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About this blog

Coach Robb is a human performance expert that helps amatuer and pro-level riders perform their best, focusing on diet, fitness, and mental conditioning.

Entries in this blog

 

Quick Guide to Good Fat Sources

Over the next three weeks, I am going to provide you a quick overview of the three macro nutrients necessary for optimum health & performance: fat, protein and carbohydrates. The reason for this three part series is to help demystify some of the confusion that is rolling around in the various media sources. Think about, on Monday fat is good, by Wednesday it is bad; Thursday protein is good for you and by Friday, protein causes kidney stones – you get my point. This confusion became crystal clear the week of Loretta Lynn’s Amateur National. During my seven days trackside in our MotoE booth, me and my team visited with over 800 riders and family members to discuss everything from how to develop more speed, improve endurance, how to handle an injury, mental blocks associated with high profile racing, proper hydration and also, how to properly eat. The two biggest areas of frustration stemmed around the mental blocks and nutrition. We will address the mental aspects of performance, but only after we clarify the facts associated with nutrition. FAT Overview: our bodies cannot produce essential fatty acids Omega-3 & Omega-6. These fatty acids are necessary for all cellular health (creates the cell membrane) & performance (energy transport, delivering oxygen, etc.). Sources: oils capture the essence of flavor from their source & concentrate their nutrients in away that is easy for the body to absorb and utilize. Olive Oil Benefits: helps increase good cholesterol Contains: Omega 9 Best used: for sautéing or topping steamed vegetables or pasta; as a salad dressing Flax Seed Oil Benefits: anti-inflammatory, cardiovascular support, helps regulate blood pressure Contains: Omega-2 and some Omega-6 Best used: in smoothies, salad dressings or alone. Also serves as a vegetarian alternative to fish oil Coconut Oil Benefits: fat burner, immune builder, promotes digestion & metabolic pathways, helps control sugar Contains: MCT’s (medium chain triglycerides) Best used: in smoothies; for baking, sautéing. Almond Oil Benefits: excellent anti-oxidant (off sets the negative side effects of high intensity training/racing) Contains: Vitamin E Best used: good in smoothies & desserts Walnut Oil Benefits: helps collect free-radicals created from oxidative stress (negative cellular by product of high intensity training/racing); supports brain function; antibacterial & antiviral. Contains: Phytonutrients, antioxidants, omega-3 and trace minerals such as selenium, magnesium, zinc, iron & B1, B2 and B3 Best used: in salad dressings, smoothies & desserts Sesame Seed Oil Benefits: supports vascular & respiratory systems Contains: calcium & lignans Best used: for finishing steamed vegetables Peanut Oil Benefits: can help reduce cholesterol Contains: moderate amounts of polyunsaturated fats, higher in monounsaturated fats Best used: high heat sautéing As you can see by the above, good fat plays an instrumental part in your health, wellness and ultimately performance. Add good fats into every meal and snack – the benefits are abundant and the impact on your performance cannot be overlooked. If you have any questions or need anything clarified, please email me directly. Coach Robb If you like what I post and want to follow me, click the "follow this blog" button in the upper right.

Coach Robb

Coach Robb

 

Reduce Cramping By Focusing on This Concept!

If your muscles are not "sliding and gliding" you may experience cramping, reduced speed and endurance along with feeling "hot" from within. This video explains what is causing it along with what you can do to alleviate these symptoms.  

Coach Robb

Coach Robb

 

