Meet the Coach – Q&A With Coach Robb
How did you get started as a Coach in the sport of motocross?
I started a Human Performance Company within the endurance market and was approached by the Toyota TMX Moving Forward program when they were challenging 10 riders in the Pro Sport class at Loretta’s to earn a Factory ride in the MotoSport Kawasaki rig. They asked me to work with all 10 riders with everything off the motorcycle – speed, endurance, nutrition, hydration, flexibility, and mental development skills. During this time, I met Ronnie Tichenor who was working with Adam C., Zack Freeburg, Zack Commons, Ian Trettle, and Ashley Fiolek. He asked me to provide the same services to complement his on the bike coaching. Things took off from there.
What do you enjoy most about training riders?
When it comes to riding a motorcycle, there is no other sport that is faced with the difficulties of riding and racing a 200 pound+ moving gyroscope. First, every rider is covered from head to toe in gear. This causes a lot of heat related issues, both during the summer and the winter. Second, it is one of the few sports that requires both a tremendous amount of strength and endurance to be both safe and fast. Third, there is no other sport that competes at such a high intensity for so many consecutive weekends. Although the ball and stick sports may have long seasons and numerous games per week, nothing compares to the pushing and pulling associated with the weight of a motorcycle at speed. This makes my job both challenging and rewarding when a rider is able to enjoy an entire season without an injury or an illness. Walking that fine line between being healthy and fast versus being unhealthy, sick, and injured is what I thrive on. The numerous variables that contribute to that sweet spot is what makes our program unique and I am looking forward to sharing it with all of our members.
Where do your training methodologies come from?
The majority of the principles associated with my training come from the Olympic Training Center out of Colorado Springs. I was fortunate to spend some time at the training center being trained and tested as a triathlete. During my time there, I had the opportunity to consult with performance coaches from around the world that had experience working with Olympic and sport-specific World Champions. The refreshing component of training at the Olympic Training Center is there are no agendas, only the desire to create the fastest and most durable athletes possible.
What is your biggest frustration as a Coach?
My biggest frustration is when the parents of young riders spend more money and time on suspensions and modified motors than they do the health, wellness, and performance of the rider. The faster motor and stiffer suspension only illustrates the lack of strength, endurance, and flexibility of the rider. When a rider lacks strength, endurance, and flexibility, they get tired quicker, fall more frequently, experience more injuries, and are sick more often. With nearly 300 National Amateur titles, and four #1 AMA Pro plates, I am confident in the process and system that I have created. When I hire a professional to pour concrete or hang a fence, I don’t argue with them or tell them how to do their job. I will never tell a parent or a rider what they want to hear…I will always tell them what they need to hear to be successful.
COACH ROBB MEMBERSHIP WEBINAR
The Coach Robb Membership Webinar is intended to allow our members the opportunity to ask questions and get answers directly from Coach Robb. Just getting started in the program and have a question about a particular workout? Need clarification on a particular concept? Looking for answers for a specific frustration? Join in every second and fourth Wednesday of the month to interact directly with Coach Robb and ensure you are getting the most out of your program. Ask questions live during the webinar session or send your questions in ahead of time to Member@CoachRobb.com. Questions are due by 5 p.m. EST the Tuesday prior to the scheduled meeting date. All sessions will be held via Zoom Meeting. Dates and meeting links are provided below. We look forward to connecting with our members!
To help you better navigate the Zoom platform, follow the guidelines below. Please try to login 10 minutes early. Also, remember that all webinars will be recorded and archived for your future reference in case you have any technical issues.
Step 1: Click the link provided on the website. This will take you to a launch page where you have the option to download and run Zoom or after a few seconds, click to launch the meeting and join from your browser.
Step 2: Put in your name and join the meeting.
Step 3: Once you are admitted into the meeting, you will automatically be muted and video turned off (for privacy reasons).
Step 4: If you want to ask a question, use the bottom toolbar. Write your question in the chat space. We will attempt to answer as many questions as possible within the hour time limit.
Upcoming Webinars
May 14, 2025
Meeting ID: 814 4771 4470
Passcode: 009129
Webinar Archive
CRS Webinar #111 – Beyond the Workout – Top 5 Pre- and Post-Workout Strategies
If you’re serious about consistent performance gains, what happens before and after your workout matters just as much as the training itself. Yet, many athletes miss this opportunity—focusing solely on reps, mileage, or intensity.
In this webinar, Coach Robb breaks down the five essential habits to implement before you train, and the five recovery strategies to apply after. These steps directly impact your energy levels, injury prevention, recovery speed, and long-term performance development.
Approach your training with greater precision—watch now and learn how to train smarter, not just harder.
Coach Robb also addresses the following questions:
- How do I avoid heat related fatigue?
- What are your thoughts on the Chronometer food tracker app?
- I was just informed this week that I will be working out of town so I am not sure how well equipped the hotel will be to complete the training. What would be the best thing to do?
- I’ve been struggling to get past 15-18 push-up, any ideas?
- I went down on my shoulder yesterday. I was trying to remember your technique of cold and warm therapy.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Can You Recover Twice as Fast? CRS Webinar #110 Continues the Peptide Conversation
What if you could significantly reduce your recovery time—cutting a torn calf rehab in half or bouncing back from a crash weeks ahead of schedule? In Part 2 of our CRS peptide series, we take a deeper look at the science behind how peptides like BPC-157 and TB-500 are transforming recovery for high-mileage athletes, especially those over 30. These compounds act as biological repair signals—not hormones—designed to accelerate tissue regeneration, reduce inflammation, and promote faster healing. Stacks like CJC-1295 with Ipamorelin are also being used to support muscle maintenance, sleep quality, and metabolic efficiency.
But here’s the critical insight: what the research shows peptides are doing at the cellular level—accelerating repair, reducing inflammation, and optimizing recovery—is exactly what CRS protocols already deliver through natural, sustainable methods. Clean eating, strategic hydration, restorative sleep, structured mobility work, and individualized performance tracking are at the core of our coaching system. These principles—grounded in scientific research—enable CRS athletes to heal faster, reduce soreness, and return to peak performance without pharmaceutical shortcuts.
In short, the science behind peptides validates the very strategies we’ve been advocating for years. Whether you’re recovering from injury or looking to train harder with less fatigue, the CRS methodology offers the same cellular-level benefits—safely, naturally, and effectively.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #109 – Can Peptides Improve Recovery?
What if you could shave weeks off your recovery time from a torn calf? In this powerful webinar, we break down what peptides are, how they work in your body, and why more doctors are recommending them for injury recovery—especially for riders and racers over 30. You’ll learn how certain peptides like BPC-157 and TB-500 aren’t hormones, but rather biological repair tools that trigger healing, reduce inflammation, and rebuild tissue faster than your body could on its own.
We explore the science behind peptides, how they differ from peptide hormones, and why they’re gaining popularity in the worlds of sports, fitness, and regenerative medicine. From accelerated healing and muscle maintenance to improved sleep and fat metabolism, you’ll understand how stacking protocols like CJC-1295 + Ipamorelin can be game changers for performance and recovery—without crossing the line into dangerous PED territory.
Plus, you’ll hear real-world protocols and recovery timelines that show how peptides helped turn a projected 6–8-week injury into just 4 weeks of downtime. Whether you’re bouncing back from a crash, pushing through nagging injuries, or simply looking to stay competitive over 30, this webinar will give you the clarity—and the science—you need to decide if peptides are right for you.
Member questions include:
- What is the best way to heal up from broken ribs?
- How do I do a max HR assessment for running on a treadmill?
- How do you know when you have “recovered” from an injury?
- Do you have an app yet for iphone to track workouts, heart rate calculator, sweat rate calculator, assessment tracking, body measurements, body analysis, food and energy log etc.?
- What tips and tricks do you have for breaking cravings and reliance on simple sugars and fats? I’m trying to break away from my lifestyle of drinking multiple sodas a day, eating candy bars, Oreos, fast food, etc. I need to lose 50 lbs, but I can’t stop. What does science say on how to lessen cravings? What should my first few steps be? My wife and I have a 13-month-old and I have an hour a day.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
What separates the best motocross and off-road racers from the rest isn’t just talent or time on the bike—it’s the ability to structure their day for maximum performance and longevity. Success isn’t random; it’s built through the right daily habits, training approach, and recovery strategies that keep riders sharp, strong, and resilient. But how do you balance intense training with work, family, and other commitments? How do you know if you’re overtraining or under-recovering? And what small, daily changes can make the biggest impact on your speed, endurance, and consistency?
In this week’s webinar, we break down the key pillars that separate weekend warriors from elite performers, revealing how to create an environment that fuels success—both on and off the track. From optimizing energy levels and avoiding burnout to training smarter (not harder), we’ll explore the strategies top riders use to stay at their peak. If you’re looking for the edge that will take your riding to the next level, this is the conversation for you!
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #107 – Are You Not Reaching Your Fullest Athletic Potential? Why?
You’ve been putting in the work, tracking your progress, and collecting performance data—but are you truly maximizing it? Even the most dedicated athletes can overlook key insights that could elevate their performance.
In this webinar, we dive deep into personal performance data to ensure you’re fully leveraging it for efficiency, recovery, and overall results. Using real-world benchmarks—like transponder lap times, XT interval durations, and body battery depletion—we pinpoint areas for improvement, making sure every session moves you closer to your peak.
Beyond training, we analyze recovery strategies that separate elite performers from those who plateau. By reviewing your recent nutrition, hydration, and sleep patterns, we identify gaps that could be holding you back. Key recovery metrics—resting heart rate (RHR), body battery trends, and heart rate variability (HRV)—offer valuable insights for immediate, impactful adjustments.
This session is about more than working hard—it’s about training smart. Watch now to ensure you’re optimizing every effort and pushing toward your fullest athletic potential!
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #106 – Next Level Questions
In CRS Membership Webinar #106 – Next Level Questions, we dive deep into advanced topics tailored specifically for long-standing CRS Members. This session is designed to address the more complex, high-level questions that have been submitted by members who’ve been part of the CRS community for an extended period. Whether it’s fine-tuning performance strategies, optimizing recovery protocols, or navigating the nuances of mental and physical development, we’re covering the details that matter most to experienced racers and riders.
If you’ve been with CRS for a while and are ready to elevate your knowledge beyond the basics, this webinar is for you. It’s your chance to gain insights from advanced concepts, get clarity on strategies you’ve been experimenting with, and refine your approach to racing and training. Don’t miss this opportunity to take your performance to the next level with Complete Racing Solutions.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #105 – Periodization & Understanding the Value of a Race Taper
Unlock Peak Performance with Athletic Periodization
In the first half of this webinar, I break down the principles of periodization and show you how to optimize the synergy between your mind and body to perform at your best when it matters most.
Athletic periodization is the most powerful tool for reaching peak performance, and I’m excited to share how you can apply it to your training. By strategically varying intensity, volume, and focus throughout different phases of your training, periodization ensures consistent progress while minimizing the risk of injury and burnout. This approach not only helps you build strength, speed, and endurance but also aligns with your body’s natural recovery and adaptation processes to achieve sustainable results.
Master the Power of the Athletic Taper for Peak Performance
During the second half we discuss the importance of the race taper. The athletic taper is one of the most effective tools for achieving peak performance. A taper involves strategically reducing training volume while maintaining intensity, allowing your body to recover fully and adapt for optimal performance. This essential phase helps reduce accumulated fatigue, replenish muscle glycogen stores, and sharpen mental focus, ensuring you’re physically and mentally prepared for competition. During this webinar, we will dive into the science and practical application of tapering, exploring how to strike the perfect balance between rest and activity to maximize strength, speed, and endurance.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #104 – Reviewing 2025 for Actionable Success
In this exclusive Members Only Webinar we’ll break down key strategies to make success inevitable by building systems that reduce friction and create consistent progress. This session will provide actionable steps to help you achieve measurable gains in performance, improve daily habits, and ensure long-term growth. What You’ll Learn:
Plan, Reflect, and Adjust:
- How to align your projected schedule with actual performance to eliminate distractions and maximize efficiency.
- Use past successes to build momentum and identify areas for improvement with targeted adjustments.
Create Positive Anchors:
- Discover the power of music and other cues to evoke good memories and maintain motivation during challenging times.
- Implement strategies like diaphragmatic breathing and foam rolling to stay focused and energized.
Outperform Your Competition:
- Understand the concept of “7x Your Competition” and how starting now can compound your efforts for maximum impact.
- Leverage daily actions to stay ahead, even when facing setbacks like illness or injury.
Track and Measure Your Progress:
- Explore tools like Garmin and MyFitnessPal to monitor heart rate zones, race results, and VO2 max improvements.
- Set clear, achievable goals that convert weaknesses into strength for continuous improvement.
Balance Stress and Recovery:
- Master stress management techniques, including optimized food intake, body weight monitoring, and improved sleep quality.
- Incorporate “non-sweating” activities like visualization, foam rolling, and chiropractic care to enhance recovery and performance.
You’ll leave with a personalized blueprint for reducing fatigue, building momentum, and achieving consistent, goal-driven progress. This actionable webinar will set you on the path to turning your year in review into a powerful catalyst for success.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #103 – Tips & Tricks: Ask Coach Robb Bot
Unlock the Full Potential of the Ask Coach Robb Knowledge Bot
In our commitment to supporting CRS Members with 24/7 access to Coach Robb’s expert insights, the Ask Coach Robb knowledge bot has been designed as your go-to resource for personalized answers. Whether you’re tackling training challenges, seeking recovery tips, or exploring performance strategies, this exclusive tool is here to provide immediate guidance. However, we recognize that not everyone may be familiar with its functionality. This webinar is dedicated to ensuring you know how to use the bot effectively, with step-by-step guidance, live demonstrations, and answers to your pressing questions. By mastering the tool, you’ll gain quicker access to expert advice and be better equipped to achieve your health and performance goals.
Tips, Tricks, and Continuous Improvement
Using the Ask Coach Robb knowledge bot isn’t just about convenience—it’s a collaborative effort to enhance its value for everyone. During this webinar, we share key tips and tricks to help you ask questions in ways that yield the most accurate and actionable results. We also explain how your use of the bot directly contributes to its evolution. By learning what topics and questions matter most to you, we can expand the bot’s knowledge base to better serve all members. Join us to discover how this powerful tool can become an integral part of your CRS membership and elevate your experience to new heights.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #102 – Member Questions Part 2
In Part 2 of “Ask Coach Robb – CRS Member Questions,” we introduce and demonstrate our newest feature in the CRS Membership area: The Ask Coach Robb AI Knowledge Bot. This AI tool is unlike anything you have seen in our sport or industry. Unlike most AI, it doesn’t pull information from the internet; instead, it’s a custom-made resource trained specifically on Coach Robb’s history, expertise, articles, videos, speaking style, and knowledge of moto and moto-specific physiology. It can answer questions relative to all aspects of Coach Robb’s methodologies, including fitness, nutrition, hydration, flexibility, strength, mental development, and all aspects relative to the CRS Membership platform. So, the next time you have a pressing question, try Ask Coach Robb!
The Ask Coach Robb Bot is located on the sign-in page of the Membership site. To try this new tool, scan the QR code above.
The remainder of this week’s webinar is spent answering one very important question – “How do I update my heart rate spreadsheet and use it more accurately to improve sprint speed and late race endurance.”
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #101 – Member Questions
What is important to us at Complete Racing Solutions is our members being able to ask questions specific to their frustrations any time. Every month we get great questions in and unfortunately, we don’t always get to them during our webinars. This week we devote the entire hour to answering member questions. These include:
- How do I update and optimize training using the heart rate spreadsheet?
- Why do I have to increase calories, water, and my electrolyte intake as I increase lean muscle mass and drop unwanted body fat?
- Why does my “weight” increase on the scale when I first start the program?
- Why do my feet cramp?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #100 – What is Confidence? How do you Create it? How do you Keep it?
Confidence is a self-assured belief in one’s abilities, often built on tangible results and consistent achievements. For individuals who have decreased body fat, increased muscle mass, and reduced the frequency of injuries and illness, confidence stems from both physical and mental resilience. Confidence also arises from knowing that one’s body is optimized for performance, recovery, and endurance. Building and maintaining confidence requires a systematic approach to progress and sustainability.
