Coach Robb: Strength Training for Faster Lap Times

Coach Robb: Strength Training for Faster Lap Times

There are numerous professional opinions on whether or not strength training should be an instrumental part of a racer’s training program. In my opinion, strength training is imperative for the successful racer at multi-day races. Overall body strength will help prevent the effects of cumulative fatigue and allow for proper bike position and efficiency on the bike throughout the entire week of racing. Also, full body strength is a complement to the other elements of a complete performance training program: endurance, flexibility, nutrition and mental preparedness.

Three Direct Benefits of Strength Training:

1. It will increase the amount of force your muscles can exert on a particular object. As a racer, moving a motorcycle around that weighs anywhere from 60 to 100 plus kilograms for any extended period of time requires strength levels above the typical athlete that only has to concern themself with one’s body weight. When you add both the weight of the rider, the weight of the motorcycle and the law of physics that exponentially adds resistance to the working muscle, force is a key component for finishing a race as strong as you started.

Coach Robb: Strength Training for Faster Lap Times
2. Strength training will permit your muscles to reach a maximum output of force in a shorter period of time. Even if you are not a big fan of science, hang in there with me for this concept. Weight training will increase and facilitate the balance of strength in all working muscles and the resulting motor units (which include motor nerves and muscle fibres). One nerve impulse can charge hundreds of fibres at once; a rapid series of multiple fibre twitches can generate maximum force quickly and for a long period of time.  Weight training will “teach” your nervous system to recruit a wide variety of fibres.  As one group of fibres fatigue, another group will be prepared to relieve the fatigued group.  Without getting too complex, think about nerves as messengers from the brain which control every physical response.  If motor nerves don’t “tell” the muscle fibres to twitch, your muscles won’t contract.  The entire concept behind physical training is to teach your nervous system, with repeating particular muscular movements, to get the correct message to the working muscles. With a diversified strength program, you will initiate a message to include the number of fibres to be recruited, type of fibres used (fast twitch A or slow twitch B) and frequency of contractions. Remember, a diversified training program will recruit all of the fibres and the types of fibres needed for the required physical demands. This is the purpose behind sports specificity and related workout – the more specific the more productive.

Coach Robb: Strength Training for Faster Lap Times

3. The duration of time your muscles can sustain the level of force before exhaustion is extended. The overload principle is based on the concept of subjecting the muscles to slightly more load levels than it has incurred in the past. With incremental load levels, the muscles will increase the fibre solicitation and corresponding recruitment. With proper rest, the muscles will grow stronger by developing new muscle tissue as an adaptation to the load levels. With increased muscle mass, the muscles are able to exert higher levels of force and for extended periods of time before exhaustion. To capture a better idea of this concept, imagine you have muscles that fall under the category of primary and secondary muscles. The primary muscle groups are the obvious muscles that are responsible for assisting movement. The secondary muscle groups are also referred to as “assisters” for primary movement. However, once the primary muscle groups fatigue, the secondary muscles are required to step up to finish the task at hand. Strength training makes this task familiar to the secondary muscle groups at both the muscular and neuromuscular levels.

Coach Robb: Strength Training for Faster Lap Times

Three Indirect Benefits of Strength Training:

  1. Concerning tendons and ligaments, weight training will increase the size and overall strength of both which will increase the stability of the joints that they surround.
  2. Bone density will increase as a by-product of tensile force being placed on the bones – without this tensile force, the bones will actually become brittle and susceptible to breaking.
  3. An increased range of motion at the joint is due to the increased strength and size of the tendons and ligaments. This increased strength will enhance the ease of mobility within the joint due to tendon and ligament strength and resulting efficiency.

When you look at all three of these components collectively, they address the concern of every racer: broken bones and torn up joints (particularly knees). Keep in mind that the ultimate goal of the muscles and a self-protecting mechanism called the “Golgi Apparatus” are to keep the bones from being taken outside the normal range of motion. If you have a strong muscular system accompanied with good flexibility, you will be able to take large impacts without the typical injuries because your body has the proper mechanisms to protect itself.

As a top racer, you need to identify your weaknesses and address these variables specifically.


