Alise Post: Five Times USA Cycling BMX National Champion Reveals her Workout, Diet and Beauty Secrets

One of Alise Post brothers found out about BMX when she was just 6 years old, and when she started riding she noticed other little girls out at the track and decided she should try it too. Backed out of racing at the last minute. She looked down the steep starting hill and couldn’t bring herself to do it. After overcoming her sense of nerves the next week she placed 2nd in her second attempt at racing. She turned Professional during the third week of January 2006 at 15 years of age.

Despite being one of the best female BMX racers in the U.S. back in 2008, Alise Post was denied a spot on the Olympic team because, at age 17, she was too young. The age minimum for an Olympic BMX racer in 2008 was 19. In a sport that awards national titles to champions as young as five, a racer’s rise to fame comes early, and the young BMX star from St. Cloud, Minn., who was accustomed to racing at the sport’s top level, was forced to witness BMX’s pinnacle event from afar. To distract herself from the disappointment, Alise spread herself thin across three sports: BMX, gymnastics, and track and field, while maintaining a 4.0 grade average. The Herculean efforts demanded by her activities took a toll and her 2008-09 BMX racing seasons suffered as a result.

Throughout those years, Alise had a bit of a reality check. Injury and fresh competition brought new challenges to her. Despite her below-par performances on the international level, by the end of 2009 she was back among the world’s best. Once she became eligible for the 2012 Olympic Games, Alise took her dedication to BMX to a new level. Upon graduating high school in 2009, Alise retired from gymnastics and track and field in order to relocate — at the invitation of USA Cycling — to the Olympic Training Center in Chula Vista, Calif., and regain her winning ways. Although she remained busy by continuing her education as a fulltime student at the University of San Diego for the 2009-10 academic year and by increasing her involvement on the BMX World Cup circuit, she saw big improvements in the beginning of 2010. As a result, she resolved to narrow her focus yet again by making the difficult decision to take a break from college and completely dedicate herself to BMX.

Within months of this decision, Alise claimed a place as the top-ranked American, both nationally and internationally, by taking third place at both her first elite world championship, and at a world cup race on her home track in Chula Vista. She followed up those results with a fourth place at the final world cup round in France and by finishing second overall in the world rankings.

Alise’s brilliant performances ended with a crash in practice just days prior to the 2011 UCI BMX World Championships. Her years as a gymnast and track and field athlete left her with overstretched ligaments, which tore on impact and left her right fibula exposed to breakage. She was poised for a strong finish to the 2011 season and as she put it, “It’s crazy…a year’s worth of work and “BAM!,” gone in the blink of an eye.”

A true competitor, the 5’2″, 120 lb. Post began immediate rehab following surgery and was back on her bike in time to successfully defend her USA Cycling national championship title in the spring of 2012 and hasn’t slowed since.

She was voted 2006 Rookie Pro of the Year by the readers of BMXer magazine, the ABA’s official publication. She is the first female to win the title. At 15 years of age, she is the youngest female to hold the National No.1 Pro Women’s title. She is also one of the youngest to turn pro female or male in BMX since the early days of the professional class of the late 1970s. She is also one of the youngest to hold a pro title since that era. She is also the first female to earn all three Girls division classifications that have existed: No.1 Girl Amateur, No.1 Girl Amateur Cruiser and No.1 Girl Pro.She became ABA No.1 Pro Girl in her rookie year.

At the 2013 Australian Swimming Championships she won silver in the 100 m butterfly and bronze 50 m freestyle events, qualifying for the 2013 World Aquatics Championships. At the World Championships, she teamed up with Bronte Campbell, Emma McKeon and Emily Seebohm in the heats of the 4×100 m freestyle, finishing second in their heat and overall.

In the final sisters Cate and Bronte Campbell, Emma McKeon and Alicia Coutts won the silver medal, finishing 0.12 seconds behind the United States. Brittany Elmslie and Bronte Barratt went head to head in the women’s 200 freestyle, which was one of the most exciting races on the final evening of the Victorian Open Championships. Going into the final 50 meters Elmslie had a lead of 71 one-hundredths of a second, a lead she was able to hold despite a fast charging Barratt. Elmslie took the event in a time of 1:57.44 followed by Barratt who finished in a time of 1:57.57.

