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Found 15 results

  1. 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
  2. My Grandson wants to learn to ride a dirtbike. He is 15 and never showed much interest til now. Mass. has an online,then a classroom course you have to take. Do you have to bring atv or dirtbike to 2nd part of training? FAQ's in info section mention skills test,and dont know what is involved. He is a newbie and I can teach him to ride,but no idea what the Ma. liberals have decided to include in training course,except to make money again,and not give us any riding areas for our taxes.
  3. Keep on training even in the summer days 🙂
  4. I'm finally doing it. I've eyed the spot for a while, it's been 2 years, I'm doing it. I've got a section of our plot, about .2 acres (150ftx100ft) that I'm dedicating to a little ADV playground. basic loop, maybe figure 8, shape doesnt matter since it will be low speed stuff I'm going to pull some logs and stack those.(some singles, one big stack) A few old tires just to mark some turn/loop spots Dirt mount table-top thingy "balance beam" from some modified old pallets A pole with rope for the (i dont know what its called where you wrap the string by driving around one handed) I dont have easy access to junk vehicles or concrete dividers, etc, lol, but I'm just curious if any of ya'll have some ideas on cool but *cheap* things to do for a little ADV playground?
  5. Hey Norcal / Bay area folks, I'm new to the area from SoCal, and looking to ride/train on some good rough turn tracks, anyone know any around the bay area? You know looking for those secret spots in the wash or hills somewhere Thanks I know you may want to keep secrets, anything is appreciated and feel free to PM me if interested in sharing.
  6. We have been making some videos of our beginner class that we teach at Trail Tours. I filmed the lesson through all the way and am breaking them up into smaller digestible videos that will is aimed to help beginners learn the basics of dirt bikes. I am sure everything here is second nature for most of you guys, but I would love if you check them out. I am always looking for ways to improve the videos, and love to hear what is working well too. I hope that you like them! Here is a link to the "Dirt Bike Basics" videos
  7. The first episode of my new enduro series on YouTube: Zero To Hero. Lot's of stuff that gets usually edited out. Hope you guys enjoy it!
  8. Hey guys! My name is Aaron Glean-Sealey I am going to talk about the Physical aspect of dirt bike riding and why it’s necessary that we test our selves OFF the bike. If we want to excel in racing we should be constantly looking to find gaps and holes in our fitness that may be affecting us on the bike. Just think about your race day ... you TEST yourself against other racers and measure your performance. You ask yourself: How were my starts? How was my corner speed? How did I feel on the bike? Then you pin point what you need to work on for the next race…This is nothing new, but riders are failing horribly at this on the fitness side because they don’t know how to assess themselves physically. The common approach is going to the gym, or hopping on the bicycle, maybe doing a group fitness class etc. This is called exercise -- doing physical activity for the effect it produces in that instance. This is NOT “training” for your sport. This is NOT “Race Prep” … Now... Yes, this can Improve your fitness. For sure it’s better than nothing. Yes, I want all riders to be healthy individuals...But! If your focus is improving your performance on the bike, then you cannot be spinning your wheels with random workouts. When I train riders, we start by doing a full assessment to identify their physical strengths and weaknesses and what their current fitness capacity is in relation to where it needs to be to excel in their races. If you have any questions Post in the comments or Pm me
  9. Hey Guys I can't seem to budge my weight and wanted to see if anyone has some good insight. Here are my details as of this morning: 28 years old, 6'1", BMI 24.9 188.4lbs, 19% body fat, 77% muscle mass, 54.8% water, Goal of 185 16% body fat. The only problem is I'm stuck averaging 188 lbs and 19% body fat. I work out 6-7 days a week and eat pretty healthy. (completely quit drinking) I generally do 3 days of cardio, 3 days heavy lifting, and one day of lap swimming. I am eating a pretty high protein diet and have limited sugars and carbs to a minimum. Im not sure what I'm messing up on but i have been stuck at these measurements for about a month now. My plan is to stop lifting 30 days before my first race of the year and switch to cardio only. Has anyone been in my shoes and have some good advice on ways to remedy this? Thanks
  10. You can feel the summer starting to hit (and heat) over here, and every week it's just getting harder, But we keep riding whenever we can. 🙂 This time I went for another enduro training in hot weather. Hope you'll enjoy it.
