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Frequently Asked Questions

Questions about this program & Questions about general health and fitness

Questions about the program:

Q: How much does the program cost?

A: Pricing varies on level, please visit this page for more info. Unlike other programs, there are no additional fees for workouts, videos or other resources.

Q: What is included in my program fee?

A: Unlimited access to the's Resource Center, a race specific training schedule and an expert Racers Corner blog where you can ask the coach anything relevant to your racing program.

Questions about general health and fitness:

Q: When do I check my resting heart rate?

A: Great question about resting heart rate. Ideally, you would want to get up, empty your bladder and then go lay back down for 10 minutes with your heart rate monitor on. However, this is not always feasible from a time limitation stand point. To make things a little easier (for consistency purposes), sit down to empty your bladder, take five to ten deep breathes and then take your pulse on your wrist for 15 seconds, take your number and multiply by four. Though this number isn’t your lowest heart rate, it is a consistent measurement every day. Take this heart rate information, morning weight (stand right onto the scale off of the toilet) and your hours of sleep and update your Coach Robb Performance Report card to keep accurate information about how your body is responding to your training, sleeping and eating habits. Please let me know if you have any questions.

Q: The one program says to take ibuprofen before a nap, what does this do? And what dosage should I use? (Milligrams) I heard you talking on DMXS about some videos about testing pre-season training. Is it possible to get these videos?

A: Ibuprofen helps control the inflammation process. In regards your nap, the ibuprofen allows your body to relax and improve your quality of sleep (which facilitates the recovery process). The quantity is determined by your age and size – follow the recommendations on the bottle.

Q: I rolled my ankle stepping off a curb tonight walking my dog. It's not too bad only a little pain and swelling. Gonna put it up and ice it and hope its ok but probably shouldn't run tomorrow. Do you have any suggestions on recoup or when to run on it again. Also, how do I sign up for the program?

A: Sorry to hear about your ankle, I hope it is feeling better. When something like that happens, we only want to apply ice for the first 24 hours to control swelling. Avoid ibuprofen except to sleep to ensure that you don’t do anything to further injure the ankle. Resume your walking when you can apply full weight to the ankle without any pain. In regards to joining the program, simply fill out the attached signed waiver, bring to one of the group workouts with a check or cash and you are good to go.

Q: What if I am a beginner?

A: The programs are designed so that you can participate and make progress towards your personal goals. We cater to the beginner through Pro.

Q: Should I worry that I am not losing any weight after working out for 2 weeks

A: The irony with performance is that it stems from body composition along with strength to weight ratios. The more muscle you have the heavier you will be, but thinner. With this in mind, go with your energy levels and how your pants fit around your gut as a snapshot of your body composition. The idea that you are feeling the improved endurance shows how fast your body is responding to the protocols and better hydration/nutrition. Keep up the good work buddy!

Q: When do I incorporate weight lifting into these workouts? Also, what happens if I miss a day or ride more than once during a week?

A: Days that you lift, try to complete first for optimum results. If you miss a day, let it go, don’t move things around, it will only leave you tired. Riding takes priority over everything. Ride and complete what your schedule will permit at the end of the day. Just remember, sleep and food is more important than getting another workout in when it is past 7pm. Keep the questions coming, I want to make sure that you have what you need!

Q: What if I am an advanced athlete looking for a personal record (PR)?

A: Our programs are developed with the athletes goals in mind. If you want to set a new personal record, our training programs will ensure that you have the muscular strength and endurance to go the distance and obtain your goal. We will establish a race strategy based on intensity and will have it supplemented with a nutritional program (pre/during and post race).

Q: You ask for us to use an isotonic/ protein/ recovery drink. How much should we consume and do you have any recommendations? Are they all in one drink or are they separate fluids?

A: Great question! Go with a product like Hammer Nutrition’s HEED. They use complex carbohydrates that will provide you even levels of carbs. Your goal is roughly 200 calories per hour so you want to spread those out over the hour accordingly. To start capturing a snap shot of what is working, evaluate your energy levels throughout your workout, quality of your workout (i.e. lap speed) and your body weight pre and post workout. Also, keep a detailed food log so that you can determine what foods are having a positive (or negative)affect on your performance.

Q: I am a vegetarian what do you recommend I eat through out the day?

A: Non animal products: are you open to consuming Whey Protein as a source of protein. I have numerous strict vegetarians that are utilizing the Whey as an alternative for quality protein.