In this week’s webinar, we look at individual variables that have produced positive results such as increased muscle mass, decreased body fat, faster and lower heart rates, fewer injuries, and less down time due to illness. Bring your personal information and follow along!
Member questions include:
- I’ve got an issue with jumping. The last two years I’ve been focusing on proper form and technique to help avoid injury and have been more focused on corner speed. I now believe I have the tools I need but mentally I’m struggling on hitting new jumps, big and small. Any suggestions?
- I’ve been injured and am back to almost 100%. I’m trying to be smart about resuming everything. I did the foundation workouts and today I resumed kind of where I left off. When should I redo my assessments to make sure my heart rates zones are accurate?
- Towards the end of a long race my hand starts to hurt. I’ve tried different grips and gloves and some have helped. I’m not sure if it’s just because I start to relax and I’m not gripping the bars as hard and that makes friction. What are your thoughts?
- I notice when I foam roll my left glute is always more tender/sore than the right especially after riding MTB or Moto. Any reason that would be? Is my right side weaker?
- Why does my Garmin say I’m overreaching?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
In this webinar, we dive deep into the mental and physical challenges athletes face when dealing with injuries, training setbacks, and unexpected life disruptions. You’ll learn how the brain thrives on structure, routine, and social connections—key elements often disrupted during tough times. We’ll explore 10 specific factors that can help you maintain balance, conquer the fear of losing fitness, and avoid unhealthy coping mechanisms when illness, injury, or setbacks occur. Additionally, we’ll discuss the risks of overtraining, the pressure of unrealistic expectations, and the mental fatigue that comes from pushing too hard without sufficient recovery.
This session will equip you with actionable strategies to build a proactive approach to training and recovery, ensuring you maintain mental and physical health during tough times when many others give up. You’ll gain fresh insights into overcoming feelings of lost identity when results fall short and learn how to structure recovery periods to prevent burnout and injury. Whether you’re an athlete, parent, coach, or weekend warrior, this webinar will leave you with a clear path toward building resilience, reducing stress, and achieving long-term performance success while safeguarding your overall well-being.
Member questions include:
- How many calories should I consume in a day?
- What is the difference between full time protocols and express protocols, and which one should I do?
- Towards the end of a long race my hands start to hurt. I’ve tried different grips and gloves. Not sure if it’s just because I start to relax and I’m not gripping the bars as hard and that makes friction or if it has something to do with the calluses. Thoughts?
- I always use my zones from my dirt bike when going through the training protocols. For example, on the blue workouts my zone 2 is 107-124. So, my question is am I wrong it doing it this way?
- After two days of racing, I usually spend Monday on recovery. My body battery usually has low fluctuations on these days and Garmin says regular exercise is a healthy way to drain the battery. Is my body recovering so well it doesn’t need a recovery day after a race weekend?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #98 – Where Is Your Pain?
“Change happens when the pain of staying the same becomes greater than the pain of making a change.”
When aiming to improve any aspect of your life—be it personal, professional, financial, or athletic—what inspires you to take that first step? Are you motivated by the pursuit of pleasure, or do you act to avoid pain? No matter where you stand, the path to success begins with taking action. Reflect honestly: are you the best version of yourself right now? If you are, what steps did you take to reach this point? If not, what changes would you like to make?
In this webinar, we’ll walk you through four key steps designed to transform your perspective and daily habits, making it inevitable that you become the best version of yourself, both on and off the motorcycle.
Member questions include:
- How much water should I drink during the day?
- Do you feel that the better your cardiovascular health the lower your resting heart rate and the faster your body battery replenishes daily? Lately my heart rate has been in the low 50’s even dipping to the 48 and 49’s on full rest days.
- When you talk about how many calories one should consume you mention adding a zero to your weight as a baseline. In the morning, I average 195 lbs and Garmin says I need 2,645 calories to sustain life. Could this be wrong?
- I’ve noticed my max heart rate climbing high while racing moto and enduro. Yesterday, my Garmin said it reached 208 beats per minute. I am 43 years old. Is this something I should be concerned about?
- Is fat loss the same as weight loss?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #97 – The Real-World Consequences of Being Fast But Not Healthy
As riders and racers, we push the limits of our speed and muscular endurance, we often face the real-world consequences of being fast but not truly healthy. This can manifest in chronic fatigue, increased risk of injury, and the detrimental effects of imbalanced nutrition. As we age, many of us struggle with slower recovery times, hormonal imbalances, and mental strain, all while trying to maintain peak performance on the track.
The intense physical and mental demands riding and racing can lead to burnout, reliance on stimulants, and a dangerous misalignment of health and performance goals. Ignoring early signs of health deterioration only exacerbates these issues, leaving us vulnerable to long-term damage.
To address these critical challenges, during this week’s webinar, you will be provided actionable insights into optimizing recovery, preventing injuries, balancing nutrition, and aligning performance with sustainable health practices. You will have clarity on how to maintain your speed and competitive edge without sacrificing your well-being!
Member questions include:
- How often should I do a max HR assessment? Also is it possible to do one on a spin bike and rower?
- Have you talked about a vibration plate before? If so, are their advantages to them?
- Are there a certain number of grams of protein I need to hit to help burn fat?
- Today I tracked my motos with my GARMIN watch and HR monitor. My active calories were 1,202 for four practice motos, warm up, and light walk. Does that mean I should be consuming that before? Or how should I know how many calories to eat before riding to have enough fuel in the body for the day?
- On rest days when it says “Allow yourself to sleep in today and put an increased emphasis on quality food with large quantities. “Am I right in assuming this is referring to eating in a calorie surplus? And if so, what sort of surplus are we looking at? +500?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #96 – How to Know If You Are Training Too Hard or Not Enough!
In the world of physiology, there’s a saying that there’s a fine line between being fit and becoming frustrated. It’s disheartening to put in the effort for weeks or months, only to see little to no improvement in your speed, endurance, strength, or flexibility. This frustration can be so overwhelming that some racers give up altogether. Fortunately, with the volume of data you have accumulated, you can pinpoint exactly where that fine line is and avoid wasting your time, regressing physically, or risking injury or illness. Consistency, both on and off the motorcycle, is key to making steady progress. In this webinar, we’ll guide you through six specific steps to ensure that each day, you’re making the most of your training efforts.
Before the webinar, please ensure your Garmin dashboard is up to date and your MyFitnessPal is synced. This will allow you to view your personal data and apply the six steps in real-time during the webinar.
Member questions include:
- I don’t know about everybody else, but it is hard sometimes to bridge the calorie gap especially with quality food. Am I the only one that feels this?
- Pertinent to my weekly activity, Garmin recommends I take in 2200 to 2800 calories roughly on my active days. How should I divide up my macro percentages of protein, carbs, and fat? What percentage of that fat should be saturated versus monosaturated? I am a male I weigh about 178 lbs. Thank you.
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- We don’t live in a perfect world and it’s almost impossible to get all four quadrants of life balanced enough to lower stress to then lower cortisol/body fat. Thoughts?
- In previous years, I was estimating my per moto calorie burn rate to be between 300-450; however, I realized that my actual burn rate is 600-700 calories per moto. I have increased my calorie intake with smoothies, but I don’t know if it is actually working. Any suggestions?
- My shop has been slow all summer and for the last four weeks I’ve had to pick up side work, rebuilding bike engines, to help make ends meet and to be able to keep racing. The problem is I haven’t been able to workout at all besides one day a weekend practicing motocross and then periodical race weekends. The question is am I losing a lot physically and endurance wise? Mentally it’s killing me, and I feel like I’m going backwards and that I could be so much further ahead. Any advice?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
If you were to ask ten athletes how to improve speed and endurance to become the best, nine of them would say you have to work harder than everyone else. Ironically, most athletes can’t even define what work actually is. Many athletes equate work with “time on the clock,” meaning the time spent working on “things” to become fitter and faster. The problem is that anyone can work between 16-18 hours a day, and many do, so how can you work harder than someone else?
Some athletes define work by the effort they put in during a workout. The problem with this mindset is that an athlete can try really hard but still not improve (eliminating weaknesses).
Unfortunately, neither of these mindsets accurately identifies what work actually is, leading to wasted effort and a lack of incremental improvements necessary to reach your full potential as an athlete.
During this webinar, I walk you through two necessary adjustments to get better results for each minute you invest in both your health and performance. Note: this webinar is for athletes who want to reach their full potential in a sensible and sustainable manner that guarantees results. It will require you to change your attitude, your habits, and your willingness to take the time to actually measure improvement (which will increase your momentum and incremental gains). This fail-proof process has resulted in just under 300 amateur national championships and 4 AMA #1 professional plates (at the time of this recording).
Member questions include:
- Watching the funnel of fatigue, I don’t know about everybody else, but it is hard sometimes to bridge the calorie gap especially with quality food. Am I the only one that feels this?
- I feel like if my HR was lower, I would not get tired as fast. If I don’t get tired as fast, I will be stronger, and faster. I also think, if I could lose unwanted fat, it would be easier to control my body and machine. I also know, this is a slow process. Any suggestions?
- What should I set my max heart rate at on my watch?
- I have a watch Garmin tracker and am concerned about my ratings for body battery. Every day I am as low as 5 and I can occasionally get up to 60 or more I think my highest was once 74 but it can often be 25 or 43. This has been going on for months. You are explaining on you tube that it is controlled by rest, diet, stress …. I am living in Africa and do not sleep well in the heat and get very dehydrated with an aircon which is very unfortunate, so I do not use one. My qualify sleep can often be 45 over 100. What tips would you give to someone like me? I am aged 60 and am a female.
- How do I make water taste “good”?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #94 – The Funnel of Fatigue
Fatigue from overtraining and undereating is a major concern for athletes, leading to chronic fatigue, decreased performance, and higher injury risk. Overtraining without adequate rest strains the musculoskeletal system and stresses the nervous system, causing both mental and physical exhaustion. Undereating worsens this fatigue by depriving the body of essential nutrients needed for energy production and recovery, impairing the circulatory and endocrine systems, and weakening the immune system, which increases illness susceptibility and prolongs recovery.
The funnel of fatigue concept explains the progression from initial stressors to severe exhaustion. Physical, mental, and emotional stressors accumulate, diminishing the body’s ability to recover and leading to early signs of fatigue such as muscle soreness and impaired cognitive function. Without management, these stressors overwhelm the body, causing chronic tiredness, weakened immune function, and hormonal imbalances. Severe fatigue results in profound exhaustion, persistent performance decline, and higher injury risk, highlighting the need for early intervention and balanced stress management.
Curious about how to prevent this downward spiral? Dive into our detailed exploration of the Funnel of Fatigue. Learn how to identify the early signs, implement effective recovery strategies, and maintain optimal performance without falling into the trap of overtraining and undereating. Discover the keys to sustaining your athletic edge by addressing fatigue before it becomes a performance issue.
Member questions include:
- Besides drinking water (half my body weight in ounces) what else should I be drinking in between my riding sessions as far as electrolytes to hydrate? I’m drinking Gatorade and I know it’s not the best option.
- How do I control and improve my breathing while riding and running?
- I’ve been part of your program for years. After some injuries, I’ve started training again. My recent blood panel showed low testosterone, so I’m on weekly doses. Since starting, I’ve experienced severe arm pump while riding and during other activities. Could this be related to the testosterone shots or just because I’m getting back into riding? What are your thoughts?
- I’m in week 4 of foundations and have had no issues completing the workouts. With the weekend warrior weeks approaching, I see the work level increases. I live on a farm with a 4-mile woods practice loop and want to practice 2-3 evenings a week. Should I ride on Monday, Wednesday, and Friday (or substitute Friday with Saturday or Sunday) in addition to the full workouts, or will that be too much? I’d prefer to be on the bike as much as possible rather than in the gym. What do you recommend?
- I’m an 18-year-old male. My body battery never goes above 70, and my stress levels are always at least 80 when standing. Even at rest, my body battery doesn’t recharge due to high stress. I eat healthily and get about 85 sleep points nightly, but my stress and awake time are too high. What can I do to feel better and get more energy?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #93 – Race Day Nutrition: What Should I Eat and Drink & When?
When it comes to maximizing your speed, endurance, strength, flexibility, and mental toughness, nutrition and hydration form the foundation for these strengths to shine on race day. We’ve often discussed how the brain relies on the liver for sugar to manage speed and transitions between standing and sitting. We’ve also emphasized that proper hydration helps you handle heat, humidity, high-intensity racing, and long distances without compromising your strength and speed. Despite this, developing a race day eating and hydration strategy can be confusing. In this conversation, we’ll create both a nutrition and hydration plan for you to test immediately.
Member questions include:
- When I exercise, my nose often runs or becomes clogged with clear mucus, making it difficult to breathe through my nose and forcing me to breathe through my mouth. This happens even though I regularly practice nasal breathing during bike rides. Why might this be happening?
- As a 50-year-old male recovering from a full ACL repair who races in two-hour hare scrambles, what are your recommendations for repairing and preparing myself for this type of racing as an older man?
- I recently had a physical where my cholesterol and blood sugar levels were slightly elevated. I avoid processed sugars and consume a lot of fruit, which I’ve reduced in favor of more vegetables. I assumed natural sugars in fruit were harmless and avoid high-sugar fruits like grapes. Could eating too much fruit still raise my blood sugar? Also, does being an athlete affect how much sugar is acceptable in my blood? Furthermore, I’m confused about my slightly high cholesterol since I avoid foods known to increase it. Are there healthy foods that could still contribute to high cholesterol?
- After recovering from broken ribs, I’ve resumed exercises like push-ups, sit-ups, tricep crunches, and cycling. I recently did two 15-minute motos and needed a full day to recover. With the two-day Mammoth race approaching, I’m concerned about my endurance for the second day. Can you recommend a drink or supplement to help? I’m 68 years old and in pretty good shape.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #92 – Ergogenic Aids – Part 2
During this week’s CRS Membership Webinar #92, we delve into the science and application of pharmacological and nutritional ergogenics, drawing from research conducted by leading scientists, nutritionists, and sports medicine experts. Building on the insights from Webinar #91, we explore the practical applications of performance-enhancing substances and compare them with dietary strategies that prioritize real food and minimal supplementation.
We discuss the benefits and risks of various supplements, including how to integrate them safely into your training regimen. Our focus will be on effective ways to boost your strength, endurance, and recovery. Additionally, we will cover potential risks, ethical considerations, and the legal landscape surrounding pharmacological ergogenic aids.
Member questions include:
- What are your thoughts and opinions on smelling salts for motocross?
- What is your opinion of the famous 12-minutes Foundation Training by Dr Eric Goodman? Do you recommend it as an additional workout or maybe post-workout after aerobic rowing/bike, or just maybe a workout to do on a rest day?
- I’m a Vet rider 44 years old. I’m 6 feet tall at 190 pounds. I train usually 2-3 times a week lifting in the gym and running six miles a week. I feel decent during the week with my work outs. What I struggle with is that I usually just ride once on the weekend with my busy schedule, but my body is so depleted it takes 2-3 days to recover. Is there anything you would recommend to speed up my recovery?
- I have PT for the AC shoulder injury starting today. Any recommendations or suggestions to speed up recovery? Only taking ibuprofen and Tylenol at night before sleep. During the day I take nothing!
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #91 – Ergogenic Aids – Are These Illegal If Everyone is Using Them?
The topic of ergogenic aids has gained significant attention over the past decade, largely due to the rise of men’s health clinics. Ergogenic aids are used to enhance physical performance, including strength, endurance, speed, and recovery. They also help reduce body fat and increase muscle mass more quickly. However, there’s an ironic downside: many in the racing community, including professionals, don’t realize that using substances like testosterone can cause arm pump, which is a common issue for all racers.
Most questions about ergogenic aids focus on what they are, how they work, their legality in competitive sports, and the health implications of using them, both short-term and long-term. In this discussion, we will address all these questions to provide a comprehensive understanding of ergogenic aids. By the end, you’ll see how to use them to maximize your athletic performance without compromising your health. Yes, once you understand the multitude of benefits, you’ll likely want to incorporate them into your routine.
Given the sensitive nature of this topic, please approach this conversation with an open mind and stable blood sugar levels. Despite our weekly reminders, discussions about ergogenic aids can easily be misunderstood. I want you to be able to distinguish between propaganda and the actual science behind performance enhancement.
Member questions include:
- Why does my body battery drop so quick in just the first hour awake, then mellows out for the rest of the day?
