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  • Coach Robb

    10 Body Indicators That Tell You When to Workout & When to Back Off!

    By Coach Robb

    TIME TO REST - Pay attention to these 10 body indicators to gauge when to work out and when to back off!   If you don’t take time to rest and recovery, your body wont adapt to the stress of training and racing – and as a result you won’t get stronger or faster. If you neglect recovery for too long, you will start to lose strength and speed.   Here are some symptoms to look for: First your sleep patterns will be off (tired and you can’t sleep, restless sleep, etc.). Second your energy levels will be negatively affected. Third, you will begin to get sick more frequently (and take longer to heal from the virus). Fourth, your appetite will become suppressed.

    Remember, over training is not applicable only to elite athletes and professionals, recreational athletes have to balance, personal, professional, bills, children, inadequate sleep, etc. which is what makes recovering from your workouts and racing even more difficult.  
    Symptom Evaluation
    See if you are experiencing any of the following symptoms:   Symptom #1-Body Mass
    A 2% drop in weight from day to day indicates a body-fluid fluctuation. More than likely, you didn’t hydrate enough to offset heat, humidity, intensity and duration. Dehydration negatively impacts both physical and mental performance and could compromise the quality of your next workout or race.   Symptom 2-Elevated Resting Heart
    An elevated resting heart rate is a significant indicator of stress within the body. An elevated HR indicates that your nervous system is in that “fight or flight” mode which results in elevated hormone levels to provide more oxygen to the muscles and brain. Your body doesn’t know the difference between and physical and psychological stress. A hard day at work and/or a hard workout or race both require additional recovery protocols.   Symptom 3-Sleep Quality: you wake up and don’t feel fresh.
    Quality sleep: falling asleep quickly, deeply and staying there for a long period of time will allow your body to release the much needed growth hormone (hGH) necessary for rebuilding muscle and burning body fat. Several low quality nights of sleep will decrease your reaction time, immune system, can cognitive functions – not a good scenario when it comes to quality workout or high end performance on race day.   Symptom 4-Hydration: your urine is dark yellow
    Unless you are taking B vitamins, a dark colored urine can be an indicator of dehydration. Your urine is an easy indicator of your water levels throughout your body.   Symptom5-Energy Levels are Low
    Honesty is the key here. You know the difference between being tired and having low energy. Being tired is about recovering from yesterday’s workload. Being low on energy is a at a completely different level. Athletes think they can block out signs of fatigue and push to the next level of fitness, performance just doesn’t develop in this environment.   Symptom 6-Mood State: your moody (and even cranky).
    When your body is overwhelmed by stress (training, racing, work, family, etc.), it produces the stress hormone cortisol that can cause irritability and/or anxiety. Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when depleted. Crankiness means not enough recovery.   Symptom7-Sick Frequently
    Any illness or even a woman’s menstrual cycle, will increase your need for energy to refuel your immune system, which is having to work overtime. This translates into fewer resources available for recovery from training.   Symptom 8-Pain: your excessively sore or have a nabbing injury.
    Whether you are sore from over worked muscles or have an injury that continues to linger is an indicator that your body needs more energy to put towards the repair, which extends your total recovery time.   Symptom 9-Performance is sub-par.
    This is a subjective measure of workout quality, not quantity nor intensity. If you perform well on a particular workout, you would rate that workout as “good”. If you have a sub-par performance or feel like you are struggling to complete that same workout, you would rate that workout as “poor”. Trending workout quality – multiple poor workouts in a row – is one of the easiest ways to identify the need for more recovery.   Symptom 10-Oxygen Saturation: low oxygen levels.
    The amount of oxygen in the hemoglobin of the red blood cells can be measured and is thought to be an accurate assessment of recovery because of the association of high oxygen saturation levels and higher energy levels.   Evaluation Time: count how many of the above symptoms you have experienced over the last week and then compare this against the following:
    0-1: Green Light: you are recovering adequately and can maintain your normal volume and intensity
    2-4: Caution: You can complete your hard workouts; however, cut the workout short if you are struggling to complete the first couple of intervals after a long warm up
    5-6: Warning: This is the zone where you are close to tipping the scales and becoming over-worked, sick and injury prone. You need to add a second rest day to your week
    7-10: Danger: You are IN the danger zone and need to take one week completely off (no sport specific training); increase your high quality food intake and take 2 hour naps each day.   If you want me an my staff to review if you should take a break from training and racing, please feel free to contact us at Contact@CoachRobb.com.
    • 2 comments
    • 3,797 views
  • Paul Olesen

    Help! - Bike Only Starts When Pushed

    By Paul Olesen

    Today I want to talk about a situation I hear all too often. Someone’s bike, whether it be a two-stroke or four-stroke, only starts when it is pushed.

    Before I discuss potential causes for this scenario, take a moment to think through the situation yourself. What mechanical factors would result in either a two-stroke or four-stroke only starting when it is bump started?