  11. Looking for feed back on a training facility idea. If you're anything like me, you get to a point in progression on the skill of your choice.. trials / race / FMX / etc.. and injury vs keeping your day job slows you down. You want to push to that next level up but cant afford the hospital bills, time off work, or time off the bike in recovery. Yet still you try and lean a little more into that whip, jump a bit further or fly faster riding the edge of disaster knowing you could do it but the consequences await and Monday morning starts again soon. I want to provide metal ramps and dirt jumps with varied distances to Air bags that simulate foam pits without the need for cranes or melted foam replacements, cleaning, fluffing, reset time etc... As well as metal ramps and dirt jumps with varied distances to landing shaped Airbags more suited to ride away from but still offering for more survivability than jumping to a packed dirt landing. Giving riders from beginner to advanced the opportunity to step to the next level of training in a much safer environment. Would you go? Would it appeal to you and where you're at as a rider today?
  12. 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
  13. Hey everyone, going out on a limb here to see if anyone rides in my area. I live in Longmont, CO, north of Denver, and am looking to get my first bike and learn to ride. I am 28 and have ridden ATVs, motorcycles, mountain bikes, but never dirt bikes but am anxious to learn. First things first, I am looking for a bike to learn on. I am 6' and close to 250 so a little bike probably wouldn't work but any recommendations? I am not looking for anything new until I learn to ride and figure out what exactly I would be looking for. I don't need anything street legal as I plan to ride tracks/closed areas and hopefully in the mountains. Is there any other reason to have a street legal bike I'm missing? I would be looking to spend somewhere in the $1000-$3000 range as I expect that's what a descent, old, reliable, bike might run? Also, if there is anyone in the area that is looking for someone else to ride with that doesn't mind giving some tips let me know!
  14. I wanted to offer back testimony after coming back from a 25 year hiatus and riding a year with the CRF-450. My last bike from back then was an RM-125 which my wife sold while I was on a work trip to Japan all because a close friend of ours broke his neck and back in 3 places racing CC, narrowly escaping paralysis.... A story for another day. In the beginning I would have liked to have started back with a used 250 4-stroke but I leaned heavily on purchasing a more reliable 450. I located a 2008 CRF-450R from a very reliable 'senior' seller whom had performed maintenance by the book and had the records to go with it. The test ride it was big, fast, heavy and honestly scared me. I truly felt that I would regret buying it but like so many we all know I threw better sense into the wind, paid the man, loaded the bike and drove off. Wondering all the way if this could have been the worst if not the fatal decision I'd made in the last 25 years. Not to mention, me being 56, I wasn't sure if riding at all was a good idea. Having admitted the bike was much bigger than me and my abilities I set the plan in place that I was only going to ride within my comfort and not push things. So for the last half of 2017 I spent riding in a friend's large pasture and some gentle trails in the woods. After the 1st couple of rides I was already looking online and in this forum ways to nerf the 450 to make it more manageable until I could get used to it and in general, riding again. So here are the things I found that made the re-acclimation a success. Throttle Tamer - a throttle cam with a flat side that reduces the acceleration in the early stage of cracking it open. One tooth bigger on the drive sprocket Ride in a taller gear, 3rd and higher. Literally lug it everywhere and fan the clutch when I need to. Those three in combination was what did it for me. By taking brute acceleration out of the equation I could work on the mechanics of things I'd forgotten from 25 years past, et body position, weighting the outside peg, focusing far ahead instead of down at the wheel, ... etc. After the snow finally melted I took the nerfed 450 to the local MX track. I had so much fun! I rode a total of 30 laps and just couldn't get enough. The bike was nerfed enough so that I could get used to how it handled in the corners, ruts, whoops and some light jumping. It was great! I thought maybe this is what it was like to ride a 250, granted a HEAVY 250. I think the key was picking a taller gear and use a lot of clutch. Things seemed really mellow even though I was so sore for a week and loved it. After about the next 4 trips to the track I was getting noticeably faster and also picking a lower gear to jump farther. Before the 5th trip out I decided to take out the throttle tamer, going back to stock throttle. I was so ready and didn't even know it. I was clearing the table tops and just about clearing doubles by accident. The fun factor was up 3x by now. After I got home from the 5th trip I was thinking that 2nd gear on the jumps was a little too low and 3rd was a little too tall. So I went back to stock on the drive sprocket, one tooth smaller. Please read that at this point the 450 is totally de-nerfed! The training wheels were officially off! It was perfect! 3rd gear on the jumps and clearing them so smooth and clean. So the take away. Is it heavy? Well... yeah. I can feel it when I'm riding it an getting it loaded/unloaded. But hey, big girls need love too. Do I ride it to it's big bore potential? No... and I probably wouldn't a 250 to it's potential either. Am I glad I got the 450? Given the approach that I took; Ride with nothing to prove to anyone and no need to rush the acclimation. Nerf it so I could take time to re-learn the riding mechanics while not worried about the power. I'd say, yeah! If I could have bought a new and fresh 250 I may say different but this 450 is bullet proof and I can work with the weight. While I do respect the 450 I'm not where I was in the beginning fearing it. Cheers, Whop
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