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Coach Robb

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About Coach Robb

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    TT Health & Fitness Expert

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    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. 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
  2. Absolutely! When you increase your strength, you improve your body position on the bike, improve your efficiency and in turn your endurance. Strength training is powerful at both a neuromuscular and soft tissue level. Click here for an article that I wrote that goes into more detail. The key to speed and endurance is strength and aerobic enhancement. However, all the strength and endurance is wrapped up in optimized range of motion (i.e. flexible) and supported with proper hydration and nutrition habits. Please let me know if you have any questions or we can help in any way with your program. -Coach Robb CompleteRacingSolutions.com
  3. LSHD - great job! It is hard to go wrong with real, raw fruits and vegetables added to lean protein sources. Works every time. Thanks for reading and let me know if I can help your program in any way. -Coach Robb
  4. What looks like a healthy choice on the outside (and marketed accordingly) isn't always what it's wrapped up to be on the inside. Here's 5 food marketing buzz words that sound oh so good until you peel back the covers for a better look: Made with real fruit Reality: there are no regulations around this claim, according to Joy Dubost, PhD (spokesperson for the Academy of Nutrition & Dietetics). She provides a simple example. Consider Kellogg's Nutri-Grain Cereal Bars Mixed Berry. Sounds like a relatively healthy snack. But the "made-with-real-fruit" filling contains puree concentrate (made with sugar) of blueberries, strawberries, apples and raspberries. Solution: the lower a fruit is listed in the ingredient panel, the less the product contains. If you want to reap the benefits (vitamins, minerals, anti-oxidants, water, electrolytes) of eating fruit, consume a piece of in season fruit every time you sit down to snack and/or have a meal. Lightly Sweetened Reality: Unlike “sugar-free” and “no added sugars”, this claim isn’t regulated by the FDA. It is easy to be fooled. A simple example is Wheaties Fuel, a cereal that is marketed specifically to athletes and carries the lightly sweetened label; however, it contains more sugar per ¾ cup serving than the same amount of Froot Loops. Solution: again, read the nutritional panels. Avoid products that have sugar within the first five ingredients (Note: also look for words ending in –ose (sucralose, fructose), these are all sugars and should be avoided because they are synthetic sugars). Gluten Free Reality: To make this claim, a product must be made without wheat, barley or rye. But there have been reports of cross-contamination with gluten-containing grains during growing or manufacturing says Pamela Cureton, RD at the Center for Celiac Research at the University of Maryland School of Medicine. Solution: look for a seal from the Gluten-Free Certification Organization, the Celiac Sprue Association or the National Foundation for Celiac Awareness which test products to ensure they have not gluten. Added Fiber Reality: though products with this claim do actually pack additional fiber – often listed as polydextrose, inulin (derived from chicory root), or maltodextrin – it’s unknown whether consuming them has the same benefits, such as lowering cholesterol, as the fiber found naturally in whole foods. Solution: it is okay to consume added fiber (often found in cereal, yogurt and energy bars), but too much can cause a derailing bellyache. Strive to consume 14 grams per 1,000 calories as a general rule of thumb. Wild Rice Reality: “True wild rice comes from a plant that’s indigenous to certain lakes and rivers in the Midwest and Canada,” says Peter David, wildlife biologist at the Great Lakes Indian Fish and Wildlife Commission in Wisconsin. “Most people eat the kind produced out of California, which may be treated with chemicals. Solution: look for the plant name Zizania palustris on the ingredient panel. It packs four times the amount of protein, 73 times the potassium, and 12 times the fiber per serving as its impostor. Learning what to look for in your food for optimum health, wellness and ultimately performance…another piece to help you Work Smart, Not Hard! Yours in sport & health, -Coach Robb, Coaches and Staff CompleteRacingSolutions.com
  5. Sorry to hear that you are in pain - again! Please set up an appointment with your Doc ASAP. When you get injured, you are in a race against space and time. The goal is to re-establish your range of motion and get the muscles/joints under load (healing status pending). An MRI (for soft tissue) or an X-Ray (for bone) will eliminate the "what if" situations that the brain will create for you. Please keep me posted on your results! I am happy to work with your rehab (strength and flexibility and nutritionally). We will get you back stronger than you were prior to your injury. -Coach Robb CompleteRacingSolutions.com
  6. 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
  7. 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)
  8. 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)
  9. 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)
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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