Coach Robb

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About Coach Robb

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    TT Health & Fitness Expert

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  • Gender
    Male
  • Location
    Florida
  • Interests
    Motorcycles have been my passion since 1978. I enjoy helping riders of all ages and abilities no matter what type of riding they enjoy. Please feel free to ask any question about nutrition, hydration, strength, endurance, flexibility or sports psychology relevant to riding! I look forward to answering all of your questions.

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  1. Kenpo1-thank you for reading and the kind words. I have utilized the HRV monitoring system and have found it to be very helpful. The key is getting the athlete to "listen" to the biofeedback that they are receiving. Over the last decade there have been numerous devices to evaluate biofeedback (i.e. Basis sleep watch) that provides incredible feedback; however, the information is only beneficial if the athlete adjusts accordingly. In my opinion, any evaluation device is valuable for athletes if three things are implemented: 1. The device has to be used consistently. 2. The device has to be understood. Do you really understand the fancy reports that the device produces? 3. The athlete adjusts training volume and intensity based on the biofeedback. If you have a specific report that you need interpreting, please don't hesitate to drop me an email and I would be happy to review for you and provide you my feedback. -Coach Robb
  2. TIME TO REST - Pay attention to these 10 body indicators to gauge when to work out and when to back off! If you don’t take time to rest and recovery, your body wont adapt to the stress of training and racing – and as a result you won’t get stronger or faster. If you neglect recovery for too long, you will start to lose strength and speed. Here are some symptoms to look for: First your sleep patterns will be off (tired and you can’t sleep, restless sleep, etc.). Second your energy levels will be negatively affected. Third, you will begin to get sick more frequently (and take longer to heal from the virus). Fourth, your appetite will become suppressed. Remember, over training is not applicable only to elite athletes and professionals, recreational athletes have to balance, personal, professional, bills, children, inadequate sleep, etc. which is what makes recovering from your workouts and racing even more difficult. Symptom Evaluation See if you are experiencing any of the following symptoms: Symptom #1-Body Mass A 2% drop in weight from day to day indicates a body-fluid fluctuation. More than likely, you didn’t hydrate enough to offset heat, humidity, intensity and duration. Dehydration negatively impacts both physical and mental performance and could compromise the quality of your next workout or race. Symptom 2-Elevated Resting Heart An elevated resting heart rate is a significant indicator of stress within the body. An elevated HR indicates that your nervous system is in that “fight or flight” mode which results in elevated hormone levels to provide more oxygen to the muscles and brain. Your body doesn’t know the difference between and physical and psychological stress. A hard day at work and/or a hard workout or race both require additional recovery protocols. Symptom 3-Sleep Quality: you wake up and don’t feel fresh. Quality sleep: falling asleep quickly, deeply and staying there for a long period of time will allow your body to release the much needed growth hormone (hGH) necessary for rebuilding muscle and burning body fat. Several low quality nights of sleep will decrease your reaction time, immune system, can cognitive functions – not a good scenario when it comes to quality workout or high end performance on race day. Symptom 4-Hydration: your urine is dark yellow Unless you are taking B vitamins, a dark colored urine can be an indicator of dehydration. Your urine is an easy indicator of your water levels throughout your body. Symptom5-Energy Levels are Low Honesty is the key here. You know the difference between being tired and having low energy. Being tired is about recovering from yesterday’s workload. Being low on energy is a at a completely different level. Athletes think they can block out signs of fatigue and push to the next level of fitness, performance just doesn’t develop in this environment. Symptom 6-Mood State: your moody (and even cranky). When your body is overwhelmed by stress (training, racing, work, family, etc.), it produces the stress hormone cortisol that can cause irritability and/or anxiety. Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when depleted. Crankiness means not enough recovery. Symptom7-Sick Frequently Any illness or even a woman’s menstrual cycle, will increase your need for energy to refuel your immune system, which is having to work overtime. This translates into fewer resources available for recovery from training. Symptom 8-Pain: your excessively sore or have a nabbing injury. Whether you are sore from over worked muscles or have an injury that continues to linger is an indicator that your body needs more energy to put towards the repair, which extends your total recovery time. Symptom 9-Performance is sub-par. This is a subjective measure of workout quality, not quantity nor intensity. If you perform well on a particular workout, you would rate that workout as “good”. If you have a sub-par performance or feel like you are struggling to complete that same workout, you would rate that workout as “poor”. Trending workout quality – multiple poor workouts in a row – is one of the easiest ways to identify the need for more recovery. Symptom 10-Oxygen Saturation: low oxygen levels. The amount of oxygen in the hemoglobin of the red blood cells can be measured and is thought to be an accurate assessment of recovery because of the association of high oxygen saturation levels and higher energy levels. Evaluation Time: count how many of the above symptoms you have experienced over the last week and then compare this against the following: 0-1: Green Light: you are recovering adequately and can maintain your normal volume and intensity 2-4: Caution: You can complete your hard workouts; however, cut the workout short if you are struggling to complete the first couple of intervals after a long warm up 5-6: Warning: This is the zone where you are close to tipping the scales and becoming over-worked, sick and injury prone. You need to add a second rest day to your week 7-10: Danger: You are IN the danger zone and need to take one week completely off (no sport specific training); increase your high quality food intake and take 2 hour naps each day. If you want me an my staff to review if you should take a break from training and racing, please feel free to contact us at Contact@CoachRobb.com.
  3. For the weekend warrior who has limited time to train, here are 5 things you can implement tomorrow to improve your racing results. Step 1: Establishing a Weekly Routine Take your personal calendar and schedule the following elements for the next seven days (in this specific order): § Hours of sleep you plan to get – daily! § When you are going to eat your meals and snacks § Hours you will be working § Time you will be exercising (include intensity levels) § When you will prep your motorcycle and you’re your transportation § What days you will compete Your goal is to complete at least 75% to 80% of your scheduled elements on a weekly basis. Don't complicate things by trying to add a bunch of sophisticated elements to it. Just keep it basic and easy to follow. By focusing on all of the small elements, they add up to a very solid program. So, if you get your program moving to the next level immediately, establish a routine and stick to it! Step 2: Establishing a Practice Routine One of the most common mistakes we see is that riders will go to the track to practice and they just run laps without any evaluation of lap times. To make the most of your time on the track, capturing lap times will determine your consistency, along with the deviation between your fastest and slowest laps. Practicing starts and working sections of the track is imperative to finding new found speed; however, you need to put all of the elements together to emulate actual race conditions as often as possible. As we have discussed in previous articles, what ends up happening on race day is that the body is exposed to high levels of speed and associated lactic acid that is produced as a by-product of burning glycogen. As the lactic acid accumulates within the blood, it begins to “burn” and mentally throws you off. Depending on the nature of your track and its practice schedule, it is important to implement practice segments that include such physiological challenges such as negative split intervals, pacing intervals, pacing pyramids and sprint intervals. These types of intervals will challenge all of the various energy systems necessary to perform optimally during the race weekend. Remember, practice doesn’t make perfect, specific and perfect practice makes perfect. Step 3: Consuming sufficient calories for optimum performance and maintaining proper hydration The challenge that you have when the intensity goes up is that it drains the stored muscle and liver glycogen very quickly. So what ends up happening is by the time you get to the end of the moto, your gas tank (of glycogen) is essentially on empty. To give you a good analogy of that, it is kind of like building a very strong motor, and then just not putting sufficient gas in it to finish the moto. If you