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: Keeping Cool while Training and Racing in the Heat and Humidity

motocross hydration

As we exercise, our bodies burn the calories that that we consume i.e., carbohydrates, proteins and fats. It is the breakdown of these calories and muscle movement that causes heat to build up and raise our core body temperature initiating the demands of the body to maintain its ideal body temperature. There are several ways that the body dissipates heat (skin and exhalation, for example); however, the most complex system involves your ability to sweat.

Simply put, water molecules evaporate from your skin removing heat energy, leaving water molecules on your skin making you feel cooler. The endothermic process of converting liquid to a gas is beyond the scope of this article; however, the ultimate goal is to maintain your body’s ability to efficiently dissipate heat throughout exercise.  What makes it difficult is dealing with elements that we don’t have any control over – heat and humidity.

On hot days when there is little difference between the skin’s surface temperature and the ambient air temperatures, the skin provides only small cooling benefits – increasing the importance of sweating to maintain your internal core temperature. Humidity decreases your body’s ability to evaporate sweat because the air is already saturated with water vapor, slowing the evaporation rate. Though you and your clothes may be saturated, it is not helping you in your cooling process – sweat must evaporate to remove heat from your body. It is this concept that makes hydration so important; if you don’t have enough fluids to produce sweat you will over heat guaranteed, along with the adverse side effects – performance and health wise.

Coach Robb

On average, racers lose approximately 30-35 ounces (around one litre) of fluid per hour of exercise. The actual amount varies by body size, intensity & duration levels and heat/humidity levels. There are numerous formulas floating around in the sports performance world regarding ideal food and fluid intake; however, keep in mind that there are three things that we need to evaluate regarding ideal performance nutrition: fluid intake (sports drink & water) electrolyte balance (sodium, potassium, calcium, magnesium) and calories (sources & amount).

Here are my tips for training and racing in the heat and humidity:

 Wear gear that facilitate the evaporation process – avoid cotton at all costs!

Train at times that are relevant to your race i.e., if you are going to be racing at 2:00 pm, then practice at this same time, “teaching” your body to acclimate to the heat and humidity.

 Avoid over-hydrating on plain water; drink a sports drink that has a 4-6% concentration rate for optimal hydration levels. If the concentration rate is too high or too low, your body will not absorb your fluids and you may become nauseous.

Consume cold fluids; they absorb faster than warm fluids; use insulated bottles to help you keep your fluids cold.

During hard training intervals in the heat, back off of the intensity for 30 seconds; it is like shaking your hands over a jump.

Be sure to pay attention to external signs of heat stroke sequence:

Stage 1 – Dry skin: This is an indication that you have stopped sweating. Should this occur, stop the workout. You have hit a point where your fluid levels are dangerously low.

Stage 2 – Cold chills: You will have visible goose bumps. Your body is attempting to capture your attention; you crossed the danger line; performance is irrelevant.

Stage 3 – Become lightheaded: You get a headache or feel queasy – you are so dehydrated that your core body temperature has reached a critically dangerous point; bodily functions are being negatively affected.

Stage 4 – Cooking: The top of your head feels like someone has put a hot skillet there; your head feels “hot”. You are literally “cooking” yourself from the inside out. Long term problems could result if you continue.


Coach Robb BeamsCity Coast Motorcycles is 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.

This is not paid content.

BMW C 400 X at City Coast Motorcycles

BMW C 400 X
The BMW C 400 X is now available at City Coast Motorcycles

A Perfect Ride Through Any Suburb or City.

The C 400 X is a mid-size LAMS approved scooter made for the city. With its design, comfort, motorisation and safety features, it is ideally prepared for the challenges of city traffic.

This is how comfortable urban mobility can be.

Commuter stress in city traffic belongs to the past from now on. Get to know the city and its routes from a whole new perspective with the C 400 X. Your smartphone fits into the charging compartment with an integrated power outlet, so that you don’t have to miss anything during your journey and while exploring the city. The fold-out flexcase in the stand provides additional luggage room for helmets, bags and anything else the city has to offer.

Sophisticated lighting.

The front headlights sparkle with full LED technology, thus underlining the high standards of the BMW C 400 X. The horizontal, Y-shaped daytime light interprets the front light unit of the GS range in an individual way.

Fully connected while on the road.

