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October 2021

Off the Bike Training: The Renegade Row

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Off the Bike Training: The Renegade Row Thursday, October 28, 2021 Why you should be doing renegade rows:   They utilize full body engagement! Requires balance and stability Full body strength is used Time under tension – being a primary driver for metabolic stress-induced hypertrophy. (Helps build muscle) Scapular movement and control = good to develop strong shoulders and surrounding muscles Builds a strong core Basically, targets almost everything your dirt bike does. It’s not easy but should be a stable in your training! I like to add them in a superset with other full body movements or core. Give it a try & let me know what you think! It’s important to utilize exercises like this in your training. If you’re not sure where to start and ready to take the step for custom 1 on 1 training, DM me. More Posts Back To Blog Page

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Wrench Tip Wednesday: Drowning a bike in water

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Wrench Tip Wednesday: Drowning a bike in water If you raced Ironman GNCC, then you know what this is about! Rule #1: CHOOSE A BETTER LINE! Yep, it is that easy! Hahah, just kidding! Sometimes it’s hard to tell how deep the hole really is when everything else prior was 2 inches deep and then one wrong line sent you 3 foot deep. Or even with creek crossings and rolling water, the current could push you over. I’ve seen that happen before. What should you do if you go for a swim on your dirt bike? If it is a quick submerge there is a chance the bike might still start. But a hot engine and cool water never mix. First, I would try to start it. If it does not start, pull the spark plug and flip the bike upside down. Kick the engine over. This helps push any water out of the top end. Flip it back over and install a sparkplug. If you do not have a spare with you, dry off the one you pulled out. Keep your fingers crossed that it starts otherwise you will be pushing the bike back. Be sure to change the air filter and oil once you get back. Also, pull your pipe off and dump the water out of it. What if the bike does not start and needs to be pushed or towed back? Load up and head home. The process is similar as above. Clean the bike! Take off the plastics and everything and get rid of the mud and dirt so it does not end up in places it shouldn’t! Take the spark plug out, flip upside down, and turn the engine over. Drain the oil and replace it a few times. Change the air filter. The float bowl could also be filled with water so check that. In extreme cases, it would not hurt to go ahead and replace the exhaust packing. With fresh oil, spark plug, and air filter installed go ahead and start the bike. Oh no! It still does not start; this could mean a complete engine rebuild may be needed. It all really depends how much water got in it. It is also not a bad idea to dielectric grease all connectors so they do not get corroded. While you’re at that, keep in mind all the grease on your bearings probably washed away too. Check your wheel, swingarm, and linkage bearings and make sure they are not rusty or loose. If still good, put more grease on them! Don’t fret if your mechanic skills are not up to par, take it to a local shop and let them dig into it. A good rule of thumb, always be honest about what has happened to the bike even if it is embarrassing, not just referring to the bike going swimming any instant something mechanical fails, tell the story. It helps the mechanic understand what has happened and why it happened. More Posts Back To Blog Page