5:00am Pre-Run: Add a tablespoon of peanut or almond butter (non hydrogenated) to your banana; sounds silly, but take the time to chew your food for better absorption for your run; 4-6 ounces of ice cold filtered water

6:45am: Immediately-Post Run: Ezekial bread with almond or peanut butter; 8 ounces of ice cold filtered water

7:00 am: Breakfast: Slow cooked oatmeal with fresh raisins; piece of fresh fruit, Greek yogurt and 2 hard boiled egg whites (entire egg if you can do the yoke)

9:00 am: 1 ounce baggie of natural mixed nuts (almonds, cashews, macadamia, walnuts, etc.) and fresh raisins. Avoid any nut that is salted or oiled (hidden sugars)

11:30-Noon: lunch of fresh fish, vegetables, one piece of fresh fruit, fresh chocolate bites and 8 ounces of ice cold filtered water

2:00pm: Fresh (non waxed) apple with almond or peanut butter; 8 ounces of cold filtered water

5:00 pm: Dinner: fresh salad with every type of vegetable that you enjoy; top it with mixed nuts, cottage cheese (full fat), extra virgin olive oil, diced hard boiled eggs (entire egg if possible); 8 ounces of red wine (if you like wine, this is ideal due to the digestive enzymes found within the wine).

7:00 pm: Fresh fruit and full fat cool whip

(30 minutes before bed) 9:00 pm: Whey protein smoothie (whey protein, Greek yogurt, Fresh OJ, blueberries, ice)

Q: What about dairy products? Plain yogurt, milk, string cheese, cottage cheese? Can I have low fat dairy? Skim (fat free) dairy?

A: Nothing fat free, light, etc. If you are allergic to milk sugar than avoid all together. The products you listed are fine as long as it is full fat.

Q: What about coffee? salt? Splenda? Equal?

A: No artificial sweeteners and no simple sugar!

Q: Can I eat deli meat?

A: Fresh sliced Boar's Head - nothing processed - no preservatives or chemicals; roast beef, turkey, chicken (no bologna, pastrami, salami, smoked meats, hot dogs, of course!)

Q: Can I put anything on my vegetables, other than olive oil? Full fat, home made dressings with out sugar? Can I use sour cream as a dressing base?

A: As long as there isn’t any simple sugars, you are good to go.

Q: Can I eat frozen veggies if they have no added ingredients, including salt?

A: Absolutely – just check the ingredients for “hidden sugars�?. Honey, or anything that ends in –ose.

Q: Is tilapia - cold water Atlantic?

A: Nope…

Q: Any restrictions on spices, lemon juice, garlic, capers?

A: long as no sugar has been added

Q:Can I use canned artichokes?

A: I would avoid anything in a can, it has preservatives

Q: What about whole wheat bread or pasta?

A: Perfect…just looking to avoid white starchy items

Q: Whole oatmeal? raisins?

A: Steel cut oatmeal perfect, raisins – too much sugar for right now

Q: So you say it doesn't matter when you eat in the evening? I heard a lot of people that told me that eating after 8pm is actually bad for any diet.

A: I personally don’t buy into this concept. Maybe for the general public who is completely sedentary; however, not for active people. In my experience, I haven’t had a problem with my clients losing the weight and putting on the muscle following the outline I mentioned.

Q: Do vegetables have to be raw as well? I usually put them in the steamer, I am a big steamed broccoli fan.

A: Steamed vegetables are perfect; soft and more palatable. The key is to not over steam/cook them; if you do, the nutritional value is lost.

Q: With my limited time, I try to do as much as possible from my home. I have the typical spinning bike, I can go running and Mt biking. Is there anything else you suggest to get, like the concept2 rower or anything like that. As you can imagine, I'm not building a full blown gym of course, but unlike in the US, the gym closes at 9pm where I live, you can sometimes find one that closes at 10pm. Having the tools at home gives me more flexibility, so just let me know what you think the right direction is, I'll try to see what I can get a hold of. I suppose living in Belgium doesn't make that easier, but we're living in a small world these days.

A: Do you have free weights at home? If not, what about stretch cords (also known as Thera bands). I believe strongly in the Concept 2 Rower – it simply hits every muscle in your body. Due to the various settings, you can address all of your energy systems (aerobic to Lactate Tolerance). Please contact Greg Hammond over at Concept 2 if you are interested in a unit: I would also recommend a fit ball and some medicine balls (of various weight amounts). I agree with you; having the tools at home is very productive.

Q: It looks like you want me to stay in my aerobic range, is this true for the warm down as well.

