Pre Race Nutrition. Carbs Are The Key. How To Do It Right.

Race Nutrition - Let's Get To That Podium

This past weekend myself and Bodie The Kid raced the AMRA race in Wickenberg, AZ.  Normally  B class races log about 100 to 120 minutes of actual race time. This weekend I logged 256 minutes of actual race time, Bodie logged 234 minutes. This brought to light not only how much slower I am than he is, but more importantly how inadequate our pre-race meal preperation was, as both of us experienced the effects of carbohydrate depletion.

To rectify the problem I reached out to proffessional bicycle racer, Amber Pierce. Amber who is with the Network For Advancing Athletes has earned multiple pro championships on five continents over the past ten years. Pro bicycle racers live and die by their nutrition so I figured she would be a great source of information, and I was right. 

According to Amber, carhohydrates are the key to sustained performance, and lots of them. 

Here is the breakdown: 

You need 2.5 grams of complex carbohydrates per 1 Kilogram of body weight pre-race then a constant supply of simple carbohydrates starting immediately before the start of the race then again every 20 - 30 min during.  So here is how this plays out in real life for a 100 lb racer. 

Requirement = 90 grams complex carbs pre-race

This is equal to - 1 bagel, 1/2 cup oatmeal, and a banana 3 hours prior to race time. 

If you are 200 lbs you will need twice this amount. 

Food items can be adjusted for preference. 

Simple carbohydrates can be obtained through gel packs. Hammer Nutrition has been a sponsor of RMEC and they make a fantastic gel pack. Eat one gel pack on the starting line then another every 20 - 30 min. for the entire race. Protein can and should also be consumed pre-race but should be kept to minimal amounts. 

According to Amber post race nutrition is also important in order to replentish glycogen stores and signal a cascade of physiological repair. Hammer also makes a great product for this called Recoverite. However, if you are on a budget Amber had a great DYI recipe she shared with us. 1 scoop vanilla whey protein mixed with 2 scopps of lemon lime Gatorade in 8 oz water (tastes like key lime pie).

Amber also provided us with a lot of useful information in regard to hydration which I will share in a future blog post. 

So if you see our racers with a bagel in one hand and a banana in the other, you now know why.

Rob Swan

Team Manager

Team Law Tigers / BRP racing

Dunlops Bad Habit of Breaking Side Knobs Solved (hopefully)

Dunlops Bad Habit of Breaking Side Knobs Solved (hopefully)

UPDATE: The MX33 pictured now has about 15 hours on it with no signs of side knobs cracking or breaking off. This is definitely an improvement over the MX3S aka MX32 which were breaking at 10 hours or less so it looks like Dunlop has solved their side knob failure problem.

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I have been a supporter of Dunlop for quite awhile, not because I believe they have a superior product but because they have always been a big supporter of Jr Racing. Dunlop will give just about any kid willing to line up a sponsorship so just because of that they get my vote.

One of Dunlops most popular offroad tires has been the MX3S formally known as the MX32. We have used these tires since they were introduced way back when. The rear tire has always been great but the front has had issues with the side knobs breaking off within 5 to 10 hours of use.

I was about to start looking for a new option for a front tire until I attended the Aim Expo in Las Vegas last weekend. The Aim Expo is the big show that dealers go to to learn about the newest and coolest everything for the upcoming year. The last two days of the show are open to the consumer, so if you are around it's definitely worth a look.

I located the Dunlop rep at the show and registered my complaint regarding the MX3S's habit of making side knobs disappear. The rep acknowledged the fact they had a problem and he explained that Dunlop rectified it by discontinuing the MX3S and replacing it with the MX33. The MX33 Rear has a couple of minor mods but the front was where the real changes happened.

To start with, the shape and structure of the knobs on the front were changed to mimic the rear with their block in block design, but with my skill level I'm really not sure what that does but they do look good. However, to address my major complaint about disappearing knobs they did add support blocks to the side knobs to prevent them from being torn off so easily.

These photos are from my son Bodie's 250 XCF. The first photo is his front tire which has about 7 hours on it (torn knobs) the other photo is the new MX33 I just installed (notice the knob support bars).
We Have a few practices coming up and then another race in a couple weeks, which in total should be about 10 hours of riding/racing.  I will update after the race and let you know how it held up.

Rob Swan
Swan Racing

2017 - 2019 KTM fixes. Starter Button, Broken Spokes, Sticky Gas Cap

2017 - 2019 KTM fixes. Starter Button, Broken Spokes, Sticky Gas Cap

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Starter Button Wiring. This past weekend at Round 11 of the Rocky Mountain Enduro Circuit race in Upton Wy, my son Bodie's race was temporarily halted due to a non functioning starter button after he had fallen and inadvertently killed the motor. Since KTM no longer has kick starters, this button is really important.

A post race inspection revealed that a wire located behind the number plate that connects the starter relay to the starter button had pulled loose from the connector. This was probably due to the constant turning of the bars and maybe it became hung up on something, not exactly sure but after finding the problem I realized a couple other wires in the same connector came out relatively easy.