In the scooter segment, the C 400 X offers an innovative new world as a special feature: BMW Motorrad Connectivity. The high-resolution 6.5-inch TFT color display makes it easy to use smartphone applications such as calling, listening to music or navigating – even while riding.

Stability and safety.

The entire architecture of this mid-size scooter is designed for excellent, vibration-free rideability and stability on both straights and bends. ABS and automatic stability control (ASC) also come as standard for more safety, even on adverse road surface conditions.

Efficient, powerful, optimized consumption.

The engine of the C 400 X is light, manoeuvrable and perfectly designed for the mobility requirements in the city: With a displacement of 350 ccm and a power of 25 KW (34 hp) at 7,500 rpm, it is not only strong, but also scores with low consumption.

Last year, Tim from City Coast Motorcycles was privileged to preview and test ride the C 400 X at the International BMW Motorrad Conference in Sardinia, Italy:

“Wow! This is a really fun machine. We rode through small Italian villages, then curvy mountain roads. The C 400 X has a surprising amount of power and very precise handling. What an awesome commuter, with amazing under-seat storage for your helmet. The Comfort Package adds the TFT dash, along with heated grips and heated seat. Any motorcyclist would enjoy owning one of these because you cannot help but have a smile on your face,” Tim said.

BMW C 400 X
The BMW C 400 X previewed at the International BMW Motorrad Conference in Sardinia, Italy
Please Contact Me for a Test Ride

Opinion: Coach Robb’s Training School was a Blast!

Coach Robb Beams and Brock Ninness

Our MX Team’s Brock Ninness shares his MotoE Australian Performance Camp experience…

Coach Robb’s training school was a blast! On the January school holidays, I took part in a three-day camp run by Coach Robb Beams, founder of the Complete Racing Solutions Performance Program.

We started our first day with talking about our frustrations on and off the bike, from pre-race preparation to working on how to last a full moto; as the three days went by we challenged ourselves to overcome these frustrations. The cool part about this school was that it wasn’t all about riding and going fast. During our riding breaks we sat down and discussed nutrition, hydration, race prep, ways to approach practice days, training at the gym, recovery, mindset, as well as the mental parts of racing bikes.

Coach Robb explained the importance of hydration and eating appropriate meals through race days and backed up his comments based on information from his past clients and his own experience as an accomplished triathlete.

Coach Robb at Wollongong Motorcycle Club

On-the-bike training consisted of starts, cornering and jumping (what I would say are the three most important parts of a race track). We learned about how essential it is to grip the bike with our lower body off the start and to keep your bike as straight as possible. Coach Robb went over the proper use of the front brake through corners, especially right-hand corners; you have to really rely on the front brake and this helps enormously when turning and needing to change direction quickly. Coach Robb also taught us scrubbing technique, so we get back to the ground as fast as possible to keep driving forward. He explained that as you progress and get faster, you should be scrubbing more and more so you can get back on the ground and keep charging forward.

Sitting there, receiving all this information at first seemed over-the-top and overwhelming, but knowing of Coach Robb’s success with professional riders such as Adam Cianciarulo and Ryan Dungey helped to keep me engaged with his conversation. Coach Robb has seen and done what it takes to be the best and explained to us riders exactly what he did with these professionals. This has really inspired me to keep going with what I’m doing and to keep pushing towards my dream to be the best.

Brock Ninness #47

 Connect with Brock on Instagram

Brock participated in the MotoE Performance Camp at Wollongong Motorcycle Club. Find out more information and about up-and-coming Australian camps with Coach Robb HERE.

This is not paid content.

Opinion: The all new BMW R 1250 GS

BMW R 1250 GS
Image by Karl Mueller – My Adventure Rides

Off-road enthusiast Karl Mueller stopped by to check out BMW’s ultimate touring and adventure model:

Well I didn’t have to be told twice. “Come and play Karl” was the message on my Instagram so play I did – on a brand spanking new R1250GS thanks to City Coast Motorcycles

It was overcast with a little drizzle threatening to rain but that wasn’t going to dampen the enthusiasm. There’s a lot of similarity to my 2017 model in this new release but you can’t help and be impressed by that new motor. Who would have thought that an extra 50cc would make so much difference? I’m no expert on this stuff by any stretch but it is a very noticeable change. Smoother, snappier in its acceleration and just more lively. This bike would be a good reason to upgrade. This is so much more than a cosmetic upgrade.

