Coach Robb

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About Coach Robb

  • Rank
    TT Health & Fitness Expert

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  • Gender
    Male
  • Location
    Florida
  • Interests
    Motorcycles have been my passion since 1978. I enjoy helping riders of all ages and abilities no matter what type of riding they enjoy. Please feel free to ask any question about nutrition, hydration, strength, endurance, flexibility or sports psychology relevant to riding! I look forward to answering all of your questions.

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  1. Officer Mike - thank you for the response! If you are burping - it is rancid, no doubt useless. Keep trying different kinds - I use Nutritionally Green's Complete Endurance Formula for this reason. I helped create the product, but that is not the reason for push - it is clean and pure. Let me know if you want to try it and I will get you a discount and free shipping. Contrast therapy will be helpful. Strive to not take ibuprofen during the day so that we can evaluate the true progress. At night, I would suggest taking ibuprofen to ensure that you sleep well and recover better. Your PT progress is spot on - keep it up and props to your therapist. Please keep me posted here on TT about your progress and when you are cleared to exercise, we will get some protocols to you to keep you challenged and progressing. Keep up the good work buddy! -Coach Robb
  2. Officer Mike - Sorry to hear about the ACL and meniscus! You hit the nail on the head - real, raw food and rest is going to be the key to a quicker and complete recovery. Fish oil will definitely help - if possible, try to eat it clean fresh salmon. If it is logistically not possible, or you don't like salmon, fish oil supplementation that is high quality will be sufficient (Note: if you are burping up and tasting the fish oil, the fish oil is rancid and you need to replace). The key is to stay focused on real, raw food - eating every 2 hours to keep the nutrients consistently flowing into the recovering area. Also, when the incisions are healed, implement contrast therapy as often as possible. Sit in a tub (I realize not fun) of water with some ice cubes (not too crazy) for 10 minutes and then sit in a hot bath tub for 10 minutes. Complete as many cycles of 10/10 as you can to offset the inflammation. Finally, ask your Physical Therapist if you can implement some cross friction massage work to the area of incision to break down the scar tissue and increase your range of motion. Please let me know if you have any questions or need anything clarified. -Coach Robb (CompleteRacingSolutions.com)
  3. There is a inverse relationship between volume and intensity. If you are going long (like 100 miles), you need to keep the intensity (via heart rate) low. You need to train the same way to ensure that you have an aerobic engine to finish strong. You also need to build a strength base to ensure that you have the muscular endurance to finish the race strong. If you don't have your maximum heart rate on the motorcycle along with any modalities (Concept 2 rower, mountain bike, road bike, running, swimming, etc.), please let me know and I will send you my Maximum Heart Rate assessment protocols and heart rate spreadsheet to optimize your training efforts. -Coach Robb (MotoE - CompleteRacingSolutions.com)
  4. Officer Mike - thank you for posting here on TT and Happy Easter to you and your family! The best thing to focus on pre-surgery is real, raw food. Fruits and vegetables will provide you the necessary vitamins and minerals to aid your healing process. The carbs, protein and fats from real raw food will provide you the macro nutrients for optimum recovery. Supplementation is ONLY necessary if you are not able to consume enough micro and macro nutrients in your everyday diet. Pay close attention to your hydration intake - half of your body weight in ounces of water (i.e. 150 pound individual needs 75 ounces of water) for basal metabolic needs (respiration, digestion, proper water balance in your brain, muscles, bone, etc.). Please keep me posted on your post op progress and let us know if you have any questions that you need during recovery. -Coach Robb MotoE (CompleteRacingSolutions.com)
  5. Thanks for posting here on TT! I use both Garmin and Polar with great success with all of my clients. Look for used units - endurance athletes want the latest version (color, etc.,) so that watch isn't "worn out". These watches are very durable and easy to use. The HR monitor is the only piece of equipment that I require of my clients. Once you pick up your HR monitor, please email me at Robb@CoachRobb.com and I will provide you some protocols to capture your Max HR number and the five HR zones necessary to optimize your training efforts. -Coach Robb
  6. Blbills-thanks for posting here on TT, frustrating issue for sure. Check out this video for another perspective that I put together regarding Arm Pump. In addition to body position, the forearms rarely receive any some attention in the form of massage therapy. With this being said, I would strongly recommend the Roll Recovery forearm massage device. I don't get a kick back from this company, I just have found it to be a great resource with both my amateur and professional racers. Another suggestion would be to use cryotherapy (ice therapy) in the form of Ice Cups. Click Here for a short video about how to create and use Ice Cups. Please keep me posted on your progress. -Coach Robb
  7. Motogeek - this may sound crazy, but grab a foam roller and see if you can get the muscular system around your spine to release and quiet down. I had a client that was diagnosed with Sciatica and told he need surgery. With foam rolling and trigger point therapy, we were able to relieve the muscle tightness in the deep lateral rotaters of the hips and the Sciatica pain went away. Worth a shot at this point. -Coach Robb
