WIN a Yamaha EX Waverunner!

Win a Yamaha EX Waverunner

Get a Yamaha Motor Finance or Yamaha Motor Insurance quote at City Coast Motorcycles to go in the draw to win a new 2019 Yamaha WaveRunner EX valued at $8,499 RRP

Simply grab a Finance or Insurance quote at our Keira Street showroom for your chance to WIN!

YMF offers real value apart from competitive rates, you also benefit from the following:

  • Fixed interest rate and repayments
  • Ability to finance accessories and approved insurances
  • Flexible loan terms available for motorcycles from 24 to 60 Months

A YMF loan is simple and convenient, applications can be completed in person at City Coast Motorcycles, Wollongong.

YMI are motorcycle and marine specialists and understand how important your Yamaha powered Bike and Boat are to you. That is why YMI have motorcycle and marine insurance products that offer you a range of benefits not available anywhere else.

Our Yamaha Motor Insurance enables you to benefit from the complete range of protection available under the Yamaha umbrella. Offering you peace of mind cover, YMI is the ultimate in motorcycle and pleasure craft protection at competitive rates.

Call 4228 7392 and speak with our Yamaha Motor Finance consultant today!


Terms and Conditions:
“WIN a Yamaha EX Waverunner” with Yamaha Motor Finance (YMF) and Yamaha Motor Insurance (YMI). Competition is open to customers who obtain an application for Yamaha Finance and/or a Yamaha Insurance from an authorised Yamaha Motorcycle and/or Marine dealership between the promotion period 27 May ymf.com.au/YamahaEx-Competition for details. Accessories not included and additional costs may apply. Promotion is run Nationally and competition commences 12.00am Monday, 27 May 2019 with closing date for entry at 11.59pm AEST Monday, 30 September 2019 Entrants consent to the collection, use and disclosure of their personal information used by the promoter to manage, administer and promote the competition per our Privacy Policy available at
https://www.yamaha-motor.com.au/privacy/policies/ymf-australia-privacy-policy. The promoter is Yamaha Motor Finance Australia Pty Ltd, 489-493 Victoria Street, Wetherill Park, NSW 2164, Australia ABN 29 101 928 670, Australian Credit Licence 394553; Yamaha Motor Insurance Australia Pty Ltd ABN 48 603882 980, AFSL 497198. Phone: 1800 123 100 website: www.ymf.com.au and https://www.yamaha-motor.com.au/buying/finance-and-insurance/ finance-and-insurance-pages/yamaha-motor-insurance. Entry into the competition will be deemed as acceptance of these terms and conditions. NSW Permit: LTPS/19/34577, ACT Permit: TP 19/03419, SA Permit: T19/744.

Full terms and conditions

Coach Robb: Injury Recovery and Prevention – Part 3

In this three-part series, Coach Robb Beams discusses the top three mistakes when recovering from an injury – and how to avoid them. Here is the final chapter: Nutrition.

Original image by JL Photography

One of the most constant messages that I share with my clients daily is the importance of consistency. I encourage my clients to be better by 1% every day at something: sleep, food, hydration, flexibility, mental skills, warm up, cool-down, etc.

PART 3 – NUTRITION

When it comes to developing sport-specific and cross-training protocols, I always err on the side of caution because the ONLY two things that are guaranteed to slow down or even halt progression is an illness or an injury. Avoiding an illness can be done by combining three things:

  1. Evaluating the body’s response to training volume and intensity
  2. Eating enough quality and quantity of food to support the immune system
  3. Allowing the body to rest long enough and deep enough to absorb the stress of life and rejuvenate itself nightly.

Unfortunately, avoiding an injury isn’t always as easy as it seems. As the old saying goes within the athletic world, “It isn’t IF you are going to get injured, but WHEN”. Once injured, how to deal with it is often as convoluted as nutrition: Do I apply ice or heat?… Should I cast or not cast?… Should I exercise or rest?… Just to mention a few. Before we can answer these specific types of questions, we must determine the type of injury – whether it is tissue related or bone.

The Body is the Sum Total of Bones and Soft Tissue

Think of the body’s musculoskeletal system and a combination of soft tissue and bones. In addition to holding up the overall weight of the body (lean muscle mass and adipose/fat tissue), bones stabilize and work with muscles to create movement and maintain body posturing. Visualize the muscles “pulling” against the attachment to the bone to create movement. Without muscles, bones don’t move. Without bones, muscles can’t pull.

Skeleton
Soft Tissue

Soft tissue has three major functions – to connect, support and to protect the organs of the body. There are also two types of soft tissue. The connective tissue includes tendons which connect muscles to bones; ligaments that connect bones to bones; fascia, skin, fibrous tissue, fat and synovial membranes which serve as lubricants for the joints. The non-connective tissue are the muscles, nerves and blood.

Bone

There are 206 bones in the body that work collectively to support five major functions:

  1. Support: the framework for muscles, soft tissue and organs to attach.
  2. Movement: visualize bones as leverage points to generate movement.
  3. Protection: the skull protects the brain; the spine protects the nerves in the spinal column; and the ribs protect the lungs, heart and liver.
  4. Production of red blood cells: the center of the bone cavity is referred to as “red marrow” which is the source of production for red and white cells.
  5. Storage of minerals and lipids (fats): bones retain 99% of the calcium found in the body. Calcium salts help maintain calcium and phosphate ions in body fluids. The body stores lipids for energy reserves in the yellow marrow.

Two Types of Injuries

There are two types of injuries – acute and chronic. An acute, or impact injury typically occurs from an accident such as a head injury (concussion), broken bone, sprains, dislocations, Achilles tendon rupture and rotator cuff tears of the shoulder. This type of injury requires immediate medical attention. A chronic injury, on the other hand, develops slowly and is persistent and long lasting. The pain is enough to capture your attention, but not so bad that it keeps you from continuing activity. A chronic injury is usually addressed with the RICE acronym – Rest, Ice, Compression and Elevation.