Quick Guide to Protein - Part 1

Quick Guide to Protein – Part 1 This two part article is the second of a three part series about nutrition. Last week, we discussed the importance and sources of fat. This week we are going to discuss the importance and sources of protein. The Importance of Protein Because of the numerous responsibilities of protein in the body (from muscle regeneration to energy production) consuming the proper amounts on a daily basis are imperative for both health and performance. On a daily basis, your body continually makes new cells for your muscles, organs, glands and bones. All of these are built on the foundation of protein, their main building block. Keep in mind, the longer and/or harder you train the higher your protein intake on daily basis needs to be. All bodily functions, from breathing to muscle movement to new muscle development is controlled by thousands of different enzymes – and you guessed it, enzymes are made from protein as well. Even the hemoglobin, that carries the oxygen in your blood, is manufactured out of protein. The structure of your genes and your brain cells are totally fabricated from protein. As documented by Dr. Michael Colgan, research using radioisotope techniques show that over 98% of the molecules of the human body are completely replaced each year. Bits and pieces of all your structures are constantly being replaced with new proteins. Research has proven that every six months your muscles, blood, enzymes and even the structures of your genes are completely replaced. Think about this, the body that you have today is the result of what you have eaten for the last six months. Garbage in, inferior health, wellness and performance out! The Role of Protein Before we get into how much protein your need on a daily basis, let’s discuss the role of protein. In addition to growth and repair of muscles and other tissues, some protein is used for energy. Per Dr. Phil Maffetone, the amount of energy contributed by protein may be as high as 15% in some athletes. Protein is also necessary for enzymes important to metabolism. Protein is essential for maintaining neurotransmitters – the chemical messengers used by the nervous system to signal proper function throughout the body. Additionally, oxygen, fats and vitamins are transported throughout the body with the help of proteins. Protein also plays an instrumental role in making natural antibodies for your immune system. Those who lose muscle mass through reduced protein consumption have a weakened immune system. Additionally, those who consume inadequate protein may not get enough of certain nutrients necessary for proper immune function. For example, the amino acid cysteine is contained in whey protein can improve immune function. This amino acid is necessary for your body to make its most powerful antioxidant, glutathione. How much protein? The argument about how much protein is needed for optimum health & performance has become so convoluted, it has been revised by the RDA 10 times since 1943! The RDA’s current recommendation of 0.8 grams of protein per kilogram of body weight has been declared too low by many doctors and nutrition experts. Some of these professionals believe that the gram per kilogram needs to be increased by 3 – 4 times this amount to maintain proper lean muscle mass, recover from exercise and keep the blood chemistry healthy. As clearly declared by Dr. Phil Maffetone, the issue of protein needs dictated by body weight is very distorted and inaccurate. These inaccuracies are created because if you are going to use grams per kilogram of body weight, it needs to be calculated off of lean body mass (total weight minus your body fat). It is your lean muscle that needs protein, NOT your stored fat. Keep in mind that over 50% of the dry weight of your body is protein. As you can see, this can get complex and consuming quite quickly. It is for this exact reason that I don’t want you to count calories, calculate grams or weigh your food. Why? Because you can determine your personal needs by listening to your body, document your mental clarity and performance results and capture eight simple body measurements to determine how your protein, carbohydrate and fat intake is affecting your health, wellness and ultimately your performance. Dangers of Inadequate Protein Intake Signs of low protein (or low quality) intake includes: Muscle Weakness Low Energy Levels Easily Broken Bones Slow Recovery after Exercise In a study completed by Dr. Gontzea at the Institute of Medicine in Bucharest demonstrated that exercise causes increased demands on the body’s need for protein. During this study (and most studies on protein synthesis) he evaluated the nitrogen balances in urine and feces. A positive nitrogen balance means that the body is obtaining sufficient quantity and quality from the diet. A negative nitrogen balance means that the body is not receiving enough quality or quantity of protein from the diet. A negative nitrogen balance means that the body is not receiving enough quality and quantity of protein so the body literally “eats” muscle and other protein structures in the body for its daily needs. Dangers of Taking in Too Much Protein Many people are afraid of eating too much protein – and justifiably so; excessive protein intake is harsh on your body with painful side effects (i.e. kidney stones). However, if your body needs 100 grams of protein per day, then 100 grams is not too much but rather your personalized protein needs! A quick side note, many times kidney stones are a result of chronic dehydration, not excessive protein intake. If you are consuming half of your body weight in ounces of water and calculating your sweat rate during exercise, you will minimize your risk of dehydration and the development of kidney stones. Protein Intake to Build Muscle One of the big misconceptions of building muscle is that you can accomplish this task by eating tremendous amounts of meat, nuts and protein shakes. The truth about building muscle has little to do with the amount of protein you take in, but rather the demands of the body to “need” more protein to rebuild stressed muscle tissue. If you consume more protein that your body needs (and your liver processes), the excess protein is broken down into carbohydrates and passed as urea waste. The key to building more muscle mass is to stress the tendons, ligaments and muscles in a systematic manner to break down the muscle tissue without tearing it. This is a big problem with athletes who try to grow too fast, they overstress the system and instead of developing new muscle (natural anabolic growth mode) they put their bodies in a tear down mode (catabolic mode). As you incrementally add more load and stress on your tendons, ligaments and muscles, consuming high quality protein will result in increased muscle mass as the body “absorbs” the much needed amino acids which build new muscle (in addition to repairing the torn down existing muscle tissue). If you have any questions or need anything clarified, please email me directly. Until next time, Train Smart-Not Hard! -Coach Robb If you like what I'm posting and want more, click the "follow this blog" button in the upper right and you'll be notified when I post new tips.

