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Showing content with the highest reputation since 12/20/2018 in Blog Entries

  1. 2 points
    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)
  2. 2 points
    I thought this week it would be a good idea to share with you an example of what can happen when dirt gets passed an engine's air filter. This will be a short post, but a picture is worth a thousand words. In my next post I’ll go into detail on how to properly care for your air filter to help ensure that this never happens to you. The series of photos below shows a sad case where dirt has found its way into the engine and wreaked havoc. The photos are all from the KX250F I bought on the cheap with the sole intention of rebuilding the engine and documenting the process for my book, The Four Stroke Dirt Bike Engine Building Handbook. Honestly, I couldn’t have bought a better bike for the project, nearly everything on the bike was worn out or screwed up from the previous owner. Here is how the air filter and airbox looked prior to disassembly. Here is the back side of the air filter. The filter was completely dry. There was no grease on the sealing face of the filter or the airbox flange. In this particular case, dirt could have got into the engine through the filter or between the filter and sealing flange. The amount of dried mud in the airbox and on the bike also makes me suspicious that muddy water got into the engine instead of just dirt. I honestly can’t say for certain. The airbox itself was also extremely dirty. Once the engine was disassembled I carefully examined the piston assembly and cylinder bore. At first, I could not get any of the rings to move freely. Only after I had pounded a pick between the ring ends of the compression ring was I able to get the compression ring off. As I removed the compression ring, a load of sand came with it. This photo of the compression ring doesn’t do the situation justice. Some of the dirt was actually removed from the ring as I handled it. Here is a close up of the compression ring. Note all the grit! The oil rings didn’t fair any better, were just as stuck, and had a lot of dirt on them. Here you can see dirt inside the ring grooves and at the edges. Here is dirt I rubbed off the oil rings. Miraculously (and fortunately for me) whether the engine sucked in dirty air or water, it happened quickly and stuck the rings to the piston so they could no longer seal correctly, and the engine subsequently lost compression and power in a hurry. This speculation is based on the fact that the cylinder bore showed no signs of excessive wear or damage and it measured well within the service limits. This is an outcome I never though possible and is hard to believe. I hope you enjoyed this brief write up on the damage that can result from ingesting dirt, whether from abnormal circumstances such as dropping a running engine into a mud hole or simply neglecting to take care of the air filter when running the engine in dusty conditions. In my next post I’ll show you how to care for and install your filters so these problems don’t happen to you! Questions or comments are always welcome and I enjoy hearing from you all! -Paul https://www.diymotofix.com/ If you like my blog, click the "Follow this blog" button in the upper right. You must be registered to do this.
  3. 1 point
    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?
  4. 1 point
    Coach Robb Podcast - #26 - The Difference Between Epstein Barr, Adrenal Fatigue and Chronic Fatigue Syndrome Are you struggling with fatigue, can’t lose those last 10 pounds, not sleeping at night, have poor concentration, experiencing body aches…. (just to mention a few)? Have you sought professional help only to be made to feel like you are losing your mind and it is all in your head? Well the truth is there is a process associated with fatigue and during this podcast Coach Robb walks you through the symptoms, causes and a few ideas on how to turn your miserable conditions around. Over the last 34 years, Coach Robb has received thousands of emails from individuals all around the world who struggle with fatigue – both mentally and physically. In this podcast Coach Robb walks through a concept he refers to as the “Flow Pattern of Fatigue”. He explains how fatigue can manifest itself in the way of a virus, then overload your adrenal system and eventually result in a condition commonly referred to as Chronic Fatigue Syndrome, as well as discuss the pivotal differences between this condition, adrenal fatigue and Epstein Barr. After listening to this podcast, you will have a better understanding of where your symptoms originated, why your body is struggling and three specific steps to begin turning your symptoms around. http://www.coachrobbpodcast.com
  5. 1 point
