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
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 vacat
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
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 requi
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 t
In today's post, I'm very excited to share details about my new book,The Two Stroke Dirt Bike Engine Building Handbook. As with all of my blogs and technical resources, my goal has been to bring riders clear and concise technical information. My two-stroke book exemplifies this and puts nearly 300 pages of engine building knowledge at your fingertips.
I wroteThe Two Stroke Dirt Bike Engine Building Handbook to be an all-encompassing guide on engine building. From the moment there is do
MotoE is once again opening and expanding its amateur racing sponsorship program for the 2018 race season beginning November 20th2017.
Due to the success of both the MotoE Factory and Co-Factory Teams experienced in 2017, the 2018 sponsorship program will double in size and continue to consist of two levels of sponsorship: Full Factory & Co-Factory. Each rider chosen for the MotoE Factory Team (total of 6 riders) will receive 100% of their coaching fees covered (a $10,000 annual valu
During this show I answered the frequently debated question – “Should my maximum heart rate go up or down as I become fitter?”
I also outlined what an Energy Matrix is and how training with a heart rate monitor will make you leaner, stronger and faster in the shortest amount of time.
In addition to answering more listener questions, I also explained why strength training is a key component to improving your ability to burn fat, increase speed and reduce muscular fatigue.
As you capture more and more historical data, you are able to catch any deviations in your body’s ability to adapt to the stress of training.
By consistently tracking your daily resting heart rate you are able to “catch” signs of fatigue, stress and even illness early and adjust your training accordingly to minimize the grip of the virus or stress.
As a general rule of thumb, if your resting heart rate is up 3-5 beats over last week’s average, you need to keep your workouts strictly
In my last post, I shared details about how the two-stroke cylinder works, in today's post I want to provide an overview of how a performance two-stroke engine's exhaust system works.
Adding a performance exhaust system can be a great way to increase power and/or alter the power delivery of an engine. I would also argue that optimizing a two-stroke engine’s exhaust system is equally as important as ensuring the cylinder’s ports are correctly designed for the given application.
Over Training Indicators include: mood swings; craving of simple sugar; interrupted sleep; loss of libido; loss of body weight; suppressed appetite & elevated resting heart rate.
Once you have reached the point of over training and are experiencing associated symptoms, your satisfaction associated with training becomes less rewarding and ultimately affects other elements in your life (relationships, work, etc.) along with having a negative effect on your performance (which ironically m
Hard enduro has really developed rapidly here in Peru. In fact, it was just a few years ago when the first, what I would call legit race was held. The El Inka Hard Enduro entered the stage with a bang. After Jorge Nieto and Branko Bozovich of Lima, spent some time traveling around the world to participate in some of the hard enduro favorites like Romaniacs, Sea to Sky, Avandarocks, Ukupacha and so on, they decided to take a shot and organize the first hard enduro race in Peru under the umbrella
The October MotoE-Coach Robb Newsletter is now available for download. CLICK HERE and learn:
1. Planning for the 2018 season of riding and racing.
2. How much fluid should you consume on a daily basis?
3. How to build lean muscle mass?
4. Why you are exercising but still gaining weight?
5 How to deal with post race depression.
6. Difference between a pain site and a pain source.
7. The importance of building an aerobic base.
If you would like to
Frequently I discuss the importance of proper hydration and nutrition as it relates to building and repairing muscle tissue, burning unwanted body fat and consuming enough water, sugar and electrolytes to perform optimally every day when you head out the door.
With this in mind, I want you to begin keeping a very detailed analysis of your sweat rate. Nutrition as it relates to performance is an interesting subject; we look at the quality and quantity of your food intake and evaluate if you
Hey ThumperTalkers, checkout my latest off-road motorcycle riding video tip on the proper techniques necessary to navigate rutted corners with speed, control, and confidence. Of course, if you have any questions, hit me up in the comment section below and I'll do my best to answer. Please be patient, I'm at the track and events a lot, but I'll do what I can!