Coach Robb

Coach Robb

 

fitness 4 Rest Day Tips That Fast Riders Follow

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 the heat and humidity, etc. Anything that is stressful on your body should be avoided. Note doing a sport specific event “easy” is not the idea of a rest day. Instead schedule a massage, read a book, go to a movie or go to lunch with an old friend. 2. Take a Nap: when your body gets into REM (rapid eye movement) level 3, it releases hGH (human growth hormone) which make you both lean and facilitates recovery. Make the room dark and cold, eat a quality snack and consume 5-8 ounces of cold water prior to lying down. 3. Contrast Therapy: the goal here is to expose the muscle tissue to the largest temperature deviation that you can tolerate; the bigger the temperature spread between hot and cold the better. If you complete in the shower, strive for 2 minutes hot – 30 seconds cold. If you utilize a bath, strive for 4 minutes hot, 1 minute cold). Repeat 2 to 4 times. 4. Loosen your muscles up: go for a therapeutic massage or take a yoga class the night prior to your rest day. Spend 20 minutes both in the morning and the evening foam rolling and working on trigger points. Gotta' slow down sometimes to go fast!
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 About Coach Robb  

Coach Robb

Coach Robb

5 Simple Things That Will Improve Your Riding Sessions and Racing!

Eat Prior to Working Out Eat soon before you head out and you could be plagued with G.I. (gastro-intestinal) issues. But if your last snack or meal was hours ago, you could run out of energy. The goal is to time your meals & snacks to provide a stabilized blood sugar level throughout your riding session or cross training work out. Accomplish this by eating every 2 hours after you wake up in the morning Allow 2 hours after eating a complete meal before exercising – this allows for complete absorption and proper purging avoiding cramping. If you are tight on time, consume 8-10 ounces of Energy Fuel to provide your brain and muscles the easily absorbable carbohydrates and electrolytes necessary for optimum performance.   Foam Rolling Use a foam roller before your pre-ride or work out stretching. The direct pressure helps vasodilate (open up) the tissue bringing fresh blood to the muscles about to be used. When you foam roll prior to stretching, you will reduce the activation of the Stretch Reflex, reducing your risk of a pulled muscle. Chronic aches and pains like Achilles tendinitis, planter fascia, etc. benefit from direct pressure before exercise because it increases blood flow & muscle elasticity. Riding & cross training is more productive when tender/sore spots are warm. Start by rolling with a tennis ball move to a lacrosse ball then manual massage then sport specific exercise.   Warm Up There are three physiological benefits to an effective warm up. First, your warm up is an activity that allows the body to transition from inactivity to activity and to distribute the blood flow into the extremities. This distribution of blood warms up the muscles, tendons, cartilage and ligaments avoiding any cramping or tearing.   Refuel Immediately after a riding or cross training session, your muscles and liver are looking for simple sugar to replenish your storage levels for the next workout. Your window of opportunity is 20-30 minutes after you finish because of an enzyme (glycogen synthase) that is at its highest activity level immediately following exercise. By consuming real food that is easily digestible is the key to optimum replenishment and recovery.   Ice your pain When to apply ice depends on the injury. If the pain is chronic, here's the best post workout sequence; foam roll, static stretch, ice. But for acute pain (less than 72 hours since incident), skip foam rolling & stretching and ice immediately. The quicker you ice, the faster you slow down inflammation. Do a 5 minute on-off cycle as much as possible during the first 72 hours after injury. NOTE: Refrain from applying heat to the aggravated/injured for the first 72 hours – this will only increase the inflammation process.   Yours in health and sport, -Coach Robb (CompleteRacingSolutions.com)   

Coach Robb

Coach Robb

 

Coach Robb Podcast #11 - Now Available!

