Tag: Wollongong Motorcycle Club

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.

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.

Australia’s Best 2-Banger Weekend is Back

Preparations are underway for the Mt Kembla 2 Stroke Cup. Australia’s one and only two-banger race weekend will be held on October 27 and 28 at Wollongong Motorcycle Club. City Coast Motorcycles has been supporting the event since it began in 2016 and has partnered with Yamaha Motor Australia to sponsor two classes. Here’s our Q&A with Organiser Shannon Ninness.

Shannon Ninness 2 Stroke Cup
Mt Kembla 2 Stroke Cup Organiser Shannon Ninness

Now in its third year, the Mt Kembla 2 Stroke Cup has gone from strength to strength to become a national fixture on the MX Calendar. Why do people love it so much?

People love it because it’s not like any other MX race event. Nowhere else has a full weekend of only two-strokes. It’s open to everyone: pros, vets, vintage, women and juniors. People get so excited to see the old two-strokes rule out on the track and hear that sound; its sometimes like a secret society because four-strokes are so much more prominent on the gates today.

How much time goes into planning this event behind the scenes?

This year the Wollongong Motorcycle Club Race Committee started discussing how we wanted to tackle the event in March. By the end of April, we had a bit of a plan. During May I put out a letter announcing the event and to seek sponsorship to our previous supporters and it has spread to a lot of new supporters, too. I had all classes fully sponsored and locked in during July. We all have our tasks that we are working on for different parts of the 2 Stroke Cup, but I do a spend time working on it every night after dinner has been made for my boys. Lately I have been concentrating on submitting the supplementary regulations to MNSW for approval and getting the race order finalised, so competitors are aware of what they can enter when entries open. Things take a lot of time when working with my team, sponsors, suppliers, then rechecking with sponsors and my team, replying to suppliers, making changes, and it all goes around again. It’s all good though, I do enjoy this. I am just a little more under pressure this year as I will be away a few weeks right before the 2 Stroke Cup for a MX event in Tasmania.

MX Team City Coast Motorcycles
Image by Noel Downey

We know first-hand events like this don’t happen without the hard work of volunteers; how big is your crew?

It’s hard to put a number to it. There is only a small number of us that are really hands-on at the moment, but the crew grows immensely in the lead up with track prep, getting signage displayed, getting the trophies built, and of course paying the bills!

What is the secret to the Mt Kembla 2 Stroke Cup’s success?

Passion! The team are all moto enthusiasts and love riding. I think that with the team we have and the different strengths we all have, it all works in the end. We have been blessed the last two years with the weather so that is also a big help!

Spill the beans: do you have any big names coming this year?

Well so far I have heard we will see Kirk Gibbs, Jay and Ryan Marmont, Olly Malone, Dylan Long and Josh Brookes. I also expect riders from the YJR team to enter as well. We will see what happens once entries open.

Ryan Marmont 2 Stroke Cup
2017 Mt Kembla 2 Stroke Cup Winner Ryan Marmont is expected to return to defend his crown

What new things do you have in store for 2018?

We have added an additional 250cc class to the program. This class was in high demand last year and sold out early. It extends the day’s riding a bit but hopefully means the participants are happy and don’t miss out on being a part of the Cup. The Crew are discussing a few little extra fun things to do after racing on Day 1, but I cannot release any info yet. This year will see the event captured with live timing and track video footage thanks to Motowerx Live and I have also gained a videographer to record racing. We have our VIPs in Trade Alley and the fun in the pits over the weekend. Maxima Racing Oils will be in the pits with a lube station where riders can visit with their bikes. I’d particularly love to see some of the vets get out on the track for a display ride – think Anthony Gunter, Trevor Jordan, Paul Grant, Dean Burt, Lyndon Heffernan, Timothy Sim, Michel Constantinou – you know, all those who used to kill it in their day; the ones who rode before I was on training wheels! Surely there’s more guys I’ve never heard of!

Apart from some great 2-banger action, what else will be happening over the weekend? 