- Is sickness avoidable? I usually get sick every year around the same time. I eat, drink and sleep really good. I thought this year I had avoided being sick, but I ended up getting sick for a solid week about 2 weeks later than normal. Or is it only possible to try and heal the sickness when I get sick? The first day I felt like it was coming, and I tried a 40-minute HR 2 to “burn” the bug, but it hard hit later that night and been a struggle to get rid of.
- Sometimes when I go to bed my body is tired, but I will toss and turn sometimes for up to an hour because my mind won’t shut down, is there anything to do to help that?
- If a warmup before a moto is to raise the heart rate, is the warmup necessary if when sitting on the gate your heart rate is already in the 120-130s? I guess the warmup would be to warm the muscles??
- My workouts are 2-3 times per week but they’re intense. I use almost cardio equipment, rower, echo bike, runner and workouts last for a hour. Yes, I have a Garmin. I checked my sleep from last night and got 9h 30min sleep but only 51 min of deep sleep and 1h 36 min of REM sleep. That doesn’t look good. I worked out on Tuesday, and I did not feel great from my previous workout from Saturday so perhaps I should have not gone so hard but it’s hard for me to know where my threshold is. I guess my Garmin will help if I would use it right? I would appreciate it if you could offer some benchmarks I should be monitoring in my Garmin and what adequate food intake looks like.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #90 – Performance Plateaus
There are two types of athletes – one that has gotten injured and one that will get hurt. Ironically, the same thing applies to mental and physical burnout. There is nothing more frustrating than noticing what used to be an easy workout and enjoyable is now both physically and mentally difficult to get started and to complete. Equally frustrating is when you are working out consistently but not seeing any incremental improvements, both on and off the bike.
In this webinar, we dive into the meaning of a performance plateau, discuss how to spot it before it becomes a problem, and present five simple, healthy, and sustainable steps to help you swiftly reach your fullest potential.
Member questions include:
- I had a bad crash and had to be helicoptered out. I spent a week in ICU…collapsed lungs, broken ribs, separated AC joint, and a broken left wrist requiring surgery. What is the best strategy for recovery?
- I get excruciating pains in my lower back and knuckle joints, especially in the morning. The back pain doesn’t bother me much when I am up and walking around. The knuckle pain stays with me all day. I have a tub with jets. Would this be beneficial for me and my symptoms?
- I have found that I get major arm pump when I do strength training. What strength movements should I be focusing on?
- I am 18 years old, and I can’t get my body battery over 70 and my average stress is 80 when standing. I eat healthy and I receive a good sleep score every night. What can I do to feel better and get more energy?
- I have been a member for two weeks and have been following your Foundation program. I assume at some point I will be able to choose or incorporate riding into the training. Is this something that takes a consultation call?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #89 – Fitness Comes in Different Shapes and Sizes
What is your idea of the perfect physique? When it comes to performance, one size does not fit all. For example, in the cycling world there is a mindset that only the successful are thin and excessively lean. Yet, there are multi-time champions that defy this description. The same thing applies in the triathlon world where someone might not have the typical triathlon physique but has had world-class race results.
The reason I broach this subject is because I frequently have motocross, supercross, and off-road riders and racers voice their frustrations of how they look versus how they feel and how they want to look versus how they are performing – “I don’t like the way I look, but I feel great and I’m performing better than ever.”
In this week’s webinar, we explore three strategies to mentally and physically confront the negative mindset that commonly accompanies this situation.
Member questions include:
- What is the correct way to lose body fat? I want to make sure I do it right and that I don’t create a huge performance hole. Reduce calorie intake by 500? I’m currently 190 pounds which I feel is heavy for my size and my pants are tight around the belly. I want to be around 175 pounds.
- Why is it taking me so long to get my body battery back up after a weight workout at the beginning of the week?
- When doing a heart rate zone 2 workout, is it better to use Energy Fuel Boost or Energy Fuel Light?
- I have a trip planned where I get to ride four tracks in seven days. I don’t want to be so tired after the first day. What should I do over the next two months to be ready for this trip?
- How do I get back into training after being sick for a month?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
It is interesting how fads come and go. Nothing has contradicted itself more than nutrition. Just stop and think about it. There was a time when the media advocated that you only eat breakfast, lunch, and dinner. Then, it shifted to six small meals a day because it was easier for the body to digest the necessary calories. Now, the ideology is to eat only once a day or maybe every other day. Considering that the human body’s nutritional needs have remained the same since the beginning of time, why has the way we consume them gone through such an evolution of change. In this webinar, we discuss the hidden dangers of inconsistent eating which results in the domino of health effects.
Due to the number of questions that have come in about Garmin’s HRV feature, we also dive into how Garmin evaluates HRV – it’s different from how Google explains it. Understanding what HRV is telling you can help you direct your training, riding, and racing efforts for optimum health and improved athletic performance.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #86 – Member Questions
A big THANK YOU to our CRS Members for continually sending in your questions.
This week we focus on your questions, including:
- How do I deal with an ankle injury? It hurts when I’m racing but not when I train during the week. (8:19)
- How do you handle excessive fatigue? I was exhausted after a weekend of high intensity racing. (16:22)
- I pushed the front end, struggled to pick the bike up, get it started and back up to race speed. Why is this? (22:38)
- Why am I overheating during my warm-up? (32:25)
- I had a part of the track that was very supercross style and my heartrate would skyrocket. Why would that be? (41:06)
- I’m on my menstrual cycle and over the weekend I felt exhausted. Why? (45:32)
- As I become more fit or leaner, faster, stronger, will my heartrate decrease? (49:28)
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #85 – Breaking Mental Plateaus & Traveling Protocols
This week’s webinar was broken into two important subjects that affect every rider or racer.
How to Break Mental Plateaus – There exists a distinct connection between what the brain desires to do and what the body intends to do. At times, this relationship is harmonious, leading to ideal outcomes, while other times there’s conflict, causing a rapid division. We’ll explore methods to establish a consistent mental state that enhances your gradual progress beyond what is typically perceived as “normal” by others.
Traveling Protocols – As we frequently mention, there are only two factors that can impede your progress: sustaining an injury or falling ill. Regarding illness, there are specific measures you can take while traveling to prevent infection and avoid losing precious days of riding, cross-training, and racing. The good news is that you don’t need anything special or unique; everything you require and how to apply it can be readily found at your local grocery store and/or pharmacy.
Unfortunately, we did not get to Member questions, but will be sure to address them in our next webinar.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #84 – Perspective Is Everything
How is it possible to be described as both brilliant and an idiot in one sentence? It all boils down to perspective!
Thanks to the explosion of social media, everyone now has an equal opportunity to share their perspective on your actions.
In this week’s CRS Membership webinar, we evaluate two specific scenarios and dissect the thought processes behind the decisions we make, both on and off the track.
Should you train individually or with your competitors? RC, James, and Chad all trained individually. Now, everyone says that you MUST train with your competitors to achieve optimal results. Which is it?
To follow or not to follow. We were all taught from an early age not to follow. However, if you choose not to follow and instead take possibly suboptimal lines, and then get passed by someone, your decision to deviate from the main line (and consequently follow) is considered a poor one. You’re damned if you do and damned if you don’t.
This isn’t about ensuring everything aligns with your choices every time, but rather about learning and evolving based on all your decisions.
As always, please join this webinar with an open mind and a readiness to enhance your health and mental resilience as a rider/racer.
Member questions include:
- How do I improve in the mental aspect of racing? When I got out front this weekend, I just started making mistakes I normally never make and fell back to second.
- I was wondering if taking an old set of dirt bike handlebars and putting it on my concept 2 rower would be beneficial to building the correct muscles to riding a dirt bike? Or is the handle that comes with the rower close enough to proper riding form?
- I was wondering if you had any content on shoulder rehabilitation and strengthening videos. I had a shoulder surgery and currently doing physiotherapy. The surgery was for a torn labrum. I’m pretty much almost done with my physiotherapy and was just looking for some of the best exercises to do to keep the shoulder healthy once I’m off all restrictions.
- I’m starting the two-week food challenge Monday morning. Do I still do the weights and anaerobic exercises? Should I skip the energy drink and recovery drink (due to sugar content)? Also, is heavy cream/whipping cream ok for coffee creamer? Is a protein shake with whole raw milk okay for breakfast?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
In a year, we have 365 days, 8760 hours, and 525,600 minutes. While this might appear to be ample time to achieve our personal, professional, financial, and athletic goals, the reality is that we often fall short of accomplishing even a quarter of what we aspire to. From my observation, many individuals feel overwhelmed by the extensive list of tasks they feel they “must accomplish,” leading to confusion about priorities and the order in which to tackle them.
In this week’s CRS Membership Webinar, we dissect the entire year into 12 easily manageable steps. You can follow the suggested order, rearrange them as needed, and concentrate on the ones that align with your preferences. The primary goal is to construct an annual plan that serves as a blueprint for boosting your overall health and enhancing your strength, speed, and endurance.
Member questions include:
- My local fitness center organizes VO2 Max testing and Max HR testing. How relevant and accurate is that kind of testing?
- What can I replace the 500-meter row TT with? I can’t run without maxing out in a quarter mile.
- What do you mean by aerobic vs. anaerobic? Can you provide examples?
- If a warmup before a moto is to raise the heart rate, is the warmup necessary if when sitting on the gate your heart rate is already in the 120-130s? I guess the warmup would be to warm the muscles??
- When you were talking about no water before dinner, what is the time that’s best to not have water before dinner? How long after dinner should one wait to drink water? Also, I drink pineapple juice for dinner usually, does that also dilute the nutrients of dinner?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #82 – What You Focus on Grows – What’s Your Focus for 2024?
Welcome to 2024 on behalf of everyone at Complete Racing Solutions! We hope you had a wonderful holiday season with friends and family and are ready to embrace the next level of health and performance.
In Webinar #82, we dive into four key factors that have consistently propelled riders and racers to the next level in the shortest time possible. Your membership duration has equipped you with knowledge and experience in the basics of nutrition, hydration, physiology, and sleep. In this session, we aim to move beyond these fundamentals and concentrate on four specific areas that will complement your existing understanding gained from previous webinars, instructional videos, and training schedules.
Remember the age-old saying, “what you focus on grows,” and this is a game-changer!
Member questions include:
- I’m looking to invest in an indoor bicycle trainer. What do you recommend?
- What is more important – sleep score or deep sleep?
- We train at a facility and ride from 10 a.m. to 2 p.m. Should we be using Energy Fuel instead of eating during the day when riding?
- We in the dead of winter and I have pulled a muscle chopping firewood. Should I lay off until I don’t feel pain or gently work through it?
- Do you have any tips on how to get my max heart rate on the plyometric assessment?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #81 – Debunking Holiday Eating & Drinking Myths
As the holiday season approaches, there’s often a whirlwind of advice and information about what to eat and drink. Amidst the festive celebrations, various myths and misconceptions about holiday eating and drinking tend to circulate. In this discussion, we unravel and clarify some of these common misconceptions, offering a clearer understanding of how to navigate the holiday season while making informed choices for our well-being.
Let’s dive into the facts and dispel any myths associated with holiday indulgence.
Member questions include:
- Should I be concerned with my resting heart rate going all the way down to 46 for one night?
- I’m right now on phase 4 week 7, but my working program is very strict so I must choose to do one single training per day. Which will be the best combination that I could choose? For example, on Thursday I have Time Challenges P4 in the morning and aerobic interval in the afternoon.
- What causes arm pump? I am unable to ride for more than 5 to 6 minutes without having to pull off the track.
- What would you recommend for a decent warm up before a race? How long before the start of the race? As I’m sure you know, there can be a big time difference between getting dressed/ready and actually starting the race in GNCC events.
- With the temps dropping below freezing up here in Wisconsin now, I was wondering what I should do as a replacement for the scheduled rides in the program.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #80 – Lessons Learned in 2023
As November begins, most of the races for the year have already taken place. In this webinar, we reflect on the year 2023 from various perspectives, including mental and physical exhaustion, recurring challenges such as sprint speed and late-race endurance issues, poor on the bike biomechanics, and dealing with illnesses or injuries at different points in the year, among other aspects. Our goal is to create a definitive action plan to convert your frustrations into strengths so that you are going into 2024 faster and stronger.
Member questions include:
- What do you recommend for a warm-up?
- When having sore muscles from a hard workout, is it better to wait until they are not sore to continue working out?
- I tried cold plunge for the first time, and I woke up with a headache, higher than normal body stress, and did not see improvement in my sleep. Based on my body’s reaction, should I continue doing cold plunges?
- When doing the blue workouts during the off-season, you say to keep it no more than 30 minutes. Does that include the warm-up and cool-down?
- I started the end of my season doing nothing 3 weeks ago and this past Saturday the weather was great. I went to the track to practice. So, do I need to start over at the end of the season and do nothing since I had 4 runs of intense riding?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #79 – Choose Your Hard
What Defines “Hard”? It’s All About Perspective, Attitude, Intent, and Approach!
Every situation comes with its challenges: Marriage can be tough, but so can divorce. Struggling with obesity is hard, yet so is striving for fitness. Dealing with debt is a challenge, but maintaining financial discipline is no cakewalk. Effective communication can be difficult, but so can the consequences of not communicating.
These scenarios represent the four key areas of life: personal, athletic, financial, and professional. Every facet of life has its share of difficulties, but we always have the power to choose our challenges. In this webinar, we guide you through six specific steps to conquer these challenges in all four domains of life. Interestingly, these changes require both mental and behavioral adjustments.
Member questions include:
- I just finished my racing season and I’m not planning to race anymore this year. Depending on the weather, I’ll be doing MX/Enduro training sessions until November, maybe a bit longer. Should I continue doing all the phases till the next season, and just switch to a ‘fitness’ program when winter hits?
- My overall weight has increased from 170 to approximately 195 since I started this program. I want to look leaner. My clothes fit tighter and just don’t like it. How do I adjust the program to where I don’t lose too much in performance and can lose body fat (not weight)?
- The weather is getting worse, and I won’t be using my bike for training, I’m planning to use Precor Elliptical Orbitrek, – I can hit all HR zones up to HR4. The bodywork on it is more like running than cycling but easier for knees and hips. Should I use the HR zones for running and cut the training in half?
- The end of moto season is upon me, and I know you say that we should take 4-6 weeks off each year but the last two years I’ve had trouble having good enough health stats to start working out after that time, not sure. How necessary or important is it to completely stop working out for that time? Also, could I just do blue workouts and stop doing strength training? Or do less strength training? To my surprise, I feel worse when I don’t work out.
- When you talk about sleep stats of trying to get 4-6 cycles of deep and REM, does the length of the cycles matter? A lot of times I will get 3-5 but some of the cycles aren’t very long.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #78 – SMX Analysis & The Cost of Eli’s Achilles Injury
In the first half of this week’s CRS Membership Webinar, we examine Johnny Hopper’s analysis videos from a physiological perspective. Specifically, we discuss the strength and soft tissue exercises required to replicate what Jett and Deegan accomplished at the SMX final. Note: If logistically possible, watch the complete video prior to our webinar – CLICK HERE.
In the second half, we delve into both the financial and physical costs associated with Eli Tomac’s Achilles injury. Interestingly, Eli’s injury is a common occurrence among top-tier athletes in various sports we are involved with – the delicate balance between staying in peak condition and risking injury. We discuss how to recognize that fine line and ensure you stay on the safe side to prevent injuries.
Member questions include:
- I am super frustrated with my Achilles’ tendon…it’s inflamed and always hurting. Any advice on what to do to get it to heal up….should I massage it?
- Is it possible to swap the gym work to the morning and riding to the afternoon? I go to work when it’s still dark in the morning, so I didn’t know if that would have an adverse effect on training by switching that.
- I only have a concept 2 rower and no stationary bike or road bike and trainer. How would I convert the bicycle workouts to a rower? Would I use the same amount of time and cadence, or would I need to adjust that for th e rower?
- Do you have an example warm-up workout that Lucius can do before he rides tomorrow? The races are a lot quicker than we usually do, and his last lap is usually his best. So, if we can do something to have him primed before the gate drops that would be really helpful.
