Ronnie Tichenor motocross journey began with humble roots and an unshakable drive, shaped by a father who instilled the values of commitment, toughness, and follow-through. Growing up in a split household, Ronnie spent weekdays with his mother and weekends traveling the country to race with his father. By age 13, he moved in full-time with his dad to pursue racing, quickly rising through the amateur ranks to join Team Green and later Suzuki. At 16, he turned pro and won the East Coast 125 Supercross Championship by age 17. Despite impressive results and being part of legendary amateur development programs, Ronnie admits that starting his pro career so young—combined with low pay, relentless pressure, and a lack of physical and mental support—took a toll that still echoes today.

Behind the wins, Ronnie’s career was riddled with physical injuries and untreated concussions that have led to lasting neurological effects. He recounted multiple incidents—like racing the day after a blackout-level concussion in Japan—with a then-normalized attitude of "tough it out." Years later, after emotional dysregulation and unexplainable breakdowns, Ronnie discovered that he was suffering from long-term effects of sub concussive trauma. Through the help of his sister, friends, and a neurologist in New York, he finally found a treatment protocol that has begun to restore his cognitive and emotional function. His openness about brain trauma, emotional struggles, and the lack of awareness in the sport highlights a major blind spot in motocross that he hopes to help address.

Now in a new chapter of life, Ronnie reflects on his biggest accomplishments—not on the bike—but as a father, caregiver, and coach. Though he no longer coaches actively, Ronnie remains deeply introspective about the physical and emotional costs of his career. His son, now pursuing a degree in psychology, is one of his proudest legacies. Ronnie's story is not just about racing success; it's about resilience, recovery, and the importance of mental health awareness in high-impact sports. He urges current riders, families, and industry stakeholders to take concussions seriously and proactively seek help when needed. His vulnerability and raw honesty serve as a gift to the motocross community—one he hopes will prevent future athletes from enduring the same pain in silence.

Coach Robb's Resources (articles, videos, etc.) about health, wellness and performance:
► https://www.coachrobb.com/
► Resources such as the 2-Week Food Challenge, Sweat Rate Calculator, and Body Measurement Spreadsheet, click here: https://coachrobb.activehosted.com/f/25


Coach Robb's Exclusive Exercise and Recovery Products (designed by Coach Robb):
► Energy Fuel (Intensity and Duration Specific Sports Drink):
https://www.coachrobbstore.com/energy-fuel-products/

Coach Robb's Suggested Vitamins & Minerals:
► Nutritional Frontiers Supplements (Developed and Recommended Supplements of Coach Robb)
https://www.coachrobbstore.com/nutritional-bundles/

Coach Robb's Snacks, Smoothies and Meal Resources:
Coach Robb's Healthy Meals, Smoothies and Snack Recipe Books available in print and digital formats on Coach Robb Store and Amazon.
► Healthy Meals ► Smoothie Recipes ► Snack Recipes

Coach Robb's Educational Bundles:
► Nutrition for Weight Loss Educational Bundle
https://www.coachrobbstore.com/product/weight-loss-educational-bundle/
► Nutrition for Performance Educational Bundle
https://www.coachrobbstore.com/product/fueling-performance-educational-bundle/

Many riders mistakenly believe they have more time than they do to prepare for major races like Loretta Lynn’s, Mammoth, or World Vets. Time passes quickly, and the six months required to properly build a base of aerobic conditioning, strength, and endurance can slip by unnoticed. This episode emphasized the importance of reverse engineering your race season: start by identifying weaknesses from your last race, then plan training blocks to build aerobic durability, strength, and speed in the right order. Sprint work and motos without a foundation only increase the risk of injury and burnout. It’s not about doing more—it's about doing the right things at the right time.

One of the biggest mistakes vet riders make is ignoring race-specific needs like start execution and terrain simulation. A rider might qualify through a flat local track, then struggle at Loretta’s due to its heat, humidity, and deeper competition. Coach Robb emphasized the need to match your training to your race goals—not just in conditioning but in skill-specific areas like starts. Poor starts expose gaps in strength, balance, and reaction timing, especially under fatigue. Riders are encouraged to use tools like the Risk Racing start gate, track starts with a stopwatch, and build proprioceptive strength to simulate the demands of a race holeshot.

Finally, a realistic weekly plan must account for real-life constraints. Riders juggling families, careers, and maintenance can't train like a factory pro. Instead of overtraining or mimicking social media influencers pushing unsustainable protocols like intermittent fasting or aggressive strength routines, Coach Robb urges riders to focus on sleep, hydration, and consistent movement. Protect ride days with quality recovery and realistic effort during the week. The goal isn’t just to survive Loretta’s or World Vets—it’s to show up fresh, functional, and confident enough to enjoy the experience and race to your potential.