    In either case, the reason the engine is able to start when it is push started is because it is able to build more compression than it otherwise could when it is kicked or the electric starter is engaged. More compression is achievable because the cranking RPM is higher than what’s possible with the aforementioned starting methods. With a higher cranking RPM for a four-stroke, more air will fill the cylinder on the intake stroke, and for a two-stroke the scavenging process will be improved. With this being the case we must look at reasons why the engine is struggling to build compression in the first place.

    Starting problems specific to four-strokes:
    1. Valve seat recession - When a valve seat wears out and recedes, the valve moves up towards the camshaft. This leads to diminished valve clearances and if left to run its course, the valve and shim will bottom on the camshaft’s base circle. This can prevent the valve from seating and make the engine hard to start. 2. The valve is bent - A valve with a serious bow to it may get jammed up inside the guide and not return all the way back to its seat. Bent valves typically result from an over-revved engine where the valves contact the piston. Valves can also bend to a lesser extent if they were mated to valve seats that were not cut concentrically to the guides, or they were paired with worn seats.

    3. The valve stuck in the guide - This is usually due to the engine overheating. When the engine overheated the clearance between the valve and guide diminished which caused metal to transfer from one part to the other, ultimately ruining the surface finish on one or both parts. Once this happens the valve may be prone to sticking in the guide until the engine warms up. 4. The valves and seats do not seal well - Worn valves and valve seats can compromise the seal between them. Valve and seat wear is a natural part of running an engine but can also be accelerated by ingesting dirty air.

    Starting problems specific to two-strokes: 1. The reed valve is worn - Reed petals that don’t close all the way, are chipped, or bent will not allow sealing of the crankcase and efficient gas flow up from the crankcase into the cylinder.

    2. An engine seal or gasket has failed - A two-stroke engine requires a well sealed crankcase and cylinder in order for it to scavenge gases efficiently. A worn crank seal, leaky base gasket, or problematic power valve seal can all make starting more difficult. Two and four-stroke problems: 1. The piston rings are worn - Worn piston rings will allow compressed gases to escape past them. 2. The head gasket or o-rings are leaking - Usually a leaking cylinder head will be accompanied by white smoke if coolant is being pushed into the combustion chamber, by coolant being blown out the radiator, or both.

    I hope you found this rundown of potential problems useful for diagnosing bikes that like bump starting over a kick or the push of a button. Can you think of any other problems that would lead to lack of compression? If so, leave a comment and share them. If you liked this post and want more technical info, check out my book, The Four Stroke Dirt Bike Engine Building Handbook. In it you will find over 300 pages of technical knowledge to help you get off on the right foot when rebuilding!

    - Paul
      Amazon DIYMotoFix.com  
    • 17 comments
    • 1,804 views
  • scottiedawg

    Turning Stones vol 1

    By scottiedawg

    The official ride video...Make sure to watch in HD The day started by waking up in a lavish hotel room at the Aranwa Resort in Urubamba, Peru. I had a couple of hours to eat breakfast, gear up, and drive across the valley to another fine hotel to meet up with Imad.

    A month prior, I received an email inquiry about running a one day hard enduro tour. I was available for the dates, so I began discussing the options for the tour. What I found out was that Imad, who lives in Dubai, was vacationing with his wife. He had come up with a brilliant plan to offer a full day at the spa for his wife which in turn allowed him to take advantage of another type of "SPA." Brilliant!

    Normally, I begin the tours from our headquarters in Cusco, but in this case, I was able to accommodate by starting at Imad's hotel in Urubamba. This gave me an excuse to bring my entire family to the valley, put them up at a nice hotel complete with all the fixings, and combine it with a one day enduro ride that has kept a smile on my face for days. I hung out with my family when I was at the hotel, then snuck out for a ride with Imad, then returned to spend more time with the family. Perfect!


    A couple of happy fellas I arrived at the Tambo del Inca, one of the finest hotels in Urubamba. I unloaded the bikes, prepped the lunches, warmed everything up, then headed into the lobby to find Imad.
    There he was with his happy wife who was about to be pampered for an entire day at the spa. She couldn't have been more happy. Imad was stoked to be able to enjoy Peru on a dirt bike. A win-win in my book!

    His wife made sure that I was legitimate. She was a bit concerned about me bringing him back in one piece. She mentioned the fact that there are two young kids who have a special relationship with their dad. I also fit that scenario, so I piped in my story to appease his wife that it was indeed my plan to bring Imad back alive and in good condition.

    Within minutes, Imad and I found ourselves mounting up on the two Husqvarna TE 300's. The trail head, just a minute away from the hotel was screaming for us to come try her out.
    The trail started out with a daunting strip of tight rock walled single track that resembles a jungle tunnel. It wasn't raining at the time, but it was extremely wet from the rain the night before. Imad pounded out the section with a bit of wonder about whether or not the rest of the day would be similar. I think it scared him a bit. To his pleasant surprise, I explained that it's not all as difficult, but that we would face countless obstacles in the days ride...But not to worry, it would all be worth it.


