City Coast Motorcycles proudly presented Wollongong’s third Distinguished Gentleman’s Ride. This worldwide phenomenon is for vintage and classic styled motorcycles and supports The Movember Foundation.
Our local ride feature’s Australia’s top fundraisers and in 2019 it has already raised $93,000 for men’s health… and counting! Fundraising continues throughout October. If you wish to sponsor our ride or a participant please click HERE.
Below are some images we captured on the day – click on the thumbnail to open the gallery. We are happy for you to share them on social media; please give City Coast Motorcycles a nod if you do so.
MakeLifeARide City Coast Motorcycles is celebrating Oktoberfest on Saturday October 5 with a BMW Demo Day and irresistible savings on selected models within our BMW Motorrad range.
This is the perfect opportunity to test a huge lineup of demonstrators, enjoy STOREWIDE DISCOUNTSon riderwear and accessories. PLUS… we have exciting giveaways including a pair of BMW gloves.
There’s an exciting range of models for you to discover, including:
the BMW G 310 GS, F 750 GS, F 850 GS, F 850 GS Rallye X, F 800 GT, R 1250 GS, R 1250 RS, S 1000 R, R NineT Urban GS and K 1600 GTL.
First ride departs at 9am and final ride departs at 12 noon.
BOOKINGS ESSENTIAL!Make sure you reserve a booking for before you head down to 262 Keira St, Wollongong so that we can ensure you get to experience the bike of your dreams! Call 42287392 or email our Sales Manager: paul@citycoastmotorcycles.com.au
On Sunday September 29, The Distinguished Gentleman’s Ride Wollongong is tipped for another bumper year fundraising for charity partner, The Movember Foundation. In 2018 – just its second year – the Ride more than tripled its inaugural total to raise $65,215. In 2019, it is set to skyrocket further.
Image by Jesse Saunders
The Distinguished Gentleman’s Ride was founded in 2012 by Mark Hawwa in Sydney and has since become a worldwide phenomenon. It was introduced to Wollongong by Jane and the team at City Coast Motorcycles in 2017.
Dealer Principal Timothy Sim says it is special to watch how the The Distinguished Gentleman’s Ride brings vintage and classic motorcyclists together to help people in need. Enthusiasm for the Illawarra event has grown rapidly; in 2018 Wollongong ranked 20th in the world out of 648 rides.
“Every year it just keeps getting better and better,” Timothy said.
Distinguished Gentlemen’s Ride Organisers Jane and Timothy Sim
Organiser Jane Sim describes The Distinguished Gentleman’s Ride as emotional on many levels:
“On the surface it is a colourful spectacle with people dressed in their finery and showing off their beautiful bikes. On the next level there is the comradery, with friendships formed and new memories made. But at the heart of it all we’re riding for a very serious reason: Over one million men are losing their lives annually to suicide and prostate cancer. This touches us all. We are riding for awareness of these causes and to help Movember to help more men.”
Image by Keogh’s Vision Photography
Movember Community Ambassador Mark Kelly struggled with mental health in his early twenties. He didn’t have any strategies in place to handle his depression. After seeking help from his GP and getting a mental health plan, he hasn’t looked back.
“Knowing that there were others out there like me who did not have the tools to deal with mental health issues, I found Movember as a fun way to help spread awareness and use my story as a motivator for others to seek help,” Mark said.
“The DGR is an excellent event as it helps to keep the message of Movember going year-round. It is an event that promotes friendship, enjoyment and catches the eye of the public in a unique way,” he said.
Movember Community Ambassador Mark Kelly
Jane acknowledges the Wollongong event would not be possible without the support of local sponsors and clubs.
“We are so fortunate to have the region’s businesses backing our event; Clutch Moto, Coal Coast Emporium and Towradgi Beach Hotel have all supplied prizes to give further incentive to participants. Official photographers, Keogh’s Vision Photography donates 50% of their revenue from images purchased on the day and Sarah’s Coffee Van also shares a portion of her takings. We are also indebted to the Illawarra Classic Motorcycle Club who contribute a sizeable donation every year.
The Illawarra Classic Motorcycle Club delivers their support to The Distinguished Gentleman’s Ride – Wollongong
Preparation for The Distinguished Gentleman’s Ride begins months in advance, working with Wollongong City Council and the Wollongong Local Area Command. A lot of thought goes in to planning a route suitable for vintage motorcycles and sidecars requiring slower roads.
“There is a lot to take into consideration when organising the Ride. Not-to-forget our region’s divine scenery – we really are spoiled in the Illawarra! I think you would be hard-pressed to find anything like it anywhere else in the world,” Jane said.