VegetablesNutrition Nutrition Strategies to Heal as Quickly as possible

Most people don’t realize it, but nutrition plays a vital role in the healing process. Key nutritional strategies when recovering from an injury include:

  1. Refrain from cutting back on calories. This is counter-productive to recovery as it will actually slow down the healing process. Fruits, vegetables and lean protein are low on the calorie scale, but big on the nutritional density scale.
  2. Eat fruits and vegetables high in Vitamin C. Vitamin C helps make collagen, an antioxidant and an anti-inflammatory that will facilitate the recovery process from the inside out. Sources: citrus fruit, capsicums, dark greens, kiwi fruit, broccoli, tomatoes, mango and papaya.
  3. Consume protein-rich foods such as salmon, red meat, chicken, tofu, beans, peas, nuts and seeds. These types of food are high in amino acids which are the building block for new tissue and help prevent excessive inflammation.
  4. Eat foods that contain Omega-3 fatty acids such as salmon, sardines, walnuts, flax seeds and chia seeds. Not commonly known is that Omega-3 facilities new muscle generation reducing muscle loss during immobilization, as well as preventing excessive inflammation.
  5. Avoid Omega-6 fats which can increase inflammation within the body. These are found in corn, canola, cottonseed, soy and sunflower oils.
  6. Add zinc to your diet. Zinc is a commonly deficient nutrient in the body but an instrumental component of many enzymes and proteins needed for tissue repair and growth. Sources: salmon, sardines, shellfish, seeds, nuts and whole grains.
  7. Eat more calcium-rich foods such as organic dairy, dark greens, sardines, broccoli, almonds and seaweed. Calcium is a vital component to strong bones and teeth, along with aiding muscle contractions and nerve signaling.
    Be sure to get enough Vitamin D – whether naturally through exposure to sunlight or through your foods. Vitamin D facilitates the absorption of Calcium which speeds up bone rejuvenation, along with strengthening bones and teeth. It can also help shorten the recovery time after surgery. Outside Sources include egg yolk, whole eggs, organic milk, salmon, sardines, tuna, shrimp, oysters and liver.
  8. Consume foods such as free-range meat, chicken and fish that are high in creatine. Creatine is known to reduce muscle mass loss, facilitate the development of muscle mass and reestablish muscle strength.
  9. Eat more shellfish as they naturally contain Glucosamine, a vitamin known to facilitate the creation of tendons, ligaments, cartilage and speed up bone rejuvenation. Glucosamine also reduces pain associated with joint and bone injuries.

Chia and Banana smoothie

 

Broken Bone Specific Nutrition for Healing

In addition to Calcium and Vitamin D mentioned above, the following nutrients will facilitate the recovery process associated with a broken bone:

  1. Arginine – This amino acid is needed to produce a fracture healing compound known as nitric oxide. Sources: free range meat, organic dairy, seafood, raw nuts and oatmeal.
  2. Inositol – Like Vitamin D, Inositol helps improve the absorption of calcium to strengthen bones and teeth. Sources: rockmelon, grapefruit, organs and prune.
  3. Boron – This powerhouse helps increase both calcium and magnesium retention while increasing the effectiveness of Vitamin D. Source: raisins, prunes, Brazilian nuts, apples, bananas, celery, broccoli, chickpeas
  4. Magnesium – Facilitates bone strength and firmness. Sources: almonds, cashews, potato skins, brown rice, kidney and black-eyed peas and organic milk.
  5. Silicon – Critical element in the early stages of bone formation. Sources: whole grains, carrots, green beans, red wine, beer, brown rice, barley, oats, raw nuts, seafood and organ meats.
  6. Vitamin K1 and K2 – Improves bone strength. Sources: kale, spinach, broccoli, egg yolk, organic dairy, organ meats, prunes, kiwis, avocado, blackberry, blueberry, grapes, hard cheese, dark chicken meat, real butter.

Top Five Nutrition Habits

  1. Consume half of your body weight in ounces of water (150 pounds /2 = 75 ounces) over 8-10-hour day.
  2. Eat every two hours to stabilize blood sugar levels – maintain mental clarity and consistent energy levels.
  3. Every time you eat, consume a fruit, a vegetable and a high-quality fat/protein item.
  4. Consume your food without the distraction of a phone, TV or computer to maximize the absorption of micro and macro nutrients. Literally get more out of your food!
  5. Eat out no more than one time a week to avoid foods loaded in preservatives and sugars.

Take away message…

When you become injured (at any level), you are always in a race against space and time. Understanding how to offset the inflammatory process, without slowing down the healing process, giving the body the invaluable vitamins, minerals and necessary macro nutrients to heal, repair and grow can be directly influenced by what, when and how much you consume and supplement. The greater the attention to detail, the quicker the recovery!


Coach Robb BeamsCity Coast Motorcycles has partnered with MotoE for 2019. We are excited to welcome Coach Robb Beams aboard as a feature writer for our website and newsletter

Coach Robb is an internationally recognised motorsports performance coach with 35 years of on and off-the-track experience. He is the founder of the Complete Racing Solutions Performance Program, MotoE Amateur Development Program, the Mental Blueprint of Success, and MotoE Educational Series. His success working with riders ranging from 65 cc to the Pro Sport include some of today’s top professionals including Ryan Dungey, Adam Cianciarulo, Jeremy Martin, Jordan Bailey, Alex Martin, Stilez Robertson and Logan Best.

In January 2019, Coach Robb and MotoE conducted two Amateur Motocross Performance Camps for members of the Wollongong Motorcycle Club. Based off the success of these camps, MotoE and Coach Robb will be returning in July. For more information visit MotoE Australian Performance Camps.  Follow our Facebook page to stay posted on our exclusive Meet the Coach special event held at City Coast Motorcycles on July 4.

This is not paid content.

Robb Beams: Coaching for Every Body

Coach Robb Beams is the United States’ No.1 “go-to” for nutrition and performance training for MX and off-road racing. With 35 years experience, he is returning to Australia in July for a special event at City Coast Motorcycles and MotoE Performance Camps at Wollongong Motorcycle Club. He candidly has shared his story in this exclusive Q&A.