    Just a little rocky section to play around on We continued to work our way up the canyon with a goal of reaching the lower lake. I figured it would be a worthy goal to reach the lake, have lunch, then work our way back down the valley.
    Along the way up, we encountered numerous switchbacks, rock gardens, open meadows, creeks, and many a wet alpaca poop pile. The ride was just what Imad had hoped for.
    As a guide, I never know how people will do with the altitude. It can be a butt-kicker for some, and for others, it hardly makes a difference. With Imad, he struggled with it at first, but somehow caught a second wind as we reached the bottom of the last big obstacle before the lake. It was a rocky staircase climb that typically wreaks havoc when its dry, but this time it was soaking wet. We had  our work cut out for us.

    Like two mules, we worked up a good lather climbing up each of the rock steps. I made sure to tell Imad that the view would be worth it. Within a few minutes, he had the opportunity to agree with me. The view was just what Imad needed. In fact, he was so stoked about the view that he told me he wanted to try to reach the upper lake. We had plenty of time, so why not?
    Taking a break! The stakes go up on the route between the lakes. The terrain we saw below the first lake was only a warm up. Imad confirmed that he was indeed ready to give it a shot. Atta boy!
    The coolest part of the section is a waterfall that cascades down the mountain as the trail goes right through it. Check out the video if you want to see what I mean! We worked our way through the water, up a number of tight rocky switchbacks, and finally through a stand of scary red-barked trees where one would expect to find a creepy murderer with an axe. The ride is so fun that you forget the altitude. Just past the forest was the final climb before the upper lake. Imad was feeling his oats at this point. We crested the top to discover a sight to behold; The upper lake.
    It's absolute beauty. It was a perfect place to eat our lunch, take a million pictures and get ready to ride around the side of the lake to an untouched area where a dirt bike has never been. That is always a special treat that I can do for my customers. There are hundreds of places like that which can be explored on my tours.


    The upper lake never disappoints...well worth the effort! A bit of food and drink, then we mounted up and began a fun trials type of terrain complete with granite rock slabs, bright green grass, tons of mud, and views that continued to blow us away. We played around for a good hour until it was time to begin our descent to the bottom of the valley.

    Although it is the same trail, it seems like a different valley and route altogether. The downhill is sketchy. It's fast and rhythmic, but there are so many places to find yourself on your face. We experienced a couple of crashes, but coming down provides such a thrill...in fact, it's that type of thrill that keeps me riding. Pure smiles all the way down.


    A little ride through a waterfall We made it back to the hotel with nothing left in our tanks. No gas, nor energy. Completely smoked, but so satisfied! Another typical ride in the Andes of Peru! Make sure to check out the ride video to see what I am talking about. I can't wait to share another one next time around. Stay tuned and make sure to follow the blog so you can see the next post when it comes out.

    Until the next one,

    Scott Check out more of our hard enduro videos on our Youtube channel at MotoMission Peru Dirtbike Adventures.  
    • 5 comments
    • 1,098 views
  • Paul Olesen

    DIY Piston Ring Compressor

    By Paul Olesen

      Today I want to share a quick tip with those of you who are working on your own engines but just can’t justify buying a set of piston ring compressors. It’s entirely possible to make a perfectly good ring compressor from materials you can get at the hardware store. All you need is some plumber’s pipe hanging tape and a hose clamp that is sized according to your cylinder bore.

    To construct a DIY ring compressor from plumber's pipe hanger tape you will need to determine the length of tape required. This is easily done using the following equation for calculating the circumference of a circle. Length of Tape Required = Piston Diameter x π (Pi) When the tape is wrapped around the piston tightly, the final length may need to be reduced slightly so that the ends don’t butt together. Once the tape has been cut to length, make sure whichever side of the tape will be contacting the rings is smooth and free of little plastic burrs that could catch the rings.

    Simply lube up the tape, tighten down the hose clamp, and you are in business.



    Do you have a tip that makes compressing rings easier or cheaper? If so, leave a comment below! - Paul

    If you enjoyed this tip and want access to more like it, check out my book, The Four Stroke Dirt Bike Engine Building Handbook. On the fence about the book? Check out what other riders are saying: Thumper Talk Review

    Available at: Amazon.com DIYMotoFix.com  
    • 10 comments
    • 1,135 views
  • Paul Olesen

    What Spare Parts Do You Bring To The Track or Trail?

    By Paul Olesen

    With warmer weather and the riding season around the corner for many of us, I wanted to cover a topic that can either make or break an event. Whether you’re competing in a racing series or traveling to the track or trail, let's talk about event preparedness. More specifically, what spare parts should you keep on hand? Plus, what methods do you use to keep your spares organized?

