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Found 19 results

  1. Are you frustrated that your training and eating habits are not producing the results you are looking for? Coach Robb’s Podcast #11 drills down on the top six culprits that could be holding you back. Coach Robb taps into his 30+ years of working with clients, athletes and racers to outline how overlooking little things can create a domino effect that undermines your efforts and eventually your health without you seeing it until it is too late. He also explains why trying harder is not always the correct mindset when it comes to breaking through personal plateaus. If you are tired of being tired or ready to bust through performance glass ceilings, you don’t want to miss this podcast!
  2. @DrMark A few months back, the bursa sack in my left shoulder swelled up like a balloon. Very, very painful, but MRI showed signs of tears or visible damage. I took it easy for about 6 weeks and it's pretty much back to normal. I've always had a very slight pop/click feeling in my left shoulder on mostly overhead movements (that I can recall), but not consistently or that I noticed all the time. Post my bursa sack flare, it now is more consistent and a bit more noticeable. The one exercise that seems to make it pop/click the most noticeable is incline bench press. So, I've avoided this particular exercise in my weight training routine or other movements that just don't feel right. It's not painful, I'm just being cautious. I don't lift any heavier than I can well control (no hurky-jerky lifting) or that I can't complete a decent amount of reps with. So, I pay attention to my form. That said, any suggestions? Should I keep avoiding exercises that makes it pop more? Is the popping harmless? Will it just go away? Should I have it further evaluated? It's not getting in the way of daily life, riding, etc... It just pops with certain loaded movements and I'd like to have a complete set of exercises in my routine.
  3. Between riders riding and racing every weekend, a frequent question is how to recover properly. If you have followed me for any period of time, you know that I am an advocate for one day of rest per week and to pull back the overall volume and intensity every six weeks to allow your body to rejuvenate both mentally and physically (at a blood chemistry level). What does that look like? 1. Rest Means Rest: this is not the day to go to a theme park,run errands that have you outside and in the heat and humidity, etc. Anything that is stressful on your body should be avoided. Note doing a sport specific event “easy” is not the idea of a rest day. Instead schedule a massage, read a book, go to a movie or go to lunch with an old friend. 2. Take a Nap: when your body gets into REM (rapid eye movement) level 3, it releases hGH (human growth hormone) which make you both lean and facilitates recovery. Make the room dark and cold, eat a quality snack and consume 5-8 ounces of cold water prior to lying down. 3. Contrast Therapy: the goal here is to expose the muscle tissue to the largest temperature deviation that you can tolerate; the bigger the temperature spread between hot and cold the better. If you complete in the shower, strive for 2 minutes hot – 30 seconds cold. If you utilize a bath, strive for 4 minutes hot, 1 minute cold). Repeat 2 to 4 times. 4. Loosen your muscles up: go for a therapeutic massage or take a yoga class the night prior to your rest day. Spend 20 minutes both in the morning and the evening foam rolling and working on trigger points. Gotta' slow down sometimes to go fast! If you have any questions, comments, or suggestion for a future article, hit me up on the comments section below. I enjoy hearing from you. Oh, and don't forget to tap that "Follow" button so that you're notified when I post new tips on reaching your highest potential. Coach Robb Beams Complete Racing Solutions About Coach Robb
  4. @Scott Meshey 141 When it comes to preparing for a new season of training and racing, there are several tricks to performing at your full potential. When it comes to the human body, you must realize that you are only as fast as your weakest link! Let’s take a look at a few tricks that you can implement today: Test Your Fitness Regularly Your season needs to be broken up into four definitive seasons: Pre-Season, Pre-Competitive, Competitive (with several peak performances) and the Off Season. During each of these training cycles, you want to begin each cycle with a series of base line assessments to establish a quantified measurement of your sport specific speed, strength, endurance and lactate tolerance. During each training cycle, the focus of your efforts changes according to your race schedule – you don’t want to be working on your endurance too much when your race schedule requires short, explosive efforts. Know Your Sweat Rate It is imperative that you know how much and when you should be drinking to avoid either dehydration (not enough water) or hyponatremia (too much water). Your goal is to stay within 2-3% loss during each workout. Research has shown that if you lose more than 3% of your body weight in sweat, the strength of your muscle contractions can diminish by 10-12% robbing you of both speed & endurance. To receive a copy of MotoE’s Sweat Rate Calculation Spreadsheet, email me directly. This simple resource will ensure that you are not drinking too much or too little which will help you train and race to your full potential. Maintain a Food Log Your daily food log should have three pieces of information for each day: what time, how much & what you ate. This data will provide you a clear snap shot of the quality and quantity of food you are consuming on a daily basis. Many times, the lack of muscular endurance is a result of inadequate amounts of food (i.e. fuel) coming into the body resulting in low blood sugar. Low blood sugar can lead to a lack of mental concentration, weaker muscle contractions and lack of consistent speed. To receive a copy of