Coach Robb Beams & Ryan Dungey
Coach Robb working with Ryan Dungey – image courtesy of CBS.

When did you start riding dirt bikes?

I got my first Suzuki RM 80 in 1978 for Christmas. I have been in and around dirt bikes ever since.

What do you ride now?

Unfortunately, I don’t have a bike right now due to things surrounding a divorce. However, me and both my boys would like to resume riding now that it is over. Being at the track on a regular basis helps me keep up to date with the various changes to the bikes: suspension, chassis, tyres, gearing, fuel, etc. I factor all these variables into my riding clinics and camps.

How did Complete Racing Solutions and MotoE come to be?

I started my performance company when a friend who happened to be a professional tennis player wanted a performance program: speed/agility; nutrition, hydration, mental development and soft tissue maintenance. I never wanted to get involved with the business side of motocross and supercross because I wanted to keep my love of moto outside my business world. However, I had been coaching for about 10 years when I was approached by Toyota to manage the human performance side of their Amateur Development Program, “Moving Forward”. I worked with all their riders throughout the season and word of mouth spread. By the end of the season, I was approached by riders who are also great people: Adam Cianciarulo (Factory Kawasaki), Alex and Jeremy Martin, Ian Trettel (Factory Suzuki) and Ashley Fiolek (Factory Honda) to mention a few. Our name was passed over to other motorsports like NASCAR and Formula One and eventually the motorsport side of the business became big enough, so I created a separate business segment to complement our other divisions: Speed & Agility; Endurance and Weight Loss. The motorsport division is still our smallest; however, it is my personal passion and I enjoy it more each day.

Coach Robb mountain biking
Coach Robb Beams

You’re a former professional BMX racer and top-level triathlete: How do these skills cross over into coaching MX?

When I was developing as BMX racer, I was always looking for resources on how to eat, drink, train, cross train, improve flexibility and get mentally stronger and found very few resources. So, for the first two years I asked anyone that I could talk to on how they trained. Fortunately for me, our local track was stacked with nationally ranked racers and they allowed me to ride and train with them – I soaked up as much as I could and formulated my own process and system that worked. In one year, I went from not being nationally ranked to 15th and from 10th in the state of Florida to 2nd (behind the Nationally ranked #1 rider). The next year I went to national #8 and state #1 and continued to fine tune and tweak my program ask as many questions as possible. I then turned pro in 1987 and finished ranked 8th in the world at the IBMXF World Championships.

After the IBMXF World Championships, my dad told me it was time to go to college. My dad was a military guy and didn’t play around – he meant what he said, and you did what he said. So, I went to college and got undergraduate degrees in computer science and human resource management. I then went back to school for sports performance massage therapy and then my master’s degree in exercise physiology. While at university, my roommate was training for triathlons and I started doing what he was doing. Within a year I was the Central Florida Triathlon Champion, Birthplace of Speed Series Champion and the Track Shack Triathlon Sprint Champion. I eventually was invited to test at the Olympic Training Centre in Colorado Springs specific to triathlon. Unfortunately, I got hit by a car and blew my knee out and was no longer eligible for the elite team.

Between the school degrees, personal race experiences and the knowledge I garnered from the Olympic Training Centre (along with constantly researching) I created a complete process and system now popularly known as the Complete Training Solutions program. With all my sport specific programs, I take the sport specific demands/frustrations and help athletes and racers identify and systematically address until the frustrations/limiters become strengths. All of my programs include training protocols to improve sprint speed, eliminate late race fatigue, drop body fat and improve lean muscle mass, complete nutrition and hydration strategies along with a complete mental development element that equips the rider to handle the pressures of racing both from the front and from the back of the pack.

Robb Beams on his BMX
Back in the day: Coach Robb is a former pro BMX racer

You have worked with a lot of big names in sport, but you offer your services to everyone. Do the same rules apply to all?

Absolutely! Ironically, non-professionals benefit the most from our performance programs because they are spread so thin with professional, school, social, financial, family/relationships, bike prep, travel to and from, clean up and THEN athletic (how hard should I train, how often, how hard, what should I do, etc.). Professionals have all day to get better. They have people doing everything for them. They can take naps and get massages during the day. They can afford to have someone cook and clean for them. Think about what Chad Reed said about moving from Florida to JGR’s program. He simply shows up, gets geared up, rides/test, leaves and goes home to his family. Someone is taking care of the track, his bike, etc. so he can focus on himself and his family obligations. He has a lot less on his plate than a racer who works and has a family.

You put a lot of emphasis on sports psychology, what has been your biggest personal hurdle so far?

I have two that have changed my career – personally and professionally:

First, at the IBMXF World Championships; I had a big contract on the line to ride for one of the sports largest teams. Unfortunately, I went early on the gate and nearly flipped over, and I didn’t finish in the top three (a contract stipulation). As a result, the deal was pulled and as stated earlier, my dad told me it was time to move into the world of education. I felt like I had blown four years of hard work, I had let my parents down, I lost the team opportunity and as a result I had to pick myself up and move on. I never understood what the saying “It is lonely at the top” meant until that day. When you are on top, everyone is your friend. When you are not, you find out who your true friends are. Either way it is a lonely place to be.

Second, getting hit by a car and blowing my knee out and as a result not being considered for the elite team was a tough pill to swallow. To have something taken away that I worked so hard for by someone else was hard to wrap my head around.

Ironically, I have had to lean on both “life experiences” to handle both personal and business-related matters over the last ten years that put me in the exact situation again. This is where I coined the concept of “Athletic Maturity”. Until you endure something, like a broken bone, you don’t know what to expect and you must “learn” to fix and how to improve after the situation. After you have endured something, you are better equipped with both resources and mental focus.

Coach Robb Beams Triiathlon
Coach Robb competing in a triathlon

What is a typical workday like for you?

Monday and Tuesday’s, I am in the office from 7am until 10:00pm hosting client calls from around the world. For example, first thing in the morning I am doing Skype calls with clients in Thailand and Greece. Through the early mornings, I am on east coast calls, then as the day transpires, I move to the west coast and then into Netherlands, New Zealand and finally Australia. It is imperative that I speak to clients early in the week to discuss the weekend and make any changes to their training schedules for the upcoming week. Micaela and I take a couple of breaks to work out and eat, but these two days are busy on the phone.