    Honestly, I struggled with organization until I started working on this post. I had no method to my madness. Every time an event came up I’d do the same thing; throw a bunch of stuff in a box or the back of my van and head to the event. The sad part is I now realize this was a weakness of mine for quite some time, but didn’t do anything about it! Maybe you can relate?

    I finally said enough is enough. I don’t throw my tools in a cardboard box when I go to a race, leaving what I bring to the fate of my memory. So why would I do that with the spare parts I bring?

    I started solving this problem by compiling a spreadsheet detailing what spare parts I keep on hand for ice racing and hare scrambles. I realize that each discipline will differ and may have niche parts that should be kept. The goal here is not to definitively define what spares one should keep on hand, but to have a conversation and provide a resource that can be used to help people get set up based on their own needs.

    Once I took inventory of everything I felt I wanted to bring to a race, I went to Menards and went hunting for the perfect organized storage bin/toolbox. Here’s what I ended up with:



    Naturally, once I returned with the toolbox, my list grew and I probably need to go back for a bigger one. I intend to store a copy of the spreadsheet in the tote so I can keep tabs on inventory and know exactly what I have available.

    Should I get another bike, this system is easily replicable and my plan is to get another organized toolbox that goes with it.

    This system is how I went from being an unorganized “throw it in the van at the last minute” rider to a more relaxed well prepared rider. I’d love to hear how you handle event readiness, what you bring, and how you keep track of it. My hope is that by sharing our strategies we’ll save someone the misfortune of having a bad day at the track or trail. Perhaps I'll even end up with more things I need to add to my list.

    -Paul

    If enjoyed this post be sure to follow my blog and sign up for my newsletter!
    DIY Moto Fix Newsletter      
    • 16 comments
    • 794 views

Our community blogs

  1. Hello ThumperTalk readers! It’s been a while, and a lot has happened! My absence hasn’t been a negative time, but rather a time of building and preparation for the success I had just a few days ago. As I said in my previous entry, things are always likely to change, and I’ll talk a little about that too. Let’s get to it!

     

    In the weeks leading up to the largest amateur national, Loretta Lynn’s, the preparation was nothing short of busy. Working three 12- hour days in the Florida heat, the other day spent either on the bike training with, Ricky Renner, in the gym or on a road bike. One thing I hadn’t thought about, I hadn’t been on an amateur national gate since November 2015, and I was competing in two of the most competitive classes at the ranch. However, a little bit of ignorance was bliss, and it allowed me to come in with a level of confidence to start the week and only get better.

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    Loretta Lynn's Amateur National, College 18-24 Moto 2, Photo by MEPMX

    At the ranch, the usual ups and downs of competition is an understatement. However, I found myself able to walk away with my head held higher than ever, accomplishing many firsts and doing it was more awesome than I could’ve imagined! In the 250A class, if something could go wrong, it did. A nasty get-together with another racer over a jump – first moto, a fried clutch – second moto, and a flat tire in the fourth lap third moto, it would’ve been enough for some folks to give up and go home. On the opposite side of the spectrum, it seemed like everything went right in the College 18-24 class. It was in this class that I got my first ever podium moto finish, moto win, and overall podium at Loretta Lynn’s! 5-3-1 for 3rd overall! B) 

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    Loretta Lynn's Amateur National, 250A Moto 2, Photo by MEPMX

    This year was very different from the rest. With the guidance of Renner, and my long-time wrench, Amish Sam, we came into things with more strategy and well-thought out plans for success, rather than “just go for it” mentality.  I am not an inside starter… but this week was different. The slight disadvantage of a 250 against 450s, I had to get a good start to set myself up for the rest of the moto, rather than trying to get a holeshot from the center of the starting line and putting myself in a spot to potentially get pinched off and shuffled to the back. We made a few bike changes throughout the week, different gearing, different piston, and new mapping (big thanks to Doug @ Kawasaki for helping me). More than anything, I was open-minded to achieve the success I wanted along with hard work and effort it ultimately created the scenario for success, and more confidence which allowed for greater accomplishments.

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    Loretta Lynn's Amateur National, College 18-24 Moto 3, Photo by Ricky Renner

    I believe the most exciting thing that happened last week was the last moto of the week, College 18-24, when I had my first ever moto win at Loretta Lynn’s! Perhaps you have experienced the feeling when you are leading, thoughts of, “just stay up”, and there’s a good chance of caving under the pressure. I went from 6th to 2nd in about 3 turns, and from there I passed into the lead by the 3rd lap finishing 8 seconds ahead of second place. When I passed into the lead and started to pull away, there was no sense of “don’t go down”. Instead, I was feeling confident and pride in myself. It felt like it was another day doing 20-minute motos… just nailing the lines, clicking off laps, in control, and CALM. It was at that moment I realized, that this is what I have trained for, all the preparation, to be in first place, at the most prestigious race of the year. To feel calm and comfortable in the most coveted spot. How awesome to be at the highest level in amateur racing of the year, leading the race, and feeling like it’s another day at the office, the sense to just keep it flowing! Going forward with this new confidence, I believe is a great stepping stone for further accomplishments at other national events and even into professional racing. I just had to have the breakthrough and get the momentum going!