MotoE’s Food/Energy Spreadsheet, email me directly. This simple resource will ensure that you are getting the right amount and type of foods to sustain your duration and intensity levels. Reduce Your Body Fat It is not a surprise that lighter racers have a lower overall core body temperature than heavier athletes; this is a result of body fat to lean muscle ratios. The same principle applies to speed & endurance – the stronger and lighter the body, the easier it is to produce and maintain a fast rate of speed. To accurately measure your body fat/lean muscle ratios, utilize a combination of tape & caliper measurements. These two forms of measurement are the cheapest & most accurate (second only to submersion which is difficult to find and cost prohibitive) way of seeing how your body composition is changing specific to your food, hydration and workout/performance logs (relevant to volume & intensity). By evaluating your body measurements and skin fold measurements every six weeks, you will get an accurate snapshot of your program and determine if your training efforts are delivering the incremental progression that you outlined in your goal profile. To receive a copy of our MotoE’s Body Measurements Spreadsheet, please email me directly. Establish a Warm-up Routine Nearly every new athlete we have worked with says the same thing “I always feel better at the end of the race than I do at the beginning of the race”. This is because the rider has used the first half of the race to “warm up” - the scientific term is called the Lactic Acid Shuffle. When the body burns stored carbohydrates (i.e. glycogen) it releases a hydrogen atom that acidic in nature – hence the feeling of burning in the muscles. As the body becomes more acclimated to the presence of this hydrogen, your circulatory system increases its efficiency and rids itself (actually reabsorbs) of this burning sensation. In order to improve both your opening speed along with maintaining that speed throughout the race, a warm up that is specific in duration, intensity and time before your actual race is imperative to performing at an optimal level. Visit a Chiropractor and Massage Therapist When you recognize that muscles stay tight when bones are out of alignment and that bones get pulled out of place when muscles are tight, you recognize that these two modalities are synergistic – you shouldn’t have one without the other. A qualified massage therapist will help you identify what muscle(s) that are chronically tight which will help direct your stretching efforts to eliminate any future muscle strains and/or tears. An in-line spine and flexible muscles will allow for proper biomechanics which will produce faster speeds & improved endurance. Please email me directly for more information about what to look for regarding a qualified massage therapist and chiropractor. Get Some Blood Work When you have your blood drawn, 99% of the time, they draw and evaluate a partial panel; however, a full panel will provide you better insight regarding your overall health – especially the health of your blood cells. For example, when you train and race hard, you break down your red blood cells, which are necessary to carry fresh oxygen to the working muscles. If you’re RBC (red blood count) is down, you will feel sluggish and fatigued for long periods of time and not know why – you have a low red blood count. By having your blood drawn every 12 weeks (once a quarter), you can evaluate the effects of your food, hydration and training schedule as it relates to your overall health. Please note the ranges that are established on your blood panel reports are established based on the absence of disease verses a more important range referred to in the human performance world as functional health. Your optimal health and performance ranges are nowhere near what is outlined on your blood results data sheets, hence the need for a qualified physician who understands the nature of your sport and its demands on your body. At MotoE, we have a staff of physicians that can read and evaluate your full blood panel results and make recommendations to improve your health and ultimately performance. Please email me directly for more information about this service. Listen to Your Body One of the worst things that you can do to your body is to stop listening to the external signs that your body is either hurt or fatigued. By tracking your morning heart rate, you will be provided specific feedback on how your body is responding to stress (virus, training, hungry, dehydrated, etc.) and whether or not you should workout today (in any way) – our rule of thumb is that if your resting heart rate is up by more than 5 beats, you don’t train but rather eat cleanly and go back to bed. The signs of injury are pretty obvious: the injured area is swollen, hot to the touch, tender to the touch, discolored, and has limited range of motion. These self defense mechanisms are designed to provide you feedback so that you can make adjustments that will turn these conditions around. If you take pain medication, this only masks your body’s natural receptors of pain, which increases your risk of further injury or illness. At MotoE, we have numerous cross reference tools to keep our riders from getting burned out, overly fatigued which helps them avoid injury or illness. It is imperative that you pay close attention to your body’s external signs: elevated morning heart rate, a normal workout effort is harder than normal, suppressed appetite, low motivation and excessive muscle soreness are examples that are easy to identify. Establish Goals and Training Objectives to Achieve To maximize your productivity and ensure that you are achieving your personal racing goals you must establish three sets of goals: 3 months out, 6 months out and 12 months out. The reason for the three sets of goals is associated with how long it takes the body to develop the necessary physiological elements (i.e. strength, endurance, lactate tolerance, flexibility, etc.). The