Robb Beams – CompleteRacingSolutions.com

This often neglected aspect of training & racing could possibly be the missing ingredient to reaching your full potential as an athlete. Are you getting enough?

Dedicated athletes leave no stone unturned in their eternal quest for performance improvements. They log many of hours on fatigued legs and nasty weather and train alone on stretches of roads all by themselves as they grind out interval workouts that push them both mentally and physically to the next level of ability. Despite this extraordinary dedication, most athletes grossly neglect an aspect of training & recovery that would seem to be common sense: sleep.

Sleep is not just something that athletes should not “make an effort” to do – it speeds up recovery after workouts. And research shows that getting adequate sleep reduces the risk of serious health issues such as obesity, cancer, heart disease, heart attacks, high blood pressure and diabetes, and prevents the general impairment of our immune system.

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Robb Beams – CompleteRacingSolutions.com


Over the last five four weeks you have been following a complete training program to improve your identified weaknesses in your performance ability: muscular strength, endurance and/or lactate tolerance. [Note: if you haven’t signed up for your FREE 10 Week Complete Training Program, please email me directly and I will send you the first five weeks of this program plus Week 6: Re-testing & Assessments.]


In addition to nutrition & training protocols, you have been provided some soft tissue maintenance protocols (i.e. foam roller and isolated stretches) that you can easily implement to your daily routine to improve your range of motion for reduced risk of injury. Please email me if you would like me to send you a series of foam roller exercise, trigger point therapy and single muscle isolated stretching exercises.

Robb Beams – CompleteRacingSolutions.com Anatomy of Speed Series – Training Smart, Not Hard! Over the last four articles, you have been provided motocross specific training protocols (both on and off the bike) to improve your speed and endurance and, from the feedback of thousands of riders all over the world, significant improvements have been noted. [Note, if you haven’t been keeping up with this series, please reference the bottom of this article for all of the steps leading up to training weeks #3 and #4 for optimum results.]

Inside your skull you have cerebrospinal fluid and of course your brain. A violent impact causes your brain to vibrate and sometimes even bump against the skull bone. If the force is too much, you end up with a concussion. Ironically, the trauma that occurs when the brain hits the skull, there is often no evidence of injury because the damage is on the inside, within the medical world it is known as the “Silent Injury” according to Dr. Lovell from the University of Pittsburgh’s medical center which researches concussions.

Once common mistake is assuming that because you didn’t get “knocked out”, then the hit to your head was minimal. In fact, if you experience vomiting, dilated pupils, loss of smell or taste you should visit with a neurologist immediately. Additional negative symptoms after a head impact are headaches, dizziness or memory loss lasting more than 5 day or delayed memory of easy questions (i.e. what did you eat for breakfast yesterday morning?).

Robb Beams – CompleteRacingSolutions.com

Anatomy of Speed Series – Let’s Start Training Smart, Not Hard!
Over the last three articles, we have set the foundation to begin training in a way to maximize your training efforts:

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Robrbb Beams – CompleteRacingSolutions.com
Anatomy of Speed Series In this series, I am going to break down the key elements to obtaining top levels of speed without becoming fatigued: strength, flexibility, endurance, nutrition & hydration. In addition to identifying physical limiters within your strength, endurance & lactate tolerance, I am going to provide you the opportunity to receive a FREE 10 Week Training Program to eliminate these physical & mental barriers. This 10 week training program will outline what to do both on and off of the track to improve both your strength & endurance on the track, so let’s get started!

Robb Beams – CompleteRacingSolutions.com

It isn’t a secret that there is an optimum strength to weight ratio when it comes to going fast on a motorcycle; however, getting to your ideal race weight (percentage of lean muscle & body fat) where you have both strength & endurance is the key to your success. Most racers when they attempt to lose body fat end up tearing down muscle for energy which results in a lighter number on the scale, but a significant reduction in overall body strength, along with reduced levels of speed & endurance on the track.

In my opinion, when it comes to losing body fat long term, you must first stabilize your blood sugar levels and satisfy your appetite. There are only two things that satisfy appetite: fat and protein. As I have outlined in previous articles, protein plays a significant role with building new muscle and supporting your immune system. Fat plays a major role in vitamin & mineral regulation, protection of internal organs, etc.

Below is a Clean Eating Challenge that I believe is a great tool to implement every three months throughout the year. This Clean Eating Challenge is designed to help stabilize your blood sugar levels with real food & determine your sensitivities associated with carbohydrates (a medical symptom referred to as carbohydrate intolerant-CI).

To help motivate you to try this stabilization challenge, I am offering a $500 Nutritionally Green Supplement Performance Package to the individual who loses the most inches during the month of January 2013. To be eligible, simply send me your email address and I will send you my MotoE Body Measurements Spreadsheet for you to document your initial body measurements. In addition to sending in your initial & ending body measurements, you will need to send a picture from the front and back to validate the inches lost on your spreadsheet. This challenge is only in effect from January 1st – January 31st 2013. To see how to win the $500, read more by clicking on the title!

Robb Beams – CompleteRacingSolutions.com

I have received hundreds of emails asking for a breakdown of how nutrition relates to improved strength and endurance on the track. Over the next six weeks, I will break down the role of protein, fat and carbohydrates individually to help you create your own nutritional program. In this article, we will outline the role of protein and many associated questions about consuming protein.

The Importance of Protein

Because of the numerous responsibilities of protein in the body (from muscle regeneration to energy production) consuming the proper amounts on a daily basis are imperative for both health and performance. On a daily basis, your body continually makes new cells for your muscles, organs, glands and bones. All of these are built on the foundation of protein, their main building block. Keep in mind, the longer and/or harder you train the higher your protein intake on daily basis needs to be.

Robb Beams – CompleteRacingSolutions.com

Last week we discussed the importance of protein and the dangers of not consuming enough protein as it relates to your immunity, strength and endurance. If you haven’t had a chance to read that article, please do so before continuing to read (otherwise, this article may not make much sense).

Now that you know the importance of protein in your diet, you need to make good decisions regarding where you source the protein that you eat. For individuals that eat meat and dairy products, getting enough protein should not be a problem. However, there are many health choices to consider if you're going to eat meat, dairy and eggs for your protein sources (which will be discussed below). For vegetarians, getting enough protein can be a challenge; soy and certain combinations of legumes and grains can supply all essential amino acids [Note: next week I will discuss the vegetarian diet and variations of eating a vegan diet in addition to chicken, fish, cheese, whey and fish].

Consuming a variety of foods from real sources such as eggs, meat, fish, whey or soy improves the potential of your body getting adequate protein and more specifically, amino acids on a daily basis. In addition to consuming a variety of lean, high quality protein, it is important that you strive to consume only high quality protein whenever possible. However, for some individuals, high quality protein may not be readily available. For instance it's not often that you'll find organic steak or eggs on the menu at your local restaurant. Likewise the chicken you buy from the grocery store may not always be free range and you may have to settle for a farm raised salmon the next time you want grilled fish.

The worst thing you can do is not eat protein foods at all. The best thing you can do is make the best decision most of the time. If your body is healthy, eating some less-than-perfect foods from time to time will have less negative effect on your health wellness and performance.

Robb Beams – CompleteRacingSolutions.com

We have all heard and seen the luxuries of being on top of the motocross & supercross world; however, how accurate are the assumptions of being a professional racer? Let’s take a look at a few misconceptions of racing at the professional level.