BMW R 1250 GS
Image by Karl Mueller – My Adventure Rides

The other change of note to my 2017 model is the TFT display. Now I have to admit that I’m a bit old school here and I love seeing a dial tacho front and centre as well as the traditional look of gauges so I wasn’t sure I’d take to it. This new dashboard though is easy on the eyes and I have to say I liked it. Easy to read with its super sharp fonts and graphics, the thing I really liked was the large digital speed display in the centre. I’m finding that in today’s hustle and bustle traffic with so much focus on the ever changing speed zones and the relentless enforcement, having your speed so prominent is good.

Will I upgrade? Well in truth, probably not for a while. I still love my Rallye X and we have a lot more adventures to experience together. But if you’re thinking about it and wondering if the new model is an improvement to what you’re riding now, go and take it for a spin. I know you’ll like it.

Oh. One more thing – finally the wheels have right angled valves fitted. Hallelujah. 🙏

Thanks City Coast Motorcycles for letting me take the R1250GS for a spin. I’m not affiliated. It is their demo model for anyone interested to take for a ride. So go do it.

Karl Mueller
#livingthedream #makelifearide

  Connect with Karl on Facebook
  Connect with Karl on Instagram

BMW R 1250 GS
Image by Karl Mueller – My Adventure Rides

Santa’s Helpers Ride for The Salvos

City Coast Motorcycles and The Litas Wollongong have dressed jolly in their second Santa Ride for Charity. The social event held on December 8th kicked off the 2018 Santa Pub Crawl for Charity from North Wollongong Hotel. Participants raised $335 which will help The Salvos support families in need, this Christmas. Thanks to Noel at Wollongong Images and Josh Lynch Photography for taking shots out on the road.

City Coast Motorcycles & The Litas Wollongong Santa Ride for Charity
« 1 of 31 »

 

Wollongong’s Distinguished Gentleman’s Ride Triples!

DGR Wollongong

The Distinguished Gentleman’s Ride – Wollongong has more than tripled its inaugural total. Fundraising closed on October 31 and the official figure raised is $65,215, compared to $20,568 in 2017.

On September 30, scores of dapper ladies and gents donned their finest attire aboard classic and vintage motorcycles. The annual event raises funds to support research into prostate cancer, and mental health and suicide prevention programs via the Movember Foundation.

Organiser Jane Sim with husband Tim. Image: Sylvia Liber for The Illawarra Mercury

Organiser Jane Sim from City Coast Motorcycles says the result is testament to the way the motorcycling community will band together for an important cause.

“In the Distinguished Gentleman’s Ride, we ride with a purpose. We want to help stop men dying too young.

“We had 227 registrations. 648 rides were held around the world and Wollongong ranked in the top 20.

“Caps off to participant Phill Critcher who raised over $12,300 and placed 15th globally,” said Jane.

DGR Wollongong top fundraisers Ken Smith and Phill Critcher

The Wollongong ride also places the Illawarra on the map as a fantastic motorcycling destination.

“It’s not hard to find beautiful scenery, but I also try to come up with a new route every year so that the participants have a different experience each time.

“It delivers the ride to new spectators and spreads the message, further. We were honoured to feature in the global wrap-up video once again,” said Jane.

View 2018 Global Wrap-up Video

Distinguished Gentleman's Ride Wollongong
Image by Keogh’s Vision Photography

City Coast Motorcycles would like to thank the following individuals, community groups and businesses that assisted with planning, sponsorship and publicity:

Triumph Motorcycles
Zenith watches
Merlin Bike Gear
Coal Coast Emporium
Towradgi Beach Hotel
Illawarra Café Racers
Illawarra Classic Motorcycle Club
Wollongong City Council
Destination Wollongong
Wollongong Local Area Command
The Illawarra Mercury
96.5 Wave FM
Coal Coast Magazine
Keogh’s Vision Photography
Sarah’s Coffee Van

Aaron Huisman

View 2018 Photo Gallery

Biltwell – because you deserve it!

Biltwell Inc. at City Coast Motorcycles

We scour the world for the best in motorcycle accessories and are excited to bring you Biltwell Inc. from California. 