- I have fallen out of shape over the last 7 weeks but have a race I’d like to perform well at in 38 days. Should I jump back into my nutrition and workout protocols as normal or are there special considerations I need to make given the short time span? Do I need to do anything special to get the most out of this next month of prep?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #77 – Finding Your Sweet Spot Undertraining vs. Overtraining
We all reach a point in our lives when riding our dirt bike becomes more than just enjoyment. Do you remember when the transition happened? When simply swinging your leg over the bike turned into a focused training session? It’s this structured approach that leads to gradual improvements when consistently and accurately followed. The real challenge lies in striking the right balance—avoiding both insufficient and excessive training, both on and off the bike.
During this webinar, we take a detailed look into both areas of undertraining and overtraining. By gaining a deeper understanding of how to assess your training endeavors, you’ll be better equipped to maintain the optimal balance that leads to ongoing improvements.
Member questions include:
- Eating before bed improves my sleep, but you didn’t mention eating carbs before bed. Will that be an issue? What is your suggestion on timing? Is an hour okay?
- I was getting dressed this morning and my wife said, “You’re not fat, you are just getting a big stomach.” Why does my stomach look fat? Is this from the thing they call “adrenal fatigue”?
- While racing Mammoth I crashed, hit my head, and lost consciousness. We don’t know for how long. We had a CT scan performed and there was no bleeding on the brain. Any suggestions on what I can do to speed up recovery?
- I have raced a lot this year and have suffered from extreme burnout. This is the first time I have lost the motivation to even ride, much less race. Any suggestions?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #76 – Breaking Down the Physiology for Proper Bike Technique
In this week’s webinar, we kick off our video analysis series with our dear friend Johnny Hopper who has an eagle eye for breaking down bike techniques. We not only analyze his breakdown video, but also delve deeper into the physiological aspects required to master these subtle techniques. These skills have been perfected by riders like Chase Sexton, Jett Lawrence, Hayden Deagen, and others.
By the end of this webinar, you’ll have a clear blueprint for enhancing both your physical strength and your mental resilience. This will equip you to excel in the strategic game of motocross and/or off-road racing.
Member questions include:
- I’ve been cross-training on an elliptical, but it has to be replaced. Do you recommend a training bike or an elliptical?
- I was diagnosed with chronic fatigue in 2013. How well does the body battery work for someone with chronic fatigue?
- I’m 43 with two small children. During my last three-hour race, I felt great for the first two hours. During the last hour, my clutch finger locked up. I am also enduring right knee pain while I am walking and hiking to improve my endurance. What can I do to lessen my knee problem? Do you think I should hike less and cycle more? I just enjoy hiking in the mountains and don’t want to give it up.
- For the four-mile block in the max heart rate time trial, would that be my LT heart rate in zone 5? Would I use my LT heart rate as my max heart rate? I do a lot of research on max heart rate assessments, and they say to do I full sprint until you can’t breathe. Why is that?
- I was wondering if the webinars are in a podcast format that I can download. The reason I ask is because I travel to areas with no service and would like to listen on my way to work.
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #75 – The ABC’s of Physiology for Dummies
Similar to the “Nutrition for Dummies” Webinar #73, understanding the elements of a fitness and performance training daily workout is essential to your overall program. Each part of the workout has a purpose and benefit. During this week’s webinar, we walk through each element of your daily workout routine. Whether it is a cardio or strength combo workout, we break down each activity, what it means, why it is important, and how it fits into the overall goal for the week. By gaining a clear understanding of the reasons behind each exercise, you will be able to make the most out of your training efforts, leading to improved health and enhanced performance.
Member questions include:
- I am in the middle of the season but new to Membership. My next major event is in six weeks. Should I start with the Foundational training?
- How do I decrease muscle mass without a calorie deficit?
- Can creatine supplements cause or increase the feeling of arm pump in motocross?
- What are your thoughts on ice baths at the Pro Nationals?
- Is everybody’s max heart rate the same? Do most of the pros have a similar max heart rate number?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Similar to nutrition, fundamental physiological elements tend to be taken out of context. Probably the most convoluted is the ideal race weight and body type necessary to be successful on a motorcycle. During this webinar, we walk through how to determine your sweet spot for riding and racing for optimum speed and endurance. The results may surprise you!
Member questions include:
- In your opinion, is the Garmin Fenix Pro 6 the best HRM you can buy?
- We recently went to a regional. We rode a lot, but we always end up with blisters on race weekend. Any feedback would be appreciated.
- My forearms get exhausted on the third and fourth practice rounds. It doesn’t feel like arm pump, just exhausted. My cardio is great…I used the scraper to scrape them, but it doesn’t help. Any ideas?
- Why does race pace seem harder than practice pace? The race is shorter, and my heart rate is no higher than what I see on practice day, but the race seems to be more exhausting.
- I have a Garmin scale and understand that the body fat number is not accurate. Is there anything else that is inaccurate….muscle, BMI, hydration?
As always, if you have specific frustrations that you would like addressed, please contact Jennifer at Member@CoachRobb.com so we can discuss them during our live sessions.
Coach Robb Membership Webinar #73 – The ABC’s of Nutrition for Dummies
Nutrition is the most misunderstood part of performance and when I think about explaining it, I go back to the “for Dummies” books that got me through high school. In this week’s Members Webinar, I walk through the nutrition questions I get asked the most. I always say that there is no “dumb” question, the answer just has to be explained in a way that everyone can understand.
Chances are that you have questions about nutrition, so tune in and you will discover that nutrition is really not difficult. Once you understand the terminology and the science behind what and when to eat, you will catapult your performance to the next level!
Member questions include:
- I operate heavy earth moving machinery and overdo it all the time but don’t realize it until I get physically sick. What are the best ways to treat strained upper back and neck muscles?
- How do I create more energy?
- I recently got a puppy who needs a lot of walking. Should I wear a weight vest or a ruck pack?
- I’ve been a lifetime user of the Polar brand of heart rate monitor. In your opinion is the Fenix Pro 6 the best available?
- When I completed my 4-mile run time trial, it said my max heart rate was 176 but my effort was off of perceived exertion…how do I know that number is correct?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #72 – 12 Must Haves to Train, Ride & Race Faster (and Safer)!
When you roll that new motorcycle out of the dealership, we all know there are certain things that have to be done to the bike prior to riding it. This could include repacking the bearings or greasing the swing arm bolts, or possibly changing the grips or tires before you get comfortable and confident on the motorcycle. Just like the “must haves” on your motorcycle, there are “must haves” related to physiology before, during, and after you swing a leg over the motorcycle.
In this week’s webinar, we walk through 12 “must haves” related to riding and racing. We’ve touched on all of these subjects independently before and now we integrate these various concepts to establish easy to follow steps that will ensure you are training, riding, and racing faster (and safer)!
We apologize that we were unable to get to Member questions this week but will be sure to answer them independently as well as incorporate them into a future webinar.
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #71 – Success Is Not Guaranteed, But It Is Not Accidental Either!
In addition to looking at a few situations and scenarios from last weekend’s opening round of outdoor motocross, we also look at a subject that I refer to as IPDE: Identify – Predict – Decide and Execute. This is a concept, that when applied correctly and consistently, will result in success both on and off the track guaranteed!
One of the biggest reasons why people don’t succeed is they do not plan to succeed. However, most people don’t know how to plan for success which can become an elusive concept that leads to both frustration and burnout. Thankfully, at this point in your program, you have specific data that you can leverage to pre-plan your success (at the track, in the gym, in school and/or work, with relationships, along with your finances). Similar to building a house, you first need to have all the building materials. Once you have the correct materials, you need to know the order and how to combine them to build a durable house that looks and performs the way you wanted.
Success as an elite athlete (in all aspects) is exactly the same way; however, 99.9% of your competition do not understand this concept and therefore, will never achieve their full potential. During this week’s webinar, be ready to create an outline of specific steps you can take both on and off the track to literally fast-track yourself to your 100% potential. Remember, if you can’t articulate how you create success, it is impossible to duplicate it moving forward. Applying the IPDE concept will guarantee your ability to create and sustain consistent success – personally and athletically!
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #70 – Not Motivated? Here’s Why! (And How to Fix It)
Losing motivation is nothing new to anyone that has been training and racing for any considerable amount of time. What is new for many riders and their families, is the realization of how much more effort it takes to get small task started and completed in a productive and timely manner. Ironically, this is like throwing gasoline on a fire and only makes the frustrations more frequent and at a significantly higher level resulting in burn out and the family stopping racing all together. How many times have you heard (or said) “This just isn’t fun anymore?” Keep in mind, it isn’t always the rider that has lost motivation; sometimes the loss of motivation by others under the same tent can lead to a rider becoming unmotivated in a relatively short period of time.
Like always, we don’t just discuss the genesis behind the lack of motivation, we also put some specific actions in motion to keep the motivation elevated and steam rolling to the point that others will not know what has hit them – improving your consistency and fast tracking the fear and intimidation necessary to become absolutely dominate on the track!
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #69 – Redefining Fast, Weekend Warrior to Full-Time
When you first started the program, we showed you how your testing protocols translate to the motorcycle for improved strength, endurance, and top end speed. As you move from training phase to training phase, your muscular power, muscular endurance, and sprint speed have incrementally improved based on your percentage of completion. Now, we will take your enhanced fitness and show you ways to improve your riding craft on the track.
During this webinar, we redefine “fast” by discussing on-the-track concepts and strategies that when applied correctly, will improve average speed, top end speed, and reduce overall physical and mental fatigue.
Member questions include:
- If my watch doesn’t have the body battery feature, how would I determine if I am fully recovered from yesterday?
- In a recent webinar you said we should consume post workout carbohydrates immediately. What kind of carbohydrates do you recommend? And can you provide examples?
- If sweat cools us off, when I wipe the sweat off does that decrease my body’s cooling effect?
- If I have to workout at night, do I use my body batter number from the morning or when I start my workout?
- Can you help me answer these questions after an assessment: 1) Why doesn’t my body battery recover for up to two days? 2) I’ve noticed during the 2-3 days following (an assessment) my morning body weight is up 5 pounds, why?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #68 – How to Bring Back the Joy of Exercising, Training, and/or Racing
Remember when you were so excited to get up and go to the gym or ride your motorcycle? Have you lost the spark because you are either tired of the routine or just tired because of the demands of life? If so, you are not alone.
Often times we compare what we can do today to what we were capable of doing 10 years ago. Unfortunately, this is the root of many frustrations. “Comparison is the thief of joy,” as quoted by our good friend Johnny Hopper. In this week’s webinar, we go through five physical and/or mental things you can easily implement now, and five specific things you can do on the motorcycle guaranteed to restoke your fire.
Member questions include:
- Why do we have rest weeks and why do they always precede a week of testing?
- I understand I should eat more vegetables, but if I am not eating enough shouldn’t I be losing weight?
- I just upgraded my Garmin with a newer model and I’m finding the information more consistent. In your experience with Garmin, are the newer versions more accurate?
- The last couple of weeks while riding in deep sand I am struggling with low back fatigue. Do you have any low back exercises to strengthen it? I have gotten some massages which help, but I am looking for a long-term fix.
- How many calories should I be taking in to lose weight?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
We all know that eating carbohydrates, lean proteins, and healthy fats is the basics of nutrition, but knowing how much of each to eat and when is THE KEY to elevating your fitness and performance – The Science of Fueling Performance.
In this week’s webinar, Coach Robb puts his Sheldon Cooper glasses on to break down the science and give you the specifics of how much you need to consume before, during, and after training and/or racing. This is not opinion, but science backed by research. Be sure to grab a notepad and follow these scientifically proven formulas to start building muscle, drop body fat, enhance your immune system, and create athletic durability so that you can train and race for years to come.
This presentation contains excerpts from Coach Robb’s digital class – Fueling Performance. To access a full copy of the presentation, click here.
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #66 – The Mental Blueprint of Success – Part 1
In Part 1 of this three-part webinar series, Coach Robb shares a portion of our highly successful and sought after Mental Blueprint of Success. At this point in your Membership, you have experienced the power (or weakness) of your mental muscle on key training days and/or race days. Similar to physical limiters (i.e. sprint speed and/or muscular endurance), there are mental limiters that need to be systematically addressed. The CRS Mental Blueprint of Success teaches the necessary incremental steps that must be achieved to build the mental muscle. In doing so, you create consistent training and racing results.
During this week’s webinar, we walk through the first three stages of improving the strength of your mental muscle to ensure that your success is not accidental, but rather purposely created through a process and a system. Aligning your mental development with your physical development is imperative for long-term improvement and success.
Member questions include:
- Why is my appetite all of sudden suppressed? I have also lost 6 pounds in two weeks. Any idea of what is going on?
- What exactly is carb loading and does it work?
- My hips are so tight – I can feel them every time I stand up from a sitting position (on the bike, at work, getting out of my truck, etc.) Any suggestions?
- I have just upgraded my Garmin watch. Does the data accuracy improve with newer models?
- My Garmin Body Battery is low – ever higher than 75. My stress is low and I sleep 8 hours each night (deep sleep is in the 20-30 minute range) and I have no trouble falling asleep at night. Anything I should adjust to achieve a higher body battery score and more deep sleep?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #65 – How to Dominate in Hot & Humid Conditions
Wherever you live in the world, it is not a matter of IF it will get hot and humid, but rather WHEN. Are you prepared to train and race in the heat and humidity? You, the rider/racer, are not immune to the negative effects of heat (just like your motorcycle). There are not many sports that require you to cover from head to toe, ride a 200-degree (F) machine, and expect the body to maintain its core temperature. How you approach your cross training and on-the-bike sessions when it is hot and humid outside can be the difference between whether you finish first or last.
In this week’s webinar, we walk through six things that you most likely have not thought about in relation to training and racing in the heat and humidity. If you incorporate these specific habits into your routine and train your body correctly, you will be one step ahead of your competition and be able to dominate in these conditions.
Member questions include:
- After a race weekend, how many days should I take off?
- I saw an Instagram post with someone running with duct tape over their mouth. Are there any benefits to this? Are there any benefits to focusing on nasal breathing during a workout?
- In the last couple of months, I am struggling to hit the higher heart rate numbers. I cannot get my legs to turn over fast enough to get my heart rate in the high zone. I am curious to hear any thoughts you have on this matter.
- I have listened to you talk about the ability to focus (black dot on paper). When I am out riding, I get really stressed when someone is behind me. I start judging my own riding negatively, forget my technique, and make rookie mistakes. How can I stay focused on what is ahead of me, rather than behind?
- I have a weight goal I am trying to meet while still trying to train full time. I am currently 211 pounds wanting to get to 185. I have 3-1/2 months to do it…what do I need to do?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #64 – How to Make Sure You Thrive, Not Just Survive
What is the difference between simply surviving day-to-day and thriving on a daily basis for maximum productivity and happiness? I hear all the time from Members and Clients alike the struggles of “just getting through a day.” The end result is individuals that are tired, frustrated, unmotivated, and not achieving their full potential in all quadrants of life – personally, professionally, financially, and athletically.
Whether you are young and uneducated about the specifics of life’s quadrants, someone in a mid-life situation that is feeling the by-product of poor choices, or in your golden years trying to fix mid-life mistakes, this podcast is for you.
As a CRS Member, we have had 63 previous webinars aimed at specific things to work on, on and off the track. During this webinar, we leverage these previous concepts and discussions to help you align your situation with your desired outcome. After this webinar, you will come away with 7 specific habits to incorporate into your life that will immediately put you on a simple, sustainable path to thriving!
Member questions include:
- I am currently doing the Fitness program because I live in Wisconsin and winter is in full swing. I want to decrease body fat while maintaining muscle and was wondering what my calorie intake should look like?
- Would you recommend I eat what I am burning, or should I have a surplus or deficit?
- I am training and riding in Florida and wondering why my max heart rate has gotten so high. Could it be from the constant sickness I was going through?
- I am a new member. It appears my deep sleep numbers are significantly under the two hours you recommend. I am only seeing 40-50 minutes per night on average, despite getting 8.5 to 9 hours of sleep per night. My stress levels are averaging 30. Is the final snack of the day the first thing to try to improve my sleep numbers?
- Can you give me some more insight on why ice creams is a good before bed snack?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #63 – “Injured” Is Not A Label
As the old saying goes, there are two types of athletes – one that has been hurt, and one that will get hurt. Unfortunately, when someone hears this, they immediately think of significant injuries, but obviously that is not always the case. Your perception is your reality but depending on the magnitude of the injury and/or illness level, there are varying things you can do to continue to improve your fitness.