Are you frustrated that your training and eating habits are not producing the results you are looking for? Coach Robb’s Podcast #11 drills down on the top six culprits that could be holding you back. Coach Robb taps into his 30+ years of working with clients, athletes and racers to outline how overlooking little things can create a domino effect that undermines your efforts and eventually your health without you seeing it until it is too late. He also explains why trying harder is not always the correct mindset when it comes to breaking through personal plateaus. If you are tired of being tired or ready to bust through performance glass ceilings, you don’t want to miss this podcast!  

Coach Robb

Coach Robb

5 Key Steps to Training & Racing Well in Heat & Humidity (Pod Cast)

During this Podcast (#18), I outline How to Train and Race in Hot and Humid Conditions for Optimum Performance.  I walk you through 5 key steps to take prior to, during and following training and/or racing to ensure that you perform well in these difficult situations, along with how to correctly recover in the shortest amount of time.  During the first segment, I also outline how to identify and offset a heat stroke. During segment #2, I  address the Role of Carbohydrates, Protein and Fat as it Relates to Performance.  This includes how each of these plays a significant role in your energy levels, performance levels, and your ability to recover.  You might be surprised to learn what it takes to become both lean and strong! Finally, I answers listener’s questions about eating enough to off-set weight gain associated with stress; how to lose fat and not muscle; why eggs are important in a meal plan; and why do I train faster than I race? If you have any questions that you would like me and/or my staff to research and discuss, please don’t hesitate to drop me an email to: Contact@CoachRobb.com Regards, Coach Robb
 

Coach Robb

Coach Robb

Coach Robb Podcast: POST-RACE DEPRESSION & HOW TO AVOID THE NEGATIVE SIDE EFFECTS OF OVER TRAINING

Podcast #21 POST-RACE DEPRESSION – HOW TO AVOID THE NEGATIVE SIDE EFFECTS OF OVER TRAINING Over the last 34 years of coaching, I have has seen countless cases of post-race depression. This is not a subject that I take lightly and in this podcast I explain why it happens, as well as providing some very important steps you can take to help offset the symptoms. **Note: if you are dealing with depression, I strongly urges you to seek professional help immediately! ** I also outline what over training is, how to identify if you are on the path to over training, along with four specific questions you must answer to keep it from happening again. Grab a piece of paper and jot down the blueprint as I walk you the necessary steps to elevate your health, wellness and performance without having any future performance setbacks. Listeners questions include: What is the difference between electrolytes and calories in a sports drink; When should I resume training after muscle soreness, Tips to keeping Energy Fuel cold during long workouts, Can you drink Energy Fuel with dinner, and the fine line between being too technical and not technical enough. If you have any questions or frustrations, please post them below and we will address them directly here on TT!   Thanks for listening. Coach Robb
CompleteRacingSolutions.com 

Coach Robb

Coach Robb

 

Should You Workout Hard This Weekend or Take Some Down Time?

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 makes you think you need to do more or work harder!). Training creates adaptations within the body's various systems (muscular, cardio-pulmonary, lymphatic, nervous and connective) and needs to be supported with rest and food for positive adaptations. Inadequate amounts (and quality) of sleep and food set the body up for a physical break down which leads to negative effects on the body (i.e. suppressed immune system and muscles with less power and endurance). In addition to adaptations within the body's systems, training causes changes at a cellular level. Dr. Sandler notes that cell mitochondria swell, metabolic wastes accumulate, essential nutrients (particularly electrolytes and stored glycogen) deplete, and muscle tissue is torn. This tearing is known as micro trauma of the cells, and torn muscle tissue doesn't work efficiently. As popularly noted, it takes 48 hours for the body to recover from this micro-trauma and has to be supported with rest and food for proper recovery and improved overall health. If your body doesn't get the opportunity to rebuild from the "work phase" of training, overall health and associated performance begin to slow down (and in extreme circumstances, cease all together). The concept of hard training days followed with easy-active recovery days incorporated into your weekly training schedule establishes the balance necessary for incremental improvements in your overall health and ultimately your performance. Consistent training without physical or mental setbacks provides the foundation for your body to absorb larger volumes of training. The larger the foundation (i.e. quality of overall health) the quicker you will recover from workouts and the quicker your body will progress to the next level of health & ultimately performance. Think about it this way, if you are not fresh, you will not have the energy (or desire) to push to the next level of performance. If your body doesn't experience the next level you will begin to stagnate within your performance cycles. So what will it be this weekend - big workout or some down time to recover? Yours in sport and health, -Coach Robb  

Coach Robb

Coach Robb

 

Coach Robb Podcast #8 is Now Available!

