Tag: Motocross

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.

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.

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
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Ride On Fox or Shift For Free

Ride on Fox For Free

Spend $250 on Fox or Shift at City Coast Motorcycles and you can ride FOR FREE!

Simply complete your details, upload the receipt from City Coast Motorcycles then select the park of your choice, eg, Wollongong Motorcycle Club. Your ride fee voucher will be in your Inbox within 72 hours. Offer Ends June 30. You’re welcome!


TERMS & CONDITIONS
Promotion is open from 9th May to 30th June 2018
Minimum transaction amount on Fox and Shift MX18 products is $250.00, which can include full priced or sale items purchased in one transaction.
Voucher valid for 90 days from purchase date.
Voucher can not be gifted to another person.
Voucher is only valid for the nominated entry as registered on www.rideonfox.com.au or www.rideonshift.com.au
i.e. whoever’s name is entered on the website, the voucher is valid for them.
Voucher valid for one (1) ride only.
Voucher is valid for park/track fee and does not cover any additional license fee (i.e. Motorcycle Australia Licence) if required.
Consumer can apply for multiple vouchers as long as each transaction is to the value of $250.00 or more on MX18 Fox or Shift products.
Voucher will be emailed to your nominated email address within 72 hours of purchase.
By entering your details, you agree to allow Fox Head Australia or Shift Racing Austrlia to share your full name with the relevant park or club you have selected. They will use your name to cross check and validate your voucher upon entry.