Achievements of Alise Post

World Championships

• 2013 UCI BMX World Championships, Auckland, New Zealand (2nd place, elite women’s superfinal time trial; 5th place, elite women’s supercross)
• 2012 UCI BMX World Championships, Birmingham, U.K. (6th place, elite women superfinal time trial; 8th place, elite women supercross)
• 2010 UCI BMX World Championships, Pietermaritzburg, South Africa (3rd place, elite women)
• 2007 UCI BMX World Championships, Victoria, British Columbia (1st place in cruiser class, 15-16 girls)

USA Cycling National Championships

• 2015 USA Cycling BMX National Champion, Elite women’s supercross, at the Novant Health BMX Supercross Track in Rock Hill, SC.
• 2014 USA Cycling BMX National Champion, Elite women’s supercross, Chula Vista, California
• 2013 USA Cycling BMX National Champion, Elite women’s supercross, Chula Vista, California
• 2012 USA Cycling BMX National Champion, Elite women’s supercross, Chula Vista, California
• 2011 USA Cycling BMX National Champion, Elite women’s supercross, Chula Vista, California

Career Highlights

• 1st place — 2014 UCI North American Continental BMX Championships, Chula Vista, California
• 2nd place — 2013 UCI BMX Supercross World Cup #4, Chula Vista, California
• 3rd place — 2013 UCI BMX Supercross World Cup #4, Chula Vista, California (Superfinal Time Trial)
• 2nd place — 2013 UCI BMX Supercross World Cup #3, Papendal, Netherlands (Superfinal Time Trial)
• 2nd place — 2013 UCI BMX Supercross World Cup #1, Manchester, England (Superfinal Time Trial)
• 1st place — 2012 UCI BMX Supercross World Cup #3, Papendal, Netherlands
• 3rd place — 2012 UCI BMX Supercross World Cup #2, Randaberg, Norway
• 4th place — 2012 UCI BMX Supercross World Cup #1, Chula Vista, California
• 14th place — 2011 UCI BMX Supercross World Cup #1, Papendal, Netherlands
• 2nd place — 2010 UCI BMX Elite Women’s World Rankings
• 3rd place — 2010 UCI BMX Supercross World Cup, Chula Vista, California

• 2nd place — 2009 USA Cycling BMX National Championships, junior elite women, Desoto, Texas

Alise Post is winner of 2nd place, elite women’s superfinal time trial at 2013 UCI BMX World Championships. She is 2011, 2012, 2013 and 2014 USA Cycling BMX National Champion, Elite women’s supercross. She is in conversation with Namita Nayyar President Women Fitness.

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Ms. Namita Nayyar: You started cycling in 1997 at the age of six, your brother raced and suggested that you try it. You were ignited and made competitive BMX racing your future career and reached the pinnacle of success by winning your 1st World Cup Victory in Holland during the UCI BMX Elite Women World Cup final in 2012. Tell us about your journey that took you to where you are now in the world of competitive American professional “Current School” Bicycle Motocross (BMX) racing and what factors you consider were
responsible that made you achieve that?

Ms. Alise Post: Like you said, BMX has been part of my life since the age of six. I hardly know life without a bike! However, it’s not the only thing I’ve ever done. I’ve always been very active. Growing up through the age of 18, I was a highly competitive gymnast as well as a sprinter/pole vaulter/jumper track & field athlete, and a perfectionist when it came to my school report card. All of these activities alongside all of my peers in a public high school in the small town of St. Cloud, MN, allowed me to have both versatile athleticism and a well balanced life.

I learned about teamwork, dedication and self discipline along with juggling a busy schedule. Although I left Minnesota and headed to San Diego at the age of 18 for school and year round training access at the USOC Chula Vista Olympic Training Center, I have maintained a strong support system from my Minnesota roots. That support and backing along with all of the new support I’ve added to my personal “team” out here in California has made this entire journey possible. I’ve had a lot of injuries and personal adversity coming up through the ranks, but by having access to world class facilities for training and/or sports performance year round, and being dedicated enough to myself and those that support me to give my best everyday, I am continuing to grow better each day and believe there is the opportunity for even greater international success in my future.

Ms. Namita Nayyar: You backed out of your first race at the last minute. You looked down the steep starting hill and couldn’t bring yourself to do it. After overcoming your sense of nerves the next week you were placed 2nd in your second attempt at racing. How could you overcome the element of fear in BMX racing as a sport?

Ms. Alise Post: Although it was so long ago, I can still remember that feeling I had looking down the start hill for my first race and just being overwhelmed with nerves and this worry of not wanting to get hurt. After that episode and then watching the other girls race that day, I remember being almost jealous of the other girls for being “tough enough” to race and risk crashing, and being mad that I was being a “scaredy cat”.