Do you want to understand why you are gaining weight even though you are training consistently and watching what you are eating? Want to understand why you feel exhausted all the time? Want to understand why waking up to an alarm is making you gain weight? If so, take a few minutes and listen to my latest podcast and stop the vicious cycle! Tap the "play" arrow below to listen to the podcast and be sure to tap the "Follow" button to be notified when I post new blog entries, right here on ThumperTalk.  

Coach Robb

Coach Robb

Why Your Goal Setting Isn't Working!

During this podcast, Coach Robb explains why identifying frustrations and the associated steps to addressing them is the quickest path to ultimate achievement.  As a performance coach of 35 years, Coach Robb takes a deep dive into why humans gravitate towards actions and thought process that undermine their full potential.  Whether this potential is in the area of professional, financial, relationship, health, wellness or athletic performance, Coach Robb walks you through the subtle yet destructive patterns of human failure. After listening to the first half of this podcast, you will have a definitive understanding of the upfront resistance points that we all face as we endeavor to make ourselves better parents, friends, employees or athletes and what adjustments you can make to overcome them quickly to get you on the fast track to success. In the second half, Coach Robb outlines and explains six imperative steps you must take if you want to break from the vicious cycle of failure and into the process of creating the ultimate blueprint of success.  Coach Robb’s Blueprint of Success Formula has been used with individuals, amateur and professional athletes with championship results. If you are a parent or someone who works with young children who struggle with self confidence and are paralyzed with the fear of failure, you need to share this podcast with them.  It will literally change their perspective on how to approach the journey of success – not just for 2019 but for the rest of their lives. Listeners questions include: Why high profile athletes move on to other performance programs?; Why the scale number isn’t decreasing after working out and eating cleanly?; Should yogurt and banana snacks be replaced with a smoothie?; How do I improve my sleep quantity?; and, Why eating junk food/fast food makes me feel exhausted? Yours in health and sport, -Coach Robb, Coaches and Staff 
Listen to this podcast

Coach Robb

Coach Robb

MotoE - Fueling for Performance Bundle Now Available!

Frustrated with trying to figure out what or when to eat and drink during your athletic training and racing? Cramping? Bonking? Feeling tired all the time? Whether you’re a national champion or weekend warrior, this workshop is designed for every type of racer. MotoE founder, Coach Robb applies his 34 years of experience as a nutrition and performance coach to provide proven solutions to the most common nutrition and hydration frustrations. You will walk away with: ▶ Customized nutritional & hydration strategy for improved strength to weight ratios, speed & endurance ▶ Proven process for determining what you need to eat & drink (and how often) during training and racing ▶ Clear understanding of what foods aid in muscle recovery and support your adrenal and immune systems Order Here - CLICK HERE Get a sneak peek of the presentation here:      

Coach Robb

Coach Robb

 

Stop Training & Start Improving!

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.  Please keep in mind that if you push beyond the necessary duration and/or intensity levels, you are pushing the body into a zone that can become counterproductive and negatively affect your speed and endurance – this fine line is the difference between being fit & razor sharp or being over trained, fatigued, sick and/or injuried.  Also, by keeping a close eye on your resting heart rate and your body weight in the morning (utilize the Body Analysis spreadsheet – email me), you have two of the key indicators to evaluate how your body is adapting to stress of training on a daily basis.  By keeping detailed logs of your food & body analysis information, you are able to adjust your training & eating habits to turn the body from a catabolic (tear down mode) to an anabolic mode (growth and improvement).  It cannot be emphasized enough the impact your eating and sleeping habits have to your health, wellness and ultimately your performance results.  Finally, if logistically possible, please set up an appointment with your physician and have your blood drawn (request a full panel) so that your physician can review the health of your blood chemistry.  By reviewing your blood panel every 12 weeks, we can evaluate the effectiveness of your training, eating and sleeping patterns.  If any of these three variables  become out of balance, you run the risk of becoming over-trained and the associated side effects: fatigue, decreased speed & endurance, irritability, depression, etc.  If you have any questions, please don’t hesitate to email me!  Remember, Work Smart, Not Hard! Yours in sport & health, -Coach Robb, Coaches and Staff  