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    Loretta Lynn's Amateur National, College 18-24 Moto 3 Win & Awards Ceremony, Photos by Ricky Renner

    As mentioned in my last blog, plans change.  I will be staying amateur another year. This decision has been unanimous with those who support me. I have missed a full year’s worth of gate drops, training and practice, and want to give myself adequate time to fully re-integrate back into the top level of amateur racing/competition. When I go pro, I want adequate support behind me, and to have all the tools necessary to create waves, and go in with the speed to be competitive off the gate drop.  I will continue to document my journey in the A class, Arenacross run, and further. Be sure to check in and click the follow button for future blogs! We are always keeping it interesting in the Meshey camp.

     

    I want to thank everyone who helps me along this journey. Wouldn’t be able to do what I do without all of you! Jimmy, Mike, and Eddie at Cycle Springs Powersports, Chris and the whole crew at Race Tech, Erik at Boyesen, ThumperTalk, Mike at FLY, Brad at EVS, Dien at Acerbis, Rich at EKS (X) Brand goggles, Rob at Dunlop, RoostMX Graphics, Simon at Mika Metals and DT1, MotoSeat, Kevin at Tamer Holeshot Hookup, Gregg at Lynk’s Racing, Dale at Bulletproof Threads, Andrew Campo, Ricky Renner for stealing my candy, Amish Sam, Momma Meshey, Keith, Amanda, Adam, and Lauren. Also, a huge thanks to everyone at USF Health, especially Dr. Tabatabian and Dr. Welsh for bringing me back to good health! Also, I look forward to my future with Wiseco, big thanks to Al and Kevin over there!

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    Photo by Ricky Renner

  2. Today I want to share some pointers on preparing new or re-plated cylinders that will help ensure your engines run stronger and last longer. Plus, I've got an update on the two-stroke book I've been working on that I'd like to share. Let's get started!
     

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    A Universal Concern
    First, both new and re-plated cylinders must be cleaned prior to assembling. Normally the cylinders will arrive looking clean, but looks can be deceiving. I have no doubt that the factories and re-plating services clean the cylinders as part of their processes, but I highly recommend cleaning the bores a final time prior to use. Shown below is a new Yamaha cylinder that I extracted quite a bit of honing grit out of.

    Dirty cylinder


    If left in place, the honing grit will ensure that the piston rings will wear out faster than they need to, so be sure to take the time to properly clean new cylinders prior to assembly.

    What’s the best way to clean the cylinder bore?
    Start by using warm soapy water and a brush to clean the cylinder. Take your time and be thorough.

    Cleaning sequence

    After the majority of the honing grit has been removed switch to automatic transmission fluid and a lint free rag for one final cleaning.  

    As a test to check cleanliness, rub a cotton swab against the cylinder bore. If the swab picks up any debris and changes color, your cleaning duties are not over. The swab should be able to be rubbed against the bore and remain perfectly clean.
     

    Two-Stroke Port Dressing
    For two-stroke owners, the second item I want to bring to your attention is port dressing. Port dressing is a term used to describe the process of deburring/breaking the edge at the intersection of the cylinder plating and the ports in the cylinder. During the plating process, plating usually builds up excessively at the edge of the port and must be removed after honing. Proper removal is critical to ensure acceptable piston ring life.

    port dressing

    Manufacturers and plating services will break the edge in different ways and to different magnitudes, which ends up being a whole other topic. The important thing is to ensure that any new or re-plated cylinder you use shows visible signs that the port edges have been dressed. A dressed port edge will be easy to spot because it will feature a different surface finish than the cross-hatch created from honing. This is easily visible in the image shown above. Many port dressing operations are done manually so some irregularity in the geometry will usually be present. If there is no visible edge break on the port edges, I would be highly suspicious and contact the service that plated the cylinder or sold the cylinder and confirm with them if a step was missed. Typically a chamfer or radius in the .020 - .040” (0.5 - 1mm) range is used.

    Two-Stroke Power Valves
    Lastly, it is possible that some of the power valve components, such as blades or drums, will not fit correctly on cylinders that have been replated. This is because the plating can occasionally build up in the slots or bores where the power valve parts reside. Prior to final assembly, be sure to check the function of the power valve blade and/or drums to ensure they move freely in their respective locations within the cylinder.