City Coast Motorcycles proudly supports Wollongong’s Bikers 4 Heroes. Stu Butler AKA Captain America tells how his league of superhero motorcyclists are helping our locals who need it most….
What motivated you to form the group, Bikers 4 Heroes?
It came about for a few simple reasons; to put smile on kid’s faces that are doing it tough, to provide financial assistance to families who quite often struggle due to financial restraints and to live by our motto, ‘Life isn’t always fair so let’s make it fun’.
We formed because life isn’t fair and unfortunately some children have to battle villains, daily. These villains don’t have to be in the form of what we know through comics but in illness. We join the children and their families in this battle.
When did you begin?
Bikers 4 Heroes formed following the 2018 Illawarra Convoy in November. Initially, we started with five or six superheroes and held our first public event on Australia Day 2019. We walked in our costumes from Shellharbour all the way to Wollongong Harbour in 36 degree temperature!
Stu Butler of Bikers 4 Heroes. Image by Oh Snap Photography
Who do you support with your fundraising?
We have had the pleasure of helping a few families along our journey by holding events just for them and also raising funds for Illawarra Convoy in our bid for lead bike in 2019. Through this experience we don’t just help these families one-off. These children and their families and now our family.
Are you a registered charity?
We are not a charity; we are a group who raise funds for individual families who are in need. We pride ourselves in ensuring 100% of funds raised go to the families that we help. We also raise funds through the Illawarra Community Foundation for the Illawarra Convoy.
Awesome! What have you got planned for Illawarra Convoy?
Bikers 4 Heroes are raising funds for lead bike in the 2019 Illawarra Convoy. This entails placing a ‘bid’ prior to Convoy to ride at the ‘head of the pack’ of over 1000 motorcycle enthusiasts. The events that we hold throughout the year (when we aren’t helping individual families) are for our lead bike bid.
Image by Oh Snap Photography
What superhero characters do you have on the team?
We currently have 15 superheroes and two other committee members who all play an integral part in this super team.
Deadpool – Ryan Reynolds Spider-Man – Daniel Barnes Captain America – Stu Butler The Hulk – Jim Parkinson Iron Man – Joshua Hole Batman – Matt Dubois Antman – Adam Deaves Thor – Dave Drain The Flash – Durant Rugg Batgirl – Emma Kearns Robin – Jenna Kalsow Green Lantern – John Butterly Wolverine – Matt Kalsow Black Panther – Mitch Butler Supergirl – Teagan Paterson
Two of our hardest workers – Kayla Butler & Shay Parkinson – form part of the Bikers 4 Heroes committee.
What types of events do you present?
We have held so many events and are forever coming up with new and better events. Some of the events we’ve had and are planning include superhero walks, trivia nights, family fun days, motorcycle rides, car cruises, a show & shine and the Masquerade Ball.
We also have an exciting venture underway with an amazing not-for-profit group called, Supertee who make medical-grade garments for little superheroes doing it tough.
What has been your most memorable moment so far?
It’s difficult to pinpoint one most memorable moment. All events have been fantastic, but I think the most incredible thing is being able to witness the children and their families forgetting about the tough times for even a few moments. It’s absolutely amazing and warming to our hearts.
How much money have you already raised for the Illawarra?
You’ll have to wait until we do our live bid on November the 13th on i98FM with Marty, Christie and Crammy. For individual families we have managed to help them with medical bills and assistance.
Ride now and pay later on Yamaha fun bikes this Xmas and score a FREE mini Kincrome tool kit!
Getting your kids on a Yamaha fun bike has never been easier. With no repayments and no interest for the first six month, you can ride now and pay later. Buy now for Christmas and receive a FREE Kincrome 53 piece mini tool kit worth $299, so the kids can work on their new ride.
Never lose the 10mm again with the Contour Mini Tool Workshop – ideal for transporting to the track or handy for the garage benchtop. This high quality Yamaha-branded Kincrome mini tool kit features a two-piece six drawer chest on wheels – but in a compact size only 390mm high.The 53-piece kit contains a useful socket set with 1/4in drive, a set of high quality metric spanners, Allen keys, digital tyre gauge and more. All with Kincrome’s lifetime guarantee.
In order to further tempt you, there are a range of factory savings on Yamaha’s available on the fun bike range as per the table below. The older the stock, the more savings you get. These savings are applicable on the model years highlighted and are only available on the relevant models in stock.
See us at City Coast Motorcycles, Wollongong. about these savings, check out the free tool kit and ask about nothing to pay for six months NOW! Offer ends 31st December 2019.