Biltwell was founded in 2006 with the goal of bringing affordably priced high quality parts and accessories to garage builders and home mechanics worldwide. A few years into business, they discovered there was a need for a different type of no frills helmet that was functional but less decorated than what the market had to offer.

Fast forward to 2018 and Biltwell has sold well over a quarter of a million helmets, has a healthy hard parts line and has no plans of slowing down any time soon.

Nothing in their philosophy or core principles has changed since day one. If they had to add anything to it as things have progressed it would be this: Forget the fashion-show, don’t worry about internet know-it-alls and the self righteous, just build, ride and enjoy your motorcycle!

Biltwell helmets are now ECE approved meaning the Biltwell helmet such as the Lane Splitter, Gringo and Gringo S are legal to ride on Australian roads.

 

Mount Kembla Two-Stroke Cup a Winner!

Image by Josh Lynch – JL Photography

Pristine weather created the perfect scene for the Mount Kembla Two-Stroke Cup. Australia’s biggest and best two-banger race weekend has been growing rapidly since it began in 2016 and Event Organiser Shannon Ninness couldn’t be happier with the outcome:

“The pits were overflowing and there was more entertainment involving the spectators this year, like the Peg the Pirelli competition. Drag racing down the main straight was extremely well received.

“We had nearly 40 new riders experiencing Mt Kembla for the first time. We hit almost 250 entries coming from as far afield as Broome in WA.

“The trade alley was booming; this event gives good exposure and is a great platform for local businesses.

“We had live streaming for the first time which is really appealing to sponsors able to run ads on air plus have their track signage shown off. People who missed the event can still catch the action from the links of our Facebook page.

“The Mount Kembla Two-Stroke Cup is is now marked on the calendar for all riders and it continues to grow,” said Shannon.

Corey James – 2018 Winner

MX Team City Coast Motorcycles Corey James has been recrowned the Mount Kembla Two-Stroke Cup Winner, having also earned the title in 2016:

“The first lap’s always a bit hairy, but you know I’ve been at national level before and racing and so you sort of get used to going the first corner banging bars,” said Corey. Watch the full story on WIN News Illawarra HERE

Two-banger freak Justin “Bushy” Bush organised the freestyle motocross shows, juggled the mic and raced across the weekend:

“Props go out for all those involved, from the riders to the spectators and to all involved behind the scenes.

“A special mention to the FMX crew who put on some great entertainment and rode the nuts off their bikes. I can’t wait for next year,” said Bushy.

Organiser Shannon Ninness

Six months in the making, Shannon was excited to be given the honour in the main feature race:

“Waving the chequered flag was the icing on the cake after an amazing weekend of racing and fun in the pits.

“It actually wasn’t planned to have me do that job, but the flaggy who was allocated that Marshall spot came over to me during the last few minutes of the race and said ‘you should be doing this, you deserve it’.

“I was stoked and ran out to the finish line waiting for the winner. It was the best ending!” exclaimed Shannon.

Photo Gallery

Corey James: 2018 Mount Kembla Two Stroke Cup Champion
Image by Grahame Logg
« 1 of 10 »

WIN a Triumph Modern Classic – Spirit of ’59 Competition

Spirit of 59 at City Coast Motorcyclces

1959 marked the beginning of a cultural explosion and the birth of a new attitude to live life to the full; an attitude that inspired a revolution in music, art, and culture, from rock ’n’ roll to Andy Warhol. This hard-won freedom of expression created the world we live in today and still shapes the culture that surrounds us.

The original, iconic ’59 Triumph Bonneville encapsulated this spirit and passion for life, and inspired legions of riders, from movie stars to teenage café racers, and a whole motorcycle movement.

It’s a spirit that lives on in every Triumph Modern Classic…

For the chance to WIN one of these iconic Modern Classic bikes, all you need to do is complete a Modern Classic test ride at City Coast Motorcycles between October 1 and December 15, 2018.

Call Paul or Tim on 4228 7392 to book your test ride or drop in to 262 Keira Street, Wollongong.

Spirit of 59 at City Coast Motorcycles

Share the Spirit

Don’t forget to take a photo of yourself on the bike you test ride and post the pic to one of your social media accounts with the hashtags
#Spiritof59 and #citycoastmotorcycles

Terms and Conditions