think about all of the strength training and all of the cardiovascular cross-training that you do, if you don’t give your body enough fuel, it will not have the necessary amount of energy to finish the moto strong. Many times we see late moto fatigue and heat related sickness, due to the lack of necessary calories. For you, the racer, looking to get the most out of your body you need to approach food from a functional stand point. Carbohydrates provide the necessary glycogen to your liver and muscles for exercise. Protein provides the necessary building blocks to repair torn down muscle tissue and fat provides the macro nutrient necessary for proper neurological functions and bodily needs (i.e. oil for skin and hair quality). The second component that you can address to improve your speed is to avoid coming to the starting gate under-hydrated. Just as a rule of thumb, we are looking for around 40 to 50 ounces of water to be consumed on a daily basis - and that does not factor in the needs of what is lost in the form of sweat from exercise. To help offset this situation, you need to make sure that you are starting your day with a good eight to sixteen ounces of clear water to jump start your hydration levels. If you go to the starting line under-hydrated, let’s say by 2-3%, it won't take long before the contractile strength of your muscle tissue is adversely affected (in some instances as much as 20-30%). The key here is to determine how much weight you are losing during a race (or intense practice session) to determine what your perspiration rate is for the duration of your session. Add in your total consumption of fluids consumed during the last hour of before your moto or practice and you will get an accurate idea of how fast you lose fluids in a given environment of temperature, humidity and race intensity. This information becomes priceless in regards to preparing your body to handle the demands of high intensity racing. Step 4: Establishing a body that is resilient to stress through fresh fruits and vegetables along with sufficient amounts of quality rest Though this step appears to be similar to Step 3 in regards to food, it is different from the stand point that we are discussing the body’s ability to adapt to stress associated with training. When it comes to establishing a body that is resilient to stress, the two things that you need to pay attention to are: Eating raw fresh fruits and vegetables How much rest you are getting each evening In regards to your fruits and vegetables, if you can afford and can find organic, this is ideal. However, at the very least, you want to lean towards raw and fresh food items whenever possible. Without getting into a dissertation about nutrition, you need to understand that there are three macronutrients: Carbohydrates, Proteins and Fat. You hear about them often and know what they are; however, the thing that makes them work at an optimum level is the integration of micronutrients (sourced from fresh fruits and vegetables). Whenever possible, you need be looking for a way to introduce raw and fresh fruits and vegetables (i.e. salad, vegetable & fruit salad or steamed vegetables). The bottom line is to avoid anything that comes out of a can along with trying to get as many servings throughout the day that we can without causing any gastrointestinal issues. In regards to your sleep, you need to be striving to get eight to nine hours per evening. Please keep in mind that sleep is not how long you are lying in bed, but rather hours that you are in the state of sleep. When you get into REM (Rapid Eye Movement) Pattern Three, you are at a state of relaxation where your body releases hormones that are instrumental to getting stronger. To help facilitate quality sleep try the following: § Eat a small amount of high quality protein and complex carbohydrates 30 minutes before going to bed § Drink 8 to 10 ounces of cold water § Don’t watch any television in your bedroom § Keep the room as dark as possible § Set the room as cool as you are comfortable with Remember, you don’t get stronger from your workouts, but from quality eating and sleeping! If you don’t eat and rest, your body will never elevate itself to the next level of performance. Step 5: Improve your speed by improving your range of motion through flexibility Within your performance program, flexibility is probably one of the most boring yet most productive uses of your “extra” time. Most racers don't like to stretch because they don't see the direct benefits associated with it. Stretching is somewhat a nebulous concept. What are the benefits of stretching as it relates to a racer? First, by increasing your range of motion (i.e. working on your flexibility), you are working towards re-establishing your normal range of motion within each muscle group and associated joints. Let’s