Episode 11 “Quarantine”

This is episode 11 “Quarantine” .Your hosts Chris Beer and Justin Tompkins along with the Michigan BMX Podcast Show Crew of Melissa Williams, Paul Remington and Jay Waras have an action packed show for you on all things Michigan BMX. On this show we have the Team Spotlight Segment with Chris Medler and Family from the Ssquared/Answer team of Michigan.  We also have another Jeremy Ames Voicemail for us. Followed by our discussion on the latest News, Rumors and Gossip that makes up the Michigan BMX Racing Scene brought to you by Nate's Painting. A new segment "Local Spot Check" The show opening is brought to you by the good people at Truth BMX. Grab a bottle of Faygo, some Uncle Rays Chips but whatever you do don't be the last one to the finish line. 

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Coaches corner information
Flat Ground Box Sprints
 
Race Gearing/ Clip Pedals
 
7 full cranks
 
3 minute rest between sprints
 
1 set of 10-12 Sprints
 
Box Sprint Style sprints are where you are clipped and have your back foot/pedal resting on a box so that your cranks are aligned in the gate start position.  You will balance on the box and your first motion will not be pedaling, but to lean forward with your head and shoulders.  Focus on keeping the core tight and staying forward on the bike for the first 3 full cranks.  You will then let your butt move back to power through the remainder of the sprint.




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