objectives that are established for each goal are based on the results of your baseline assessments – nothing will keep you on the straight line of success like honest evaluation of your assessments. Either your endurance is getting better or it isn’t – what you choose to do with this information is the difference between a champion and a good racer. To receive a copy of MotoE’s Goal & Objective Spreadsheet, email me directly. Have Fun! Don’t lose sight of the fact that you took on racing for the fun and the challenge. No matter what happens on race day, be thankful that you had the opportunity to go out and race (at whatever level) and that no one can ever take that experience away from you – ever! ***** Thank you for taking the time to read! If you have any current frustrations that you would like some help breaking down, please don’t hesitate to drop me and my team an email. We would enjoy answering your questions and getting you on the path to success immediately. Yours in health and sport, Robb Beams Owner-Founder of MotoE’s Complete Racing Solutions
  5. During this show I answered the frequently debated question – “Should my maximum heart rate go up or down as I become fitter?” I also outlined what an Energy Matrix is and how training with a heart rate monitor will make you leaner, stronger and faster in the shortest amount of time. In addition to answering more listener questions, I also explained why strength training is a key component to improving your ability to burn fat, increase speed and reduce muscular fatigue. When you get a moment, make sure to follow me over on Youtube at Robb Beams to hear your questions answered in video format! Click here to download: https://www.dmxsradio.com/ Yours in health and sport, -Coach Robb
  6. When it comes to halting a rider’s progress both on and off of the track, nothing will stop you quicker than an injury. Unfortunately, for many rider’s, we have either become complacent to injuries and have adopted the mindset that “it is just part of the sport” or assumed that the injury is a result of overusing a particular muscle or group of muscles. With the exception of trauma associated with direct impact, injuries are an imbalance within your performance variables: sleep, food, hydration, training (volume & intensity) and your ability to “absorb” the daily workloads that you subject your body to in an attempt to improve. As surmised by Dr. Maffetone, injuries fall into three categories: mechanical, chemical & mental. Let’s review how each of these categories influence the status of your performance. #1 - Mechanical Injuries Let’s create a scenario. You wake up one morning and when you step out of bed you feel a “slight pull” in the arch of your right foot. You notice it, but you don’t think much more about it because within a few minutes of walking around the “slight pull” dissipates. For the next week, every morning when you take your first few steps, you feel the tenderness in your foot lasting progressively longer and instead of being a “slight pull” it is actually becoming painful to walk on it. This pain is now lasting throughout the day and is beginning to negatively affect your workouts. As you train, your body senses the pain in the arch of your right foot and counterbalances this pain by shifting the way that you walk, stand and land when you run or walk. You know that you should run on your mid-foot, but it hurts too much, so you begin running by landing on your heel (mechanical mistake) and your body adjusts more of your weight to your left leg, this causes increased load levels on your left side and a domino effect of issues. Keep in mind, this entire chain of events wasn’t a byproduct of a high impact injury, instead it is your body compensating to some soft tissue issue that resulted in a loss of biomechanics. The key to avoiding a mechanical injury is a three step process: identify how the problem started, properly address the associated symptoms & implement a system to keep the issue from arising again. Step One: Identify the Difference between the Pain Site & Pain Source If we continue to use the illustration of your right arch in your foot, let’s say that you purchased a new pair of shoes and they didn’t fit properly for the type of training you are doing. Your left foot (notice the opposite side of the foot that hurts) gets tweaked during exercise which results in micro trauma (small tears in the muscle & connective tissue). While there are no symptoms (swelling, hot to the touch, etc.), this micro trauma is sensed by the brain and is immediately addressed with compensation – you shift your body weight from being equally distributed with both feet, to more weight being distributed to your right foot (the eventual site of your pain, but not source of the problem). This distribution of more body weight to the right side of the body puts more loads on the bones and muscles which creates a “secondary compensation”; an excessive amount of load that has to be distributed to keep you upright and able to walk. This excessive load eventually weakens (because of fatigue) both the primary and secondary muscles become so tight (part of the compensation process), flexibility is limited and movement is creating micro tears in the tissue that your brain picks up as pain. When this point of the process is achieved, the muscles are like a tight guitar string and the slightest movement ends up being the “action” that you feel – a muscle tear or chronic tenderness. Solution: find an experienced human performance coach or physical therapist who understands movement associated with your specific sport to help you identify the source of your pain. If you can’t move without pain, you will never be able to achieve your full potential. Step Two: address the symptoms. It is not a rational thought to think that you can correct pain by acting as if it isn’t there – sometimes this means taking some time off! The therapy needed for dealing with symptoms needs to begin with the cause of the pain in the first