Wednesday is when I do my research and writing. I write for several online magazines, our monthly newsletter, articles for our websites and membership areas as well as our social media messages. The day starts at 7:00am and I am finished around 5:00pm.

Thursday is video production and new business development. MotoE is about to launch a membership area where riders can find complete training and nutrition programs. In addition to the training programs, we will have hundreds of short videos explaining various topics: how to proper hydrate, what causes cramping, how to drop body fat, how to manage heat and humidity, etc. The membership area will have new videos and articles uploaded every week indefinitely. We also have numerous educational bundles, digital products and coaching specific resources that are also incorporated into our video production as well. Needless to say, Thursday is all about video production and editing!

Friday is dedicated to writing my client’s schedules based on the data that was collected during the week: Resting heart rate, hours of sleep, food logs, training intensity and duration, performance results and a few other elements. There is a fine line between over training and under training and our analytics side of our process keeps us right in the middle to ensure that the individual is always improving. My rule is to have my clients improving by 1% every day by focusing on both sweating and non-sweating elements of their program. All schedules are emailed out by close of business on Friday so that they have the weekend to review the schedule and compare against their personal schedules. If we need to make an adjustment, I can get this done over the weekend. During our Monday or Tuesday call, we make the final adjustments to the schedule as needed. My goal is that my client simply opens the schedule and simply follows the duration, intensity and nutritional protocols. This allows them more time to focus on the other important elements of life: work, school, family, financial, etc.

Coach Robb training
Coach Robb training

You have ridden tracks and coached the world over but are returning to Wollongong Motorcycle Club this July. What draws you to the south-east coast of Australia?

Thanks to the help of Beau Franklin and Shannon Ninness we came over in January to a warm welcome by the Wollongong Motorcycle Club and its riders. We hosted our Level One classes and was impressed with how quickly the riders embraced the integration of human physiology and motorcycle physics. The result was improved body position, consistent execution of skills and as a result, significantly faster lap times.

In July, in addition to offering our Level One class, we are offering up our Level Two class to elevate the ability level of the riders who attended Level One in January. There are so many important elements to riding and racing; however, I feel that most riding programs tend to focus on things that don’t really matter. There are many more important elements that precedes some of the requested skills currently being asked of the rider that results in slower lap times and high levels of frustrations. For example, a rider being told to “drive the bike deeper into the turn” isn’t helpful until the rider understands why the bike is unstable coming into the turn. As stated earlier, to improve a rider correctly you must incorporate human physiology WITH motorcycle physics. Until this happens, a rider will never reach the full potential of speed and endurance to become a champion.

Join Coach Robb for a special “Meet the Coach” evening hosted by City Coast Motorcycles
Thursday July 4 from 6-8pm.

RSVP HERE

 

Coach Robb working with Ryan Dungey – CBS Special – Supercross Behind the Dream Episode 1

Meet the Coach at City Coast Motorcycles

MotoE is returning to Wollongong in July. Don’t miss out on your chance to meet Coach Robb – trainer to some of today’s top amateur and professional riders!

Meet Coach Robb at City Coast Motorcycles

Join Coach Robb for this special “Meet the Coach” evening hosted by City Coast Motorcycles before MotoE’s Level 1 Riding & Performance camps kick off on July 8 at Wollongong Motorcycle Club’s Mount Kembla track.

Since 2005, MotoE’s Coach Robb has worked with and produced some of today’s top professionals including Ryan Dungey, Adam Cianciarulo, Jeremy Martin, Jordan Bailey, Alex Martin and Stilez Robertson. Don’t miss out on your opportunity to learn from the best!

Topics discussed include:

  • Why high intensity training off the motorcycle is not translating to faster lap times.
  • What you should (or shouldn’t) eat on race day.
  • How to maximize your endurance training off the bike.
  • The importance of a proper warm up before racing.
  • Simple things you can do to improve race day confidence.

LUCKY DOOR PRIZES

2 x Free Ride Day passes at the Mount Kembla Scramble Circuit kindly donated by Wollongong Motorcycle Club

ENTRY via GOLD COIN DONATION

In support of Wollongong Motorcycle Club long time member and Wollongong Images photographer Noel Downey who is undergoing intensive cancer treatment and care.

This event will be lightly catered. Please assist us with numbers by indicating your attendance below:

Winter Service Special Offer

Winter Service Offer

Your BMW Deserves the Best, and so do YOU!

Discover the benefits of genuine BMW Motorrad service with our 2019 Winter Special Offer.

Service your motorcycle at City Coast Motorcycles over June and July this winter and receive a voucher to spend on genuine BMW accessories or apparel valued up to $150*.

Take care of your bike, and experience the difference between OK… and perfect.

Spend up to $400 recieve a $100 gift voucher. Spend over $400 receive a $150 gift voucher

City Coast Motorcycles BMW Service Centre Benefits

Terms and Conditions.

*Offer is valid from 01.06.2019 – 31.07.2019 (‘Promotion Period’). Minimum total service cost of $200 including GST, is required to be eligible for this offer. The offer only applies to BMW Motorcycles serviced during the Promotion Period. This offer is limited to 1 voucher per motorcycle, identified via the vehicle’s VIN number. Voucher is non-transferable and must be redeemed by the recipient of the mechanical services, at the same BMW Motorrad dealership which rendered those services. Voucher can be used on genuine BMW Motorrad clothing and/or accessories. Voucher will be surrendered on redemption and is not redeemable in cash to any extent. Voucher must be redeemed within 5 days after the service date (excluding any public holidays) after which the voucher will expire and may no longer be redeemed. Offer applies only at participating BMW Motorrad dealers. Cannot be combined with any other offer. Stock may vary between BMW Motorrad dealerships. BMW Group Australia reserves the right to change or extend the offer.

