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 racing.
An additional mistake is using the generic algorithms that are programed into heart rate monitors. When you plug in your age, height, body weight and activity level, the watch is programmed to provide you GENERIC heart rate zones. The most accurate assessment of your maximum heart rate is to complete field testing every 6 – 8 weeks.
Solution #1: Complete Sport Specific Time Trials and Determine Your Maximum Heart Rate
[Note: your maximum heart rate varies from sport to sport – the more muscle you utilize, the higher your heart rate]
Your maximum heart rate changes as your aerobic engine improves. The stronger your aerobic base, the lower your resting heart rate. With this being said, your maximum heart rate will come down as well because the heart can pump the necessary amounts of oxygenated blood to the working muscles at a lower number because it is “stronger” and pumps more volume of blood with each beat.
Over the duration of my career, I have found the following field tests as a solid indicator of maximum heart rate along with muscular endurance:
Swimming: 500 yards (capture your interval at each 100 yard interval)
Cycling: 10 miles (capture your elapsed time and heart rate at the five mile and ten mile mark)
Running: 3 miles (capture your elapsed time and heart rate at each mile marker)
For physical strength, I have a customized Plyometric routine that I feel tests your lactate tolerance and anaerobic thresholds. This test is EXTREMELY difficult and requires a doctor’s approval. If you have your doctor’s approval and would like a copy of this Plyometric Assessment, please email me directly.
Mistake #2: Not Testing and Evaluating Your Training Efforts Correctly
When you complete your maximum heart rate assessments through time trials, you want to make sure that you are not fatiguing the muscles too quickly which keep you from accurately testing the strength of your heart (specifically oxygen volume as it fuels your working muscles with oxygenated blood).
Keep in mind that there is a difference between muscular endurance and muscular power. If you muscles fatigue due to excessive load or exertion, you will not push your heart into its upper limits. The key is knowing how to evaluate your time trial results. Below mistake number three, I will outline testing protocols along with how to evaluate them correctly.
Solution #2: Allow for an Adequate Warm Up
When you are attempting to test your aerobic engine, you need to make sure that you don’t increase your intensity too quickly for two reasons.
First: the muscles need adequate time to warm up (usually 20-30 minutes) so that you don’t use the first half of your assessment as your “warm up”.
Second: trying to hit maximum effort too early. The idea is to see what your maximum is over the entire duration, not the first five minutes.
Mistake #3: Following a Generic Training Plan
Following a generic training plan that doesn’t take into consideration your training background, physical abilities and availability of time to train will lead to performance plateaus, illness and injuries. Within our performance programs, we factor in your testing results, physical limiters (see Mistake #2), goals and objectives as we develop your training program.
Too frequently I interview new clients who are frustrated with their last year of training and racing because they don’t see any improvements despite the consistency in their training. The reason for this is that the efforts are not being quantified and the athlete spends too much time in the “grey zone” that yields little to no improvements in performance.
Solution #3: Begin Following a Scientifically Backed Training Program
If you would like to begin maximizing your training efforts, please email me and let’s get a nutrition & performance program built for you ASAP! I guarantee that you will burn body fat, build muscle and improve both your speed and endurance in as little as 12 weeks. Stop the insanity of training without a plan and email me today.
Mistake #4: Not Eating Enough Fat, Protein and Raw Fruits & Vegetables
Many athletes become fat and protein phobic because of the misinformation that is floating around on the internet and morning shows. The truth of the matter is that the body needs more protein and fat than you can even begin to imagine. Simply put, lean protein re-builds torn down muscle. If you want to build more muscle you have to eat protein. Lean protein also supports your immune system which helps protect you against viruses and being down and out being sick. Clean fat will help your body recover from the oxidative stress of aerobic exercise (at all intensity levels). Eating raw fruits and vegetables will provide your body with the necessary vitamins and minerals to both produce energy as well as recover from your daily training.
Solution #4: Begin Eating More Protein, Fat and Raw Vegetables & Fruits to Burn Body Fat and Improve Your Speed & Endurance
The only two things that satisfy appetite is fat and protein – NOTHING ELSE. If you are on a low fat, low protein diet, you will never experience the true feeling of being full. This will negatively affect your ability to sleep (which makes you gain weight because your body doesn’t have the chance to release human growth hormone (hGH) which is responsible for making you lean). The key to burning fat and building muscle is to satisfy your appetite so that you can sleep deeply (REM patter three). When you get to REM pattern three your body rejuvenates from the inside out and allows your body to release human growth hormone naturally – you will wake up both refreshed and leaner. However, it starts with real, raw fruits, vegetables, high quality fats and lean protein.
You can now see that by training with a scientific, yet simplistic approach will yield the long-term results that you have been always wanting. I look forward to hearing from each of you and how me and my staff can help you and your program.
Until next time, Train Smart-Not Hard!
About Coach Robb and MotoE (CompleteRacingSolutions.com)
Coach Robb has been working with riders and racers since 1987 and is the founder of the Complete Racing Solutions Performance System, the Mental Blueprint of Success, the MotoE Amateur Development Program, the MotoE Educational Series and a nutritional consultant to Nutritionally Green Supplements based out of Orlando Florida.
CompleteRacingSolutions.com is a premium resource center for motocross, supercross and GNCC riders of all abilities and ages. Visit CompleteRacingSolutions.com & subscribe to his monthly newsletter that outlines the training solutions used by Factory KTM/Red Bull Ryan Dungey, Geico Honda's Jeremy Martin, Factory KTM/Red Bulll Alix Martin, Factory Kawasaki/Pro-Circuit Adam Cianciarulo, multi-time Loretta Lynn & Mini O Amateur Champion Jordan Bailey (Factory Rockstar/Husqvarna), Factory KTM/Red Bull Broc Tickle, Factory Kawasaki/Pro-Circuit Stilez Robertson, off road riders Charlie Mullins (Factory KTM/Red Bull), Chris Bach and Ryan Overton along with quad racer Roman Brown (Factory Yamaha) along with thousands of riders all around the world who have families, hold full time jobs and just love to ride and race motorcycles.
Instructional videos with Coach Robb can be found on the Coach Robb’s YouTube Channel addressing rider’s questions about speed, endurance, strength, nutrition, biomechanics, stretching, and soft tissue maintenance. You can also find articles and videos at CompleteRacingSolutions.com relevant to riders of all abilities. If you are into social media, you can find him on Twitter: @MotoCoachRobb, Instagram: CoachRobbBeams and Facebook: Coach Robb.
If you are into podcasts, CLICK HERE for his first three shows where he outlined: How to Eat Healthy on $10 a Day; Importance of Sleep and It's Influence on Weight Loss; The Dangers of Over-Hydrating.