Key Resource #1 – Body Measurements
Key Resource #2 – Body Analysis
Key Resource #3 – Food & Energy Log
Initial Resources
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:
- 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.
- 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.
- 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”
Body Measurements – Soft Tape
Watch below to accurately capture your body measurements using a soft tape measure.
Body Measurements – Calipers
Watch below to accurately capture your body measurements using calipers.
Body Analysis Spreadsheet
Food & Energy Log
Additional Resources
Performance Focus During Periodization
To learn more about the concept known as periodization and how it relates to improving performance, watch Webinar #13 below.
Bike Stand Drills
The bike stand drills discussed in CRS Membership Webinar #20 below are another “non sweating” component of performance designed to improve your muscle memory, strength, and endurance to offset the speed, velocity, and unpredictable nature of a motorcycle (aka moving gyroscope). There are four stages of development. Strive to spend 20-30 minutes on Level 1 prior to moving to Level 2 – even if you feel that you have dialed in Level 1 relatively quickly. Ideally, we recommend spending 4-7 days on Level 1 prior to moving onto Level 2, 3 & 4. As you transition from sitting to standing, see if you can feel any restrictions in the muscles being put under load – quads, gluts, lower back, hamstrings, calves, etc. You may feel one or more – this is a good thing because you are improving your strength and flexibility.
Strength is only helpful if you have optimized range of motion. Range of motion is only optimized if it can help you maintain the correct biomechanical position on the bike in every situation – cornering, rhythms, jumping, step on-offs, whoops, etc. Strength and endurance are elevated when functional range of motion is optimized.