So, I opted to race the next week and got my first crash out of the way and realized it wasn’t so bad. I could still get up and walk away and the scrapes didn’t hurt nearly as bad as the emotions of failure. Ever since, I have been energized by the thrill of the competition and wanting to get the best out of myself. I still get scared quite often, but the feeling I get after conquering those emotional and physical obstacles drives me to keep pushing. I try not to ever let the fear of failure stop me from giving my best like it did when I first started BMX.

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Ms. Namita Nayyar: What exercises comprise your fitness regime or workout routine you shall like to share?

Ms. Alise Post: My sport requires me to be quick. I use a lot of fast twitch fibers and have to be very explosive. This means that I have to do a combination of strength, sprint, agility and plyometric training. However, my sport is also very fast paced, and I am racing with 7 other people with jumps and constant action going on all around me, so I also have to be very reactive and technically sound with my bike handling skills. As you can see, I have to do quite a broad spectrum of training. In the gym, Every time I go it’s a complete body workout, generally in the functional fitness area of a gym. I do a lot of “whole body” lifts.

These are things like squats and dead lifts and their various forms. I also do box jumps and ball balance exercises. My sprinting is done specifically on my bike in short intervals with bigger rest breaks; there’s nothing in our regime for long distances since that’s not what our sport requires. And then lastly, a good majority of the time I am out at the BMX track working on technical skills and printing on the track.

Ms. Namita Nayyar: Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?

Ms. Alise Post: I have definitely had to adjust my diet since growing up in order to get the most out of my body everyday. I used to think that as long as I wasn’t gaining weight I could eat whatever I wanted, but now I see the benefits, for both my athletic performance and overall heath for my future self, in eating nutritious foods and fueling my body in the right way.

I do not follow a specific diet, but I do eat nutritious foods in a variety to remain healthy and physically fit. I try to follow the food pyramid and get everything in moderation so that I am not having to supplement anything or put any foreign substances in my body to get the nutrients I need. I would say my diet is rich in proteins compared to the everyday person, but this is due to being in an explosive sport that requires muscle building. As far as treats go, I try to make sure I have all of the “good stuff” in first, but I am a human and have sweet cravings too. As I said, everything in moderation is okay by me!

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Ms. Namita Nayyar: You have glowing skin and gorgeous hair. Do you take some kind of skin treatment to keep it young and glowing and secondly what you do to your hair to make them look so stunning?

Ms. Alise Post: Why thank you! I don’t use any special skin treatment, but I have always done the 3 step process (cleanse, tone, moisturize) since I can remember. My mom taught me that at a young age and it seems to have helped make it through all of the sweaty helmet days without having too many breakouts. My hair is naturally straight and I’ve never died it.

I think that because I don’t have to blow dry it and I don’t put any chemicals in it, it’s been able to remain fairly healthy even though it is quite fine. I follow the 6-8week haircut regime and use “Aveda Damage Remedy” daily to allow my hair to grow faster without breaking off from split ends.

Ms. Namita Nayyar: Advice and motivational words to the aspiring and budding competitive BMX racing girls who all are your fans, they shall like to know from you, what they should do for their climb to ladder of success in field of competitive professional BMX racing?

Ms. Alise Post: I think the most important thing is to avoid succumbing to that “fear of failure”. Be willing to try things even if you’re not good at them right away. Practice makes perfect, and perseverance makes you not just a strong athlete, but a strong person in life. I know it can be intimidating in a male dominated sport when you’re coming up through those adolescent years and trying to find that balance of beauty and passion, but I believe passion is beauty. If you work hard at something you love, there’s no reason to feel judged by those around you, you will be respected. It’s not “manly” to have helmet hair, or to sweat vigorously, or to have scars…It’s dedication and confidence, and those qualities are attractive no matter what you do.

Ms. Namita Nayyar: How did you feel before and after your memorable win in Holland, UCI BMX Elite Women World Cup final?

Ms. Alise Post: I remember the building anticipation up to that point in the season. I had been coming back from an injury and trying to make up crucial Olympic points that season and finally felt I was starting to tap into my potential. At that specific race, I was riding consistently and confidently and was excited to put it all out on the line in the final and see what I could do.

I remember getting a mediocre start in the final and having to push myself to do something the other girls weren’t, and by jumping a jump no one else did, I was able to claim the victory regardless of my sub par start to the race. It was an amazing moment, not only because it was my first time seeing my name pop up on the scoreboard first for the first time in a World Cup final, but also because I had disregarded that fear of failing and risked the entire race in order to get the best out of myself, and it paid off. Those moments are what keeps me going in my sport.

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