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Seven Simple Tips to find More Speed


Robb Beams

Number 1: Practice Specific Race Scenarios

Set up your practice sessions to simulate a true race scenario (duration, track conditions and intensity levels). Skills associated with racing require that you are able to manage yourself and an environment around others with the ability to adapt to changes of pace, positioning and where decisions have to be made quickly. You have to learn how to get the most out of your performance environments by setting up the closest scenario possible so that you can adapt and improve both physically and mentally as a racer. Email me at robb3@earthlink.net. for race specific protocols to maximize your training efforts at the track.

Number 2: Warm Up Eat

We all have experienced the fact that our lap times get faster as the race transpires. This is because the body is warmed up and the muscles are performing at an optimal level. The trouble is we allow the first two laps of the race to warm up our bodies which results in slower lap times early in the moto. If you would like sample warm ups that you can implement before your practice sessions and your races to improve your opening lap speed, please e-mail me at robb3@earthlink.net.

Number 3: Eat a High Quality Snack

To top off your blood sugar levels, in your muscles for movement and in your liver to feed your brain for processing, eat an easily digestible snack ten (10) minutes before your practice or race. Through our research, we have determined that when a rider struggles to get up to and maintain potential speed it is directly related to food (quality & quantity). If you would like some sample ideas, that you can implement before your practice sessions and your races to top off your blood sugar levels, please e-mail me at robb3@earthlink.net.

Speed Tip number 4: Practice Your Speed Work Early in Your Riding Session

Now that you have topped off your blood sugar levels with an easily digestible snack and jump started your metabolic engine by warming up (ideally for 20 minutes), you can now handle higher intensity levels. The key to breaking into faster lap times is to implement your speed intervals early in the workout so that you develop both the mental and physical skills necessary to create consistent speed & eliminate late moto fatigue.

Speed Tip number 5: Break Speed Ruts

Capture your lap times for 10 lap moto as well as a 20 lap moto. What you will find is that there is not much difference in your speed no matter how long the moto lasts. This is a perfect example of a speed rut. In the world of human performance, the body should always be able to perform at a higher rate of speed for a shorter period of time; we refer to this as the inverse relationship between volume and intensity. For track specific workouts on your motorcycle to break your current speed rut, please email me at robb3@earthlink.net.

Speed Tip number 6: Implement Fundamentals

Instead of focusing on throwing more effort into going fast, slow down and apply the appropriate skill set to maintain speed and momentum throughout every lap. The most inefficient racer is the one that bounces off the face of everything and blows through every corner - losing momentum which results in lower lap times. If you want to improve not only your overall speed but also your endurance, focus on applying the skills developed through your riding coach that include the utilization of your break, clutch, throttle and body position.

Speed Tip number 7: Film

Every factory team films, why aren’t you? If there is a section that you can’t figure out, film the riders that did. This is helpful prior to heading out for your first practice – what is the fastest approach to a section, body position, etc.. Duplicate what others are doing to get through the section fast on your first lap verses taking four laps to get up to full speed. Cameras are inexpensive and for $10.00 you can get someone to film you while you are on the track. Keep in mind that the brain learns in many ways, watching and implementing are two of the most powerful to increasing your speed!

Coach Robb has been working with riders & racers for the last 25 years and is the founder of the Complete Racing Solutions Performance Program & Nutritionally Green Supplements based in Orlando Florida. He has contributed to publications such as Racer X, FLMX and is a regular contributor to RacerX online, RacerXVT, Vurbmoto and various racing websites. Robb can also be heard on the monthly radio show DMXS answering listener’s questions about nutrition & fitness. coachrobb.com is a premium resource center for motocross, supercross and GNCC riders of all abilities and ages. The website outlines the training solutions used with great success by Factory Kawasaki/Pro-Circuit’s Adam Cianciarulo, Broc Tickle, Darryn Durham; Factory, Factory Honda’s Ashley Fiolek, Suzuki’s Jordan Bailey, Factory KTM Off Road Charlie Mullins & Yamaha’s Roman Brown & Morgan Moss. Instructional videos with Coach Robb can be found on the Coach Robb’s Youtube Channel addressing rider’s questions about speed, endurance, strength nutrition, biomechanics, and stretching and soft tissue maintenance. Please visit coachrobb.com to subscribe to his newsletter and learn more about various resources for riders. You can follow him on Twitter: @MotoCoachRobb and on Facebook: Coach Robb.

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