Brad’s Triumph Thruxton TFC is Top Shelf

Rarely is there an opportunity to hand over a beautiful and unique motorcycle, such as the Thruxton TFC. The highly touted Bonneville has been limited to a production run of just 750, with only 39 to arrive on Australian soil. One-of-a-kind premium badging includes a numbered edition plaque that makes each bike unique. As well as all the focused sporty attitude of the legendary café racer, this incredible TFC model celebrates the best of British engineering, detailing and finish with this ultra-rare never-to-be-repeated version that delivers more on every dimension.

Customer Brad took delivery of his new Triumph Thruxton TFC and couldn’t be happier:

“It’s really exciting. I think it’s just got such a different lot of specs and additions to the bike than the standard Thruxton R and it’s really nice to own something that ‘s a little bit special – that’s limited edition and that not too many people in the country have. I am looking forward to keeping it for a long time,” he said.

Brad is already a Triumph convert, having owned one previously and visited the Triumph Factory Experience in Hinckley:

“I’ve been living overseas for four years so I haven’t had a bike since being away. The agreement with coming back to Australia was to get a nice new Triumph. My previous bike was a 675 Triumph Daytona. The lovely lady of the house gave me permission to upgrade to this lovely new TFC.

“For me, it’s just something special, especially the limited range that they’ve got. I’ve always been into the café racer-styled bikes, I’ve just never had the privilege of owning one, so it was time to switch from a road bike to something a bit more classic. The Daytona was the love of my life for quite a few years,” he said.

Thruxton TFC

City Coast Motorcycles Dealer Principal Tim believes Brad has made the perfect choice:

“It was an honour to hand over the Thruxton TFC to Brad. We both stood there in awe after the unveiling! It’s great to give the keys to someone who appreciates such a work of art,” Tim said.

Brad’s now eager #fortheride on his exceptional new Triumph and plans to give it a work out north and south of Sydney:

“I enjoy heading up north to the central coast and up some of the back roads there on the way from home. I like to head down around the Royal National Park and back through the ocean roads,” said Brad.

Thruxton TFC

About the Thruxton TFC

Its 1200 CC Bonneville Engine delivers class-leading handling and power, with titanium Vance & Hines silencers to manage the amazing TFC soundtrack. Carbon fibre bodywork, and aluminium engine rail upgrades, make this TFC lighter than the Thruxton R. The exclusive TFC engine update includes new lightweight low-inertia crankshaft, clutch, balance shafts, rare-earth alternator, magnesium cam cover, and thinner-walled engine covers.

Thruxton TFC

There’s more capability than ever before from this extraordinary new 2019 Thruxton TFC motorbike, with three upgraded riding modes (Road, Rain and Sport), all-LED lighting including 7” headlight DRL with unique TFC badge, tail tidy and paddock stand bobbins.

This TFC includes all of the high-specification rider technology found on the Thruxton and more, including ABS, traction control, torque-assist clutch, ride-by-wire, liquid cooling, USB socket, engine immobiliser and feature-packed twin clocks with updated faces and gold detailing unique to the TFC.

Thruxton TFC

A host of exclusive beautiful finishes sets this stunning bike apart from any other Thruxton and includes; high-value TFC badging, brushed tank knee pad with hand-painted gold coach lining, eye-catching black RSU springs with black Öhlins decals, a unique key with distinctive gold detailing, billet machined aluminium oil filler cap, and tinted screen.

Staying true to the original legendary sporty looks and attitude of the Thruxton, the TFC includes a brushed flip-top locking Monza cap, twin throttle bodies with brushed intake finisher, Daytona R footpegs, and clear anodised aluminium swing arm.

Thruxton TFC

To find out how we can assist you with your new Triumph – including customisation options – please contact our Sales team on 4228 7392 or visit our Triumph showroom at 262 Keira Street, Wollongong.

Coach Robb: Injury Recovery and Prevention – Part 2

In this three-part series, Coach Robb Beams discusses the top three mistakes when recovering from an injury – and how to avoid them. Here is Part 2…

Coach Robb Injury Recovery and Prevention Part 2

When you become injured there are stages of emotion just like any major issue in life: denial, anger, bargaining, depression and acceptance.

PART 2 – EMOTIONAL

Denial

Unless the injury is obvious: broken bone, concussion, etc., our brain wants to “ignore” the fact that something is wrong and needs to be addressed. Whether this mind set is due to “we don’t want to be considered weak and injury prone” or ”if I ignore it, it will go away”, either way, we as humans fight the idea that we are injured. We have to pull back in our training and become more creative to get workouts in.

Anger

Once we acknowledge and accept the fact that we are hurt, anger inevitably sneaks in. No one clearly understands the sacrifice of time, energy and resources you have invested in your current level of speed, endurance and strength. You feel that all these performance elements will quickly slip through your fingers and your fitness levels will regress back to where you were a year ago. The anger and frustration levels escalate to completely new levels when the source of your injury isn’t truly your fault: car accident, dirty move by one of your competitors, equipment failure, etc…

Bargaining

We begin to bargain with ourselves that instead of training eight hours a week, we will pull back to six hours and this will be enough for us to heal while minimizing our fitness loses. Many times, we will continue with the same sport-specific activities, but rationalize our behavior by “going slower”.

Depression

One of the huge benefits of consistent training is the hormonal release of endorphins commonly referred to as the “athlete high”. When your body doesn’t get to experience the releasing of these feel good moments on a regular basis, the mental capacity to deal with relationships, professional obligations, financial situations, etc., becomes less resilient and even intolerant. Little issues that used to roll off your back now set you off in a verbal tantrum adding to the frustrations of not being able to exercise and sport-specific train like you used to.