take a look at the shoulder for example. The shoulder is designed to have 360 degrees of range of motion. There are muscles surrounding the entire head of the shoulder joint on the front, side and back. As a racer, when you encounter a high speed get off, the impact on all of the supporting muscles is high. As a racer, you need to be prepared for any contact with the ground (whether it's a high speed get off or whether it's a slow speed tip over), by having as close to 100% range of motion as possible. If the muscles that protect each joint are tight (hence limiting your range of motion) the impact of each fall has a much more negative effect (i.e. greater damage). Let's take another look at your shoulder. When you fall and put your arm out in front of you, the head shoulder gets jammed back into that capsule extremely quickly. If the muscles are tight and the range of motion is limited, the net result is usually a torn muscle. If this injury isn’t handled properly, scar tissue begins to form within the capsule of the injured shoulder joint and your range of motion is further limited due to the in-elasticity of scar tissue. Though scar tissue doesn’t sound like a big deal, as a racer it is very detrimental to your positioning on the bike due to the limited range of motion and the compromising you do with your body on the motorcycle. For example, if you've had a lower back injury, which has resulted in limited range of motion, you wont be able to keep the bike stable going through the whoop section because you're having difficulty getting into the proper attack position and the bike will swap all over the place. Another example is getting your elbows up into a corner. You may not be able to accomplish this important skill because you've got restrictions in your muscles surrounding your shoulder joint. It isn’t a lack of desire or discipline, it is a physical limiter! By focusing on your flexibility, you will be able to get into the proper position on the bike without self induced restrictions. The better your range of motion, the better your position on the motorcycle the faster your lap times will become. If you have any questions, please don't hesitate to post a question here on TT! Yours in sport and health, -Coach Robb
  4. Stationary trainers are awesome because you can use what ever bike you have and make it work both at the races (as a warm up) and at home (interval training). Ask some triathletes or cyclists in your area if they have an old trainer they are not using (or free spinning rollers). Good models are Kinetic, Cycleops and if you are good with technology, Compu-Trainer. Once you purchase a trainer, please email me at Robb@CoachRobb.com - I will send you some trainer workouts to improve your speed and endurance. - Coach Robb
  5. Thanks for posting the question! The key is to allow two hours for your body to digest and purge before the event. Also, experimentation is going to eliminate any frustrations - especially if you match the duration and the intensity levels. My experience with riders is that they don't eat and time their riding sessions to emulate racing (duration and intensity levels). Since most of us are not able to ride every day, on a day when you are cross training cardio - eat a meal and then allow two hours and then hit similar intensity levels that you will during the race. After a little documentation and experimentation, you will create a customized meal plan that works for you (consistent energy, good mental focus, etc.). Please let me know if you have any questions or need anything clarified. -Coach Robb
  6. First, go see a Doc and let them take a picture to make sure there isn't any damage to the cartilage under the knee cap (or the attachments around the knee). Second, have you had a chance to try contrast therapy (hot and cold)? Please tap back when you get a quick moment. -Coach Robb
  7. Are there any consistent patterns of when the pain escalates - cold, tired, doing anything in particular? A good starting point (in addition to going to the doctor) would be to foam roll your calves and see if the increased circulation into the muscle tissue will help reduce the pain. I have seen it help (in conjunction with massage therapy work). Click on my video link below on how to use a foam roller or a tennis ball. Please keep me posted and let me know if you notice a difference. -Coach Robb Foam Rolling - Click Here Tennis Ball - Click Here
  8. Follow the physical therapy to the T! You will have plenty of time to strengthen and improve your flexibility; however, if you rush back without being healed correctly, you will only extend your recovery time and increase your scar tissue (due to micro trauma tearing from doing too much too soon). Please keep me posted. -Coach Robb