How would you rate your skills in tackling rutted corners? What's giving you the most trouble?
This week I want to talk about two-strokes. To kick off this post I have some awesome news. The Two Stroke Dirt Bike Engine Building Handbook is off to the printers and will be available for pre-sale very soon! Getting the book off the ground has been no cake walk. It's been two years coming and we are so thankful our riders and fans have been patient with us! At the end of this post I'll give you instructions on how you can stay updated on the launch. With that said, let's get started. Today's
Mistake #1: Not knowing YOUR sport specific heart rate training zone
Your maximum heart rate number changes specific to the sport that you are training and racing. For example, your maximum heart rate on the motorcycle will be higher than on a bicycle (because of the amount of muscle you are using). A frequent mistake athletes make is completing a maximum heart rate assessment within one discipline and then use the established heart rate training zones across all forms of training and ra
THE OFFICIAL TOUR VIDEO...Enjoy!
The day started early. We wanted to get going early as the route was formidible and there was a high likelihood that we couldn't all make it to the other side. In fact, I didn't even call ahead and get hotel reservations. I was pretty certain we stood no chance.
The day's ride was not long in distance, but in difficulty, it was overload. I had done the route once before as I rode it solo. Looking back on it, I realize I am an idiot. I am working
Check out our latest training video about braking positioning. To ride fast (and safely), you have to be able to slow down properly!
If you'd like to be notified of when I share new riding tips, be sure to tap the "Follow" button for this blog or subscribe to the Youtube channel.
If you have any questions about braking techniques, hit me up in the comments section below.
Brian Garrahan http://garrahanoffroadtraining.com/
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!
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
"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
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 sa
Today I'm going to cover how to check and set cam timing, which is something you can do if you have adjustable cam gears in your engine. This is a procedure often performed by race engine builders to ensure the valvetrain performs just as they intend, and ultimately so that they extract the desired performance out of the engine. Adjustable cam gears typically aren't a stock option but are abundantly available in the aftermarket. The following text is exerted from my book, The Four Stroke Dirt Bi
Peru, has an astounding number of riders that will participate in the 2017 Red Bull Romaniacs hard enduro race. The final count is nine riders. Each has a training regimen that consists of various modes of mental and physical preparation as well as a keen focus on building the technical wherewithal that will increase the odds of reaching the finish.
Two days of Romaniacs training on video...Check it out!
One of the hazards...
One of those riders, Joso Fat
The key to maximizing your productivity within your workouts is to be hitting the exact duration and intensity levels necessary to address your identified weaknesses. Each workout’s elements (duration and intensity) are created to stress the body in a manner that creates a stimulation at the hormonal (aka human growth hormone), the aerobic (larger oxygen uptake) and muscular level (development of new muscle) resulting in faster speed and enhanced endurance in a shorter period of time.
It's time to open up a can of worms and talk about a hotly debated topic in the powersport community - four stroke cylinder head reconditioning best practices. I've perused the forums and had discussions with people about reconditioning four stroke cylinder heads and there appears to be a lot of mixed opinion and beliefs on what is right or wrong. I'm certainly not going to say my take on the subject is the only way, but I do want to share my opinion, explain the technical details, as well as to
Between riders riding and racing every weekend, a frequent question is how to recover properly. If you have followed me for any period of time, you know that I am an advocate for one day of rest per week and to pull back the overall volume and intensity every six weeks to allow your body to rejuvenate both mentally and physically (at a blood chemistry level). What does that look like?
1. Rest Means Rest: this is not the day to go to a theme park,run errands that have you outside and in th
Follow along for a great three day ride!
I often receive the privilege to ride with people from all the corners of the globe. While living in Peru, one thing I notice is that very few Peruvians have ever ridden in the areas around Cusco where I live and ride. So when I get a chance to show some locals(Peruvians) some of the secrets of their country, I try to do it well.
This is what its like to ride in the Andes of Peru...Check it out!
I met up with the b