Coach Robb Injury Recovery


Acceptance

Once you recognize that ignoring your injury won’t help heal the injury (chemically, mentally or physically) and staying angry isn’t going to solve your situation, it is time to move into a state of acceptance. Facing accountability for why the injury happened is one of the hardest things for an athlete to do. Over my last 35 years of coaching, I have found that the catalyst of injuries typically falls into three categories:

  1. Working in a mode of fear. Instead of working in a mode of fear, successful individuals work in a mode of pleasure. They are motivated by enjoyment of success and look at each decision as a building block to moving them closer to the desirable outcome verses looking at decision and behavior as a punishment for poor choices. Pro-active example: If I go to bed early, I will get more sleep and wake up leaner and fully recovered. Mode of fear example: If I don’t go to bed early, I will get fat. Ironically, the brain much prefers pleasure over pain. However, our society has glamorized the “no pain, no gain” mindset that has literally hurt us.
  1. Not listening to the body. The human body is an incredible machine and has a multitude of ways to let you know when something is not correct. It is our responsibility to look for, recognize and respect when things do feel right. This is where there is a slight overlap with number one above, working in a mode of fear.In the exercise realm, I refer to using exercise for punishment because of the bad food choices that were made. Individuals that work in a mode of pleasure take the time to understand “why” they are drawn towards bad food choices. For example, if someone is craving simple sugar, it is a sign of adrenal fatigue that needs to be offset with high quality fats, not simple sugars as the brains wants to tell you.When a sign of an ailment begins to reveal itself (virus: an elevated heart rate; muscle strain: hurts to walk; bone situation: pain throbs at night while sleeping; stress: becoming more intolerant and even short tempered or get physically weaker with more effort, etc.), if you are working in a mode of fear, you will take the necessary steps to turn the situation around immediately because you are motivated by the enjoyment of success. You recognize that if you acknowledge and respect the messages your body is giving you, you may miss a day or two from training to address the situation (virus: sleep and avoid simple sugars; muscle strain: foam roll or get a massage; bone situation: let it rest; stress: avoid negative people) but it will get you back onto the path of health, wellness and associated performance in a shorter period of time. It will also reduce the amount of residual damage that is done.The accumulation of residual damage (not sleeping enough, not getting massage or foam rolling, not eating fruits and vegetables, etc.) creates a hole that can take a long time to dig out of. For example, when it comes to adrenal fatigue, I get asked frequently “how long will it take to turn my symptoms around?”. The answer is two-fold.  First, how long have you been ignoring the body’s indicators – we need to determine the depth of the hole you have dug yourself into. Second, how committed are you to proactively addressing each element necessary to recovery: food, sleep, soft tissue maintenance, balancing volume and intensity of training, managing the overall levels of stress you are placing on your body – professionally, personally, athletically, etc.Coach Robb Injury Recovery
  1. Following uneducated trainers and self-serving agendas. When someone presents themselves to our office, we always strive to uncover the source of the injury. Ninety-nine percent of the time it is associated with some so-called expert or coach that has recommended some ridiculous training program that has no justification behind the volume, intensity or exercises. Thanks to the proliferation of online coaches and weekend certification courses, everyone has become an expert and as a result, this has led to epidemic levels of injury and burnout.The most imperative question to ask is any program or trainer is “Why am I doing this workout and how does it contribute to eliminating my biggest frustrations that are keeping me from achieving my fullest potential”. Anything that you are doing that doesn’t move you towards YOUR personal achievement goals, puts you on the path of your program or trainer’s agenda.This agenda doesn’t have any regards to your health, wellness and ultimately performance, it is simply an agenda. We have picked up clients that are on a collegiate athletic scholarship and the injuries that they are presenting are nothing more than too much, too hard, too often and the athletes are told “if you don’t want to do what we tell you, we will replace you with someone who will” – no matter what the physical sacrifice.Every minute of every day needs to be spent moving you closer and closer to your desirable goals in a healthy and sustainable manner. You should know why you are training a specific number of hours and what percentage of them are going to be aerobic and anaerobic. The volume and overall intensity need to be in line with the amount of stress your body can absorb in the area of physical activity. Contrary to what many are saying, you can’t handle more than 100% of anything. If you are extremely busy at work and it is commandeering more and more of your hours in a day, where are you going to pull those hours from: personal, athletic, sleep, eating, etc.?Life is all about balance, and if you over-extend yourself, you will find something will start to break down. Unfortunately, it usually is your body – mentally and/or physically!

In the next article, we will do a deep dive on nutrition’s role as it relates to an injury.


Coach Robb BeamsCity Coast Motorcycles has partnered with MotoE for 2019. We are excited to welcome Coach Robb Beams aboard as a feature writer for our website and newsletter

Coach Robb is an internationally recognised motorsports performance coach with 35 years of on and off-the-track experience. He is the founder of the Complete Racing Solutions Performance Program, MotoE Amateur Development Program, the Mental Blueprint of Success, and MotoE Educational Series. His success working with riders ranging from 65 cc to the Pro Sport include some of today’s top professionals including Ryan Dungey, Adam Cianciarulo, Jeremy Martin, Jordan Bailey, Alex Martin, Stilez Robertson and Logan Best.

In January 2019, Coach Robb and MotoE conducted two Amateur Motocross Performance Camps for members of the Wollongong Motorcycle Club. Based off the success of these camps, MotoE and Coach Robb will be returning in July. For more information visit MotoE Australian Performance Camps.  Follow our Facebook page to stay posted on our exclusive Meet the Coach special event held at City Coast Motorcycles on July 4.

This is not paid content.

Coach Robb: Injury Recovery and Prevention – Part 1

Coach to the champions Robb Beams returns with more sage advice in the first instalment of a three-part series. Discover the top three mistakes when recovering from an injury – and how to avoid them.

Coach Robb Injury Recovery

Nobody enjoys becoming injured due to overuse or an unforeseeable impact that happens in less than a second; however, as the old saying goes, as an athlete, if you haven’t already been injured, most likely you will be at some point. Once you cross that fine line, there are three areas – physical, mental and nutrition – that tend to get handled incorrectly making the healing process both difficult and slow.

PART 1 – PHYSICAL

First and foremost, follow your doctor’s and physical therapist rehab protocols and complete the entire duration outlined. Coming back too early will only result in less strength, endurance and long-term ramifications like limited range of motion, joint stiffness and unwanted scar tissue. As an athlete this will also result in less speed, agility, strength and endurance.