    If plating has built up in a power valve slot or bore, it will need to be carefully removed. To do this, appropriately sized burs for die grinders or Dremel tools can be used. If one is not careful, irreversible damage to the slot or bore can result. When performing this work proceed cautiously or leave it to a seasoned professional. Burs for the job can be difficult to track down in stores, but are readily available online from places like McMaster-Carr. When purchasing burs, be sure to pick up a few variants, such as rounded and square edged, designed for removing hard materials.

    The Two-Stroke Book
    From February to March we photographed the entire book. From April onward we have been formatting and proofreading. Needless to say, we are in the final stretch! If you want to stay updated on the moment the Two-Stroke Dirt Bike Engine Building Handbook is ready for pre-order, sign up at the link below. We can't wait to get this book out the door and into your garage.
     

    Sign Up for Updates on the Two-Stroke Book

    Thanks for reading and have a great rest of your week!

    -Paul

  3. "While at Machu Picchu, one of the seven wonders of the world, Ryan was counting down the days for our dirtbike tour." Todd explained just moments before heading out on the trail.
    It's hard to look down upon the Andes as you fly into the Cusco valley, and not have your mind blown with the enormity and vastness of the terrain below the wings. If you are crazy passionate about dirtbikes, it's even more mind blowing to imagine riding it on two wheels. Todd and Ryan joined up with Scott Englund of MotoMission Peru for a custom three day hard enduro ride. The ride catered to their skill levels, journeyed across the type of terrain that the boys wanted to ride, and filled their minds with hundreds of unforgettable images of Peru. Each teetered on the edge of comfort as Scott managed to push them beyond their norms of riding in Colorado.

    The official tour video...Check it out!

     

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    Toothbrush anyone?

    "There is something special about leading a father son duo into the back country." Englund said as he explained how his own father bred a bit of adventure in his own heart. "I get people from every corner of the planet. They are all awesome peeps, but to share this experience with Todd and Ryan, that's a thrill."

    Three days of exotic dirtbiking. Beginning at Englund's home, the trail begins just minutes from the garage. "No trailers, you'll see what I am talking about. You won't even have time to warm up before we hit the trail." Englund explained.

    What goes on inside of Motomission is nothing short of a dream. Scott has been running MotoMission Peru for a number of years. He is a social entrepreneur who gives 100% of the profits of the business to charity. His family is supported by a number of people and/or businesses who believe in his mission. Sponsors have supported MotoMission with equipment and gear. The marketing arm of the business are happy customers that tell others about the experience and share the included tour video via social media.

    Scott does what he loves to do. Riding dirtbikes, exploring new areas, cinematography, adventure, travel, serving others, business...It all fits his lifestyle. You can see it in his smile when he hands over the bike to you at the beginning of the tour.

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    So many views!

    "I've got the coolest gig on the planet!" Englund states. "In my wildest of thoughts, I couldn't have dreamt up a better situation. I live here with my amazing family, all who ride, and I get to do what I love to do, while giving it all away."

    It's not all happy and easy.  "It really sucks when you have to haul a bike out of a canyon in backpacks."  recalled Englund of a time when a customer launched a bike off a ledge so steep and deep he couldn't see where the bike had landed.

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    Good times with Dad!

    Todd and Ryan got the full package. Englund was able to lead the men into an unforgettable riding experience like they had never imagined. Beyond tired, they had to make it to the next town for the night. They rode a section that is typically a two day ride, all in the scope of one day and a little bit of night. "My hand is so tired I can't squeeze the clutch anymore."  Ryan said as the cramping in his forearm curled up his hand.

    When it comes to an exotic dirt bike adventure, MotoMission Peru has the holeshot.  With countless untouched routes, an epic landscape, and a personable and capable guide, you owe it to yourself to check out this little gem in the Andes.

    You can reach Scott at Scott@motomissionperu.com to find out more about tours and riding in the Andes. He is always ready to talk shop!

    Also, don't forget to "FOLLOW" this blog if you want to have access to MotoMission Peru's new posts and videos. :applause:

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  4. It has been a few years now since Lance Armstrong appeared on TV and admitted to his, and his teams, use of performance enhancing drugs (PEDS).  To say that there was an awareness of PEDS influencing the race results of the Tour de France is an understatement; however, to the extent that past racers and champions have admitted to using PEDS (both regarding the type and amounts) is frightening.  In this article, I thought I would provide a recap of the most popular PEDS and how you can get the same performance results in a healthy and natural way. 

    Note: Your body produces these substances naturally in the body, the key to optimum health and performance is to maintain a high quality & quantity of healthy blood through clean eating and controlled training efforts (volume, intensity and frequency).

