Pumptrack first laps
Ready when: Ride a straight lane, seated and standing (b6) and Slow race (b7) done.
What you are learning
Riding a pumptrack: standing on level pedals and pushing the bike down into the far side of each bump, then letting it rise up the next, so the bike gains speed without pedalling. Riders go one way only and keep a gap.
Words on this card Saddle, Brake lever, Pedals level, Pumptrack, Pumping, Manual
- Saddle
- The seat of the bike.
- Brake lever
- The levers on the handlebars that slow the wheels. Each lever works one wheel; check which is which.
- Pedals level
- Both pedals at the same height, one forward and one back, so the rider can stand up evenly.
- Pumptrack
- A looped track of smooth bumps and banked bends that you ride by pushing the bike down and up, without pedalling.
- Pumping
- Pushing the bike down into the far side of a bump and letting it rise up the next, to gain speed without pedalling.
- Manual
- Rolling on the back wheel without pedalling, balancing with the hips.
Set up
Helmet and gloves (elbow and knee pads recommended); the saddle low; bikes parked off the track.
Weather: dry ground
Show it first for the one teaching
- Find the riding direction and the waiting place; park bikes off the track.
- Ride one slow lap, pedalling where needed.
- Stand, pedals level, and as you go over a bump, push the bike down into its far side.
- Let the bike rise up the next bump with soft arms.
Your part while they practise
Check the riding direction and the waiting place; keep riders spaced.
Step by step
- Roll round slowly first, pedalling where needed.
- Stand, pedals level.
- Push the bike down into the far side of each bump and let it rise up the next.
- One finger on the brakes.
How much: 6 runs 15 min a session 1 day a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: No pedals
Who rolls over the most bumps without pedalling?
Who plays: the rider against their own best, or a few riders taking turns.
How to play, turn by turn
- Turns
- Start from the waiting place when the track is clear
- Pedal up to speed, then stop pedalling
- Count each bump passed without pedalling until you stop or pedal again
- 6 runs; roll off to the side at the end
- Fair play
- A grown-up must start each run from a standstill.
- Points
- 1 point for each bump passed without pedalling.
- Fouls
- The run scores nothing
- Sitting down
- Riding the wrong way
- Stopping on the track
- Winning
- Beat your best from 6 runs.
- 4 bumps for 1 star
- 8 bumps for 2 stars
- 12 bumps for 3 stars
Easier or harder
Pedal over the steep humps.
A whole lap without pedalling.
What you will see, and what to say
- the child sits down
Stand up, pedals level
Legs and arms do the pushing. - they stop on the track
Roll off to the side
Never stop where others ride.
Self-check
8 bumps in a row passed without pedalling, in one run.
Stop and get a coach when
Jumps, doubles or manuals.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains pumping, standing position.
awiseathlete.com/sports/cycling/cycling-i8