Unless you have a high impact injury that affects more than one area of your body, you are normally dealing with one area of injury. With this being said, you still have 90-95% of your body left to strengthen and expose to cardiovascular improvement. This usually requires becoming creative with your cardio. If you have broken an elbow or wrist, you can use a recumbent bike, walk in the pool with a pair of sneakers, or use a zero-gravity treadmill. If you have broken an ankle or torn an ACL or MCL you can get a vacuum sleeve to cover the injured area and swim. If you are in a wheel chair because of a leg injury, you can use a Concept 2 Ski Erg.

Despite being injured, your strength can be maintained and even enhanced with a variety of options: stretch cords, TRX systems, free weights, kettle bells and medicine balls. If you let pain be your dictator and you are not masking the true pain with pain killer medicine, you will keep yourself from doing too much and slowing down the healing process.

Coach Robb Physio

With regards to pain medicine, it is imperative that you mask the pain and discomfort with over the counter pain medicines, but ONLY while you sleep. The key is to reduce the chances of your body being woken up due to pain. The deeper your sleep, the longer you are asleep, and the more sleep cycles you can complete per night will ensure that your body is repairing itself as quickly as possible. To maximize the probability of quality, pain-free sleep, eat a high-quality snack or smoothie that is rich in protein and good fats to satisfy appetite and then consume your pain medicine. The fat and protein will satisfy your hierarchy of need of hunger and the ibuprofen will mask the pain allowing you to sleep deeper and with less interruptions.

When discussing the physical side of an injury, the concept of non-sweating physical elements is frequently overlooked. Soft tissue maintenance such as foam rolling and trigger point therapy changes the consistency of the soft tissue meaning that it will respond to pressure by opening the blood vessels bringing nutrients and oxygen-rich blood into the tissue. Fresh blood flow will speed up the healing process.

Another soft tissue modality is contrast therapy where you use cold and hot water to stimulate and change the consistency of the muscle tissue.  One of the main reasons why contrast therapy is often discarded is due to the mindset that it has to be so extreme: extremely hot or extremely cold. This is not the case.  Think about contrast therapy this way, the bigger the temperate difference, the more effective the therapy is to the tissue. For example, if you have the cold water at 70 degrees and the warm water and 110 the difference is 40 degrees. You can create the same difference if you lowered the cold to 65 and the warm water to 105. Your body doesn’t know the difference in temperature highs and lows, just the difference.  If you don’t like extreme colds and you believe that you must be in nearly freezing water and/or it is so cold you feel like your skin is going to burn off your body, you are more prone to avoid contrast therapy. This all or nothing mindset has to be changed.

Coach Robb Massage

In addition to foam rolling, trigger point therapy and contrast therapy, you can always schedule a therapeutic massage. A qualified massage therapist that works on your muscles, tendons and ligaments can identify muscle patterns associated with pain and limited range of motion. For example, if you have injured your shoulder, a massage therapist can help you identify what muscles in your chest or your shoulder blades are excessively tight and causing unwanted “pulling” on the head of your humerus (the top of your arm in your shoulder) resulting in additional pain and limited range of motion. The same applies to each joint in your body.

The irony of these non-sweating components: creative cardio, sleep quality, contrast therapy, massage therapy, etc., should be part of every athlete’s daily routine; however, these are the components that are frequently left out resulting in being mentally bored, physically stale, reduced range of motion, increased nagging injuries and ultimate frustration.

By staying focused on these specific physical components, you will come back from your injury stronger, with enhanced range of motion allowing for better sport specific biomechanics, improved speed, strength and endurance with the areas of your body that are not inured and healing. Once you get clearance from your doctor to resume normal activity with your injured body part, you only have to improve that one area, versus the entire body.


Coach Robb BeamsCity Coast Motorcycles has partnered with MotoE for 2019. We are excited to welcome Coach Robb Beams aboard as a feature writer for our website and newsletter

Coach Robb is an internationally recognised motorsports performance coach with 35 years of on and off-the-track experience. He is the founder of the Complete Racing Solutions Performance Program, MotoE Amateur Development Program, the Mental Blueprint of Success, and MotoE Educational Series. His success working with riders ranging from 65 cc to the Pro Sport include some of today’s top professionals including Ryan Dungey, Adam Cianciarulo, Jeremy Martin, Jordan Bailey, Alex Martin, Stilez Robertson and Logan Best.

In January 2019, Coach Robb and MotoE conducted two Amateur Motocross Performance Camps for members of the Wollongong Motorcycle Club. Based off the success of these camps, MotoE and Coach Robb will be returning in July. For more information visit MotoE Australian Performance Camps.  Follow our Facebook page to stay posted on our exclusive Meet the Coach special event held at City Coast Motorcycles on July 4.

This is not paid content.

Girl Torque.cc: Empowering Women Who Ride

We love #womenwhoride and have joined forces with Fabienne Phillips, Founder of Girl Torque.cc to bring her unique services to the Illawarra. Fabienne offers personalised motorbike training, advice and support for women.

Girl Torque cc

When did you start motorcycling?

I was fortunate enough to have a city and country upbringing. My first ride was on a 49.9cc peddle to start, French mobylettle that my mother inherited from my grandmother. I was around 12 years old, I distinctly remember riding it up and down our long gravel driveway and loving it. Opportunities came about now and then to paddock-bash on friend’s properties with bigger motorcycles. The greatest advantage being off road; it allowed me to focus on how to operate the bike and challenge myself as I got more confident. I still have the Mobylette to this day! In all its simplicity (now lovingly restored) it is a reminder of my childhood and family history.

What drives your passion for riding?

Throughout my bike riding journey, I’ve experienced many incredible places. Riding has opened up my world. You are always learning when you are riding a motorcycle and I have a passion to continue to learn and hone my skills. Training my students and assisting them in managing their risks and ultimately avoiding an accident gives me great satisfaction. There are many reasons I continue my passion, I love the empowerment, freedom, individualism and adrenalin that controlling a machine gifts. Most of all, I enjoy being in the moment.

How did Girl Torque.cc begin?

