FMP Month One
- Pamela's Pancake Mix or King Aurthur's GF Flour/Muffin Mix
- Uncured, Applewood Smoked Bacon
- Chicken Breast/Tenders
- Organic Lettuce/Salad Mix
- Avocados
- GF Rice Lasagna noodles
- Canned Tomatoes and tomato sauce (or jarred spaghetti sauce)
- Ricotta Cheese
- Mozzerella
- Ground Turkey
- Ryno Power protein
- Almond Butter
- Organic Apples
- Bananas
- Organic, free range Eggs
- Blackberries, blueberries, strawberries
- Agave syrup (good for coffee and tea too!)
- GF Bread-I recommend either Canyon Bakehouse, Udi'd or Rudi's
- Brown Rice
- Deli Turkey
- Coconut or Almond Milk-regular flavor
- Rice Pasta
- Brown Rice Tortillas
- Grassfed Beef/steak and Ground Beef
- Black Beans
- Salsa
- Raw, Organic Almonds and Walnuts
- Gluten free crackers
- Broccoli
- Onions
- Red and Green Peppers
- Tomato
- Turkey Sausage
- Asparagus
- Organic Veggies of your choice to sautee
- Hummus
- Carrots
- Sweet potatoes
- Peaches
- Greek Yogurt
- Local, Organic Honey
- Gluten Free Granola
- Sprouts
- Goat Cheese
- Zucchini
- Organic Butter
- Sea Salt
- Balsalmic Vinegar
- Organic, cold pressed Olive Oil
- Pesto Sauce
- Organic Mayo
- Organic Mustard
- Organic Coconut Oil
Schedule: Month One
Follow this plan for the next 4 weeks!
* Monthly training guidelines are designed for optimal results. We want you to follow the schedule as closely as possible, however, please feel free to alter tracks and days if necessary.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Stretch | Yoga | Stretch | Yoga | Stretch | Yoga | Stretch |
| Workout: "Hangtown" | 20 Minute Cardio | Workout: "Thunder Valley" | 20 Minute Cardio | Workout: "Tennessee" | 20 Minute Cardio | |
| Moto | Moto | Moto |
Nutrition
Nutritional Focuses
The Benefits of Drinking H2O
Your body is about 70 percent water. Water is made of two hydrogen atoms and one oxygen atom— hydrogen being super-important in maintaining optimum acidity levels within the body. Approximately, 60 percent of the global population are dehydrated on a regular basis, including 40 percent of people lacking the ability to cognitively signal to rehydrate when needed… continue reading.
Quality Protein and Fats
Protein and Amino Acids are the building blocks of our body. Quality proteins are essentially a long strand of Amino Acids that support the growth and development within the body. Our bodies need an assortment of protein from both animal and plant sources alike in order to receive the Aminos we need… continue reading.
Sugar
Sugar has only become available in the last 400 years. I guarantee most of us would not have any idea what to do with a piece of sugar cane, other than whack someone with it! You would never know there was sweet stuff in there! Due to the processing necessary to make what we know as sugar today, it is a very expensive and was once only afforded by the rich… continue reading.
Food Guide
Please know that you can substitute any meal for another of your choice as long as you see the general idea of healthy food and snacks. Feel free to be creative!