This particular connector is a four prong connector even though the 250 only uses two of the prongs and being that the two prongs are not directly across from each other, KTM loops two black wires around to complete the connection. So instead of having only four connections this ends up being eight connections to connect the four wires and complete the circuit, essentially doubling the chance of a wiring failure. (see photo)

The 2017 through the 2019 KTM's use this same connector. This problem can easily be fixed by either buying a two prong connector, or in my case our small auto parts shop did not have a two prong connector so I improvised by using some all weather butt connectors that you melt around the wire then adding additional structural support with some electrical tape. Connections are now much more secure. Problem solved.

Breaking Rear Spokes. I own a 2018 450 xcw and my son Bodie races a 2019 250 xcf. Both bikes started losing rear wheel spokes. The first time it happened was on my sons bike, I noticed 3 spokes missing and simply replaced them. He went out for a one hour training ride and lost two more. I then looked at my bike and notice that I was also missing a couple. After consulting with my friend and KTM guru, Levi, he too had issues on the newer KTM's losing spokes and theorized that it was because they were leaving the factory way to tight.

I thought he may be correct, so I pulled off the rear wheels, loosened all the spokes then proceeded to systematically tighten them to spec. So far so good. Both bikes now have a few more hours on them and we haven't lost a spoke.

Gas Cap Sticks A few races ago, I came into the pits for fuel, I reached down to remove the gas cap. I had some arm pump and did not have all the feeling in my hands. The KTM gas caps are notorius for sticking and now combined with my hands being numb made it really difficult to remove.

KTM uses a really soft rubber in order to maintain a good seal between the cap and the tank but the tradeoff is that it sticks to the plastic tank especially when warm. The solution turned out to be very simple. Apply a thin layer of grease to the rubber, any grease will work. Try it, the cap will come right off. You may have to clean and re-apply every now and then but at least it will come off when you need it to.

Hope these tips help, if so, let me know and feel free to share any tips you may have.

Rob Swan
Swan Racing

Why you should not attend Danny Walkers American Supercamp

Why you should not attend Danny Walkers American Supercamp

My passion is motorcycles. Shiny bikes, dirty bikes, fast bikes, slow bikes, Japanese, American, European, I don't care. I just like everything about two wheels and a motor and now that I have a kiddo with the same personality disorder I have a partner in crime. We are very fortunate that we can spend a good portion of our time traveling around the country racing offraod and motocross. This has allowed us to experience some amazing tracks, promoters, and coaches. None of whom do this for money, because there isn't any.  So I can speak from experience and with this said I am going to give you some very good reasons to never attend Danny Walkers American Supercamp.

1) You are way too cool to be spend two days riding around a Rodeo arena on a Yamaha WR 125 four stroke. 
With a whopping 10 hp and antiquated stopping power this bike combined with the task you have been given will challenge you to the core. We were given the option of a 230cc after starting on the 125 and in two days not one person opted for the 230.  And no, you can't bring your own bike.

2) You have a really cool kit and you don't want it to get dirty.
Unless you have Superhero Antigravity powers, your kit (and your butt) is very likely to be making contact with the arena.

3) You cannot handle being called a sissy.
If you aren't willing to step out of your comfort zone in the pursuit of improvement Danny and his staff are going to be all over you and no one is immune.

So if you are still here after reading all that, you are in for a treat, however the benefits will not be readily apparent.
After about an hour of classroom instruction it was

time to saddle up and give it a shot. My first few laps around the worlds most basic oval track

Bodie The Kid working on his form

attempting the technique and lines that we had been taught had me convinced that I had absolutely no idea how to ride a motorcycle. I had never felt so awkward on a bike. What Danny was teaching was foreign to me and the other attendees. His style is based upon flat track racing and the skills that it takes to be proficient.
The majority of the class was filled with road and enduro racers of all skill levels. So what were we doing at a flat track camp? The skills and more importantly the thought process that Danny and his staff teach will change everything you think about riding a bike. Is it directly applicable to other disciplines? Yes and No.  The skills themselves are really just another tool in your toolbox but the mechanics and physics of what you are taught allow for you to directly apply the knowledge to any other discipline.
After the third session of drills I did start feeling more comfortable and becoming more proficient with my lines and finally getting that beastly 125 under control. In two full days I don't think I ever went over 12 mph nor did I need to. This isn't about going fast, it's about doing it correctly and more importantly it is about changing how you think.
Danny is now in his 20th year of running American Supercamp. His camp teaches about 600 students a year. His student roster includes many pro racers and National Champions in all disciplines and some more familiar names including Travis Pastrana, Kendall Norman and Keanu Reeves.
Danny is very accomplished himself but readily credits much of the program development to world class athletes that have helped him develop Supercamp. Although the technical program has been a combined effort of many, the entertainment value is 100% Danny. Danny's personality, sense of humor and anecdotal stories are probably worth the money all by themselves. His lighthearted style and sense of humor keeps you in the game even when he's calling you a sissy.
The knowledge and skill that my son  Bodie The Kid and I came out of this camp with was worth way more than the money spent. American Supercamp travels around the country so there is no reason not to attend.  You can check out the program and schedule at the website but do not hesitate to give Danny a call if you have any questions.
AmericanSupercamp.com

Rob Swan
TextInteractions.com
Race Communication Simplified.