During this webinar, we talk about the two ends of the spectrum.
- Are you finding yourself run down and not motivated? This could be the beginning of a suppressed immune system that could lead to sickness requiring you to pull back on your training and racing efforts.
- Do you have an injury that requires surgery, a cast, and extensive rehab?
Each of these scenarios have to be addressed differently but with the same mindset. “I am an individual/athlete with a temporary setback…I am NOT an injured person.” It is one thing to say it, but how do we believe it and act on it accordingly.
During this webinar, we discuss four things to change your mental mindset, six specific things you can do regardless of the magnitude of your illness and/or injury to continue to improve your fitness, and lastly, ten things you can do to bulletproof yourself.
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Coach Robb Membership Webinar #62 – Member Questions
What is important to us at Complete Racing Solutions is our members being able to ask questions specific to their frustrations any time. Every month we get great questions in and unfortunately, we don’t always get to them during our webinars. This week we devote the entire hour to answering member questions. These include:
- How do I adjust the workout if I use an elliptical?
- I am frustrated with all of the different opinions about fat burning. In your opinion, what is the quickest way to drop body fat?
- My Garmin is showing that I burn around 3,800 calories a day. How many calories per day should I consume to build muscle, drop body fat, and still improve sleep quality?
- On the rowing workouts you mention load level 4 or 5. Is that referring to the air damper setting on the right side of the rower or is that perceived work level?
- For the rower workouts there are references to “high effort” and “hard effort.” How are these determined?
- I am out of shape and overweight and currently doing the Foundation Level program. What is the appropriate portion size for meals?
- I have to workout early in the morning. Do I need to eat before I workout or is Energy Fuel sufficient?
- Why do you recommend the jump rope?
- I have a hard time staying in Zone 2 when I am cross training. Could it be because the room is too warm?
As always, if you have specific frustrations that you would like addressed, please reach out to Jennifer at Member@CoachRobb.com so that we can discuss them during our live sessions.
Happy New Year! I hope you survived the holidays and are excited to get the new year started. As we move into the first quarter of 2023, this is time to take our 60 previous conversations together, review your current level of fitness, and determine how much you improved in 2022, or didn’t. You have been collecting personal data since you joined Membership. Do your biofeedback numbers reflect your current health and performance? If not, this is the time to re-assess and reset your numbers.
In Webinar #61, Coach Robb walks through six specific biofeedback and performance indicators that will fast track you to meeting your 2023 goals and objectives.
Because of the amount of information covered this week, we were unable to get to Member questions but will be sure to include them in our next webinar.
Coach Robb Membership Webinar #60 – Members Only Case Studies
Were you able to accomplish what you set out to do in 2022? As frequently discussed, goals and objectives are often met with hurdles of resistance in the form of frustrations and setbacks. As you approach the end of the year and look at your collected data (biofeedback/training and racing results), could you have prevented some of your frustrations and achieved the goals you initially set out to accomplish?
During this week’s webinar, we feature three Members following our fitness, weekend warrior, and full-time Membership programs to illustrate their 2022 journey.
Member 1 (Fitness) – Bob, father of two, came to the CRS Membership desiring to lose 50 pounds and wanted to be able to ride his mountain bike with his young children without getting winded.
Member 2 (Weekend Warrior) – Steve is a full-time product sales rep that travels extensively for his job and can only ride and occasionally race on the weekends. He joined the CRS Membership with the goals and ambitions of racing Mammoth Mountain and qualifying for Loretta’s.
Member 3 (Full-Time) – Ryan is striving to get his Pro SX and MX card in 2023. Although he has the luxury of riding five times a week, finding that finite balance between overtraining and under training has been put to the test as he transitions to a full-time elite athlete.
As we go through each journey, we take previous webinar subjects and concepts, apply each person’s daily information/data, and illustrate how each Member got to where they are today.
Member questions include:
- How accurate is the Garmin scale for body fat? My body fat went from 23.9% to over 27% in less than a week. What is going on? (50:56)
- I am just getting over a bad sinus infection and a low-grade fever. What is the best way to deal with it besides staying rested and hydrated? (53:57)
- My wife is totally confused about how to drop body fat and improve sleep. Any suggestions? (55:09)
- In September I was able to do on pull up during the plyometric assessment. Last night I got zero. Why test for pull ups when there is no training in Phase 1 for pull ups? (56:27)
- Why wife said to me last night “you are getting thick. Are you sure you should be eating that many calories?” Is it possible to gain muscle faster than lose fat? I am up 5 pounds since starting Phase 1. Is this muscle or water weight?
Coach Robb Membership Webinar #59 – Eating Strategies During the Holidays
As athletes, we have a love/hate relationship with the holidays. We enjoy spending time with our family and friends but frequently fall into the trap of overeating. In Webinar #59, we outline four specific strategies to avoid the dreaded “holiday weight gain.” We also provide an easy-to-follow exercise program that anyone can do anywhere to ensure you avoid that “food drunk” feeling after enjoying holiday food and drinks.
Member questions include:
- I’ve head you say multiple times that an ice bath after moto isn’t helpful. What about during the week? (46:57)
- If I only have 30 minutes to do a heart rate ladder, do I consider the workout done? I feel like I am cheating if I cut it short. Do I need to redo the workout or move on? (50:34)
- In a previous webinar you talked about whether riders slow down because of running out of breath or because their legs get tired. How do you know which it is? (52:27)
- What is the name of the app you recommend for moto? (55:58)
- I have decided to start my off season and take a break. Should this break be total rest, or should I still go to the gym? (56:17)
We all know that when the New Year rings in everyone’s focus turns to weight loss. Going into the off season of racing is a good time to focus in on the truth (not the internet version) of how to lose weight based on physiology and how the human body actually works. In this week’s webinar, we highlight five things you can do NOW to start burning body fat, enhance aerobic function, and build lean muscle.
Coach Robb Membership Webinar #57 – Member Questions
This week we answer 10 questions directly from CRS Members that cover a broad spectrum of subjects relevant to everyone and their journey to health, wellness & performance.
Questions include:
- How do I speed up recovery from an injury? (3:33)
- How do I determine my sweat rate on race day when the temperature is cold? (18:52)
- How does dehydration influence flexibility? (25:28)
- Why do I struggle in high profile races? (28:53)
- Is there anything I can do to facilitate sleep? (35:58)
- Why is it that I can’t get past the mental barriers with working out? (42:29)
- What should I do when my schedule is interrupted? (45:02)
- Any suggestions to make the transition from off season to pre-season any easier? (48:01)
- Can you clarify what you mean when you say no TV or phone while eating? (49:41)
- I got tired this weekend after some time off…why did this happen? (56:09)
Coach Robb Membership Webinar #56 – What is HRV? And How to Use It for Optimum Health & Performance
Many of you have reached out to us about the new HRV metrics on your Garmin. What is it? How do we use it? What do the numbers mean? How does it factor it with all of the other metrics?
In this webinar we answer these questions and more taking a detailed look into Heart Rate Variability (HRV), dashboard reports, and how Garmin calculates these metrics. Anything new or unfamiliar can be a little intimidating, so please come to the webinar with an open mind and a willingness to learn!
Member questions include:
- I raced a hare scramble and the next day I had extreme low back and hip pain…I could hardly move. My doctor thought it was sciatica, and I was given a prescription. If I do not take the prescription daily, I am in quite a bit of pain and have trouble moving. In your opinion, is this a common issue and can it be resolved through exercise? (1:03:50)
- I am a new member and I ride two days a week for short periods of time. I am sore for days afterwards. What can I do to improve my recovery after riding? (1:07:01)
- I am approaching the end of my race season. I understand taking some time off but when I return, where do I begin? (1:10:19)
- I have decided to start using your running protocols for cross training due to my demands at work. Unfortunately, my heart rate is always very high. Why is this? And can you help me? (1:11:38)
Coach Robb Membership Webinar #55 – Unraveling Race Day Nutrition & Hydration
Whenever you swing a leg over a motorcycle one of the significant pieces of the puzzle is your nutrition and hydration habits throughout the day. This is a critical layer of information that 99.9% of the riders and racers out there miss causing negative side effects like feeling sick to your stomach, vomiting, or loose bowels. Not only are these characteristics uncomfortable, they are extremely taxing on the body and throws your mental focus off of the challenges and demands of the day – riding faster and longer as consistently as possible.
This webinar walks you through a strategy to maintain consistent blood sugar levels, proper hydration levels, and optimize electrolyte levels for maximum speed and endurance whether you are riding 5-6-minute sprint motos, a 3-hour off-road race in one day, or if you are racing back to back days. In the physiology world, we have a mantra “Nutrition and Hydration are the final components of optimum performance.” How much and when to eat? One rule doesn’t fit everyone.
Member questions include:
- How does the energy matrix perform when you are below Zone 1? (1:02:42)
- I am assuming there is a reason why you put the four boxes in a certain order – Personal, Professional, Financial, Athletic. What is the reason? (1:04:47)
- Can you explain why consuming less calories than you burn makes you fat? (1:07:37)
- I don’t see you addressing the aspect of mountain bike riding as a training tool. Why is this? (1:14:09)
- I have a question on pedal technique. Do I modify my pedaling technique to different terrain? (1:14:51)
Coach Robb Membership Webinar #54 – Top 10 Effective Habits for Healthy People and Fast Racers
Success isn’t accidental, however, challenges and frustrations have to be met with knowledge. If you have listened to the previous 53 webinars, you are more equipped with knowledge that now needs to be put into action.
During Webinar #54, we discuss 10 necessary habits to improving your health and developing speed and endurance on the bike. Whether you are a weekend warrior or trying to quality for the National Championship, these habits are imperative to elevating health and performance in a sustainable manner. After listening to this webinar, you will have a step-by-step guide on how to convert these habits into results.
Member questions include:
- What needs to be included for my warm-up before a race? (1:07:32)
- I saw a max heart rate today of 201. I’ve never seen a number this high…how do I know if it is accurate or not? (1:08:51)
- My 13-year-old son wanted your performance program so I purchased it. He has fallen off with his consistency. Any suggestions to get him remotivated? (1:10:37)
- My knee hurts when I get up first thing in the morning but goes away after activity. Why is this? (1:12:01)
We all want to improve our health, wellness, and performance, but we are never taught how to do so in a sustainable manner. When it comes to human behavior, we think the more we do, the faster we will get the results we want. Oftentimes, however, this only leads to more problems. To avoid burn out, becoming injured, sick, or excessively sore, there are key elements to an exercise or sports performance program that guarantee success.
In my 37 years of experience, creating a fitness program that is sustainable specific to an individual’s personal and professional schedule is the foundation of success, and in this webinar we walk through how to do this to ensure you are on the right path.
Member questions include:
- Do I still get a dose of hGH and testosterone no matter how short my sleep cycles are? (58:57)
- I’ve noticed I get extra tired on rest weeks and sometimes rest days although I am eating and sleeping about the same. The active recovery sometimes feels like a struggle to get started, even though I feel fresh on my red workouts. Can you explain if this is normal and why this is happening? (1:03:42)
- I am a 32-year-old male and have been a vegetarian for 10 years. I understand it is harder for me to get all of my nutrients. I’m hoping you can give me some guidance on maintaining a vegetarian diet for a weekend warrior. (1:06:42)
- I did a track day and my Garmin says that I have to recover for three days. This morning it said that my recovery is 37 hours even though my resting heart rate was three beats below average. Does this mean I am fully recovered or do I need to take more time off? (1:10:27)
Coach Robb Membership Webinar #52 – Personalized Meal Planning for Health & Performance
The number one subject we receive questions on weekly is nutrition and hydration. What and how much should I eat? and, how do I know if I am properly hydrated? Depending on how long you have been a Member, the data you have collected is the most valuable asset to your program. Just like physical testing, we want to confirm that what you are eating, and drinking is working.
During this week’s webinar, we guide you step-by-step in creating three specific meal plans – nutrition to drop body fat, nutrition to build muscle, and nutrition to improve speed and endurance. Come to the webinar with your updated My Fitness Pal and activity data so that you can take a detailed look at what needs to be done to optimize both your health and your performance.
Member questions include:
- I’m having severe pain radiate through my right leg. Any suggestions? (1:04:06)
- I did the 2-Week Food Challenge back in April. At the beginning I weighed 230 pounds and finished at 221. Unfortunately, I have stayed there since and want to get under 200 pounds by the end of the year. I have reduced sweets and white starches. if it is not diet, it has got to be something else. What else can I do? (1:06:24)
Coach Robb Membership Webinar #51 – The Ramifications of Would, Could, and Should
The use of the words “could, would, and should” is the foundation of excuses and will keep you from ever reaching your fullest potential. Over the last 50 webinars you have gathered all types of biofeedback and data (both on the performance and recovery side.) During this webinar, Coach Robb discusses how this information will help you create a process and system to keep you from ever using these words again.
Member questions include:
- What is the difference between daily nutrition and race day nutrition? (43:09)
- I am at a whole new level of racing, however, over the last two months I am nauseous after a day of racing. Why is that happening? (48:12)
- What are your thoughts on creatine? Does it work? (50:20)
- I recently purchased the Garmin Fenix 6. There is no moto activity for recording riding sessions. Which activity should I choose, or do I make a custom one? (54:10)
- I heard you on another podcast show say that you are not a fan of ice baths, why? (54:53)
Coach Robb Membership Webinar #50 – Your Mid-Season Check Up
Welcome to Webinar #50!! It is hard to believe that we are already half way through the year…where did January 1st and our new year’s resolutions go? Over the last dozen webinars we have discussed numerous individual topics such as the importance of food, sleep and hydration; striking the balance between training volume and intensity without dipping into overtraining; and developing your mental muscle on par with your fitness. At this point in the season, how much have you improved, or have you? As you have heard me say, there is no dip stick in your body to measure confidence. The only way to develop confidence is through quantified results.
Back in January, you did not have the amount of collected data as you do now. During this week’s webinar, we take your data and run it through biofeedback criteria to quantify your percentage of improvement in areas such as strength, endurance, sprint speed, body composition, and mental confidence.
After his webinar, you will have a better understanding of how much you have progressed (or not), how you have done it, and what you need to do going forward to either maintain your fitness or improve it.
Member questions include:
- I am confused on how stress is making me fat. I heard you mention the hormone cortisol but I have also read that cortisol is what wakes you up in the morning. Can you please clarify? (53:17)
- I feel like I am developing shin splints, specifically on my left leg. I have a slight pain a few inches below my knee on the front outside of my leg. Any suggestions? (55:33)
- How do I improve and increase my deep sleep to get that magic number of two hours per night? (1:00:19)
- I have a ligament or tendon that runs from the top of my foot up to my shin area. This ligament became sore last week without any apparent cause and is swollen around the ankle. I have iced it two to three times a day and the swelling has almost disappeared. I can walk on it without discomfort although it is not completely healed. I have put off exercise as I don’t want to worsen it. Please advise. (1:05:12)
Coach Robb Membership Webinar #49 – Perfecting the Mental Game of Performance
When it comes to the physical part of training, consistency nearly guarantees incremental improvements (i.e. strength, endurance, lean muscle mass, sleep, etc.) However, the mental muscle is often neglected and also needs to be consistently trained and challenged to develop on par with the physical aspects of health and performance.
In this week’s webinar, we go through the four stages of mental development in the personal, professional, financial, and athletic realms and how you can leverage these stages in a systematic manner to become more confident and accomplished. We will also walk through various real world examples that will illustrate how training the mental muscle will help you break through barriers when it matters the most to achieve your next level of success.
Member questions include:
- I was unable to complete the plyometric workout this week as I was a bit under the weather for the first half of it. Should I complete my bike time trial as outlined on the schedule? (52:27)
- What are your opinions on supplements for promoting quality sleep? (54:13)
- Could you please explain the physiology behind a heart rate ladder? (56:09)
- How does low intensity training also build power? (58:13)
Coach Robb Membership Webinar #48 – Debunking Hydration Myths
If there are two areas that our members consistently have questions about, it would be losing body fat and understanding what being hydrated really means. When it comes to optimizing your off and on-the-bike efforts, understanding proper hydration levels is a key component to maintaining health and elevating performance.