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| Mon. | 1 cup Gluten Free Oatmeal, 1/4 cup blueberries and 2 eggs sunny side up | Apple with 1 tbsp Almond Butter | 4-6 oz chicken breast grilled, 1/2 avocado and 1-1 1/2 cups salad (greens) with 1 tbsp olive oil and balsalmic vinegar | Apple with 1 tbsp Almond Butter | 4 oz Salmon fillet, 3/4 cup brown rice, 3/4 cup steamed broccoli seasoned lightly with sea salt and herbs |
| Tues. | 1 cup brown or jasmin rice with 1 tsp butter and 1/4 cup coconut/almond milk, sweetened with 1 tbsp agave syrup | Rice cakes with almond butter | Gluten free bread with sliced, deli turkey, 1/4 avocado slices, cheese slice, lettuce, sprouts, mustard and organic mayo with side of 6-10 rice chips | Rice cakes with almond butter | Chicken breast with gluten free rice pasta, olive oil/pesto sauce and sauteed vegetable of your choice (cooked in coconut oil) |
| Wed. | Gluten free english muffin with 2 eggs-sunny side up, 1/4 avocado and butter | Handful of (previously soaked and dried) almonds and a peach | Brown rice wrap with hummus, fire roasted red peppers, goat cheese, sprouts and lettuce | Handful of (previously soaked and dried) almonds and a peach | Grassfed steak-4-6oz, baked sweet potato, sauteed zucchini-sliced and cooked in coconut oil or butter, salt and pepper |
| Thurs. | 3/4 cup Greek yogurt, 1/4 cup blackberries, 1 tbsp of local, organic honey (beneficial for allergy fighting if it is local) and 1/2 cup gluten free granola | Hummus and carrots/celery | 1 cup Brown rice, 3/4 cup of blak beans, sauteed red and green pepper with onions (in butter or coconut oil), rice tortilla and salsa | Hummus and carrots/celery | Chicken Breast or thigh with 1/2 cup quinoa, sauteed asparagus, mushrooms and onions |
| Fri. | Turkey sausage (2), 2 eggs over medium, 2 slices of gluten free toast with butter | Walnuts, strawberries, blueberries and blackberries | 3/4 cup ground turkey with 3/4 cup rice and 1/2 cup broccoli steamed | Walnuts, strawberries, blueberries and blackberrie | Gluten free pasta with 5 oz chicken breast and marinara sauce, light sprinkling of mozzerella cheese |
| Sat. | 2 eggs over medium, 1 cup brown rice, 1/4 avocado, 1/2 tomato, 1/4 cup black beans and salsa | Almonds, 2-4 gluten free crackers and goat cheese | Grilled grassfed beef patty with gluten free bun and all the fixins', kettle cooked potato chips (in moderation!) | Almonds, 2-4 gluten free crackers and goat cheese | Grilled halibut fillet with baked sweet potato and grilled veggies of choice |
| Sun. | Sunday pancakes or muffins, gluten free of course! (Pamela's mix for pancakes or King Authur GF Flour Muffin Mix and uncured, applewood smoked baco | Protein shake with a banana and 2 tbsp almond butter | Salad with grilled chicken breast and grilled avocado half, olive oil and vinegar | Protein shake with a banana and 2 tbsp almond butter | Gluten free rice noodle lasagna with ground turkey, fresh ricotta cheese, etc.. Make sure to pay attention to your ingredients! |
Flexibility
We will be giving you three stretches and yoga poses each month and by the last month you will be doing 12 stretches or yoga poses each day. Flexibility is crucial to your success and also to injury prevention. When you do crash you must be flexible to help prevent injuries. Your body is also getting stronger so you want all your muscles to get constant stretching so they develop the proper way. Lastly, we add three more each month so we do not overwhelm you in the first month and make you quit. Good luck and don’t cheat on these stretches and yoga movements, they are extremely important.
Stretches
Swiss Ball Back Stretch
Swiss Ball Quad Stretch
Waiters Bow
Yoga
Ryno and Kate's Yoga Introduction
Half Moon Pose HD
Yoga 2 - Standing Seperate Leg Stretching Pose
Yoga 3 - Half Tortoise Pose
Riding
Each month we will give you guidelines for what to do at the track. We want you to ride four times a week but this isn’t always possible. When you do ride follow what we say each time and focus on the videos we have selected and master what they teach in addition to the scenarios we lay out. If the video shows an obstacle or situation that’s not at your track learn the basic meaning behind the video’s lesson and apply that in your riding.
For the first month, we need to focus on the basics and master them. The toes, hips and eyes are each explained below. Ride at 80% all this month and do not engage others in a race. Simply force yourself to master this coaching.
Toes
The foot pegs are the closest point from bike to ground. The lower you put the weight of the motorcycle to the ground, the better it will handle and the same goes for controlling the bike. In the middle of the bike, you are able to control both the front and the rear of the bike by doing one thing, controlling the bike with your feet. By doing this, the most important thing is you will be able to control where all the horsepower, torque and 90% of your big crashes come from: the rear wheel. This will allow you to do the most important aspects of riding: going fast and being smooth at the same time.
Continue reading.