A solution to the KTM Mini clutch issues

As those of you who read my blog know, I mostly write for the entertainment value and pretty much never write anything that has any practical application to anyone. However, I am going to make an exception.

My son races in the 50cc class of the WEBE Hare Scramble series and loves it. He rides a little KTM which has been a great bike except for one thing, the clutch. KTM builds a great bike but the stock clutch is horrible. It overheats and boils over if he is doing slow speed drills, trail riding, or anything where there isn't massive air flowing by the engine. It takes a long time for it to hook up coming out of corners and the longer he rides the worse it gets. Numerous adjustments and different coolants and oils never really made much of a difference. The clutch was the Achilles Heal of the KTM but I did find a solution.

The solution turned out to be an aftermarket clutch made by IRP. The clutch is smaller in diameter, one pound lighter, and uses a completely different (and way more effective) system to engage. All of this adds up to a clutch that works incredibly well and allows the crankcase to hold an additional 80 cc's of oil.

After testing it this weekend by having my son do everything that would have overheated his previous clutch, ie..slow speed drills, hard cornering, and even technical trail riding the IRP performed flawlessly. No overheating, no fading, and according to my son, it needed much less throttle in order to engage coming out of corners.

If you have a mini KTM and are as frustrated as I was, it might be worth your while to look into replacing that clutch. I'm sure you can get them directly from IRP, however, I went through Mike who distributes for IRP. I highly recommend him as he has a junior racer himself so he has been through the same things as the rest of us Mini Dads. Mike has a wealth of information on this clutch and KTM Minis in general. Give him a call, he is always more than eager to share his knowledge and get you the clutch you need.
Mike- 760-802-7374 or email him at krmx_ind@live.com

Update: After writing this article the clutch had a major malfunction and basically disintegrated. I was going to remove this article completely but decided to update it instead because I do still believe in the product. 
For some unknown reason all the abrasive material on the clutch plates wore off rendering the clutch useless. 
I honestly do not know if it was operator error or a manufacturing defect. However, one call to one of the Techs at IRP was all it took to resolve the issue. I sent in the defective clutch and a new one was sent back to me with some suggestions on what oil to use. Apparently different oils have different boiling points and IRP recommended a turbine oil called Aeroshell 500. This particular oil has a boiling point of 500 degrees where a normal ATF will boil off at 300. Big difference. 
The stop and go of technical trail riding may have also contributed to the demise of the original clutch so this bike is strictly used for racing now. The clutch has now been through a half dozen races and numerous practice sessions and is still going strong. 

Rob Swan
TextInteractions.com
Race Communication Simplified

Nobody Wants A Cranky Trophy Girl.

When you watch a pro motorcycle race on TV, you are watching a very polished event. The TV cameras are placed in just the right spot to make all the racers look great. Racers flying through the air in shiny new riding gear. Well dressed and well paid pit crews with all the coolest tools, and of course a pretty trophy girl to hand you your trophy for a job well done.

I so wish the above description was the norm for a racer like myself, but the reality is far from that. To start with, there is no TV, but there is usually an official photographer. The photographer's job is to hind behind a turn or a hill so you have no idea he is there, then snap a photo of you when you least expect it, usually at the most inopportune moment, like when you are standing up with your hand down the back of your pants trying to fix a wedgie.

My gear is far from shiny, unless you consider that Gorilla duct tape I use use to hold my knee guards together, part of my gear. Something about Gorilla duct tape, no matter how dirty it gets it seems to always be more shiny then anything else I have on.

My pit crew is not paid as it always consists entirely of friends or family. So when they overfill my tank and soak my crotch with 91 octane, I really can't complain too much otherwise I will be doing it myself the next race. But, it's not all that bad, once the excruciating stinging pain subsides, it does have kind of a cooling effect.

Now I'm not saying we don't have a pretty trophy girl in the series I usually race, she's very cute, but she is the promoters daughter and she is only four years old, so if the awards happen to be during nap time we will be doing without a trophy girl for that particular race. I guess we could wake her up for the awards ceremony but then she would be cranky, and nobody wants a cranky trophy girl.

Rob Swan
Qualifying Broker
Swan Realty
SwanRealtyRedRiver.com

Cute Girls at the Dirt Bike Race

Let me be clear about this, That cute girl you see wandering around the pits is not available. That is another racers girlfriend. In the entire history of the world, Never has a cute girl randomly wondered out to a Dirt Bike Race to see if she could meet someone. If you want to be involved in an activity where this does happen you should take up Surfing or learn to play a Guitar. 

Rob Swan
Qualifying Broker
Swan Realty, Red River, NM
SwanRealtyRedRiver.com