Fun Bike Models
Model Year
Factory Saving
PW50
2018 & earlier
$200
2019
$100
TTR50E
2017
$500
2018
$400
2019
$300
TTR110E
2018
$500
2019
$400
TTR125LWE
2018 & earlier
$400
2019
$300
YFZ50
2017
$400
2018
$300
2019
$200
2020
–
YFM90R
2018
$300
2019
$200
Terms and Conditions
Toolkits available from supplying dealer at time of purchase – offer starts 1 Sept and ends 31 Dec 2019. *Finance available to approved applicants. Six months no repayments and no interest offer is available for purchase of the following new models TT-R125E/LWE; TT-R110E; TT-R50E; PW50; YFZ50; YFM90R while stocks last with the Yamaha Blue Card. Offer is for a credit limit of $1000 – $5000 on Yamaha Blue Card line of credit accounts 1 September 2019 and 31 December 2019. No repayment period will commence once an eligible transaction is debited to the account during the offer period and expires after 6 months from the transaction date. After 6 months any unpaid balance will revert to the variable interest rate of 19.90% p.a. and minimum monthly repayments are required. An introductory $0 establishment fee, $0 monthly account fee and $50 annual free applies. Other fees and charges may apply such as dishonour fee(s) or late payment fee(s). Offer may be withdrawn or extended at any time. Credit criteria, fees, charges, terms and conditions apply. Personal applicants only, excludes government, fleet and rental buyers. Finance is provided by Yamaha Motor Finance Australia Pty Ltd. ABN 29 101 928 670 Australian Credit Licence No 394553. For full details visitwww.ymf.com.au/yamaha-blue-card
Wollongong is hosting the highly anticipated and action-packed Australian Motorcycle Festival, thanks to Troy Bayliss Events. Here’s what you need to know…
Troy, the Australian Motorcycle Festival has everything in place to become an internationally renowned event. Why have you chosen Wollongong as the location?
Over the recent years manufacturers have provided positive feedback in the direction they would like to display their products; this new layout allows them to do this. We’ve also listened to patrons who critique shows for being in venues that often cost more to park or eat than the entry into the show. We believe the Australian Motorcycle Festival will tick all the boxes.
How does the Australian Motorcycle Festival differ from other motorcycling events, like the Sydney Motorcycle Show?
Certainly, the atmosphere will be lifestyle-oriented – just like motorcycles are – with a huge range of new motorcycles, scooters, ATV’s, UTV’s E-bikes and jet skis, plus related products and services. There’ll be over 60 motorcycles available for licensed riders to test over the weekend. We actually know of people travelling from WA and Tasmania to the show to spend the weekend testing a full range of bikes to find what’s best for them. We’ll continue with live entertainment and that also includes activities such as Robbie Maddison riding the water bike. Jet ski test rides will also be available along with children’s petrol and electric bikes.
Sounds fantastic! Will this be an annual event?
Possibly, we believe it will be a big step forward to showcase the motorcycle industry to enthusiasts and the wider community. Wollongong Council and Destination Wollongong have been very supportive of the Expo and the Supercross taking place at WIN Stadium on the Saturday evening.
Where in Wollongong will it be held?
Lang Park is the event hub with all the trade display and activations, while Marine Drive will host the test ride parking and Action arena featuring the stunt riders including the Hot Wheels team. Belmore Basin will also be used for the test ride departure and return location, plus as mentioned, some of Maddo’s stunts. The Supercross on the Saturday evening is next door within WIN Stadium.
What are the main events?
The features of the show are always the manufacturer bike displays. Visitors feel relaxed when able to walk from one display to the next and able to ask multiple staff questions of what bike may best suit their needs. The products and services on display are often either on a shelf in a shop or on a website, so to be able to touch, feel, try or have direct face-to-face contact with such services as travel companies is what really makes enthusiasts and future enthusiasts enjoy the atmosphere. The list is long for live entertainment – some we haven’t released just yet, but as mentioned the test rides, stunt shows, Supercross and multiple group rides going to and from the precinct will all make for a great weekend in Wollongong.
Time to namedrop – what big names are coming to town?
To start with, every rider chasing the Supercross Championship will be onsite; Factory teams like Honda and Yamaha will be set up within the show. Visitors can meet riders such as Justin Brayton or the list of other Americans and Australians participating in the Supercross. There’s Craig Dack, Stephan Gall and this list goes on of past champions who will be around and always willing to meet fans. I have a few guests we will announce closer to the event but I’m sure everyone will enjoy it.
What are the best family attractions on the program?
It’s the non-stop entertainment, bike displays, wheelie machines, Hot Wheels team, Stunt bikes, Maddo riding on water plus multiple activations such as the Harley Davidson Jumpstart where adults who don’t have licences can ride a motorcycle as you would on the road, changing gears and learning how to simply ride a bike all on the safety of a display. The Supercross stars will be happy to meet the kids, some Factory teams will do Factory race truck walk throughs. On Saturday night, Supercross, Freestyle Motocross, Speed & Style and the Hot Wheels off-road show will all take place between 6pm-9pm and that’s all family-friendly. Children can test ride Pee Wee’s or electric bikes all within the show, too. The Expo is designed for all ages.
