways to train MTB specific grip strength is through Swings and Mace 360’s/ 10-2’s.
    • Swings can be either KB or DB.
    • Mace 360’s/ 10-2’s are the best, most specific grip strength training you can since it does a better job challenging the wrist stability.


    Avoid the “Attack Position”

    • The Attack Position has a few names but it is essentially the Low position on your bike with your butt back and your chest down, kind of like the bottom of the Deadlift/ Hip Hinge position.
    • While it has its uses, the trend to find a single position to move from on the bike has people spending too much time in it.
    • As you get low on the bike your weight will naturally start to shift back as your hips slide back. This takes weight off the front end and biases your weight to the back of the bike.
    • This is a good position if you need weight off the front end but your ability to steer relies on your weight/ pressure on the front tire and a lot of skills require a weight shift from front to back.
    • If your weight is biased to the back then it makes it harder to maintain traction in a corner and to initiate skills like manuals, bunny hops, drops and jumps.
    • The Attack/ Low Position is good for keeping you from going over the handlebars but unless you are in imminent danger of going over the bars then it isn’t needed and actually makes it harder to move and steer on the bike.
    • You want to have a taller, more forward “neutral” position on the bike and drop down into the Attack Position as needed, not use it as your neutral position. Don’t be afraid to put some purposeful pressure on the front end and you’ll find that you can steer and move much more effectively.

    Bro Science

    Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function.

    • 6 sets of twins were used with one twin doing isometric knee extension training on the right leg.
    • Results showed several really interesting things:
      • Iso group showed a 20% strength increase in the right leg AND an 11% increase in the left leg.
      • Increased EMG activity in the Rectus Femoris.
      • Decrease in the IEMG/ tension ratio at sub max levels, indicating a more economical/ efficient use of the RF
      • Muscle biopsies showed an increase in the enzymes responsible for aerobic metabolism. 
      • Conclusion - increased recruitment of available motor unit recruitment pool, improved efficiency at sub-max loads and enhancement of oxidative metabolism in the muscle.
    • If this were a “cardio training” technique results like that would make it a must-use method but because it is a “strength training” technique it is dismissed.
    • Isometric training improves strength and your cardio in ways that nothing else can, which is why I use them and recommend them to every rider.


  • Trackstands, Are Flats Bad For Your Knees and My Favorite Riding Shoes

    In this podcast I cover...


    Trackstands: The most under-rated skill in mountain biking.

    • At its core this is the skill of balancing without any momentum.
    • The slower you are going the more you need your slow speed balance.
    • Skills like switchbacks, technical climbs and rock gardens all require this skill.
    • Allows you to use skill instead of momentum and luck.
    • Easy to improve/ One of the best uses of your “off trail” training time.
    • Make sure you work both feet forward.

    Rider Q&A

    Are flat pedals bad for your knees/ role of float in clipless pedals.

    • Your leg and foot don’t create energy in a straight line, they use a spiral motion where the foot “screws” into and off what it is on.
    • This movement is in relation to the ground/ what you foot is on.
    • When you strap the foot to the pedal and restrict its movement in relation to the pedal then your knees will blow up from this lack of rotation.
    • Putting float in clipless pedals allows a little rotation before you unclip, allowing the foot to rotate a little and taking stress of the knee.
    • On a flat pedal your feet aren't restricted in relation to the pedal and so it can create that screwing motion into the pedal.
    • This is the more natural way for your foot to function and captures the rotational energy the foot and leg produces.
    • This is why people with knee problems often see improvement when switching to flats despite the lack of “float”.
    • Float is a solution to strapping your foot to the pedal, which is a product of the unstable forces going into the pedal. 
    • Your foot doesn’t need or want “float” as you find it in no other sport or situation. 
    • If you fix the problem of the unstable energy through a pedal like the Catalyst Pedal then you don’t need to strap your foot on the pedal in the first place.

    Gear Review

    Sense Of Motion Shoes

    • Small operation making shoes in Montrose CO.
    • Foot healthy shoes.
    • Light and breathable.
    • Dry quickly.
    • Just enough sticky rubber to do the job, especially on Catalyst Pedals.

    Until next time...

    Ride Strong,

    James Wilson

  • The 3 Axioms of MTB Training, Handlebar Rise & Isometric Training for Low Back Pain

    In this episode I cover...


    Training - The 3 Axioms of MTB Training:



    • Behind every technique on your bike is a movement skill your body requires - you can’t control your bike if you can’t control your body.
    • Athleticism is contextual - movement demands are specific to the environment.
    • Mindful movement practice helps to supplement the rest of your training.



    Skills -  Effects of bar rise on your body and ride:Understanding the benefits and drawbacks of more rise and what you shouldn’t be using them to make up for.

    Rider Q&A - Isometric Training for Low Back Pain/ Slipped Discs:Should you avoid certain exercises and should you feel you low back getting “sore” from training?