place. In the illustration of your right foot, you need to source the problem all the way back to a poor fitting shoe that didn’t support your training efforts. Once you are put into the correct shoes, the body will cease making adaptations and compensations – this is the critical step to dealing with the painful symptoms. The body has an incredible natural ability to heal itself once the cause of the problem is properly addressed. As a general rule of thumb, if the injury is acute (you have felt the pain for the first time within the last 48 hours), then apply ice for 10 minutes and then air temperature and manual massage for 10 minutes. If the symptom has persisted for more than 48 hours, apply ice for 10 minutes, moist heat for 10 minutes and air temperature/massage for 10 minutes. Repeat as many times as logistically possible. Step Three: Prevent the Cycle of Pain Before it begins Most racers are able to narrow down the source of an injury quite quickly when questioned. For example, if I ask an athlete how old their shoes are, they are able to tell me that they are 8 months old and not very comfortable to wear. They have literally narrowed down the source of the problem with just a few questions. The problem arises when racers ignore their body’s feedback relevant to pain and not make the necessary (usually easy) adjustments to keep the symptoms from getting worse. When your body provides you an obvious signal – tenderness in your foot for example, stop and ask yourself what is actually going on. If you don’t stop, rest and evaluate what conditions have led to this situation, you will be eventually forced to stop resulting in more down time from riding & racing. #2 Chemical Injuries – Epstein Barr/Chronic Fatigue Syndrome The typical racer spends most of his or her spare time riding, cross training, working/school and spending time with your family & friends. Riding & cross training is as common as eating lunch each day. However, you may notice that it is getting progressively harder to get through a workout or a race feeling strong. Additional symptoms may include irritability, weight gain, craving simple sugar, not sleeping well and getting ill frequently. Though this may not be as “painful” as a mechanical injury, you are chemically injured. Although some chemical injuries may provide symptoms of inflammation, which can be painful, the most common characteristic of a chemical problem is that you feel tired and fatigue quickly when training and/or racing. To properly address chemical injuries, you must first rule out more serous conditions such as anemia (low red blood cell levels), infections or other disorders. To help narrow this condition quickly, a full panel blood test, evaluation of family history and a physical exam by a professional should be performed every three months. A personal schedule that is spread too thin creates an environment where the ability to recover completely is hindered and the stress level placed on your adrenal system becomes excessive. Your adrenal system is designed to adapt and compensate for all the stress that you subject your body to on a daily and weekly basis. With your adrenals not being able to sustain your stress levels, your bodily functions begin to decline. Symptoms include: Ø Blood sugar becomes unstable leading to fatigue Ø The brain is deprived of the necessary sugar it needs, cravings & increased hunger follows. Ø Irritability - because the brain is sensitive to relatively small changes in blood sugar Ø Weight Gain – stress slows down your metabolism which causes your body to shift from using more sugar and less fat for fuel which leads weight gains Ø Suppressed immune system – this leads to frequent illness and lingering sickness Ø Allergies become more common & severe Solution: clean up your personal schedule so that you are doing exactly what you have outlined in your personal schedule to maximize your mental focus and overall productivity. Additionally, add more high quality fat to satisfy your appetite and fuel your body with high quality MCT (medium chain triglycerides) for energy. #3 - Mental Injuries As stated by Dr. Maffetone, “a chemical may trigger impairment on a mental or emotional level.” If the brain becomes distorted from a chemical effect of diet, nutrition, excessive training volume or intensity, a mental injury can occur. Symptoms include: Depression Low desire to train Fearing competition High levels of anxiety Personal life and balance becoming stressful Decreased performance results (even with more effort being put into training) A functional imbalance in the brain’s chemistry is a change in two neurotransmitters: Serotonin & Norepinephrine. The brain’s imbalance may be caused by a mismatched diet, lack of nutrients, or training too hard, too long or too often. Serotonin has a calming, sedative, or depressing effect in the brain. A high carbohydrate (high glycemic) meal, results in more serotonin production. Norepinephrine has a stimulating effect on the brain. A racer who is depressed could benefit from more of this brain chemical. Overtraining frequently is preceded by too much anaerobic work. Anaerobic work creates excessive lactic acid which has been shown to create depression, anxiety and phobias amongst racers. The catalyst for this is an overstimulation of the adrenal glands, and occurs with the release of endorphins. Conclusion The key to optimum performance is to think through how the problems were created and implement a specific process to pull you out of the negative environment and into an environment that yields optimum health, wellness and ultimately performance. Each injury needs to be seen as part of the racer and each racer must be approached individually based on age, experience, status of the injury, how the body responds to therapy and overall goals. Finally, step back and review this entire process. It has taken weeks, maybe months, for your injury to get to the point where you stop and address the issue with therapy. And all along this