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    Drug: Erythropoietin (pronounced, ah-rith-ro-poy-tin, and abbreviated, EPO)

    What EPO Does Within the Body

    Erythropoietin (pronounced, ah-rith-ro-poy-tin, and abbreviated, EPO) is a relatively recent entry into the deceitful pursuit of glory. EPO is a protein hormone produced by the kidney. After being released into the blood stream it binds with receptors in the bone marrow, where it stimulates the production of red blood cells (erythrocytes). Medically, EPO is used to treat certain forms of anemia (e.g., due to chronic kidney failure). Logically, since EPO accelerates erythrocyte production it also increases oxygen carrying capacity.

    Side Effects of EPO: Death

    In the 1990s, there was a spate of sudden deaths associated within the cycling world associated with EPO: Marco Ceriani (16 years old), Johan Sermon (21 YO), Fabrice Salanson (23 YO), Marco Rusconi (24 YO), Jose Maria Jimenez (32), Denis Zanette (32 YO), Marco Pantani (34 YO), Michel Zanoli (35 YO).  This negative publicity was at least part of the reason for the clamping down on EPO use, which was rampant at the time. 

    The reason that EPO, and transfusion blood doping, is dangerous is because of increased blood viscosity. Basically, whole blood consists of red blood cells and plasma (water, proteins, etc.). The percentage of whole blood that is occupied by the red blood cells is referred to as, the hematocrit. A low hematocrit means dilute (thin) blood, and a high hematocrit mean concentrated (thick) blood. Above a certain hematocrit level whole blood can sludge and clog capillaries. If this happens in the brain it results in a stroke. In the heart, a heart attack. Unfortunately, this has happened to several elite athletes who have used EPO.

    EPO use is especially dangerous to athletes who exercise over prolonged periods. A well-conditioned endurance athlete is more dehydration resistant than a sedentary individual. The body accomplishes this by several methods, but one key component is to “hold on” to more water at rest. Circulating whole blood is one location in which this occurs and, thus, can function as a water reservoir. During demanding exercise, as fluid losses mount, water is shifted out of the blood stream (hematocrit rises). If one is already starting with an artificially elevated hematocrit then you can begin to see the problem -- it is a short trip to the critical “sludge zone”.

    Additional dangers of EPO include sudden death during sleep, which has killed approximately 18 pro cyclists in the past fifteen years, and the development of antibodies directed against EPO. In this later circumstance, the individual develops anemia as a result of the body’s reaction against repeated EPO injections.

    There are some other reasons why cyclists might be predisposed to sudden death - riding at high intensities when carrying viral infections (as pro athletes tend to do) is one of them. And, as Ryan Shay, and a number of other high-profile cases have shown recently, sudden death is a tragic, but not completely uncommon event. There are reports that Nolf’s cardiogram was normal, but even that are not a guarantee of health, because those tests can often miss the quite rare conditions that cause sudden death in athletes. Source: click here

    How to improve the quality & production of red blood cells naturally

    With a balanced diet of fresh fruits, vegetables and lean protein sources, your body will produce the blood chemistry necessary to perform at an elite level.  Determining the optimal amount of protein, carbohydrates and fats that an individual need for optimal health and performance is beyond the scope of this article; however, I want you to know how to create healthy red blood cells. 

    Natural Eating Solution: eat high quality protein along with high quality brown bread with real butter.  The protein will provide your body with iron (helps form hemoglobin which carries oxygen in the bloodstream from the lungs to the muscles & brain) and the brown bread will provide you B vitamins (also referred to as Energy Vitamins).  An additional benefit of eating protein and brown bread is that the bread with improve your absorption of the iron. 

    Drug: Human Growth Hormone (hGH)

    What HGH Does Within the Body

    hGH is stored in a pea sized ball called the pituitary gland and is the primary stimulus to muscle & muscle strength, bone growth & bone strength, tendon growth & tendon strength, injury repair and mobilization of body fat for use as energy.   

    Warning: this gets technical, but necessary to fully understand this process. 

    The key to overall health and performance is to stimulate your own production of growth hormone and you accomplish this by stimulating the pituitary gland correctly.  The pituitary is stimulated to release growth hormone by another hormone circulation in the brain called somatocrinin.  Levels of somatocrinin can be increased by increasing levels of brain neurotransmitters.  These neurotransmitters are the chemicals that carry information from one nerve to another.  Their activity constitutes your mind, your consciousness and dreams.  To increase neurotransmitters, you have to get the amino acids that influence them past what is called the blood-brain barrier.  This concept is beyond the scope of this article, but what needs to be discussed here is an amino acid, Tryptophan, which is a precursor of the neurotransmitter serotonin.  Serotonin is a compound that slows down brain activity during rest & sleep.  Shortly after you fall asleep, your pituitary gland releases a burst of growth hormone.   Source: Optimum Sports Nutrition, Dr. Michael Colgan.

    Side Effects of Synthetic hGH

    External side effects of synthetic hGH include: intense wrist nerve pain, diabetes, overgrowth of the facial bones, gaps between the teeth as the jawbone widens, development of a fatter nose, thickened bone above the eyes resembling an ape and excessive hair growth.  Internal side effects include stressed liver, thyroid & pancreas symptoms, diabetes and historically die prior to the age of 60. 