Bushy from City Coast Motorcycles is rounding up some sponsors to support the FMX show, plus we will have heaps of giveaways in the pits all weekend. Not just for riders, but spectators can get amongst it, too. A band will play tunes for the campers and the Willows Canteen will be open late for dinner. We unfortunately clash with the Moto GP this year, so we are working on getting a screen up to stream the racing for the GP lovers as well.

Justin Bush from City Coast Motorcycles is MC
2-Banger freak Bushy is back on the mic at the 2018 Mt Kembla 2 Stroke Cup.

The event’s open to the general public. What’s the best time for spectators to get to the track?

Ha ha if you want a park arrive early! On Saturday the 27th we will start with practice at 12pm followed with Round 1 of racing. FMX will finish the day (as well as another little project we are working on) followed by music, food and beers around the fire pits. On Day 2 racing will begin at 8am and will finish at approximately at 4pm for the presentation.

Who’s your tip to take the win?

Preferably my husband in the Vets class on his 5-hunny ha ha. But for the 2 Stroke Cup, it’s a 20 minute + 2 lap moto with $1000 up for grabs. Last year saw Ryan Marmont take the win, with young gun John Bova close behind. I am a big fan of John and I’d love to see him take it home this year!  It is a very exciting race. 20 minutes is a long time and anything can happen!

2 Stroke Cup Shannon Ninness
Motomum: Mt Kembla 2 Stroke Cup Organiser Shannon Ninness with sons Brock and Kurt who will race in the 125cc and 85cc categories. Husband Alan is also competing in the Vets class.

When do registrations open?

Saturday the 8th September is the plan, or somewhere around that date. We will put a link to our event on our social media pages and HERE on the City Coast Motorcycles website.

Follow:
https://www.facebook.com/TwoStrokeCup/
and
https://www.instagram.com/mtkemblamx_2strokecup/

Ride On Fox or Shift For Free

Ride on Fox For Free

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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.

MX Team City Coast Motorcycles Mark Merlo

Success at the Mt Kembla 2-Stroke Cup

MX Team City Coast Motorcycles were loving that sweet two-banger sound at the Mt Kembla 2-Stroke Cup on the weekend.  They also cleaned up with some fantastic results!

MX Team City Coast Motorcycles Brock Ninness
125cc junior class winner: Brock Ninness. Image by Noel Downey

New recruit Mason Hills won the 85cc class with Brock Ninness in second; Brock later went on to win the 125cc Junior class. Corey James won both the 500cc class and Pre-95 classes.

MX Team City Coast Motorcycles Corey James
Corey James wins both the 500cc and pre-95 classes. Image by Noel Downey

Jake Nugent nicely won the 35+ division. Calib Best fought hard in the largest category – the City Coast Motorcycles 250cc event – taking home a well-earned second place. Lachy Caunt came third in the Clubman class. Great racing was also put in by Liam Williams and Jake Watts. City Coast Motorcycles resident two-banger fanatic, Justin “Bushy” Bush got stuck in to both the Senior 125s and his microphone duties.

Our FMX Team’s Tom Robinson and Dylon Mcdonald also threw down for the excited crowds.

And then our own Mark Merlo aka The Captain claimed third prize in the big one – The Mt Kembla Two Stroke Cup – ahead of team mate Calib Best in fourth.

MX Team City Coast Motorcycles Mark Merlo
Mark Merlo takes home 3rd in the 2-Stroke Cup Championship. Image by Noel Downey

Wollongong Images photographer Noel Downey said the event was nothing short of spectacular:

“The way the day unfolded was excellent; the program was great, there were national level riders and up-and-comers, plus the weather turned it on for us. Being a two-stroke event – and one of the only real good ones I have been to in Australia and America – it was just phenomenal,” Noel said.

The annual Mt Kembla 2-stroke Cup began in 2016, with Corey James crowned champion and Jaiden Corrigan taking out second place.

Thanks to Shannon and Al Ninness, Justin Bush and Wollongong Motorcycle Club for their hard work in building another top-notch event.