process, your body has not been healthy and your performance has been negatively affected. Next issue we will discuss: The Anatomy of an Injury: Knees & Ankles. If you have any questions or need anything clarified, please email me directly. Until next time, Train Smart-Not Hard! -Coach Robb About MotoE and Complete Racing Solutions MotoE-CompleteRacingSolutions.com (the world’s largest and most successful moto specific Human Performance Company) is a complete Motocross Performance Training company with a vision of developing good racers into championship level racers through proven nutrition, mental, fitness and performance programs. MotoE currently manages the nutrition, mental, speed, strength and endurance programs for Ricky Carmichael’s GOAT Farm, the Georgia Training Facility (GPF) and WildwoodMX - with more partnerships to be announced in 2018. Led by Head Coach and Founder, Robb Beams, MotoE offers 33 years of success including four-time supercross and three-time motocross champion Ryan Dungey, and current pro riders Jeremy Martin, Adam Ciancirulio, Alex Martin, Isaac Teasdale, Tristan Charboneau and Mitchell Harrison. Current top amateur riders developed by MotoE’s Performance & Nutritional Program include Jordan Bailey, Lance Kobush, Jake Pinhancos, Stilez Robertson, Joshua Guffey and Dylan Greer. If you are frustrated with "gusessing" what to do or why your performance levels are below your expectations, contact MotoE's Customer Service department and request a FREE 20 minute consultation with Coach Robb to see what can be done to get you to that next level of fitness and performance.
  7. 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
  8. Frequently I discuss the importance of proper hydration and nutrition as it relates to building and repairing muscle tissue, burning unwanted body fat and consuming enough water, sugar and electrolytes to perform optimally every day when you head out the door. With this in mind, I want you to begin keeping a very detailed analysis of your sweat rate. Nutrition as it relates to performance is an interesting subject; we look at the quality and quantity of your food intake and evaluate if you have enough energy to finish your workouts feeling strong throughout the duration of the workout. If you begin to fatigue, we know that we need to adjust the quantity (we assume that the quality is there at this point). Now let’s take a detailed look at your hydration as it relates to your performance. Proper hydration is going to affect your body in two ways: one, it helps you regulate your core body temperature. The cooler you are from the inside out, the better you will perform. The second benefit to proper hydration is that your muscles (and brain) are receiving enough water, electrolytes and sugar to perform properly: good mental clarity and strong muscle contractions. To improve your confidence on race day, you need to know what your sweat/replenishment rate is specific to your intensity with the factor of temperature & humidity. Though it sounds tedious during the week, it is invaluable on race day – you will know exactly what your hydration strategy to implement to race up to your fullest potential. Until next time, work smart - not hard! -Coach Robb
  9. Most nutritional and hydration errors occur because the food and water is not readily available. If you are hungry and you don’t have healthy snacks and meals to consume, you will inevitably end up going through a drive through to satisfy your hunger – this is completely different than eating fast food because you don’t care about your health. Speaking of being hungry, this is a sensation that you should NOT be experiencing on a daily basis. When it comes to nutrition for both your health and performance, there are two simple questions that you have to ask yourself: 1. Am I eating fresh fruit, vegetables and high quality fat every two (2) hours? 2. Am I getting hungry before the two (2) hour window of time has transpired? Think about this for a minute, if you are eating nutrient dense fruits, vegetables and protein every two hours (this stabilizes your blood sugar levels along with satisfies your appetite) and you are still getting hungry – YOU NEED TO EAT MORE FOOD! This sounds completely contrary to the mainstream mindset; however, being hungry will undermine your efforts at each workout. Think about your car, if you have a half a tank of gas and you want to drive 1000 miles, you can’t without filling up your gas tank. Your body is the same one but with one extra catch. To improve your workout quality, your brain and muscles need adequate sugar to complete the workout and raise its fitness to the next level. Without the new threshold of workload, the muscles will not be stimulated enough to create an adaptation – the result is a performance plateau. When it comes to determining how much protein, carbohydrates and fats you have to consume refrain from pulling out a scale and reading labels extensively. Instead, focus on your hunger levels (there shouldn’t be any), evaluate your performance results (consistency and improvement) and your biofeedback (quality of sleep, resting heart rate, personality characteristics). If these evaluation elements are not consistently positive, you need to eat more food. If you begin to eat too much (this rarely happens), you will get a clear notice: your clothes will begin to wear tight. Remember, stress comes in many forms: relationship, work, financial, workouts, hydration, hunger, etc. The value of your health and wellnexs is finding the correct balance of volume & intensity of training to maximize your training efforts and achieve your personal goals. Ironically, it all starts with consuming adequate amounts of high quality food, remember it is all about Working Smart, Not Hard! Yours in health and sport, -Coach Robb