Do you expect any events to sell out?
Trade displays are almost sold out now. We have been overwhelmed with the response; there are a handful of smaller sites only available.
Tell us about the displays; what brands can people expect to see?
It’s a long list but I’ll give you a few examples: Honda, Yamaha, Kawasaki, Suzuki, Harley-Davidson, BMW, MV Augusta, Ural, Sherco, SWM, Royal Enfield, Benelli, Super Soco, Ducati plus many more. Products like Innotesco, Dunlop, Fly Racing, EarMold, Moto Smart, Quad Lock, Rocky Creek Designs, MotorEx, Shannons Insurance, motorcycle finance companies, Rev It, Clutch Moto, Hear Link, plus many more distributors and products. Tour companies such as Nevermind Adventures, Compass Expeditions, World on Wheels and more. Sorry for all the others I haven’t mentioned… it’s a big list. A full list of exhibitors plus schedules will be released on MotoExpo.com.au one month prior to the event. It is such a massive show!
Can riders get involved?
Absolutely. Test rides will be popular and never done to this extent before. Group rides are being organised from Sydney, Canberra and the South Coast on Saturday and Sunday. Group rides will also leave and return to the precinct each day in fact I’m actually about to announce a ride that I’ll lead. Adventure tours will also leave and return from the precinct. Plus, patrons are welcome on all the activations over the weekend.
What local Wollongong businesses have you got on board?
Local companies have also confirmed participation with brands such as Clutch Moto and others. We’ve also secured the best food trucks, such as locals Two Smoking Barrels to ensure the food available onsite is quality. We’re also working in with venues outside the precinct such as the Illawarra Brewery who will host multiple functions along with many cafes.
Limited tickets are available for Round 3 of the Australian Supercross Championship. What kind of passes do people need to purchase for the Australian Motorcycle Festival?
The Australian Motorcycle Festival is open to the public on Saturday and Sunday between 10am – 4pm. We’ve kept entry price at a minimum: $5 for kids (5-15 years) $10 for Seniors $15 for Adults – all single day passes. VIP and Premium Supercross Tickets also allow free entry into the festival, or if you want to go to the Supercross tickets start from $30.
Do you have any special transport arrangements in place for the crowds?
We’re running buses free of charge from Wollongong to North Wollongong Train Stations with multiple pickup points along the way and drop-off just 50 metres from the event precinct. Three dedicated motorcycle parks will be available on Saturday and Sunday: one on Marine Drive and two on Flagstaff Hill. All details will be placed on the website one month prior to the event.
What a sensational program. This will surely be Australia’s greatest motorcycle spectacular to date!
Thanks for your time, City Coast Motorcycles. The team and myself are extremely proud to bring such a premium motorcycle event to Wollongong; the Festival will generate millions of dollars into the local economy and we can’t wait to welcome visitors from all over Australia to enjoy a full weekend in the Illawarra.
Connect with Australian Motorcycle Festival on Facebook Connect with Australian Motorcycle Festival onInstagram
All images supplied and reproduced with permission of Troy Bayliss Events.
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.
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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.
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:
Evaluating the body’s response to training volume and intensity
Eating enough quality and quantity of food to support the immune system
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.
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:
Support: the framework for muscles, soft tissue and organs to attach.
Movement: visualize bones as leverage points to generate movement.
Protection: the skull protects the brain; the spine protects the nerves in the spinal column; and the ribs protect the lungs, heart and liver.
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.
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.
Nutrition 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:
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.
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.
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.
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.
Avoid Omega-6 fats which can increase inflammation within the body. These are found in corn, canola, cottonseed, soy and sunflower oils.
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.
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.
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.
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.
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:
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.
Inositol – Like Vitamin D, Inositol helps improve the absorption of calcium to strengthen bones and teeth. Sources: rockmelon, grapefruit, organs and prune.
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
Magnesium – Facilitates bone strength and firmness. Sources: almonds, cashews, potato skins, brown rice, kidney and black-eyed peas and organic milk.
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.
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
Consume half of your body weight in ounces of water (150 pounds /2 = 75 ounces) over 8-10-hour day.
Eat every two hours to stabilize blood sugar levels – maintain mental clarity and consistent energy levels.
Every time you eat, consume a fruit, a vegetable and a high-quality fat/protein item.
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!
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!
City 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.
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 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 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.
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 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
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.
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!
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:
Nutrition Nutrition Strategies to Heal as Quickly as possible
City 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 