A: Yes. We want you fresh for the race.

Q: What am I looking for in the protein recovery isotonic drink, do you have a specific recommendation or can I buy a protein drink at Costco?

A: I utilize Hammer’s Recoverite; and then I recommend a smoothie with Hammer Whey before going to bed

Q: I donated blood yesterday, which, in terms of training, wasn't the best idea (I just felt guilty since my blood type is o- and I haven't donated in a couple of years). I nearly passed out in only 27 minutes of my plyometric strength workout. What, if anything, can I do to help expedite my red blood cell reproduction?

A: Eat clean, red meat – at every meal or snack for the next two days. Avoid iron supplementation.

Q: Can you please explain the "Low intensity" week. I feel like I'm already doing so little these days.

A: the lower volume week is actually designed to re-establish the health of your blood cells. This is a formula that I received from the Olympic Training Center in Colorado Springs. Some cycles are four weeks, some are longer, but it is about resetting your Cytocrome C, creatine, etc. within the body of the cell. This keeps your system in an anabolic (growing and improving mode) verses always being torn down. It is hard to implement these easy weeks, but very productive. Trust me here, you will notice a difference in a short period of time.

Q: Is it better to completely rest or workout the day before a big race?

A: Great question. Stressed muscle tissue stores glycogen (sugar) more efficiently than a completely rested muscle. So with this in mind, you want your activity the day before your race to emulate the movements of your race. If you can not logistically get on the bike the day before a race, you will want to incorporate some form of cross training that activates all of the muscles (i.e. Concept 2 rower). Here is the big catch – you want to have your post workout meal readily available and consumed within 20 minutes of finishing your workout. The purpose of the workout the day before the race is really geared (no pun intended) around activating the glycogen synthase enzyme in your system and then immediately replenish any depleted glycogen in the muscles and the liver.

The next question stems around how hard and at what intensity level – this is predicated on your weekly volume of training (on and off of the motorcycle). You don’t want to be going too hard for too long; however, you do want to throw in some short (30-40 second) accelerations followed up with some easy recovery. Here is an example of what I did with Ian Trettel at Loretta’s (taken right off of his training schedule that I sent to him):

Complete the following Concept 2 rowing session (Goal is to warm up tissue and activate the lactic acid shuffle) Warm up with the following prior to getting on the bike and heading to the line: Warm up: 10 Minutes at an even tempo & with good form; stretch as necessary to loosen up your lower back, hamstrings and calf muscles.

Main Set - 15 minutes: 30 seconds – fast turnover (smooth and in control) 30 seconds – low/easy turnover; stretch as needed to avoid pulling a muscle while on the motorcycle at speed

Warm down: 2 Minutes at an even tempo & with good form; stretch as necessary to loosen up your lower back, hamstrings and calf muscles. Re-hydrate with HEED or 1 Hammer Gel

Please don’t get too tight with the durations, this is relevant to Ian’s fitness assessments and weekly volume, but you will see how we incorporate the stress the tissue/eat immediately. Also worth noting that these protocols are for pre-race (hence the mentioning of the bike and going to the line); however, his protocols where the same the day before his first day of racing (the volume and duration was adjusted).

If you are racing on Saturday, complete a 30-40 minute workout on Friday with some brief accelerations; eat a clean/high quality meal within 20 minutes of completing your workout; sleep 8-10 hours; go to the races, complete a 10-15 minute warm up with some brief accelerations; rehydrate and go the starting line sweating, muscles stretched, mentally focused and with your internal systems operating at an optimal level. Dominate and then thank your sponsors! Repeat until you are done with your racing career and pass the information on to your children…

Q: Can Omega 3’s help with short term memory loss associated with a head injury? A: I am sorry to hear about your accident buddy! No matter what, listen to what the doctors say regarding your recovery. The biggest mistake you can make is coming back too early and messing yourself up again (or worse!). Regarding the Omega 3’s they are a phenomenal product to have in your daily diet. The key is to purchase high quality Omega 3 supplements. An easy way to determine if the fish oil is high quality is to evaluate if it makes you belch within 20 minutes after consuming the product. Pure fish oil will NOT cause you to belch, bad oil will. Price point is also a good indicator – though the most expensive is not always the best, just do some research and fight the tendency to be persuaded by ads.

Regarding the benefits associated with the Omega 3’s, I am not familiar with the memory components, but I can tell you that it will help make you lean, increase endurance and provide your body with the much wanted essential fatty acids that helps balance hormones (in both men and women).