  10. To help you get the most from your daily efforts, here are some reminders on how to optimize your training & racing efforts. Eat Prior to Working Out If you eat too soon before you head out, you could be plagued with G.I. (gastro-intestinal) issues. But if your last snack or meal was more than three 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 training sessions specific to your intensity levels. 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 just prior to provide your brain and muscles the easily absorbable carbohydrates and electrolytes necessary for optimum muscle contraction and sweating. Foam Rolling (please use these videos) Use a foam roller before your workout and/or before working out. 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. 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 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 training, 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. By implementing these non sweating performance elements on a daily basis, just adds more tools to help you Work Smart, Not Hard! Yours in health & sport, -Coach Robb
  11. Dating back to 1775 and the research completed by a biochemist by the name of Joseph Priestly, it was discovered the importance of oxygen associated with sustaining life. Ironically, he also discovered the dangers associated with the utilization of oxygen as it related to health and wellness. As you breathe and your body utilizes stable oxygen (O2) molecules, and converts them to a free radical molecule. Scientists now associate oxygen free radicals with every major chronic disease, including heart disease and even cancer. Free radicals play a major role in the gaining process. It is important to become aware of these potentially harmful substances, what increases their production and how to control them in order to reduce the negative effects on your health, performance and the aging process. Increases in oxidative stress, whether from too much free-radical production, too little antioxidant activity, or both, speeds up the aging process. According to Dr. Maffetone, different levels of exercise intensity can produce varying amounts of free radicals. Low intensity aerobic training (according to your personal heart rate zones), produce little or insignificant amounts of free radicals, and the smaller amount is more than likely well controlled through the body’s natural defense system, especially if enough antioxidants are present. A well-developed aerobic system has its own antioxidant effect. Fat burning and free radical breakdown occur in the mitochondria contained within aerobic muscle fibers. With this in mind, people in better aerobic shape are more capable of controlling free radicals compared to those who are out of shape. Research validates that individuals with a higher percentage of aerobic muscle fibers have more antioxidant production and therefore more antioxidant capabilities. However, exercising at high intensity levels (above HR Z4) and lifting weights can have the opposite effect. Such intense activity produces more oxidative stress – some research indicate as high as 120% over resting levels. This is the result of physical damage to muscles, lactic-acid production and highter oxygen uptake, which may increase tenfold during activity. Higher injury rates are also associated with increased free radical production. Additionally, the development of more anaerobic muscle fibers means less aerobic mitochondria for free radical elimination. This is (amongst others) why you will see the majority of your weekly volume based on aerobic effort. Understanding intensity levels and their influence on your health, wellness and ultimately performance is another tool for Working Smart, Not Hard! Yours in sport and health, -Coach Robb
  12. Frustrated with trying to figure out what or when to eat and drink during your athletic training and racing? Cramping? Bonking? Feeling tired all the time? Whether you’re a national champion or weekend warrior, this workshop is designed for every type of racer. MotoE founder, Coach Robb applies his 34 years of experience as a nutrition and performance coach to provide proven solutions to the most common nutrition and hydration frustrations. You will walk away with: ▶ Customized nutritional & hydration strategy for improved strength to weight ratios, speed & endurance ▶ Proven process for determining what you need to eat & drink (and how often) during training and racing ▶ Clear understanding of what foods aid in muscle recovery and support your adrenal and immune systems Order Here - CLICK HERE Get a sneak peek of the presentation here:
  13. vabuckaroo

    New Training Tool

    I recently purchased a Garmin Forerunner 735XT wrist heart rate monitor. I have used it in the gym for both cardio and strength training. It show calories, heart rate trends and more. I tried using it on the bike doing some off-road stuff. Not only did it show all the same stuff in the gym, but mapped my route (GPS satellite connection) and showed heart rate while in motion. I have not used it with a chest monitor, but with that it will show VO2 to help figure lactic acid levels. It's waterproof and has Bluetooth connection. After workouts, I connect it to the computer to see all the information. It can be used with cycling and swimming as well (plus many other sports). If you want to up your training game, this is a great tool. It will also show your sleep patterns. AND for those of us who are optically challenged...the numbers on the face are pretty big!! Riding this weekend here in Montana (1st time on the bike since riding in California in Feb), no arm pump, legs did great. Let me know if I can help you with creating a training program. I'll be in Montana until June or July, then I'm heading to Tucson. Since 2/01/17 I have gone from 209lbs with a 14%BF to 217lbs with a 12%BF (04/17/17) My goal is 230lbs with <10%BF My theory is to have enough muscle mass to protect your body in a crash, or to be able handle the bike with less effort AND have the endurance to race a 2hr enduro, H&H, or HS. (or your leg of desert race) Remember this guy. One of the winningest off-road racers ever. Yes, he deadlifted his XR600R.