Coach Robb

Coach Robb

The Ultimate Four-Step Holiday Survival Guide & 7 Surprising Sources of Injuries

During the first half of this podcast, Coach Robb explains why he wants you to embrace the joys of the holiday season with friends, family and colleagues.  Many people dread the holidays because they fear gaining those unwanted pounds and feeling guilty for indulging. By following Coach Robb’s four simple steps you will minimize weight gain, avoid feeling horrible, and prepare yourself for multiple days of holiday festivities. During the second half of the podcast, Coach Robb explains the top seven things that contribute to injuries.  As Coach Robb explains, when it comes to improving your health, wellness and ultimately performance, the only two things that will impede your daily improvement is an injury and/or an illness.  By implementing these seven habits into your normal routine, you will keep from getting injured as well as improve your strength, speed and endurance.  As always, grab a piece of paper and jot down some notes that you can transfer over to post it notes as daily reminders. Listeners questions include: Why is my sex drive higher in the morning?; Why has my motivation and performance results plummeted?; What should I study to do what Coach Robb does for my profession?; What is Coach Robb’s biggest frustration as a performance coach?; What is the catapult effect?; and What separates Coach Robb from other coaches?  

Coach Robb

Coach Robb

 

Coach Robb Podcast #6 - Now Available!

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. When you get a moment, make sure to follow me over on Youtube at Robb Beams to hear your questions answered in video format! Click here to download: https://www.dmxsradio.com/ Yours in health and sport, -Coach Robb 

Coach Robb

Coach Robb

 

hydration Hydration Relevant to Performance

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 have enough energy to finish your workouts feeling strong throughout the duration of the workout. If you begin to fatigue, we know that we need to adjust the quantity (we assume that the quality is there at this point). Now let’s take a detailed look at your hydration as it relates to your performance. Proper hydration is going to affect your body in two ways: one, it helps you regulate your core body temperature. The cooler you are from the inside out, the better you will perform. The second benefit to proper hydration is that your muscles (and brain) are receiving enough water, electrolytes and sugar to perform properly: good mental clarity and strong muscle contractions. To improve your confidence on race day, you need to know what your sweat/replenishment rate is specific to your intensity with the factor of temperature & humidity. Though it sounds tedious during the week, it is invaluable on race day – you will know exactly what your hydration strategy to implement to race up to your fullest potential. Until next time, work smart - not hard! -Coach Robb

Coach Robb

Coach Robb

 

MOTOE IS EXPANDING AND HAS $156,000 IN SPONSORSHIP AVAILABLE FOR THE 2018 AMATEUR RACING SEASON!

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 value) along with significant discounts on Coach Robb’s Nutritionally Green performance nutrition products including his extremely popular Energy Fuel.  MotoE Co-Factory Team members (total of 20 riders) will receive 80% off their coaching fees covered (a $4,800 annual value), as well as discounts on Coach Robb’s nutrition products. Both Factory and Co-Factory Teams are being doubled in size for the 2018 season.  “Last season we received just over 2200 resumes for our Co-Factory Team so we wanted to expand our sponsorship level to provide more riders the opportunity to gain access to our championship proven nutritional, performance and mental programs used by some of today’s top professionals and amateur national champions,” states MotoE Founder and Director of Human Performance Services, Robb Beams.  "In 2017 the MotoE Factory team consisting of Jake Pinhancos, Joshua Gibbs and Stilez Robertson who dedicated themselves to the program resulted in multiple championships, as well as performances that were far above what we had projected for the 2017 race season,” commented Beams. "Our Co-Factory Team development vision was to improve the rider’s strength, endurance and overall speed to make them eligible for the MotoE Factory Team and ultimately a factory ride with a reputable team,” he added.  This vison became reality when long time team member Isaac Teasdale was recently signed to the Babbitt’s/Monster Kawasaki AX Lites Team for the 2018 season. “Our focus again in 2018 is to provide amateur riders all over the world access to the same MotoE Blueprint of Success Performance Program that was created and implemented with our top amateurs and professionals over the last 33 years. Improving the rider’s speed, strength, endurance, flexibility, lean body mass and mental preparation to handle the physical and mental demands of high profile amateur racing will continue to be our focus,” says Beams. Applications will be reviewed and accepted thru December 29th 2017. Riders will be notified of their sponsorship level by January 5th2018 and will begin receiving their MotoE Blueprint for Success Performance Program the week of January 8th 2018. If you are dedicated to doing what is necessary to be a top amateur racer and possibly an amateur national champion (in any class), submit your updated race resume and 2018 race schedule for review to Contact@CoachRobb.com. No matter what class you race, where you race, or your past results, all resumes will be reviewed! MotoE (the world’s largest and most successful Human Performance Company) is a complete Motocross Performance Training company with a vision of developing good racers into championship level racers through proven nutrition, mental, fitness and performance programs. Led by Head Coach and Founder, Robb Beams, MotoE offers 33 years of success including four-time supercross and three-time motocross champion Ryan Dungey, and current pro riders Jeremy Martin, Adam Ciancirulio, Alex Martin, Isaac Teasdale, Tristan Charboneau and Mitchell Harrison.  Current top amateur riders developed by MotoE’s Performance & Nutritional Program include Jordan Bailey, Lance Kobush, Jake Pinhancos, Stilez Robertson, Joshua Guffey and Dylan Greer. For more information, visit www.CompleteRacingSolutions.com