    Over the course of my time in the saddles of various colors of dirt bikes, I have come across numerous situations where a little ingenuity and preparation was the difference between a horrible disaster and a sweet adventure. Let’s start with letting the cat out of the bag. There are a million and one ways to fix various issues. However, we can all agree that when the inevitable happens (its dirt biking and you will break things), having a clear and logical fix might be the thing that saves your day and that of your riding partners. Each bike has its weak spots. One that I find is more universal is the clutch cover. I have managed to see holes in every one of my Hondas, Huskies, and KTM’s. Early on in my trail riding days, I discovered this stuff called JB weld (a cold weld epoxy compound). I first used it to connect the foot pegs back to the four stripped out bolt holes in the bottom of the case of my XR 80. I don’t have any pictures as it was a long time ago. However, that stuff was the solution for many a problem over the years. When I started riding in Peru, JB Weld wasn’t available. However, there was another thing that looked really similar. Soldi-Mix. I am guessing it’s even a little better as they can use more toxic and dangerous ingredients in some other parts of the world. This story starts with a couple of bikes, mostly stock, and two anxious fellas in search of a couple of amazing routes. Weston and I had been spending our time ripping all over the areas around the city of Cusco as our goal was to begin to map out trails in the area in order to understand the system for my MotoMission clients. These were the early days. Before I knew any better. There was an exquisite trail that I had paid good money to hike. It was a five day excursion complete with mules, backpacks, guides, and some good buddies that were not dirt bikers. However, the first time I hiked it, I realized just how fun it would be on a dirt bike and had to come back someday. My someday had come. Weston and I planned to go from Cusco to Santa Teresa over the Salkantay pass. Google Salkantay and you will find millions of pictures and stories from tourist that have done the route on foot. We headed out early in the AM, worked our way through the valley, then down to the base of the route at a little town called Mollepata. We stayed in a nappy little hostel, ate what we could find, and rested for the day to come. This hole was so big we patched it with a coin... Morning arrived and off we went. The next place to stay was in the jungle on the other side of the pass. We committed to reaching the top and continuing down to Santa Teresa and eventually looping around back to Cusco. Over the course of the morning, we fought a tough battle with wet rock, mud, swollen creeks, ice and snow, and tons of altitude. Little by little we made it to the top. We celebrated and quickly began the descent toward the jungle. Within a couple hundreds of yards from the top, Weston found himself dropping off a rocky ledge and punching his rear brake lever deep into the clutch cover. All the oil was gone in a matter of seconds. As we sat there wondering what to do, I certainly felt a sense of panic as I had not prepared well for the trip. I had done this before, although it was in the US and not such a ways from civilization. First, we had a hole in the side of the motor. Second, we had no oil to refill the tranny. Third, which we found out later, we had no tow strap. What did we do? We learned a handful of valuable lessons. First, the bike was damaged at 15000ft elevation. Our destination was down in the jungle at 8,000ft. It was mostly downhill. However, there were a number of climbs that proved to be nearly impossible without the motor pushing the bike forward. We chose not to use the motor and coast as much as possible, but when we reached the first section of trail that went uphill, we quickly found ourselves in a bind. I managed to find an old alpaca herder that had a twisted piece of twine that I bought for a couple of good days wages. It was all worth it. Let that be the first one…BRING A TOW STRAP OR SMALL SECTION OF ROPE. We made it to the town of Santa Teresa well into the night, and found a place to stay. However, we still had a hole in the clutch cover. This is where I discovered the value of a cold weld compound like JB Weld or SoldiMix…Second lesson learned…ALWAYS CARRY COLD WELD. For the equivalent of three bucks, I found a pack with a two-tube epoxy mix. You squeeze together equal amounts, stir it up really well, then apply the toothpaste textured goop over the hole in the clutch cover. Over the course of about 20 minutes, it dried and was ready for use. A scrounge around town to find some motorcycle worthy oil, and Weston and I were back in business. A couple of lessons I learned on this one. Always carry a new pack of Soldimix (cold weld compound). Always carry a small section of rope or tow strap. Had we had those items, we would have fixed the problem on site, rode down the hill and finished our ride as planned. We may have needed the tow strap later for something else, but with the Soldimix, we could have taken a small bit of the oil from the other bike and made it work. A pack of Soldimix takes up only a tiny little space in a fanny pack. It can be duct taped to the frame somewhere if you don’t want to carry it. The weight/volume vs the benefits is a no brainer. Sure, you can’t take everything, but when it comes to an efficient use of space, bring a cold weld kit. If you forget it, then make sure you have your tow strap. The final thing to never leave at home is your brain. Sometimes people are gifted with being able to make solutions. If that is not you, then read about it. Thumpertalk is full of amazing little trail tricks and creative ways to fix your bike without certain tools. You can fill your mental toolbox up with a couple of good forum threads, then take it with you. If you are good at figuring things out, all the better, but DON’T FORGET YOUR BRAIN.
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