  14. Do you want to understand why you are gaining weight even though you are training consistently and watching what you are eating? Want to understand why you feel exhausted all the time? Want to understand why waking up to an alarm is making you gain weight? If so, take a few minutes and listen to my latest podcast and stop the vicious cycle! Tap the "play" arrow below to listen to the podcast and be sure to tap the "Follow" button to be notified when I post new blog entries, right here on ThumperTalk.
  15. 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! -Coach Robb 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.
  16. 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
  17. Before we review the five most common mistake that a rider needs to avoid, let’s take a brief look at the physiological demands put on a rider during riding and racing. First, a rider has to “teach” the body to conserve glycogen and burn fatty acids as a primary fuel source. Note, the higher the riding intensity level, the more glycogen (aka stored carbohydrates) your body burns. The downside to higher intensity and the utilization of stored glycogen, is that your body only stores about 60-80 minutes of glycogen within the muscles – not enough to finish strong, hence the need to prepare and train properly (which will be outlined below). With this in mind, it is imperative that the racer focus on maximizing his or her aerobic capacity, both on and off of the motorcycle. When this is implemented properly, the following physiological adaptations take place (which results in better endurance and overall speed): - Improved delivery of oxygen to the working muscles - Lower overall heart rate due to the increased stroke volume of the heart - Improved elimination of lactic acid (a by product of burning carbohydrates) - Increased number of mitochondria (remember in school: “The power house of the cell” In my opinion, one of the most beneficial by-products of endurance training is that it prepares the rider for the psychological demands of racing – especially late in the race when mental focus can make the difference between 1st and 5th place. When you teach yourself to stay mentally sharp, you the rider will be able to make the necessary decisions that will build upon themselves throughout the race. Here’s how. When you don’t mentally drift off, you will consistently consume the necessary fluids and calories (ideally every 15-20 minutes) which will result in stabilized blood sugar levels. When your blood sugar levels are optimized, your brain has the necessary “fuel” to implement the proper techniques that you have worked hard to incorporate into your riding. These proper techniques lead to faster speeds which your brain has to process efficiently throughout the entire race. If your brain runs out of fuel, you will find yourself missing your important lines, resulting in slower average speeds and ultimately more work and fatigue on your body as it fights the non-optimal lines. You can see how this becomes a problem quite quickly. Here are few things you want to avoid to enjoy your riding and/or improve your race results: Mistake #1: Deviating from your regular routine When it comes to getting the body warmed up sufficiently and properly, it needs to be subjected to the same exercise protocols that are used in training when away from the track. For example, it doesn't make any sense to expect a bicycle to be a sufficient warm-up tool if you're using something like the Concept 2 rower in your every day workouts. You also need to consider intensity levels. We don't want the intensity to be so high during the warm-up that is that it ends up leaving the body tired, but we also don't want the heart rate to not rise to a level that starts to produce and activate the lactic acid shuffle. What we see is either riders are using the wrong tools to warm up or they're warming up at too high of an intensity. Mistake #2: Coming to the starting line dehydrated or under nourished When you sleep at night; your body pulls the necessary glycogen (which is sugar) from your liver to sustain your brain functions during the night. Then when you wake up in the morning and put demands on the muscles, the energy necessary comes from the glycogen that's been stored within the belly of the muscle tissue. The challenge that we have on race day is the duration of time since your last meal - sometimes between 12 to 15 hours. Think about race weekends: you're going to be racing on Sunday morning and practice or racing begins at 7:00 am. Let’s say that you ate dinner at 6:00pm Saturday night and you wake up at 6:00am Sunday morning, that's 12 hours since your last meal. To put it in perspective, imagine that if you ate your morning breakfast at 8:00 in the morning, but then you didn't eat dinner until 8:00 pm and you had no snacks or any meals in between that timeframe, you'd be extremely hungry. But for some reason (whether we chalk it up to a nervous stomach or we're afraid that we're going to get cramps) we don't take the time to eat a good-sized meal early enough so the muscle glycogen is already at a deficit before the gate drops. When you add high intensity racing, which tends to drain the glycogen from the tissue very quickly, and you can see why riders have a tendency to fade quickly or miss simple lines – all because the blood sugar levels within the rider is too low. Frequently