Welcome to your first week of your Complete Racing Solutions Performance & Nutritional Program!  I am excited to be working with you and your motorcycle specific fitness & performance.  Before we get into the program elements, I just want to bring a couple of things to your attention.  First, you will notice that there are numerous resources available to you as a member of this program.  The more you utilize these resources, the more information you will have on how your body is adapting to consistent, motocross specific training.  Within this program you will be tweaking your strength, endurance, nutrition, flexibility and mental program specific to increase your speed & avoid late race fatigue!

Your starting point within this program is to begin by capturing some baseline information:

1. Capture your Body Measurements with a tape measure and/or calipers by downloading the appropriate spreadsheet below.  You will want to capture these numbers prior to beginning any exercise protocols. If you complete after your workouts you will be experiencing some residual swelling from the hard efforts and therefore will not have an accurate assessment of your lean muscle tissue and body fat.  You will be instructed when to re-capture this data in the future.  Please watch the Key Resource #1 – Body Measurements video above to learn the importance of taking body measurements and to validate the dropping of unwanted body fat and building of lean muscle.
2. Download the Body Analysis Spreadsheet below. You will be filling in your Body Analysis worksheet each day to ensure that your body is not working too hard (this results in overtraining and a regression in your fitness). Click here to watch a short video outlining the how to correctly capture your daily Body Analysis numbers.
3. Download the Food and Energy Log below. This log is designed to help you create a personalized eating plan to improve your speed and endurance, build muscle, burn fat, and improve your recovery after each workout for optimized health, wellness and ultimately, performance. This log will help you identify what food items produce the greatest results in both your training and racing. Begin logging your food and fluid intake. You will want to document every item that crosses your lips for four days. Ideally you will want to catch two days during the week (Monday – Friday) and both weekend days (Saturday and Sunday). Typically you eat differently over the weekend than you do during and week and you wat to capture an accurate snapshot of what you are consuming on a daily basis throughout the week. During this time, be specific as to what your eating and/or drinking (you don’t need to weigh your food, just be descriptive; i.e. 1 apple, 1 hamburger). Wait 20 minutes after you eat and document your energy levels and mental clarity. There is a drop down box that you can click to fill in this field. Use the “Notes” area to remind yourself of anything associated with your snack or meal (i.e. post workout, tight on time, etc.) Also, don’t “clean up” what you are eating because you are writing it down. You will need this food log to be an accurate data log of what you typically eat and drink.

 Please be patient with both yourself and the program during this first couple of weeks as we begin to capture a tremendous amount of information about your current fitness and performance abilities.  If you have any questions or need anything clarified, please don’t hesitate to drop me an email at contact@coachrobb.com.

Yours in sport & health,

-Coach Robb, Coaches & Staff

THOUGHT FOR THE WEEK:

“ATHLETES DO NOT EMBARK UPON A SPORT, BUT UPON A WAY OF LIFE”