Coach Robb

Coach Robb

 

Are You Absorbing Your Workouts or Wearing Yourself Out?

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 aerobic (this means NO weight lifting – it is anaerobic) and the duration to less than a hour. If your heart rate is up 6 beats or more over last week’s average, you need to go back to bed (if logistically possible) and use your normal “training time” as “recovery time”. Use this “recovery time” for eating, stretching and mental development – the non-sweating performance elements of your program. It is always better to give up one or two days of training then to “push through the stress or virus” only to be set back 7-10 days. Please keep in mind that an elevated heart rate associated with high intensity/volume training is normal and is part of the adaptation process when supported with proper amounts of food & sleep. The key is to evaluate how your body “absorbs” such a workout. By listening to your body and following your bio-feedback (resting heart rate, body weight and quality of sleep) provides you direct feedback that what you are doing (training and recovery wise) is working. Remember, Work Smart - Not Hard! -Coach Robb

Coach Robb

Coach Robb

 

MotoE Performance Newsletter - March Issue

Click Here for the latest MotoE Performance Newsletter.  Within this issue: Power of Protein Part 2 - Avoid Cramping & Fatigue and more! If you are looking for a complete nutritional and performance program (to improve speed, endurance, drop fat and build muscle), please visit CompleteRacingSolutions.com. Yours in health and sport, -Coach Robb    

Coach Robb

Coach Robb

Coach Robb: "Who is your favorite rider you have worked with and why?"

I am super excited about this new series captured by Treehouse Creative Designs (TreehouseCreativeDesigns.com)! The vision of the series is to learn more about my background, my training methods, and my perspective on the motocross industry. In this first segment, I was asked "Who is your favorite rider you have worked with and why?" If you have a question on your mind, email us at Contact@CoachRobb.com and we will incorporate it into our next video series. #MotoE

Coach Robb

Coach Robb

 

MotoE-Coach Robb Newsletter

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 receive Coach Robb's newsletter monthly in your email, please visit CompleteRacingSolutions.com and subscribe at the top of the landing page.   Yours in sport and health, -Coach Robb Note: If the link above doesn't work for you, please copy and paste the following into your browser: http://conta.cc/2gkBdVZ  

Coach Robb

Coach Robb

Road to Loretta's - History of MotoE Amateur Race Team

Follow Coach Robb on his way to Loretta's and learn about the history associated with the most successful amateur development program in the history of motocross. Watch MotoE riders Triangle Yamaha's Logan Best ripping on the new YZ65 to a pair of seconds (including some holeshots!); Dylan Greer and Josh Guffey in the Pro-Sport classes; Curtis Biorn in the C class; Bud Guthrie in the 40+ class and Colton Eigenmann in the 250B class where he landed on the podium in the last moto and went 4th overall. Coach Robb has had the privilege of working with riders such as Ryan Dungey, Adam C, Jeremy & Alex Martin, Jordan Bailey, Isaac Teasdale, Ian Trettel, Ashley Fiolek, Broc Tickle and many more as they have developed into national amateur champions and into professional stars. If you would like more information about Coach Robb's MotoE Performance and Nutritional Programs, please visit CompleteRacingSolutions.com.  

Coach Robb

Coach Robb

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