Hips
Let’s talk about unlocking the hips. Now, you may have heard me talk about unlocking your hips when you ride, either in an interview or from my website or perhaps from a video, and you may be asking “what on earth is this dude talking about?” Well, let me explain it. Here we go! I am going to start at the bike. Continue reading.
Eyes
The eyes are your windows. We all know that. In motocross, where you look is just as important as “feel” and technique on a bike, and I actually consider it to be a very important element to achieving good technique. Most riders I work with initially come to me with the habit of looking at the ground, so let’s talk about where your eyes should be looking while riding.
Continue reading.
Gym
Do workouts Hangtown, Thunder Valley, and Tennessee this month.
Gym Focus - Imbalances
Most people, including athletes, suffer from muscle imbalances, which can distort your posture, causing problems with your balance, coordination, agility, movement, and athleticism. This can lead to injuries and chronic pain for many if left untreated.
Several things in our everyday actions can create imbalance, such as lifting groceries, sitting at a computer or even lugging around a suitcase along with several sports and activities. Muscle tightness, poor posture and abnormal spinal curvature can also lead to imbalances in the body. The single most disproportionate imbalance is between the abs and back.
Cardio
Cardio is important for any athlete in any sport. However for MTB and MX athletes there is a lot more on the line than other sports. Your fitness can be the difference between a big crash and a big save!
Before you begin your cardio be sure to do light warm up then stretch. Warm muscles stretch better without damaging them. Determine your target heart rate for the day and maintain this heart rate for the recommended duration of your cardio workout. Vary your daily cardio routine to keep it from getting boring. When in the gym you can also switch up machines. Do 5 min on the Elliptical, 5 min on the Treadmill, 5 on the bike and 5 on the rower. Make your transitions fast so your heart rate doesn’t drop.
| Machine | Reps | Rest |
|---|---|---|
| Elliptical - Medium Intensity |
5 minutes | No Rest |
| Treadmill - Medium Intensity |
5 minutes | No Rest |
| Bicycle - Medium Intensity |
5 minutes | No Rest |
| Rowing - Medium Intensity |
5 minutes | No Rest |
Workout Hangtown
Watch Workout Hangtown
Workout 1
Lifts
Reps
Rest
Part 1/2
Do part one 3-4 times then move to part two
Kneeling Swiss Ball
30 secs
No Rest
Begin next task
Squats
10-15
No Rest
Begin next task
Seated Swiss Ball Alt Press
8-10
No Rest
Begin next task
Alt Bent Over Row
10-15
No Rest
Begin next task
Overhead Press Leg Change
1 minute
30 sec
Lifts
Reps
Rest
Part 2/2
Do part two 3 times
Superman Alt Leg-Arm and TVA 2
30 secs - 1 min each
No Rest
Lifts
Reps
Rest
Part 1/3
Do part one 3 times then move to part two
Bar on Front Squats
6-8
No Rest
Begin next task
Standing Shoulder Press
10-15
2 mins:
Begin next task
Lifts
Reps
Rest
Part 2/3
Do part two 3-4 times then move to part three
Barbell Bent Over Row
6-8
No Rest:
Begin next task
Swiss Ball Chest Press One Arm
8-10
2 mins
Lifts
Reps
Rest
Part 3/3
Do part three 2-3 times
Swiss Ball Low Ab
6-8
No Rest:
Begin next task
Floor to Floor
1 min
1 min
Workout Tennessee
Workout Tennessee
Lifts
Reps
Rest
Part 1/2
Do part one 3-4 times then move to part two
Kneeling Swiss Ball All Shoulder Press
10-12 each
No Rest
Begin next task
Renegade Squat (FMP)
10 each
No Rest
Begin next task
Swiss Ball Push Jack
Max Form
No Rest
Begin next task
Swiss Ball Side Flexion
30 secs each
No Rest
Begin next task
Kettle Bell Swings
10 each
No Rest:
Begin next task
Russian Twist
15 each
Set#1: 1min
Set#2: 1.5min
Set#3: 2min
Set#4: 2.5min
Lifts
Reps
Rest
Part 2/2
Do part two 2-3 times
Toe Touch
3x each
No Rest:
Begin next task
Breathing Drill
1 minute
1 minute
* Monthly training guidelines are designed for optimal results. We want you to follow the schedule as closely as possible, however, please feel free to alter tracks and days if necessary.