Interestingly, it was my own journey that prompted the founding of Girl Torque.cc. As a woman I felt I just wasn’t catered for. I wanted to be submersed in a male dominated industry, I felt discouraged and a little uncomfortable at times throughout the process. I started to identify a bit of a pattern and I thought to myself, how many other women are experiencing the same thing? After I got my L’s my partner stepped in to teach me. He taught me heaps and I’m so grateful but communicating was not easy at times and boy oh boy we had some arguments! From that day, I was on a mission to create a business that I could transform the way female motorbike riders feel and act on the road through access to individually tailored rider training. I want to fuel women’s motorbike wanderlust, help them discover the perfect bike, equip them with the right gear and help find their unique on-road look. Although the business is small, Girl Torque.cc is now Australia’s first integrated motorcycle training organisation, singularly focused on women who ride.

Fabienne Phillips Girl Torque cc

How do you help learner riders?

For women who want to pursue motorcycling, they are required to complete a series of training courses and tests at selected RMS endorsed companies prior to training with Girl Torque.cc. When it comes to embarking on training out on public roads, I understand that the level of thrill, excitement and fear will be different from others. There is a lot to cover in the 2-day learners’ course with little time spent on the open road; the thought of tackling busy streets alone, paired with lack of confidence can be quite overwhelming for some taking the next step. A few of my clients literally have their new bike sitting in their garage and are too afraid to venture out on the road.

I want to completely understand each student’s journey. After filling out the contact form on my website, the first thing I like to do is have a chat on the phone, to hear about their own experiences, fears and challenges. These can all be different and are extremely important in moving forward. This is followed by a short questionnaire.

Breaking down the tasks in an environment that they feel safe and progressing at their pace is key to progression. The great thing about my business is that I come to my students, hence decreasing their level of anxiety from the very beginning. I will take them step-by-step and show the best way to navigate bike operation and safely navigating the roads – even the initial challenges of getting their bike out of the garage or driveway. In cases where my students don’t have a bike, I can also help sourcing their new found joy!

Where do you offer your services?

I am mainly teaching in the Sydney metro area. I have taught students as far north as Newcastle and in the Illawarra region. In these cases, outside the Sydney metro area I have to apply travel time. The best alternative is a group session, so the additional travel costs are reduced amongst the group.

Girls Torque.cc LAMS Service

Is Girl Torque.cc exclusively for women?

When you are on a mission to make motorcycle riders safe for everyone, the word “exclusivity” means to me I am excluding men. The business does specialise for women, however, if a man wanted me to teach him how to ride, assist in understanding roadcraft and manage the risks on the open road, I couldn’t say, “no” – I’d be more than happy to help out!

Does Girl Torque.cc cater for individuals or are there group lessons?

Yes, to both! One-on-one privates – my most popular option – provides effective results for someone who wants undivided attention. I am based in Sydney, so group lessons outside the Sydney metro area with students that are around the same skill level are the most effective.

Do you offer any services for people who already have their motorcycle licence?

Absolutely! I’ve started to organise monthly morning group rides where training is included for my L’s and P riders. Our route is carefully planned so everyone can experience road riding without fear of difficult bends, cambers and heavy traffic. I want the girls to enjoy the experience. It really helps when they know they are riding with riders sharing similar skill level and fears. It’s a fantastic team building experience even though we are all individuals with the same goal. Rides are always to an interesting breakfast spot where we share our stories and build a community of “Girltorquers”.

I also profile women and match them to the most suitable bikes, based on their experience, shape, size and purpose and needs. Another important aspect to riding is the right equipment and I can source and assist in the purchase of all things like apparel, gear, luggage and accessories for women riders.

Girl Torque Personal Shopping

Tell us about the Girl Torque.cc App:

Yes, it’s very exciting! We have developed an App that is the quintessential must-have for all your bike riding needs. By joining up, women enjoy a range of benefits; from 20% off your first lesson to discounted apparel, gear, and equipment from selected retailers and suppliers to discounts at businesses like City Coast Motorcycles. Plus there are savings at selected cafes, bars and restaurants. Benefits are growing.

It also includes privileged features to explore and provide you comfort on the road such as a unique emergency button. No need to Google, the App will get you straight to the motorbike carrier and the transport you need.

Our App is free to download. Just set up and log in! The Membership fee is $9.95 per/month. Alternatively, sign up for 2 months and get 2 months free (this then reverts to monthly subscription). The App will enable you to redeem from the range of exclusive offers as a Girl Torque.cc member.

Download the Girl Torque.cc App

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Zip Pay Now Available: No Wait. No Worries.

City Coast Motorcycles has partnered with Zip Pay so you can have what you want, sooner. Say ‘goodbye’ to wishing and waiting. Say ‘hello’ to owning and loving it…

Spend up to $1,000 in Store

Create your Zip Pay account in minutes. Get up to $1000 to spend in your digital wallet. Now you have the ticket to get that new helmet, pair of boots, comms system, genuine spare part or set of tyres you’ve just got to have.

Payment Flexibility

Everyone’s different. That’s why Zip Pay allows you to tailor your payments to suit your lifestyle. It’s easy; every time you make a purchase it is simply added it to your Zip account. Then at the beginning of the month, you will be sent a summary of what you spent and what you paid in the month. You can then pay it back in full at the end of the month or pay over time from as little as $40 a month.

Interest-free

Every purchase you make with Zip Pay is interest-free with nothing to pay upfront – every time, every day! A $6 monthly account service fee applies. This is waived if there is no balance – no balance, no fee.

Apply Now

Terms and Conditions Summary

Available to approved applicants only. Minimum monthly repayments are required. Paying only the minimum monthly repayment amount will not pay out the purchase within the interest free period. Any balance outstanding at the expiry of the interest free period will be charged interest at the standard annual percentage rate, see your contract for details. A one-off establishment fee applies, a Monthly Account Service Fee (when balance owing) will apply. See your contract for details. Terms & Conditions apply and are available on application. Credit provided by zipMoney Payments Pty Limited (ABN 58 164 440 993, Australian Credit Licence Number 441878). Click here for Full terms and conditions.