  8. OnPipe (awesome name) - great question! The 23andme program is cool for sure; however, we are not always in bondage to the genetic side of things. With all of our clients, I have them maintain a four day food log and we evaluate how the body responds to the foods we eat: mental clarity, energy, athletic performance, etc. Please email my assistant Christy at Contact@CoachRobb.com and I will send you our Food/Energy Log spreadsheet that is easy to fill out. Once you have documented four days, send back to our offices and we will schedule a 30 minute call to review and discuss. Please let me know if you have any questions in the meantime. -Coach Robb
  9. Thank you for posting your question! I would recommend that you determine what you are exactly training for (duration and intensity wise) and then structure your training efforts around that goal. I know it sounds obvious, but randomly training isn't going to cut it for you to enjoy yourself and be fast. Tap back what the race characteristics are and we can build from there. -Coach Robb
  10. Great question and congrats on getting relevant data! A few questions to consider: 1. What are you training for? How long is your race and what will be your expected intensity? 2. What is your current fitness level? 3. What do you consider to be your biggest physical weakness? Tap back when you get a quick moment and we can put together a few things to maximize your training and nutritional efforts! -Coach Robb
  11. Do you struggle with building a nutrition and training program that doesn’t leave you exhausted and flat on race day? During Podcast #13, Coach Robb walks you through the four stages necessary for optimum strength, speed and endurance specific to anything endurance (triathlon, running, mountain biking, road cycling, adventure racing, long distance open water swimming, hiking and climbing, off road motorcycle racing (2 plus hours like BAJA & GNCC). Before listening to this podcast, make sure you have a pen and paper to take some notes. Coach Robb outlines the three main components associated with performance then walks you through four stages associated with building the perfect endurance program: Creating an Athlete Performance Profile, Creating an Athlete’s Foundation for Performance, Performance Evaluation and Performance Development. After listening to this podcast, you will have the ultimate template for optimized endurance specific performance. And as the people’s podcast, Coach Robb answers listeners questions about the benefits of massage, how to control intensity for weight loss and cycling, how to recover from a snowboarding session, benefits of energy gels and blocks during a half marathon and when to review biofeedback indicators. Click the play button below to to listen to the podcast. If you want to be notified of future podcasts & blog entries, be sure to tap the "Follow" button right here on ThumperTalk.
  12. 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
  13. 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)
  14. Thank you for posting here at TT! Keep in mind that the hand has small muscles that need some attention like our bigger muscle groups (i.e. our back, quads, chest, etc.). If you started having spasms in your back or quads, we would normally foam roll, isolated muscle stretch or get a massage. To the exact same thing to with your hands. I know that it may sound soft, but simply take your thumb of your right hand and work through all of the tissue in your left hand and "massage" the small muscles in between your bones. You don't have to push hard, you simply want to relieve the tension within the muscles. Another suggestion would be contrast therapy. Take two bowls and make one warm and one cool (not scolding and freezing) - submerge a hand in each bowl for 10 minutes then swap the bowls. The hot - cold contrast will create dilatation and contraction within the soft tissue. This is a great therapeutic tool for soft tissue issues. The heat relaxes the tissue, the cold turns off the "pain - spasm - pain" cycle within the soft tissue. After each hand has been placed in the cold - heat - take your hands out and manually massage them. Cycle this as often as you can. Please give this a shot and let me know how your body responds. Yours in sport and health, -Coach Robb (CompleteRacingSolutions.com)
  15. Thanks for posting here at TT! Your back situation can be a few individual things or a combination of a few. Here are some ideas for you to work/focus on: 1. If your low back hurts, this could actually be a result of tight quad (thigh) muscles. Spend some time foam rolling your quads - hamstrings and side of your leg (ITB). Click here for a video that I put together that outlines exactly how to do this. Reason: if your quads are tight, they pull the top of your hips forward which puts a lot of stress on your lower back ("sway back" syndrome). By foam rolling, you can get your pelvis into the proper neutral position. This will relieve the muscle strain in your lower back (along with your hamstrings). 2. Increase your abdominal strength through functional strength training. Reason: your core and lower back muscles work in conjunction with one another (verses only one muscle carrying the workloads). Doing abdominal work with movement emulates the same demands on your core (abs, low back, glutes) as when you are riding. CLICK here for a video of an abdominal exercise with movement. 3. Increase your overall body strength Reason: when your primary muscle groups (quads - back, etc.) become tired, the smaller "supporting muscles" have to step up and do the work of the bigger muscles. These small muscles fatigue quickly and cause you to adjust your body position on the bike. This happens slowly without you realizing it until you "feel it". If you use the playlist of exercises outlined above, you will strengthen your overall body. You won't only be stronger physically, you will be stronger functionally - this is imperative for being able to ride progressively longer and faster. If you have any questions or need anything clarified, please don't hesitate to drop me a note here. Yours in sport and health, -Coach Robb (CompleteRacingSolutions.com)