In this week’s webinar, we debunk five specific myths associated with hydration floating around the internet and in advertisements. There is nothing fancy or complicated about hydration if you understand the basic science and know how to evaluate your collected data.
Member questions include:
- After a hard ride my lungs burn. My buddy had it yesterday as well, and it gets better as the year goes on. I’m not sure why this is happening. Any suggestions? (50:15)
- I go to bed at 8 p.m. every night and my alarm goes off at 4 a.m. every day. Sometimes on the weekend I turn off the alarm and go back to sleep. During these weekend nights of sleep, which has higher priority…circadian rhythm or extra hours of sleep? (52:02)
- When I start a strength workout Garmin says my Training Effect was 2.8 aerobic and 0.6 anaerobic. You say that strength training is anaerobic by nature. Why does Garmin say that training effect is mostly aerobic when it knows I’m doing a strength exercise. (54:11)
- How does heat and humidity influence heart rate? (56:14)
Coach Robb Membership Webinar #47 – Finding Purpose and Avoiding Burnout
Recently I have received numerous questions about burnout and how to address it. There are many things that can contribute to burnout and it is not always the same for every rider. The key question to address when faced with burnout is “why do you do what you do?” In other words, what is your purpose? For example, what if you broke your back and they could put a cage on your back, but you would have no flexibility and you definitely could not ride a motorcycle. Or, you could go through a years worth of rehab to build the strength and flexibility necessary to have the ability to ride a motorcycle again. Which path would you choose and why?
During this webinar, we will discuss the many causes of burnout and what you can do to ensure you stay motivated and have no regrets!
Member questions include:
- I was wondering if there was something I can eat on high calorie burn days? During a normal workout I burn around 3500-4000 calories. Healthy food fills me up but doesn’t have enough calories. Any suggestions on what I can do to make up that calorie gap? (56:09)
- I unfortunately got hurt, had to have surgery, and am extremely constipated post-surgery. Any suggestions? (59:26)
- I am struggling with full body cramping. I feel like I am hitting my daily nutrition, as well as the activity hydration, but still cramping. What should I focus on next? (1:01:07)
- I just finished the 2-week food challenge. One food I miss is tacos. What kind of cheese and tortilla do you recommend since both of these were on your purge list – American cheese and starches? (1:03:15)
- I bought your smoothie and meal books. I am confused on some of the suggestions like pasta. I thought those were bad.” (1:04:52)
Coach Robb Membership Webinar #46 – How Improved Fitness Impacts Motorcycle Set Up
We often talk about the human body and how to get fitter and faster, but what about the motorcycle? As you move from training cycle to training cycle your body is making noticeable (and not so noticeable) improvements. What I mean by this is you can see an increase in muscle in the mirror, but what you don’t see is your improved aerobic capacity and/or strength to weight ratios until tested. During your week of testing per training cycle, you have the resources to evaluate your percentage of improvement. You have confidence in your physical improvements, but have you thought what adjustments need to be made to the motorcycle now that you are stronger and “faster” off the bike?
During this webinar, we discuss what adjustments need to be made specific to the motorcycle so that your incremental improvements off the bike translate to consistent and faster speeds with less effort on the bike.
Link to Gypsy Tales – Are there obvious problems with the MXGP format? – Jed Beaton
Coach Robb Membership Webinar #45 – Everyone Has a Plan Until They Get Punched In the Face
As eloquently articulated by the famous boxer Mike Tyson, we all start our day with a plan but sometimes that plan doesn’t always come to fruition. Most would read that quote and think that “being punched in the face” only has a negative connotation. However, the same is true when something positive unexpectedly happens and you don’t know how to handle it. There are a few strategies that make a big difference when thrown a curve ball.
In this week’s webinar, we walk through each one of them and provide you a step-by-step guide to make sure you get the upper hand when both positive and negative surprises happen. Remember, it is not what happens to you, but how you handle it.
Member questions include:
- What are your opinions on supplements for promoting sleep quality? (54:05)
- Is there anything I should be looking for for post-Covid positive? (55:48)
- I recently purchased the Fenix 6 solar watch. There is no moto activity for recording riding sessions. Which activity should I choose, or do I make a custom one? (57:08)
- We went to the Orthopedic doctor yesterday and we have a fractured radius. We have a cast on, but what exercises can we do? Is the stationary bike safe enough? (58:38)
- Does diet have any effect on arm pump? (59:55)
Coach Robb Membership Webinar #44 – What the Two-Wheel World Can Learn from Other Sports
If you watched the recent Olympics or any recent international competitions, you would notice that there are specific behavioral and physical differences between how other sports prepare for training and competition. For some oddball reason, the two-wheel world thinks it is immune to the fundamental principles of physiology and nutrition. Not to mention, the purpose and reasoning for training and racing in the first place.
In this week’s webinar, we provide specific examples that not only validate the principles of physiology but will provide you with a different perspective relevant to the entire process of self-fulfillment and achievement.
Member questions include:
- I have had some very quick weight gains over the last two weeks. I have jumped from 162 in the morning to 168. I have taken my body measurements and I have definitely increased my muscle, but obviously not six pounds in two weeks. I am stumped on what is causing this. (58:54)
- I jump a triple section on the first three laps of a moto but once I get tired I can only double single the triple. In your opinion, is this mental or physical? (1:00:36)
- I had a friend attend one of your performance workshops and you suggested ear plugs. Why? (1:02:58)
Coach Robb Membership Webinar #43 – The MAF Test – How to Make Sure You Are Getting Faster & Fitter
Whether you are striving to race faster or enjoy riding your motorcycle on the weekend without getting fatigued, the key component is aerobic capacity, also known as “not running out of breath.” Physiological research validates that the larger an individual’s aerobic capacity, the easier it is to go faster and for a longer period of time. Over the last 42 webinars, we have discussed elements that contribute to the subject of aerobic capacity.
In this week’s webinar, we walk through a subject known as maximum aerobic function (MAF). What is it? The importance of improving it, and how to evaluate incremental improvements to ensure your program is working and you are getting faster and fitter in a proven, sustainable manner.
Member questions include:
- What are your thoughts on taking magnesium to help with arm pump? (51:04)
- Every night when I go to bed my body seems extremely hot, which is abnormal for me. Why is this? Any suggestions? (53:11)
- I followed your advice and did more foam rolling of the quads and hip flexors, along with hot baths and stretching to help my back pain. It definitely helped and I feel like I can get into the attack position easier now. I’m still getting back pain though…anything else you would recommend? Also, I’m curious what your thoughts are on kidney belts with regards to back pain. (55:40)
- When reviewing other motocross training programs, there seems to be two different approaches. The first focuses on strength and mobility with cardio being secondary. the other approach is primarily cardio, as well as cardio after strength circuit sessions. What is the purpose of each, along with their pros and cons? (1:00:00)
Coach Robb Membership Webinar #42 – Walking Through Race Week…The Do’s & Don’ts for Optimal Results
When it comes to performing optimally on a key ride or race day, in the physiology world we say that optimum performance is not about fitness, but rather execution of all principles relative to nutrition and physiology. You have heard me say in previous webinars that the person who wins on race day is not always the fastest, but rather he/she is the person who makes the least number of mistakes.
During this week’s webinar, we discuss all of the important do’s and don’ts the week before your key event to ensure you are both mentally and physically prepared to perform at your fullest capabilities. The questions I frequently get that are discussed include:
- Won’t I get tired if I do a warm up before my event?
- Why do we not rest the day before the event?
- Should I carbo load?
- How much water should I drink?
- What should I do for a warm up?
Note: To find Coach Robb’s Race Taper Plans, click here and scroll to the bottom of the page.
Coach Robb Membership Webinar #41 – How to Identify and Overcome Performance Plateaus
If you have been with us through the last 40 webinars, you have a clear understanding that human performance has a lot of moving parts and just like a motorcycle, if one part of the system is out of alignment or not functioning properly, the body cannot perform optimally.
During this week’s webinar, we take a unique look at a concept known as “performance plateaus.” If you are not aware of them, they can negatively affect your progress. I explain what they are, the negative affects they have on your incremental improvement, how to identify them, and what you can do specifically to not only reverse them but keep them from ever occurring.
Member questions include:
- I am feeling stronger, and my clothes are fitting loser, but my weight has not dropped. Is this normal? (52:57)
- I am struggling with back pain on my motor bike (mostly lower). This is my big limiting factor when training. I complete the core exercises in the program and make sure I do them with good form and effort. Are there any particular exercises you would recommend to help with this? (54:52)
- Is there a specific reason why you do not have us doing dead lifts or traditional squats? (57:46)
Coach Robb Membership Webinar #40 – What’s Holding You Back – Physical or Mental?
What is actually at the root of fatigue?
More and more research is coming out about what the true source of fatigue is and how there is a finite line between mentally giving up and physically tapping out. Think about the typical challenges of a difficult race or training session…it is hot and hilly (physical), it is dark and early (mental)…you can see how what is holding you back can be the perfect mixture of both physical and mental.
During this webinar, Coach Robb shares some of the recent research regarding fatigue and discusses how to break the code of this vicious cycle by finding the delicate balance specific to you and the moving dynamics of training and racing. By understanding what drives you both physically and mentally, you can create a bullet proof plan which will result in faster speeds and enhanced endurance nearly every time.
Member questions include:
- I have the opportunity to work from home which saves me an hour every morning. I am normally a guy who eats breakfast before exercise and waits before I start. Is it possible to go for a bike ride in the morning without breakfast and not do damage to my body and the rest of my training and/or recovery? (58:02)
- Is there anything specific I should focus on with minimal time to train? (1:01:22)
- I weigh 140 pounds and drink 70 ounces of water a day. I usually have two cups of coffee and maybe some almond milk or unsweetened tea. Are the extra fluids putting me over my hydration needs? (1:04:02)
Coach Robb Membership Webinar #39 – Can You Keep Your Immune System Strong Naturally?
Contrary to mainstream media, it is more difficult to actually boost the immune system than the product manufacturers would like you to believe. If you go to Google and type in “How to Boost Your Immune System,” what you will find is a broad portfolio of products that are presented as a single-step solution to all of your immune issues. This could not be farther from the truth.
During this webinar, we strip through all of the internet propaganda and shed light on the medical truth about the overall immune system, how the body naturally fights a virus, and what steps you can take to maximize your health, wellness, and performance long term.
Member questions include:
- I go to school at FSU and many people have the flu. Should I still go to the gym? (56:37)
- My sister said I should eliminate avocados because they have too many calories. Is this true? (58:53)
- Why should I take supplements? How do they work? (1:01:52)
- Do you have a formula to offset the feeling of being exhausted all of the time? I desperately need to lose 20 pounds but I am too tired to even think about exercising. (1:03:17)
Coach Robb Membership Webinar #38 – How to Guarantee Your 2022 Resolutions Become a Reality
As we dive into the new year, it is great to create athletic milestones, but people tend to go to hard, too soon and inevitably end up sick and/or injured. Although the effort is noble to pencil down a few New Year’s resolutions, statistics prove that those becoming a reality are far and few between…why is that?
During this webinar, we take a look at how to set goals and objectives and provide a step-by-step process to ensure your resolutions are achieved. Prior to watching the webinar, spend a few minutes thinking about your tentative goals and objectives for the new year to reference as we walk through a specific process and system that you can begin implementing on January 1.
Member questions include:
- If I finish my warm-up 15 minutes before the starting line, is it still effective? (52:57)
- I am working to improve my diet; however, I find there are days when I slip up and get frustrated. I am looking for fast and easy foods when I am crunched for time. I know that you promote fruits, vegetables, and lean proteins and I have added those to my diet, but I am curious about energy bars? (55:40)
We also have a live dialogue with Member Ryne C. about why his heart rate is so high at the starting gate and discuss ways to overcome nerves before the race begins.
Coach Robb Membership Webinar #37 – How to Stay “Bike Fit” During the Dark Days of Winter
Historically, the dark days of winter have meant your connection with the motorcycle is eliminated due to cold weather and closed tracks. This winter, I am going to provide you some specific ways to stay strong, flexible, and in touch with your bike so next spring you will hit the track faster than you were before winter settled in.
During this webinar, we demonstrate through video content exercises and motorcycle-specific drills you can do to maximize your productivity during the off-season. Typically, the winter is a missed opportunity by riders and racers because we don’t realize what we can be doing with the extra time that we so desperately want and need during the spring, summer, and fall. By understanding and implementing these various practices, you will frog hop past your competition making your early season riding and racing safer, stronger, and faster for longer periods of time.
Member questions include:
- I am curious about determining heart rate zones…I wonder what my max heart rate is according to MotoE. I am familiar with the 220 minus my age formula to get my max heart rate. Is this the same that MotoE uses? (41:16)
- What are your thoughts on pre-workout drinks and supplementation? (46:04)
- Is there a nutrition plan you want us to follow? (49:45)
- I know you have talked about Recovery Fuel or chocolate milk for recovery after my strength workouts. Is that something I should be incorporating after my bike rides? (50:49)
- I know you mentioned not eating white potatoes, are red or sweet potatoes okay? (53:24)
With the exception of rest days, there is no subject that I get more resistance to than the non-sweating elements associated with health, wellness, and performance. At this point in the program you are familiar with the two I speak of regularly – food and sleep. However, the remaining four components are just as important to your success whether it is in the board room, on date night, or on the starting gate (professional, personal, and athletic). When it comes to performing under pressure (or when it matters the most), these four elements contribute more to your success than a faster motor and stiffer suspension.
During this webinar, we walk through each one of these important elements and provide you with a better understanding of why the non-sweating components are an essential part of your program.
Member questions include:
- I had a shoulder injury as a result of landing front wheel first and took the full blow to the shoulder. Two years later and after physical therapy, I am still in pain. Any suggestions? (49:37)
- After I have surgery, should I still continue to follow the program. I am currently in Phase 5 and I don’t want to take a step backwards. (51:52)
- What are your thoughts on the Netflix movie The Game Changers? (54:58)
- I have a Garmin Forerunner 245. Will this watch work for the program? How can I get you to look at my Garmin Dashboard so I have a better understanding on how to interpret the data? (58:29)
If you have been a Member for very long you are familiar with my mantra, “the only two things that will slow down your improvement is an injury or an illness.” Additionally, we trust that if you joined this program you are sincere about improving your overall health, wellness & performance. Unfortunately, too much of a good thing can cross that fine line and actually become detrimental.
In this week’s webinar, we walk through the 7 most common sources of soft tissue and structural injuries. Following this discussion, you will have a slightly different perspective to both nutrition and exercise that will not only keep you from becoming injured but will also help you recover if you are dealing with an injury.
Member questions include:
- I rode on a team in a brutally rough 24-hour race this weekend. I am so sore I struggle to move. What should I be doing now to get back to normal as fast as possible? (55:00)
- When I click on the link for the You Tube stretches it has several videos on stretching. How do I know what video to watch and once I choose one, how long do I do each of them? (1:01:18)
- Why do you not use the heart rate zones that are calculated by the Garmin watch? (1:04:42)
- I completed my time trials this week. What do I deduct from the five rowing intervals? (1:07:15)
The majority of us have grown up under the mindset of “no pain, no gain.” Although difficult workouts are necessary for adaptation and improvement, the frequency of difficult workouts (i.e. interval duration and intensity) has to be incorporated in a manner that the body can absorb, adapt, and improve for overall health and athletic performance.
In this week’s webinar, we discuss the science behind rest days and the physical and psychological impacts associated with this concept. Many people believe that every workout has to be extremely difficult to be productive. Many people also believe that they have to train extremely hard up to the race to have a good race. This couldn’t be further from the truth. Tune in to learn the truth about rest and race tapering to avoid the mistakes and ill effects with going too hard, too long, and too often.
Member questions include:
- I see you have a lot of swim videos. Why do you think swimming is so helpful for riding off-road? (47:20)
- I love the ram racks at the gym. Is there a way I can use this machine to build balance and muscle symmetry? (49:50)
- I am having trouble finding the calorie burn rate calculator…is there one available? (51:47)
- I have heard you say that strength without flexibility is useless and flexibility without strength is useless. Can you please elaborate? (55:50)
Coach Robb Membership Webinar #33 – Fit at 40, Fast at 50…How to Offset the Aging Process
There is an old saying – “the older I get, the faster I was.” Although this is a humorous quote, it doesn’t have to be your reality. There are specific things that you can do to offset the aging process to improve your health, wellness, and performance on and off the bike. Most people think that their decline in athletic performance is because of age, but often times it is directly related to inconsistent behaviors and actions. The good news is that you can reverse the aging process (or at least slow it down) by implementing four specific routines that are easy to include in your day and that will produce the positive outcomes that you desire.
In this week’s webinar, we discuss what these four routines are and how to include them into your schedule without rearranging your entire life.
Member questions include:
- What are your thoughts on acupuncture? (51:54)
- Upon drinking Recovery Fuel within the 20-minute window, will drinking additional water too soon adversely affect absorption? (54:41)
- I wake up in the middle of the night super hungry and then I’m starving when I wake up later in the morning. Why is this happening? (56:51)
- I have the Garmin Fenix 6 and I am blown away with my daily stress levels. What is a good number I should be striving to achieve? (1:00:19)
If you have been a member with us for an extended period of time, you know that I do not believe in accidental success. You also know and have learned to understand that champions are not born, they are built. During this week’s webinar we take a detailed look into six specific habits that you can easily implement starting tomorrow that will cultivate your fullest potential, both as an individual and as an athlete, no matter how small or big your dreams or aspirations may be.
Member questions include:
- Can I mix Energy Fuel a gallon at a time and consume it over the last three days? (59:55)
- I just finished recovering from Loretta’s. Where do I pick back up as I am planning on racing Ponca? (1:01:06)
- You said no fixed equipment, but in your video for rotator cuff you use a machine. Is there a reason why? (1:02:02)
- I have been dealing with some back issues for quite a while. What are your thoughts on chiropractors? (1:05:15)
Coach Robb Membership Webinar #31 – Race Day Strategy: The Ultimate Chess Game
When it comes to ride days and important race days there is more to riding well and racing than just being in shape and having a bike that handles correctly. I strongly believe that to perform optimally, you need to understand how to stop thinking and start executing. During this week’s webinar, we take a look at all of the components associated with the ultimate chess game. This includes starting gate position, navigating the first turn, line choices both in the straightaways and in the corners, and the mental head space associated with chasing or being chased.
Member questions include:
- What is the scientific benefit to heart rate ladders, specifically staying the same heart rate zone but fluctuating between the high end and low end within that zone? (55:26)
- Can you elaborate on how to structure weekend riders for an off-road rider? (1:01:51)
- My Garmin Fenix 6 will sometimes show me a 4-day recovery window. I will work out according to the training plan in Zone 2 or lower. What exactly does the watch mean by recovery time? (1:05:31)
Videos discussed:
Atlanta – https://www.youtube.com/watch?v=eSNnoplg128
(:22, 6:45, 11:08, 16:55)
Salt Lake – https://www.youtube.com/watch?v=Q1XICgbzgko
(:20, 3:35, 5:10, 6:58, 14:08, 18:44)
Coach Robb Membership Webinar #30 – Where Off the Bike Training Improves On the Bike Performance
Up to this point we have talked about how improving your overall strength enhances both your speed and endurance. We have also discussed how enhancing your aerobic capacity improves your sprint speed and your ability to offset fatigue at the end of a race. This week, we take a look at how your strength and soft tissue maintenance (foam rolling, contrast therapy, single muscle stretches, etc.) converts to improved corner speed, deep ruts, rough tracks, improved hole shot percentages, and your ability to thread the needle in the woods.
Additionally, we review several exercises and discuss how these exercises relate to improved technique on the motorcycle to maximize your productivity in the gym.
Member questions include:
- I wonder what data Garmin uses for Body Battery information. I’ve been thinking about getting a Garmin for a while now. (1:08:52)
- Just wondering about data discrepancies between the Garmin and the Whoop band. I feel that the Whoop is more accurate with sleep data compared to Garmin. For all other data, I feel Garmin is a better platform and user friendly. Your thoughts? (1:18:40)
- What would be the most effective way to take on your program? I was looking to do the 2-Week Food Challenge first and get my diet right, and then start the Foundation workouts. Would this be the right approach? (1:22:10)
- I’m working out in quite a tight space. Is it okay to use an alternate exercise for the jump rope? Would something like jumping jacks be adequate? (1:25:03)
Coach Robb Membership Webinar #29 – Learning to Be Comfortable Being Uncomfortable
In the world of elite level performance, the last three weeks have been extremely busy with the Olympic games, and as of this past weekend, the Loretta Lynn’s Amateur National Championship, to mention a few. Whether you ever see yourself at an elite level of athletic performance or not, you have to recognize that achieving your fullest potential incorporates the exact same process and system. Reaching your fullest potential – personally, professionally, or athletically – is a unique combination of knowledge, resources, and integrated habits.
During this webinar, we reverse engineer the successes and disappointments witnessed during both the Olympics and Loretta Lynn’s. We will use these global examples to illustrate how your progression in all aspects of life is no different from these elite athletes and provide you with six steps to help you learn to be comfortable being uncomfortable and ensure you are reaching new levels of performance.
Member questions include:
- I just want to know your thoughts on barefoot training and as daily footwear? (1:05:14)
- I’ve completed Phases 1 and 2 at the beginning of the year and then had some major life changes. Things have now settled down and I am able to fully commit again. I assume I shouldn’t start with Phase 3, since I am competing now, and want to start in the competitive phase of the periodization timeline. What phase would that be? (1:08:54)
- I noticed there are some sports drinks on the market that declare their carbohydrate source is complex. Can you explain what this means? (1:11:29)
Coach Robb Membership Webinar #28 – How to Avoid Blowing Up and Going Backwards
Are you making the same mistake everyone else is? We receive more phone calls and emails about blowing up and going backwards than anything else, regardless of the type or duration of riding or racing. When people start a training program they don’t understand how fast is too fast…how hard too hard…and how long is too long. How hard should I try to ride a five-lap moto or a 30-minute block off-road? Most frustrations stem from feeling strong early and fatiguing quickly.
During Webinar #28, we discuss two important components that contribute to this frustration – critical speeds and threshold of fatigue. I will walk you through how to take your field testing and time trial results to establish personalized critical speed numbers, as well as your threshold of fatigue for each form of cross training and the motorcycle. After doing so, you will have the most accurate data to optimize your training efforts and prevent you from making the same mistake.
Member questions include:
- What do you think about altitude tents? (54:53)
- I have heard you mention slow twitch and fast twitch muscle types…what do you mean by these? (58:44)
- I pay attention to my resting heart rate, sleep quality, and body battery every day. What parameters do you recommend with regards to body battery status when determining if you should rest or workout? (1:02:22)
- Is there a point in the aging process whereby continuing a training and performance lifestyle does not produce much increase in strength or speed? I’ve heard commentators at the Olympics say that an athlete should be stronger and faster four years from now. If this is the case, wouldn’t someone be stronger and faster at 55 than they were at 45? (1:09:38)
Coach Robb Membership Webinar #27 – Why Go Slow to Go Fast?
During Webinar #27 –Why Go Slow to Go Fast?? – I explain WHY going slow for longer periods of time will ultimately make you stronger and faster on the track! Motocross and off-road are the only sports where riders think you must go fast and hard every time they get on the motorcycle. There is not another sport that adheres to this ideology. Can you imagine a marathon runner running a full marathon every time they hit their feet to the pavement? Ironically, the fastest path to becoming faster is building muscular strength and developing an aerobic engine, which can only happen by going slow! Once you understand, embrace, and implement these principles, your incremental improvements with speed are nearly guaranteed.
You may have noticed that we have added swimming protocols as a cross training option. We also walk through why swimming is the best kept secret in the motocross and off-road world when it comes to improved fitness and less wear and tear on the body…the reasons are not as obvious as you think!
Member questions include:
- I have been sick for the past 2 weeks and unable to train. I have a big race this weekend. Should I continue to lift and do zone 3 cardio? (1:02:25)
- What is your take on the two Olympic athletes not allowed to compete because of testosterone levels being too high? (1:05:41)
- I started using your swim protocols and now I have swimmers ear. What do I do? (1:08:46)
- Just curious to get your opinion on the COVID-19 vaccines. What do you think about them in regards to your own health? (1:11:14)
- What is the difference between dry heat and moist heat? Why is submersion so much more effective? (1:13:55)
Coach Robb Membership Webinar #26
During Webinar #25 – Coach Robb’s Secret to New Speed – we walked through the physics behind creating speed everywhere around the track…guaranteed. Hopefully you have had a chance to view this webinar and take the concepts out to an open field and possibly a track or trail. If you haven’t had a chance to watch the video, please do so to completely comprehend this week’s subject – Bike Stability.
One of the biggest frustrations with riders is when the bike doesn’t do what is necessary to go fast around the track. For example, the bike stands up in the corner and the dreaded high side occurs, low siding coming into a corner fast, or bike swapping through the breaking and acceleration bumps. All these examples lead to slow lap times, high levels of fatigue, and unfortunately, injuries.
After this webinar, you will have a unique perspective on how to communicate directly with the motorcycle to create the desirable outcome – faster cornering, faster entry and exit speed, and less front end washing and high siding, resulting in better acceleration out of the corners and faster speeds throughout.
It is always my goal to tie in the human physiology (strength, endurance, flexibility, nutrition) with the physics of riding a motorcycle fast and efficiently. As you integrate the concepts discussed in Webinars #25 & #26, you will see a significant improvement in your riding, speed, and endurance.
Member questions include:
- Why are you not a fan of the crossfit style of training? (o:46:45)
- Does creatine cause arm pump? What exactly does creatine do? (0:49:32)
- Does eating meat cause arm pump? (0:49:32)
- When it comes to cold baths, is there a temperature you want to be below for the most benefit? Is colder better? (0:55:47)
- What is your honest opinion of Energy Fuel vs. Ryno Power? (1:00:23)
Coach Robb Membership Webinar #25 – Coach Robb’s Secret to New Speed
This week I talk about a subject that I normally reserve for our camp participants. If you are like the riders and racers that come to our performance camps, the overall desire is to be able to ride faster and for a longer period of time safely. The typical path taken is to spend boat loads of money on faster motors and stiffer suspension. Unfortunately, this rarely translates into faster and consistent lap times, regardless of the duration of the race. During this webinar I reveal the secret to gaining new speed all around the track, as well as the trick to managing this new speed! Video clips referenced are included below:
Fox Raceway – 3:26, 3:40, 3:58
Wildest Moments – 0:10, 1:18, 6:16, 6:55, 9:52
Member questions include:
- You said the body cannot work to it’s fullest potential when you are in a calorie deficit mode. This makes total sense to me. But how can you lose weight, specifically fat, when you are not in a calorie deficit. This is not possible in my opinion. (1:13:56)
- I recently purchased a Theragun…how often should I use it and can I use it on my forearms? (1:21:35)
- What are your thoughts on Nutella and apples for a snack? (1:24:36)
Coach Robb Membership Webinar #23
Over the last 22 webinars together, we have discussed multiple subjects associated with health, wellness and performance – nutrition, sleep, strength & flexibility, mental development, etc. This week, we talk about the hidden dangers of residual fatigue and how to identify and avoid them systematically. As previously discussed, each day that you wear the heart rate monitor we are able to build a profile on you as both an individual and an athlete. Because you have dedicated yourself to this resource, we can now use your personalized information to help you avoid the negative health and performance side effects that stem from not understanding what residual fatigue is all about. More is not always better, and we show you why!
We also provide unique insight into how to interpret your re-testing results (regardless of what phase you are on), and compare them to your race results to maximize your training efforts. This new found knowledge will guarantee your incremental improvement in both your health and performance.
Member questions include:
- Can you please explain what you mean when you say that a carbohydrate is too complex on race day? For example, not eating a peanut butter sandwich right before the gate drops? (0:54:58)
- I have a race tomorrow and have Gatorade Zero as well as regular Gatorade. Which should I consume during the day and what is the difference between the two? (1:00:27)
- Why are you so adamantly against pre-workout drinks? (1:04:28)
Coach Robb Membership Webinar #22
In this webinar we talk nutrition specific to your health, wellness and performance. One of the primary reasons that individuals and athletes do not achieve their full potential is that they put performance goals and objectives (i.e. frustrations) before health and wellness. We take a deep dive into the nutrition resources that are available exclusively to you in the MotoE Membership area. This includes nutrition for improving energy, how to use micro and macro nutrients to build muscle and drop body fat, and how to build a personalized race day nutrition and hydration strategy. We also discuss the power of nutrition associated with various types of injuries including daily meal plans from sunrise to sunset. At the end of this webinar you will have clarity on what to eat, how much to eat, when to eat, and the health, wellness and performance benefits associated with these habits.
Member questions include:
- In the Foundation training plan I noticed all of the workouts are denoted for the morning. Is there any reason why these cannot be completed in the evening? (1:01:01)
- Is health just a part of wellness, or are the two terms interchangeable? (1:02:27)
- Is the tuna in the bag in water better than in the can? What about frozen salmon patties? (1:07:10/1:09:00)
- I use a hot bath with Epsom salts frequently after my recovery workout and before bed. Is this helpful or no? (1:13:27)
- If I get caught up at work and get home late, is it better for me to eat and go to sleep or squeeze in my workout? (1:15:09)
Coach Robb Membership Webinar #21
I have received numerous emails about the pros and cons associated with knee braces and neck braces. Ironically, over the last two weeks, we have seen Marvin Musquin discontinue the use of the neck brace and have heard all kinds of rumbling from Ryno about knee braces. During this week’s webinar I walk through the role of this equipment, not from the perspective of whether you should wear one or not, but rather the physiological and safety advantages and disadvantages associated with riding and racing with or without one.
Member questions include:
- Is yoga something I should be looking into? Also, does a theragun do the same thing as foam rolling? When should I use a theragun vs a PowerDot? (0:29:46)
- Should an ice bath be a daily thing after training? How long in the cold, how long in the hot? How many sets of that? (0:40:34)
- After completing the 2-week food challenge, what do I do next? (0:47:07)
- It is the day before a race and I have woken up sick with a headache and a stuffy nose. I’m coughing up a lot of phlegm and getting head pain when I go to stand up. What should I do? (0:51:02)
- If I am training for off-road racing (2-hour hare scramble or a 70-mile enduro), would the training protocols differ? (0:58:02)
Coach Robb Membership Webinar #20
During this week’s webinar, I will take your improved strength, endurance, and flexibility and apply it to the motorcycle (aka the moving gyroscope). We discuss and illustrate through Performance Camp video clips the integration of moto-specific strength and flexibility and how to offset moving speed, balance, and obstacles thrown at both you and the motorcycle. We often hear from the top pros that the faster you go, the easier it is. After this webinar you will have a better understanding of what they mean by this comment and how you can incorporate this concept into your riding and racing.
Member questions include:
- Why do we take body measurements? (0;54:25)
- What are some of the best ways to lose body fat? (0;58:00)
- Can you give some recommendations on how to get more deep sleep? I am averaging less than 30 minutes per night on 8 hours of total sleep. I don’t have a television on and it is cool in the room. (1:01:12)
- In the lead up to a race, if I cannot train on the days recommend in the taper schedule, what should I do? (1:06)12)
- Is a couple of beers or a glass of wine after dinner a bad thing occasionally and will it affect my deep sleep and my performance the next morning? (1:16:18)
Coach Robb Membership Webinar #19
In our sport it is not IF you will become injured, but WHEN it will happen. When it does happen at any and all levels, the first question is what do I do now? Ice or heat? Ibuprofen or not? Should I still ride and/or race? When is it too soon to resume cross training? What can I do to speed up the recovery so I can get back on the bike as quickly as possible? During this week’s webinar, not only do we answer these questions, but we walk through the recovery time line associated with different types of injuries (i.e. broken bone, concussion, impact injury, or surgery), and discuss nutritional support strategies to get you back on your bike sooner rather than later!
Member questions include:
- The rest of my body is at Phase 3 but my rowing fitness is coming in at Level 1. Do I go to Level 3 and do the rowing? (1:05:59)
- I was wondering if you could give me some insight on stretching? Do you have a specific order or routine that you recommend? How deep should I take the stretch and how long do I need to hold a stretch? (1:08:11)
- Which type of cross training is more beneficial to riding moto – the rower or bicycle? (1:14:47)
Coach Robb Membership Webinar #18
What are you chasing? What is the difference between a good day and a bad day? What is the difference between a good day at the track and a bad day at the track? Have you ever stopped and thought about what makes a difference between good and bad? If a family a four people went on vacation and everybody said it was a good vacation, what does “good” look like for you? Each day we get up spending valuable resources like money and time to pursue what? What is it that you are chasing…personally, professionally, financially, and athletically?