  9. Just to clarify - are you asking for two exercises or what to squeeze in when you only have 30 minutes to workout? The key is to identify where you can benefit the most from the time you have to cross train. I have an testing protocol that I would be happy to send you and how to interpret the results so that you can identify if you should focus on strength, endurance, lactate tolerance, flexibility or your brain (seriously)! Just email me at Robb@CoachRobb.com and please let me know that you are with TT. After we know where the weakest link is in your performance chain, we can address them! I am looking forward to hearing from you soon! -Coach Robb
  10. TigerTanker - thank you for reading and leaving a comment! Yes, your ideas are great - especially the real food items: nuts and fresh fruit. The Gatorade and Cliff bars are processed so I would resort to these as a last ditch option. The key is to maintaining stable blood sugar levels and eating every 2 hours will achieve this goal. Please let me know if you have any questions or need anything clarified. -Coach Robb
  11. When speaking with my clients, we frequently discuss training protocols (duration, intensity levels, frequency, workout purpose, etc.) however, nutrition is a big area of confusion for most riders. With this in mind, I wanted to discuss the importance of post workout/recovery nutrition. Simply put it is THE key component of improving your fitness and speed by 1% every day. The first 20 minutes after a workout or race, your muscles have an enzyme (glycogen synthase enzyme) that is responsible for the replenishment of depleted sugar (specifically glycogen) in your liver (to feed your brain) and muscles (for movement). Benefits of Post Exercise Nutrition Research has proven that consuming a post workout/race meal or snack consisting of a 3:1 ratio of carbohydrates (for depleted sugar) to protein (to repair torn down muscle tissue) will not only facilitate your recovery but also help offset the negative side effects of training: high cortisol levels (a fat magnet) associated with physical and mental stress. Keep in mind, that training is designed to “stress” your muscles and various hormonal systems; however, too much intensity (HR too high) or duration (going to long) will cross that fine line from training into the zone of over training and the associated negative side effects. Optimum Recovery Through Nutrition – Phase 1 To nail your post exercise/racing nutritional recover (at a 3:1) ratio, strive to consume 70-100 grams of carbohydrates, and 20-25 grams of protein (err on the high side of these ranges) within the first 20 minutes of finishing a workout or race (plan ahead to ensure that this materializes). Optimum Recovery Through Nutrition – Phase 2 The second window of recovery occurs 2 to 3 hours after your workout or race. Similar to your immediate post workout/race meal or snack, consume a 3:1 carbohydrate/protein meal or snack. Convenient Recovery Options 10-12 ounces of Recovery Fuel 10-12 ounces of a post exercise smoothie 2 hardboiled eggs and a piece of fresh fruit 10-12 ounces of chocolate milk 4-6 ounces of mixed nuts (macadamia, pecans, almonds, almonds) and organic raisins Please let me know if you have any questions or need anything clarified. Yours in sport & health, -Coach Robb Coach Robb has been working with riders & racers since 1987 and is the founder of the Complete Racing Solutions Performance Program, the Mental Blueprint of Success, MotoE Amateur Development Program & Nutritionally Green Supplements based out Orlando Florida. CompleteRacingSolutions.com is a premium resource center for motocross, supercross and GNCC riders of all abilities and ages. Visit his website & subscribe to his bi-monthly newsletter that outlines the training solutions used with great success by Factory KTM/Red Bull’s Ryan Dungey, Star Yamaha’s Jerry Martin and Alex Martin, RCH’s Brock Tickle, Factory Kawasaki/Pro-Circuit’s Adam Cianciarulo, multi time Loretta Lynn’s & Mini O Champion’s Jordan Bailey (Monster/Pro-Circuit/Kawasaki), multi time amateur national champion Jon Jon Ames (Thousand Oaks Yamaha), GNCC champion Charlie Mullins (Factory Red Bull/KTM), Chris Bach & GNCC Quad racer Roman Brown along thousands of riders all around the world. Instructional videos with Coach Robb can be found on the Coach Robb’s Youtube Channel addressing rider’s questions about speed, endurance, strength nutrition, biomechanics, and stretching and soft tissue maintenance. Please visit CompleteRacingSolutions.com to subscribe to his bi-newsletter and learn more about various resources for riders. You can follow him on Twitter: @MotoCoachRobb & on Facebook: Coach Robb. Coach Robb is a regular contributor to Vurbmoto.com, Racer XVT, FLMX & FTR Magazine and various websites. Robb can also be heard on the monthly radio show DMXS answering listener’s questions about nutrition & fitness.