this fade or silly mistake syndrome is blamed on a lack of fitness, but rather, should be attributed to low blood sugar levels. Mistake #3: Lack of a post-race recovery routine When you come off the race track, there's an enzyme that helps you replenish glycogen within the muscle and the liver called the Glycogen Synthase Enzyme. You've got about 20 to 30 minutes where that enzyme is at its highest level, so when a riders comes off the track, the first thing they need to be focusing on is the replenishment of depleted glycogen. For example, if you took a bit of oil out of the engine after each lap, you wouldn’t expect the engine to still be running strong at the end of the race. The idea here is that every lap depletes some level of glycogen (the exact amount is based on the duration and intensity level) and it's the athlete's responsibility to get the body replenished to perform at an optimum level. Whether its 20 minutes later, 30 minutes later, whenever your next race is, you have to understand that as soon as you come off the track, priority number one is to get that body replenished and to get it rehydrated. Failure to do so is going to manifest itself out on the track as you start to fade and go backwards. Again, we're right back to an empty gas tank within the muscle. If you want to be able to perform optimally, moto after moto, day after day, it starts after each race or workout – so plan ahead and implement consistently. Mistake #4: Racing at an intensity that is not familiar to your body This mistake is not a misprint – many racers fail to race to their full potential by riding too hard - too early in a race! It is obvious that on race day you're going to be pushing a pace that's difficult to emulate during training, but training at an intensity level that's much less than the demands of race day leads to a culture shock to the body. It produces more lactic acid than the body has been acclimated to and the physiologic process of absorbing and diffusing lactic acid shuts the muscles down. The end result is that the contractions of the muscles are slowed down, you begin to focus on how bad your body is hurting and instead of focusing on racing the course, and you begin to make errors on the course that begins to negatively affect your confidence. To offset this negative effect of lactic acid, you want to try to incorporate a couple of workouts a week that is held at an intensity level on the motorcycle that will accurately emulate race intensity. Additionally, you need to make sure you are testing and training at the same intensity levels off the motorcycle with various forms of cross-training. If you want to race at a higher level on the race weekend, incorporate similar conditions and intensities when you're practicing on the motorcycle along with your cross training off of the motorcycle. Mistake #5: Not racing the track The final and biggest problem that we see on the race day is racers shifting their focus from preparation and implementation of a normal routine to who is on the gate. The rider begins to size themselves up against somebody else and then pulls in a past performance of the other rider, and then immediately dumps that information into the race at hand. Your goal is to make the least number of mistakes, carry as much momentum as possible and charge the course. If somebody else is jumping something, they think they need to jump it. My question is why you don’t just focus on racing your race; race every section as hard and as fast as you can, try to optimize every single section of the course and your goal is that you would do it faster and better than everybody else. It's not that you can't learn something from somebody else, but when the gate drops, the only thing that you can take control of is yourself. So, what I want you to be thinking about is how I can get through this section faster than anybody else. Frequently, this requires thinking outside the box. When another rider is doing something through a section that nobody else has thought about, and probably not even willing to try, the results speak for themselves. Be smart, but creative and you will be surprised at the outcome. If you really want to optimize your fitness and preparation, you want to create the mindset that you are racing the course - minute after minute with your pace falling off as minimal as possible. We don't want you to come around the course on the opening lap with a time of 2:00 and then fall off to a 2:15. Ideally we are looking for less than a 2 second deviation from your first to last lap - you've seen this emulated by the best racers. The only way you can do this, is to race the course, minimize mistakes and make the best of something when it goes wrong. Allowing frustration and anger to sidetrack your focus, doesn’t fix the fact that you've messed up a section. Re-establish your timing; get back to charge mode and carry as much momentum as possible to create the fastest lap times on the course. Remember, practice doesn’t make perfect. Perfect practice makes perfect! If you have any questions or are interested in a customized nutrition and performance program, please feel free to contact me directly at Robb@CoachRobb.com. Also, don't forget to hit that "follow" button! Yours in sport and health, -Coach Robb
  18. 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.
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