In this week’s webinar we discuss what motivates us on a daily basis. Is it money? a title? a certain performance criteria? Although this may seem like a simple statement, it is the source of frustration for most everyone at some point in their life. Grab a piece of paper and answer four specific questions during the webinar that will help you define what you are chasing in 2021.
Member questions include:
- Yesterday at the track we had a get off, were hurt but not broken, and are struggling to walk due ankle and knee pain. What should we do? (44:38)
- My resting heart rate was 57 when I started the program. Now my resting heart rate is in the low 40’s at the beginning of the week and up to 51 or 52 by the end of the week. I also have to triple the resistance on the stationary bike to get my heart rate into zone 2. Why is this happening? (51:33)
- In my first 4 weeks I’ve increased my muscle mass by 1.5 inches in my quads. And have equaled out my left and right calf. My shoulder and waist measurements did not change and I gained 4 pounds. Is this an indication that my calorie intake is too high? (57:11)
Coach Robb Membership Webinar #17
It is always a pleasure getting results back from our members as they implement consistent training. Whenever we discuss a subject during our webinars, they are simply concepts. However, when these concepts are applied, trained, and tested, the concepts become a reality – more strength, better endurance, decreased body fat, increased muscle, and improved performance on the motorcycle.
In this week’s webinar, we walk through a member case study where by following the MotoE Blueprint of Success, he has achieved incremental improvements through consistency. As we go through the case study, please have your re-testing results readily available so you can make notes and interpret your progress since beginning the program.
Member questions include:
- I am just wondering if you someone you have worked with has had any experience with Creatine? Does it help get rid of arm pump? (45:12)
- I know that I am supposed to stand more than sit on the motorcycle, but I find my lower back continues to get tired and as a result, I am sitting more and more. Between sitting and arm pump, I am not getting any faster. Any suggestions? (53:14)
- I was riding on Saturday and had a big crash…I am not hurt but really sore. I did hit my head hard but was not knocked out. Should I work out this week and take it easy or train like normal? (1:00:37)
Coach Robb Membership Webinar #17
It is always a pleasure getting results back from our members as they implement consistent training. Whenever we discuss a subject during our webinars, they are simply concepts. However, when these concepts are applied, trained, and tested, the concepts become a reality – more strength, better endurance, decreased body fat, increased muscle, and improved performance on the motorcycle.
In this week’s webinar, we walk through a member case study where by following the MotoE Blueprint of Success, he has achieved incremental improvements through consistency. As we go through the case study, please have your re-testing results readily available so you can make notes and interpret your progress since beginning the program.
Member questions include:
- I am just wondering if you someone you have worked with has had any experience with Creatine? Does it help get rid of arm pump? (45:12)
- I know that I am supposed to stand more than sit on the motorcycle, but I find my lower back continues to get tired and as a result, I am sitting more and more. Between sitting and arm pump, I am not getting any faster. Any suggestions? (53:14)
- I was riding on Saturday and had a big crash…I am not hurt but really sore. I did hit my head hard but was not knocked out. Should I work out this week and take it easy or train like normal? (1:00:37)
Coach Robb Membership Webinar #16
Welcome to the MotoE Members Webinar #16. You may or may not have noticed that we have added new running protocols as alternate cross training to the initial Training Plans page HERE (scroll to the bottom of the page to see). In this week’s webinar we discuss how to implement running-specific cross training into the established workouts available to you. We also go through the Running Performance Report Card, how to use it, and how to update it. Remember, resources without an understanding are of no value. It is important to us that you have complete understanding of both the workouts themselves and how to interpret the information for optimum health, wellness, and performance.
During the second half, we dive deep into an incredibly important performance variable known as “critical speed”. I illustrate how to calculate and utilize your critical speed numbers during training and how these numbers will influence your training efforts.
During the second half, Member questions include:
- I understand the importance of getting two hours of deep sleep. Any suggestions on how I can improve my deep sleep numbers? (1:05:09)
- I recently had my blood work done because I have no energy and feel unmotivated. My blood work came back and I have low testosterone. Are there certain foods I should be eating and others I should avoid? (1:08:34)
- I first came upon you while watching Gypsy Tales podcast. The show was great and very informative, however, I am still confused about adrenal fatigue. Can you help me understand it and address it? (1:12:44)
Coach Robb Membership Webinar #15
Welcome to the first webinar of 2021! We hope you leaned in on the celebrations of the holidays with friends and family and are recharged for the new year. As we introduce the new year, we discuss two components of every workout – the warm up and the cool down. We explain how the warm up and cool down will speed up your incremental improvements, day to day and week to week. The warm up and the cool down are two secret weapons that most people overlook. We discuss why they need to be at the top of your priority list for every workout, ride session, and/or race.
After we discuss the warm up and the cool down, you will see how being a human is both different and dangerous than your approach to the motorcycle. Unlike a motorcycle, when the human body does not get what it needs daily, it is designed to adapt and overcome. Unfortunately, this can lead to long term issues such as weight gain, anxiety, fatigue, performance declines, or disease. We discuss how to hedge off such conditions and how to get back on the right track in a healthy and sustainable manner.
During the second half, Member questions include:
- Why is there such a high variance between Garmin and the MotoE heart rate zones? (1:03:30)
- If I am maintaining proper hydration levels and eating plenty of fruits and vegetables, why is my urine still dark yellow in the morning? (1:06:47)
- I am racing a 100-mile desert race and my time on the motorcycle should be around 4-5 hours with a pit stop at the half way point. How and when do I eat? What should I drink in my hydration pack? (1:09:28)
Coach Robb Membership Webinar #14
Merry Christmas and Happy Holidays to all of you! It is hard to believe that we are already heading into a new year. Do you find yourself at the end of 2020 with certain areas of your life (personal, professional & athletic) not meeting your expectations or looking the same as they did at the end of 2019? During this webinar, we take a deep dive into 6 simple things you can do to break the pattern that has kept you in the same place. After this webinar, you will have a definitive strategy to gain momentum and achieve the things that are most important to you in 2021.
During the second half, Member questions include:
- What is the difference between a complex carb and a simple carb? (7:44)
- Does it matter if I move the rest day? (7:48)
- I notice during some of my workouts at the beginning of them I get really pumped up, especially in my upper legs. Is this something that just happens that I need to push through, change my diet, or will it get better over time as I continue to workout? (7:50)
- Why do we do the same weight workout for six weeks in a row? (7:55)
Coach Robb Membership Webinar #13
Welcome to Webinar #13! First and foremost, I want to thank those of you that have sent in questions. Based on the number of emails I have received, this week we discuss how to lay out your 2021 riding and/or race season for maximum productivity and optimum performance. We explore the concept known as periodization where the next 12 months are broken down according to your goals and objectives. After this week’s webinar you will have a blueprint on how to achieve and surpass your fitness, speed, and endurance levels on and off the motorcycle.
We also touch on a frequently misunderstood concept associated with training intensity. In our program we refer to this subject as energy systems. Having an understanding of energy systems is the key component to improving raw speed and eliminating late race fatigue.
During the second half, Member questions include:
- In the lead up to a weekend of racing, should we stick to the program or alter it?
- I am confused with the supplements before training and after. Is it all a protein powder, or is it protein powder after training and something different before?
- Is it okay to do the 60-minute aerobic workout the same day as a weight workout? One in the morning and one in the evening?
- Can you eat too much protein?
Coach Robb Membership Webinar #12
Happy Thanksgiving to all of our MotoE Members! One of the questions I get asked most during the holidays is how to survive the numerous food options. To help our members get through these fun, but sometimes confusing holidays, let’s spend the first half of this week’s webinar discussing how to fully embrace enjoying the holidays without feeling guilty about your food choices.
During the second half, Member questions include:
- Can I replace rowing with a run? What would be a distance equivalent?
- How many reps should I do when lifting weights and is it optimal for motocross or cross-country racing?
- If I am able to ride during the week, should I still implement the cross training protocols?
Coach Robb Membership Webinar #11
There is nothing that creates more controversy and confusion than the truth associated with decreasing body fat. During this week’s webinar, we discuss the difference between getting lean versus being dehydrated. This is what most people don’t understand! Whether you are looking to lose a few pounds for body image, health reasons, and/or performance, after this week’s discussion you will have a personalized outline on how to create a simple and sustainable program for becoming lean, staying lean, and converting a lower percentage of body fat into incremental performance improvements.
During the second half, Member questions will include:
- I am currently following the weekend warrior program. If I am able to ride moto during the week, how do I adjust the training schedule?
- I am confused on the pull rate on the ski erg…what should the pull rate be and is it the same as the cadence/strokes per minute number? For rowing, it says 25-30 pull rate, but mine is in the 40’s. Am I understanding this incorrectly?
- I am wondering if I can gather info about a ketogenic diet. I am a Vet Pro level motocross racer but off the bike for a while with a knee injury and was curious about keto. Does it work?
- I have read numerous resources about keto, but I feel that some give misleading information. Do you have a reliable source to find macro levels for each individual?
- Is keto even a wise diet plan to follow before, during or after surgery?
Coach Robb Membership Webinar #10
To get the most out of yourself as a rider and/or racer, testing on a regular basis is paramount. As I stated in our last webinar – your testing should emulate your training and your racing should emulate your testing. What made your testing difficult? Was it mental or physical? Consistency in training will always result in better strength and endurance. However, the mental aspects are frequently the elements that cause lackluster performance. In this week’s webinar we will discuss how to evaluate your mental headspace during your initial assessment. I call this the data dump.
Member questions include:
- How many calories should be my daily target?
- How do you feel about CBD? I know it can be a touchy subject. I only ask because I have been taking about 100 mg/day for about a year to help with inflammation, soreness, and recovery. As a result, I rarely take any other pain reliever.
- Most of my workouts are done in the afternoon on weekdays due to work. If I am riding on a weekday, should I get up earlier to get a workout in before work?
- If I have a busy week and miss the majority of the workouts, should I just carry on into the next week’s training or redo the previous week?
- I need a new foam roller. Can you recommend one?
- Since starting the program I have lost several pounds of body fat. However, my wife is not seeing the same results. Do you have any pointers you can help her with?
Coach Robb Membership Webinar #9
Coach Robb does an extensive walk through on the interpretation and value associated with initial field testing. After this discussion you will have complete clarity as to where your biggest opportunities of improvement reside – both mentally and physically. By identifying your limiters and training with specificity, your incremental improvements are inevitable. However, the key is to steer away from emotional uncertainty and replace it with quantified evaluation – the primary differentiator to training smart, not hard.
Member questions include:
- What Garmin model do you recommend?
- Through following the program, I have realized that I am slow twitch participating in an explosive fast twitch type of racing. So other than warming up well in advance what should I do mentally and physically to be ready at the start line for my 4 laps of racing which takes only 90 seconds ?
- How do I take workouts found in the Member area and convert them to exercise equipment that are not identical (i.e. rower, bicycle, treadmill) to manage the intensity and heart rate?
Coach Robb Membership Webinar #8
In this webinar Coach Robb discusses a very important concept that he refers to as the familiarity principle. He also goes into detail about how to effectively use the heart rate calculator to train with accuracy to improve your fitness and performance efforts. If you haven’t had a chance to watch Webinar #7, please take some time to do so as this topic builds on the foundation established here.
Member questions include:
- If I am trying to drop body fat should I start with the 2-Week Food Challenge or the Foundation workouts? I noticed during the 2-Week Food Challenge it says not to do any weight training but the first week of Foundation has weights included. Which do I follow?
- I have come down with a virus (not COVID – I was tested and it came back negative). Should I train or not?
- I have hit a plateau with my weight and am looking for some advice on what to eat prior to my bike rides. Can you provide me some guidance?
Coach Robb Membership Webinar #7
In the first half, Coach Robb takes a deep dive into the mental process as it relates to racing and discusses steps you can take to ensure you are mentally prepared for success in every part of your life.
Member questions include:
- Does the time of day you work out matter?
- Do you have any tips for the actual psychological aspect of riding through fatigue and pushing hard late in the race? Any mental “training” I can do, or tips to keep focused on riding after I’ve run out of energy?
- How do I get my max heart rate number and how do I ensure my spreadsheets are accurate?
- Is it possible to keep eating a sugar free diet after the two-week food challenge?
Coach Robb Membership Webinar #6
In the first half, Coach Robb discusses the controversial subject of arm pump…what it is, why it happens, and how to prevent it from occurring.
Member questions include:
- How do I make a bike workout replace a rower workout?
- Before a race, my son who is 12, gets nervous enough to sometimes become physically ill. I’ve seen a number of athletes who this happens to. Before he started wining he would be nervous before a race but not this nervous. Why is this happening?
- During my 2.5 hour races, I can definitely tell when I’m running low on fuel. I start making mental errors when riding, and most of all, start slowing down because the pain and strain of maintaining speed is taking over. I know I have more in the tank, but my mind is holding me back from finishing strong. Last race, I got the holeshot and led the race until the last lap. At the end I was so ready to be done that I just let whoever came up behind me come around. I finished second by less than 1.5 minutes. That’s very frustrating. I know I had it. I know I had more energy. Do you have any tips for keeping my head in the game? Whenever I make a pit stop for an electrolyte drink and a Gu pack, I always feel better for a short period of time. Do I just need to make an extra stop for nutrients?
Coach Robb Membership Webinar #5
In the first half, Coach Robb takes a deep dive into heart rate training explaining why training with a heart rate monitor is the quickest way to improve your speed, late race endurance, increase strength to weight ratios, drop body fat, and build lean muscle.
Member questions include:
- I’m scared that protein will make me put on too much weight as I am trying to drop a few pounds. Is protein something that is good for you?
- I’m doing my workout at 5 a.m. before wok in the gym with a rower and the bike. Is this sufficient if I cannot get outside?
- Is the heart rate monitor on a Fitbit Versa sufficient to use for training?
Coach Robb Membership Webinar #4
In the first half, Coach Robb gives a sneak peak into the Membership App that is currently in development. He then dives further into nutrition illustrating how food and hydration play a big role in creating improved strength, endurance, and muscle mass and how your food choices translate into faster opening sprint speed and consistent lap times from start to finish. In the second half, Coach Robb answers the following Member questions:
- I heard Coach Robb say to go fast you first have to go slow and long. I went for a 2.5-hour mountain bike ride today and kept my heart rate zone at 2. Am I wasting my time? Or am I doing some good?
- When cycling, is cadence just as important as the HR zones or is this something that everyone is going to be different and the correct zone is the main focus?
- Would beans be an acceptable substitute for meat in some meals since they are low-glycemic and have protein in them?
Coach Robb Membership Webinar #3
Coach Robb discusses nutrition and how the Food & Energy Log plays into creating a customized nutritional strategy.
Member questions include:
- Would the food choices and off-the-bike fitness and wellness requirements be the same for both arena cross and motocross at the amateur level?
- It’s currently in the 90’s and I’m losing my motivation to train associated with the heat. Any tips for adapting to the heat?
- I always wear an under jersey chest protector. As such, I wear a t-shirt with holes cut in it. How much is that working against me to shed body heat?
- I started using Gu packs for pre- and mid-race nutrients. So far, I like them better than the Gatorade chews. I also noticed Kailub Russell using them in the last GNCC. What’s your opinion of that product?
- I prefer to do running over cycling. Is there a way we can incorporate running into the program?
Coach Robb Membership Webinar #2
Coach Robb answers various member questions including:
- Why is all of the training heart based?
- What type of exercise should I do during the 2-Week Food Challenge?
- I have been getting healthy and losing weight with your resources, but why am I still craving sweets?
- A lot of the cross training is cycling…is it okay to do mountain biking instead of road cycling?
- Can the Garmin dashboard tell us our current state of fitness prior to starting your program?
- Is there anything I should keep in mind with regards to previous injuries when doing the exercises?
Coach Robb Membership Webinar #1
In this first webinar Coach Robb walks through the Membership site discussing training plans and the various resources available.
5224 West State Road 46, Suite 258
Sanford, FL 32771
Email: Contact@CoachRobb.com
Ph: 407.701.7586