    How to improve the production of hGH naturally

    As mentioned above, the largest growth homone release occurs 30-60 minutes after falling asleep along with high intensity exercise (within moderate volume levels).  To take advantage of these normal physiological functions, racers need to increase the duration and quality of sleep and monitor exercise durations and intensity levels.  Ideally, racers should train twice daily, mid morning and early afternoon and take a nap immediately after training.  Remember, each time you rest, your body receives a burst of growth hormone naturally. 

    Natural Eating Solution: consume a high-quality smoothie that contains a high quality whey protein prior to sleeping and napping.  Research has shown that the production of hGH can improve by up to 300% when high quality whey protein is consumed before resting. 

    Drug: Testosterone

    What Testosterone Does Within the Body

    Testosterone has two distinct modes of action, androgenic (masculinizing) and anabolic (tissue building).  Up to a certain level of testosterone in your body, a level that varies widely with biochemical individuality, the androgenic action produces more maleness, broader features, more hair, deeper voice, and larger sex organs.  Along with it, the anabolic action produces larger muscles and greater strength. 

    Side Effects of Synthetic or Excessive Testosterone

    If you take synthetic or excessive testosterone, the androgenic action turns nasty (aggression, violent anxiety, paranoia, and manic-depressive reactions).  Additional negative side effects are irreversible baldness, overgrowth of the prostate, (which chokes the bladder and requires a catheter in order to urinate), acne (the blood fails to contain the excess hormone and overloads the sebaceous glands), impotence, shrinkage of testicles, cardiovascular disease and cancer. 

    How to improve the production of testosterone naturally

    Sleep 8-10 hours; eat high quality fruits, vegetables and high-quality protein.  Control your exercise intensity & volume to avoid over stressing your body. 

    Natural Eating Solution: eat foods that are high in boron, zinc, vitamin C, branched chain amino acids and maximize the release of growth hormone. 

     

    If you have any questions, comments, or suggestion for a future article, hit me up on the comments section below. I enjoy hearing from you. Oh, and don't forget to tap that "Follow" button so that you're notified when I post new tips on reaching your highest potential.

    Coach Robb Beams
    Complete Racing Solutions
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  5. KTM chose a paper air filter for the 690 Enduro R and Husqvarna 701 Enduro. But, is that the right filter media for your riding conditions? It very will might be! Paper flows great (when relatively clean), they are not messy to install, and you just toss em' when at the end of their useful life. But, how do they perform in dusty or wet off-road conditions compared to the more traditional oiled foam found on pretty much every dirt bike on the planet?

    I decided to give a drop-in oiled foam unit a try and wrote up a review that can be found at: 

    Give it a read and see what you think. If you have any thoughts, ideas, or constructive criticism, hit me up in the comments section below. If you're running the same Twin Air unit, add your review! We'd love to hear your experiences with the product. Or, share what filtering system you're running and what you think of it.

    Bryan Bosch, Steve Claus - #dualsportduo

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    Twin Air Drop-in Air Filter on a 2017 KTM 690 Enduro R

     

  6. I hope you guys haven't given up on our blog yet.  In this entry I'm going to tell you guys about our first meetings and how we decided on the purpose of our club and what we planned to do.  After becoming a Registered Student Organization, our original 6 members started to hold meetings to discuss the purpose of our club and the types of events that we planned to do.  The first goal on the agenda was to get out and do some dirt bike riding but.... there had to be something more to the club than six members going out to the desert and riding dirt bikes, so we set out to create a purpose or otherwise a mission for our club.  After lots of speculation in our first couple of meetings, we decided on the purpose of our club and what the members wanted to get out of being a part of the club.  The decided purpose of the UNLV Rebel MX Club is to grow the Motocross, Supercross, and dirt bike community on campus and to introduce new students to the world of dirt bikes.  Some of the events that we planned to do included: supercross viewing events, weekend ride days, camping trips and attending the supercross events in person.  In addition to these events we decided that we wanted to share our passion for dirt bikes and teach new students how to ride a dirt bike! We'll touch more on how we were going to execute all of these events in later blogs so stay tuned. 

    Thanks for reading!! Braaaaaap!

     

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    Sure, it's fun to put some laps in on a motocross track. But, you'll fall short of your potential if you're not using this key practice law of practicing important techniques separately. This is true for motocross cornering skills as well as motocross jumping skills. Did you know that riding really well requires mastering as many as 55 separate techniques, all laced seamlessly together?

     

     

    If you'd like more of my riding tips, browse my blog here on ThumperTalk or my website. If you'd like to be notified when I post new riding tips, subscribe by clicking the "follow" button (upper right). :thumbsup: