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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 Coach Robb Podcast I shed some insight into how the Ketogenic Diet (a.k.a. Keto Diet) originated and how this suggested way of eating has some immediate benefits, but also long-term consequences. I also discussed the similarities of the Keto Diet and past “popular diets and systems” that focus on one element of nutrition, take it out of context, and market that element as a brand new idea that is revolutionizing the way humans should eat to shed body fat and improve performance. As they say, everything old becomes new again, and after listening, you will see how there is a much simpler and sustainable way to eat to drop those unwanted pounds of body fat without sacrificing your foundation of health and wellness. During the second half of the podcast, I explain what intermittent fasting is and how the body adjusts and adapts to short periods of complete fasting (eating no calories at all). In addition to the pros and cons of intermittent fasting, I explain that if you implement fasting, of any duration, at the wrong time, the consequences could be quite substantial. If you have read about fasting and wondered if this process is good for you, grab a piece of paper and jot down some notes. The decision to fast has many implications beyond what it does to the body during the fast. You also need to understand the timing of the fasting process to avoid detrimental long-term results. Listeners questions include: What do I do if eating prior to exercise and/or racing makes me sick to my stomach?; Why does training in the heat makes it difficult to drop body fat?; How does a warm-up and cool down improve performance?; What are the hierarchy of needs relevant to overall health and performance?; and, What can I do to reduce cholesterol levels naturally? http://www.coachrobbpodcast.com/
  2. Coach Robb

    How Rest Improves Your Speed & Endurance

    Streetsy, Thanks for reading and your questions - much appreciated! When it comes to signs of over training there are two ways to look at this subject - on and off of the bike. Off the bike: 1. Night sweats: if you are sleeping in a dark, cold room and sweating, your adrenal system is getting fried. "Adrenal Fatigue" is commonly used here. 2. Inability to sleep when you are tired. If you have a hard time falling asleep and staying asleep, you are not getting enough fat and protein (the only two things that satisfy appetite) prior to going to bed and your body will wake you up. However, if you are doing this and still not able to get to sleep quickly and stay asleep, you are over-trained. "Adrenal Fatigue" is commonly used here as well. 3. Low sex drive. If you workout, specifically with weights and sport specific load levels, your body should be producing the necessary sex hormones. Note: if you are implementing strength training/sport specific load levels (i.e. interval work on the Concept2 Rower) and overweight, this can negatively affect your sex drive. 3. Craving simple sugars. High intensity training is hard on your body (high oxidative stress, production of free radicals, etc.) and can lead to chronic depletion of sugar in your liver and muscles. Your brain is fed from your liver and your movement is fueled by stored muscle sugar (also know as stored glycogen in your liver and muscles). In addition to chronic glycogen depletion, high intensity training is stressful to your entire body which stresses your parasympatheic systems - aka, Adrenal System. If exercise crosses that fine line of stress reducing into "increased stress", the exercise becomes counter productive. Your body only understands "stress", not where it comes from. If you push the intensity, starve the body, become dehydrated, don't get enough sleep, etc. - your body deems this as stress. It doesn't know the difference between athletic, relationship, financial, professional - stress is stress to the body and it only has one system to handle it all. If the stress becomes too much, your adrenals get over worked. When they are overworked and not provided high quality MCT (medium chained triglycerides - aka "good fat"), you run into Adrenal Fatigue. Think about it this way, if you squeeze a dry sponge, you don't get any water. If you don't "fill" your adrenal system with high quality fats, eventually they become "dry" and they can't do their job. If you adrenals can't cope with stress, you run into adrenal fatigue symptoms: tired and can't sleep, night sweats, low sex drive and craving of simple sugars. On the Bike: 1. Same speed feels "hard". If you are falling off the pace, and keep throwing more effort into it and you can't get back up to speed, you may have a combination of mental and physical fatigue. 2. Inability to process high speed. At a neuromuscular level, if your brain can't process higher speeds, you may also have a mental/physical fatigue issue. Chronic depleted sugar storage's in your liver and muscles can slow your processing speed resulting in slower speed and/or quick levels of fatigue. 3. Bike feels "heavy". If you feel that the bike is 20 pounds heavier, your muscles are excessively fatigued. This could be one or a combination of things: dehydrated, glycogen depleted, residual soreness or excessively exposed to load (weights, speed work, etc.). These are just a few things that you would want to pay attention to both on and off of the bike. I have a resources that I use with all of my clients: Body Analysis (evaluate the stress on the body), Sweat Rate Calculator (avoid chronic dehydration), Heart Rate Spreadsheet (avoid training too hard on easy days, push hard enough on hard days to improve the correct energy systems), Body Measurements (evaluate nutrition and training to ensure the dropping of body fat and development of lean muscle mass and more. I happy to share this with you (or anyone that is reading this). Simply let me know which resource(s) you need - send an email to Christy (our client service director) at Contact@CoachRobb.com. In my opinion, the key to any performance program is making sure that you are combining nutrition, hydration, cross training and bike specific to create an adaptation progression that is SUSTAINABLE. My goal is to have my clients improve by 1% every day - whether it is in the area of nutrition, hydration, flexibility, mental development, strength, speed, endurance, etc. there is always that we can improve. However, it shouldn't be at a rate that is unrealistic. The reality is that we are humans and progression needs to be systematic, focused and quantifiable evaluated to ensure long term success. Thanks again for reading the article and leaving your question - I am always glad to help in any way! Yours in sport and health, -Coach Robb CompleteRacingSolutins.com
  3. 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.
  4. Exercise is a great habit to have within your daily life; however, when it becomes an obsession it can actually become counter-productive to your overall health. Excessive training (in the form of volume and/or intensity) without adequate rest causes the body to become "numb" to external indicators of over training such as mood swings, simple sugar cravings, interrupted sleep, loss of sex drive, loss of body weight, suppressed appetite and an elevated resting heart rate. Research indicates that after 12 weeks of consistent training, Cytochome C (a mitochondrial enzyme involved in the production of energy at a cellular level), reaches a peak and then beings to decline. In addition to Cytochrome C levels, so does your maximum oxygen uptake (also known as your VO2 Max.). At this point, the body must be allowed to rest and re-group for continued progress. Give it a rest! 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 - cell mitochondria swell, metabolic wastes accumulate, essential nutrients (particularly electrolytes and stored glycogen) deplete, and muscle tissue is torn. This tearing is known as microtrauma 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 the 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 maximum improvements in your overall health and ultimately your performance. Consistent training without physical or mental setbacks provides the foundation for your body absorb your training volumes. 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 new levels of performance. The key to overcoming your fear of taking time off is to understand how much it will help, rather than hinder, your 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, the next time you see a recovery workout on your schedule, don't ignore it! Remember, that rest allows your body to recover, rebuild, and ultimately become stronger. Have a great holiday weekend and don't forget to tap that "follow" button! Coach Robb Beams Human Performance Expert
  5. Coach Robb

    Throttle Hand Going Numb

    Great question! Quick question, have you had any massage work done on your forearms? Hit me back when you get this. -Coach Robb
  6. Coach Robb

    Definition of max heart rate?

    Thanks Tahoe for the kind words - there are a couple of ways to also evaluate your dehydration: 1. If you stop sweating - watch your forearms and the wetness of your jersey, they should be damp to soaked (depending on temp/humidity) 2. If your mouth becomes dry/cotton mouth symptoms 3. Pinch the skin on the top of your hand. If the skin doesn't retract quickly, you are dehydrated 4. As you mentioned, urine color. The lighter the darker. Here is another thing to pay attention to, the smell. If it is really pungent and you smell ammonia, this is evidence that you are not eating enough protein and cannibalizing your own muscle for fuel. Dehydration is not fun to say the least! Let me know if you (or anyone reading) would like a copy of my Sweat Rate Calculator (contact@coachrobb.com). -Coach Robb (CompleteRacingSolutions.com)
  7. Coach Robb

    Definition of max heart rate?

    1. You can expect a solid 10 beats higher in these conditions (when you are properly hydrated). 2. Ideal condition - less HR variation 3. Here (in my opinion) is where your HR shot up to over 200. When you pick that bike up, you will go anaerobic quickly. When you add an elevated HR (from riding for 15-20 minutes) and then you drop the bike, the HR will spike. 4. This may get a bit technical, but look at your HR dashboard and look at your HR in blocks (before and after picking up the bike) and see what your HR averages within these blocks. The longer your ride, the more accurate your Average HR number will be. Also, look at your HR dashboard - specifically the HR spikes. Look at the rate your HR drops back down from each spike (from when you picked up the bike). If it goes straight up and then straight back down - it is an anomaly. If your HR takes a few minutes to come down, then the Max HR is pretty accurate. One more evaluation of the spikes, see how close they are (i.e. what is the max number that each spike peaked out at). 5. You need to weigh yourself before and after your ride (without your gear) and document how much fluids you consume during your riding sessions. This will help us determine your sweat rate (you want to stay within 1-2% sweat loss - no more/no higher). I have a Sweat Rate Calculator that I am happy to send to you - just reach out to me at Contact@CoachRobb.com. I use this with my clients to determine the sweat rate at specific temperatures, humidity levels, duration and intensity levels to create a replenishment strategy. Additional thought - strapless HR monitors have come a LONG way over the last couple of years. Up until recently, I wouldn't consider a strapless system; however, the new Garmin Phoenix watch is amazing. I have beta tested a few models and the accuracy is spot on. I have spoken to some other performance coaches with the same results. With this being said, the accuracy is much better and another option. But with this being said, until you look at the HR data (as outlined above), I wouldn't jump to change the watch itself. Please continue to post your thoughts/comments here at TT and we will help you get some answers! -Coach Robb
  8. Coach Robb

    Definition of max heart rate?

    Thanks for the HR question! There are a few things to think about: 1. Temperature/Humidity - both can drive up the heart rate number (sweat doesn't evaporate in a wet environment - humidity). 2. Fatigue - did you have a lot of fatigue in your body from work, personal or cross training residual fatigue? 3. Total Ride time 4. Average heart rate - usually there shouldn't be more than 10-12 beats between the average and the maximum (with a few variables being factored in). 5. Sweat Rate - did you happen to weigh yourself prior to or after your riding session? Please drop me some feedback when you get a quick moment. Thanks! -Coach Robb CompleteRacingSolutions.com
  9. PapoC915 - thanks for posting and sharing! Regarding your training program, we can take a look at your availability of time and what resources you have along with identifying where you are struggling while riding/racing. Can you send me an email (contact@coachrobb.com) so that I can get a New Client Profile to you? I would be happy to help direct your efforts and get you on the right track. I look forward to hearing from you soon! -Coach Robb
  10. 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
  11. Wow - that is horrible! I hope you were able to get someone that truly invested and cared.
  12. Glad you were able to get away for awhile! Please let me know your thoughts about the podcast - I always appreciate honest feedback.
  13. Hawaiidirtrider - thanks for your comment! Within this podcast we discuss Depression as it relates to the coming down from a high profile race/event that you have trained quite a long while for - there is a chemical adjustment that takes place and associated mood change. The subject of Over Training is drilled down within this podcast as relates to your overall volume, intensity and frequency and what indicators to watch to keep you from crossing that fine line. This podcast does drill down on how over training can cause symptoms similar to depression, but I just wanted to make sure that you were award that the two subjects are addressed separately. I hope you get a chance to listen and I would appreciate your thoughts/feedback! -Coach Robb
  14. 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
  15. Coach Robb

    Swelling how long?

    Motoracer622 - thanks for leaving a comment here on TT! In addition to the contrast therapy you are doing with the heat and cold, add these two things: 1. Keep your hand elevated and let gravity facilitate the "pulling" of the fluid out of your fingers and hand. 2. Manually massage your fingers towards your wrist and then massage your hand and forearm towards the heart. Refrain from massaging away from the heart, this will only make your fingers fill back up with fluid. Your goal is to help your body's lymphatic system get that fluid out and by massaging towards your heart, you are making things easier. Please give these a shot and let me know how it works out for you! -Coach Robb CompleteRacingSolutions.com