► Build an Aerobic & Strength Base Early
Start at least six months ahead of your race with structured aerobic and strength cycles before layering in speed or sprint work.

► Train Your Starts with Precision
Use tools like a Risk Racing gate and stopwatch to simulate real starts. Measure your time through the first turn and refine execution.

► Prepare for Race-Specific Terrain & Conditions
If racing Loretta’s or World Vets, your training must include heat conditioning, elevation simulation, and surface variation.

► Design a Weekly Plan Around Your Life
Base your training on realistic availability. Don’t stack workouts if

Coach Robb's Resources (articles, videos, etc.) about health, wellness and performance:
► https://www.coachrobb.com/
► Resources such as the 2-Week Food Challenge, Sweat Rate Calculator, and Body Measurement Spreadsheet, click here: https://coachrobb.activehosted.com/f/25


Coach Robb's Exclusive Exercise and Recovery Products (designed by Coach Robb):
► Energy Fuel (Intensity and Duration Specific Sports Drink):
https://www.coachrobbstore.com/energy-fuel-products/

Coach Robb's Suggested Vitamins & Minerals:
► Nutritional Frontiers Supplements (Developed and Recommended Supplements of Coach Robb)
https://www.coachrobbstore.com/nutritional-bundles/

Coach Robb's Snacks, Smoothies and Meal Resources:
Coach Robb's Healthy Meals, Smoothies and Snack Recipe Books available in print and digital formats on Coach Robb Store and Amazon.
► Healthy Meals ► Smoothie Recipes ► Snack Recipes

Coach Robb's Educational Bundles:
► Nutrition for Weight Loss Educational Bundle
https://www.coachrobbstore.com/product/weight-loss-educational-bundle/
► Nutrition for Performance Educational Bundle
https://www.coachrobbstore.com/product/fueling-performance-educational-bundle/

In Episode #16, the discussion continues on the root causes and practical solutions to arm pump, especially as riders move into the summer heat and intense regional racing. Emphasis is placed on the symbiotic relationship between the rider and the motorcycle—both must be optimized independently and together to avoid muscular overload and performance breakdown. Suspension setup, proprioceptive balance, and physical conditioning all work in tandem to help riders handle stress from rough terrain, heat, and high-pressure racing conditions. Adjustments to sag, fork height, and clickers are often overlooked but can completely transform the feel and control of the bike, directly influencing arm pump.

Coach Robb explains how off-bike strength training must be tailored to the movement patterns of riding, focusing on muscle symmetry and perceptive balance. A rider with imbalances—such as leg atrophy from a previous injury—may unknowingly shift weight inconsistently, causing instability and unnecessary muscular strain. These micro-compensations result in over-gripping and eventual arm pump. On-bike fitness remains irreplaceable, but when seat time is limited due to life circumstances, off-bike training must be targeted and strategic, using tools like the Garmin dashboard to monitor recovery, HRV, body battery, and stress.

Ultimately, the episode stresses the importance of predictability over perfection in both bike setup and physiological readiness. Riders often blame suspension or bike setup at critical moments, when in reality, physiological fatigue, poor sleep, hydration, and mental stress are often the underlying issues. Using Garmin data, practicing under race-like conditions, and focusing on emotional and logistical readiness ensures riders show up balanced, strong, and confident.
Consistency, not extremity, wins races—and avoiding injury means being smart about volume, timing, and personal readiness!

Coach Robb's Resources (articles, videos, etc.) about health, wellness and performance:
► https://www.coachrobb.com/
► Resources such as the 2-Week Food Challenge, Sweat Rate Calculator, and Body Measurement Spreadsheet, click here: https://coachrobb.activehosted.com/f/25


Coach Robb's Exclusive Exercise and Recovery Products (designed by Coach Robb):
► Energy Fuel (Intensity and Duration Specific Sports Drink):
https://www.coachrobbstore.com/energy-fuel-products/

Coach Robb's Suggested Vitamins & Minerals:
► Nutritional Frontiers Supplements (Developed and Recommended Supplements of Coach Robb)
https://www.coachrobbstore.com/nutritional-bundles/

Coach Robb's Snacks, Smoothies and Meal Resources:
Coach Robb's Healthy Meals, Smoothies and Snack Recipe Books available in print and digital formats on Coach Robb Store and Amazon.
► Healthy Meals ► Smoothie Recipes ► Snack Recipes

Coach Robb's Educational Bundles:
► Nutrition for Weight Loss Educational Bundle
https://www.coachrobbstore.com/product/weight-loss-educational-bundle/
► Nutrition for Performance Educational Bundle
https://www.coachrobbstore.com/product/fueling-performance-educational-bundle/