  12. Thanks for asking about how to build stamina off of the bike. I have had the most success by utilizing a heart rate monitor for two reasons: 1. A HR monitor will make sure that you are NOT going too hard on your easy days. It has been my experience that riders ride too hard on their easy days which causes them to be too fatigued on their quality days. Also, you build your aerobic engine by staying on the low end of your intensity scale (which is calculated by performing a Max Heart Rate assessment). 2. A HR monitor can help you ensure that you are training HARD ENOUGH when you are trying to improve your top end speed (and the energy systems necessary to support high levels of intensity – specifically Lactate Tolerance and Anaerobic Threshold. I would recommend lifting weights two to three days a week and adding in cardio three days a week. If your schedule permits, try to work out in the morning with cross training and then ride in the afternoon. One additional suggestion, make sure that you allow for a long warm up prior to riding. When you warm up sufficiently this will help you reach top end speed quicker. If you use the first 10-15 minutes of your riding session to warm up, you teach your body to ride at slower speeds which is the opposite of what you are striving to do. When my riders are warmed up prior to getting on the bike, we use 10 minutes or so to work on skills and drills and then dive into race specific speeds (Note: we don’t ride at 100% effort every time we are on the bike, you have to have a few riding sessions that are low intensity too). Please let me know if you have any questions or need anything clarified! - Coach Robb
  13. I am stoked to hear that you are getting relief! I would recommend that you spread the word around to your riding buddies about your chiropractor - it is hard to find someone who understands what riders put their bodies through (not to mention someone that won't tell you "stop riding those dirt bikes - they are dangerous"). Please let me know if I can help you and your riding program in any way. -Coach Robb
  14. When it comes to getting faster and having better endurance, nothing creates more confusion than what to eat and when. I receive close to three hundred emails a day, and I would say that 25% of them pertain to nutrition and hydration. With the internet being the go to source for most everyone, the conflicting claims about carbs, protein and fat have left most people frustrated. As stated by Liz Applegate, Ph.D “most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods -- ones that will build muscle, burn fat and fuel your workouts. These 15 foods fit the bill -- add these to your must-buy list:” Almonds These are an excellent source of vitamin E, an antioxidant that many of us fall short on because there are so few good food sources of it. And the form of vitamin E found in the nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer. Eggs One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Sweet Potatoes Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Whole-Grain Cereal with Protein Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs in one bowl. Oranges Each oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. Canned Black Beans One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation. Mixed Salad Greens Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes. Salmon Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma. Whole-Grain Bread Whole-grain bread may help the weight-conscious. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Frozen Stir-Fry Vegetables Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard workouts by reducing the inflammation caused by free-radical damage. Whole-Grain Pasta Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. Chicken Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during exercise. Frozen Mixed Berries The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and some cancers. Dark Chocolate Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. Greek Yogurt Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. Coach Robb has been working with riders & racers since 1987 and is the founder of the Complete Racing Solutions Performance Program, the Mental Blueprint of Success, MotoE Amateur Development Program & Nutritionally Green Supplements based out Orlando Florida. CompleteRacingSolutions.com is a premium resource center for motocross, supercross and GNCC riders of all abilities and ages. Visit his website & subscribe to his bi-monthly newsletter that outlines the training solutions used with great success by Factory KTM/Red Bull’s Ryan Dungey, Star Yamaha’s Jerry Martin and Alex Martin, RCH’s Brock Tickle, Factory Kawasaki/Pro-Circuit’s Adam Cianciarulo, multi time Loretta Lynn’s & Mini O Champion’s Jordan Bailey (Monster/Pro-Circuit/Kawasaki), multi time amateur national champion Jon Jon Ames (Thousand Oaks Yamaha), GNCC champion Charlie Mullins (Factory Red Bull/KTM), Chris Bach & GNCC Quad racer Roman Brown along thousands of riders all around the world. Instructional videos with Coach Robb can be found on the Coach Robb’s Youtube Channel addressing rider’s questions about speed, endurance, strength nutrition, biomechanics, and stretching and soft tissue maintenance. Please visit CompleteRacingSolutions.com to subscribe to his bi-newsletter and learn more about various resources for riders. You can follow him on Twitter: @MotoCoachRobb & on Facebook: Coach Robb. Coach Robb is a regular contributor to Vurbmoto.com, Racer XVT, FLMX & FTR Magazine and various websites. Robb can also be heard on the monthly radio show DMXS answering listener’s questions about nutrition & fitness.
  15. I would strongly suggest that you visit a qualified sports massage therapist who understands your dedication to establishing your normal range of motion back as soon as possible. Tight muscles can restrict your range of motion as a protective measure to some other muscle(s) that may be locked up. The integration of muscle is amazing, you may find that the therapist may work a completely different muscle group other than your shoulders to get your shoulder blade moving again. For example, we work with our runners upper shoulders to get their hips to move more efficiently. Sounds strange, but it is how the body functions. Please let me know when you are able to get to see a massage therapist and what kind of results you experience. Once you can move without pain, we can put a strength and flexibility program together for you. -Coach Robb