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IRONMAN GNCC 2021 – I FINALLY RIPPED THE BAND AID OFF

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IRONMAN GNCC 2021 – I FINALLY RIPPED THE BAND AID OFF I FINALLY RIPPED THE BAND AID OFF! I found out my van was going to be ready for its for trip so I felt like I HAD to go to Ironman GNCC and not to spectate. I’ve had the largest itch to race! The last time I raced was November 2020. MORE THAN READY FOR THIS. This was my first GNCC ever racing/attending. It was for sure a different atmosphere and pretty chaotic but very RAD. I’ve never watched an ATV race before and that was neat. Looking at the trails after they had been on them was completely different than anything I have ever seen. Like it was wild. It rained Sunday morning and never stopped. Lots of down pours. The 10AM race got delayed and I ended up sitting on the line for a hour. It rained basically the entire time leading up to the actual start. The field was turning into a pond. 10 secondssssssss!! FINALLY, IT WAS GO TIME! My bike didn’t want to start for some odd reason and by the time I finally got it to start, I was practically taking off with the row behind me. I brushed it off and rolled with it. Crap happens. By the end of the field, I passed two girls. I passed a few more in the first 100 feet of the woods. Shortly after, I came up to the first pile up. Someone pointed me into a line and I passed like 50 people! It was nuts! It seemed like every half mile there was some kind of “technical” area that was loaded with people wrecked, stopped, or laying there. I focused on choosing good lines and not waiting around. I felt like I excelled on the hill climbs and navigating most ruts. Don’t get me wrong, I had my fair share of fall overs, wrecks, and getting stuck in ruts, face plants, rolling down a hill because I couldn’t stand without falling. One wreck left me stuck under my bike and another rider rode up and told me to grab on to his arm and so I did and as he rode off, he pulled me out from under my bike. That was pretty dang funny. The most memorable moment of the day is what ended my race early. I was 7.5 – 8ish miles in and was in a field section. So far, the ruts in the fields weren’t super bad and the standing water wasn’t super deep. I was trying to get around a rider and got stopped dead in my tracks. The rut was so deep and full of water, it literally brought me to a dead stop and almost threw me off the bike. IT WAS DEEP! Like up to my gas tank deep. Bike sucked some water in and wouldn’t run. I didn’t think leaving it sit in a water hole was a great idea so I got off my bike and tried to get it out. I mentally prepared myself by saying “I can deadlift this out of here, no big deal!!” I shoved my arms down in the water and wrapped them around my front wheel. I was able to lift the front wheel up and almost out but couldn’t get it high enough. After talking to another rider, it is best to focus on the rear wheel and getting it out and then proceed on dragging the bike out after the rear is out. I realized; I was going to need help so I decided to just chill sitting Indian style on my bike. I was out there for at least 40 minutes. I got super cold because it was still raining and I was drenched. Finally, the neighbors found me. They rolled up and was like “Holy shit! We heard you were stuck but didn’t think it was THAT BAD!!” They helped me get my bike out and I tried to get it started again with no luck. I got off to push my bike into a position to where it could be hooked up to be towed and I ended up face planting into that deep rut. I guess it was my time to go for a swim lol. We finally got it to where we could tow it out. It was a super cold ride back. I got lots of cheers and laughs from fellow racer’s as we arrived back to the pits. I really did not know what to expect with my physical capabilities coming back from a shoulder injury especially in the gnarly conditions but I am more than pleased with how it handled it. Everything felt easy. It was very odd to me. I have kept myself conditioned throughout the entire injury (since January) and have a very solid base following my own training programs. But now it is time to build and get to work for 2022 prep! I want to thank everyone in my corner throughout this injury and constantly pushing me to level up. I also want to thank my sponsors who are still helping and supporting after a full season off. I appreciate everything! Lastly, I just want to say I had an absolute blast and cheesing the entire time! I AM STOKED TO BE BACK TO RACING! More Posts Back To Blog Page

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What are your goals?

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What are your goals? “Only those who attempt the absurd can achieve the impossible.” – Albert Einstein What are your goals? What fuels you? What lights you up? I wanted to take a moment about goals and setting goals. We all always hear about SMART Goals: S- Specific M – Measurable A – Attainable R – Relevant T – Time Bound But really what does that mean?! To me, your goal should be specific to YOU and what YOU want. No one else. It should be your driving force, what gets you fired up, what pushes you out of bed a 4:30 AM. It’s your purpose. It’s what dictates your actions. Your goals should scare you but not because you are afraid of what others think. But because it is so huge. Don’t sell yourself short because someone else doesn’t believe in you. Believe in yourself. Quit thinking small. If everyone thought small the world and technology wouldn’t have advanced like it has. Don’t be afraid to fail. You can choose to fail forward and learn. You should have a clear picture of your goals and what it looks and feels like to achieve it. It shouldn’t be this fuzzy picture of “I think” this is what I want or “if I am able to”. It should be a strong vision of “I WILL”. Most importantly, you do not need a new year, new month, new week, or new day to set your goals. You can do it NOW! You can start working NOW! When this if figured out, your actions will follow your vision. You will do things with intent and a purpose. More Posts Back To Blog Page

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