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Found 10 results

  1. 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.
  2. Kaden Flynn

    Does asthma affect racing?

    I have asthma and Im getting into racing, Im curious is it will affect me! Thanks for your feedback!
  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. 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
  5. 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
  6. @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.
  7. 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
  8. 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.
  9. @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
  10. 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
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