Back by popular demand - Greg Hill Part 2! From BMX icon to business owner, Greg Hill joins Coach Robb for a raw and powerful conversation about humility, resilience, and rediscovering purpose beyond the spotlight. Greg reflects on his rise through the golden era of 1980s BMX: racing for GT, Robinson, GHP and defining what it meant to be a champion before there was a blueprint for success. Greg opens up about the pressure, the fame, and the illusion that came with seeing himself in magazines beside a Porsche, and how life eventually forced him to “murder his ego” to find true peace.

Through stories of personal loss, injury, and reinvention, Greg reveals what happens when the applause fades and the contracts end. He discusses learning to start over, praying for direction, embracing humility, and building a successful epoxy flooring business from the ground up. His journey parallels that of many athletes and entrepreneurs who must pivot from public recognition to personal growth, proving that fulfillment doesn’t come from money or fame, but from faith, discipline, and meaningful work.

Together, Coach Robb and Greg explore timeless lessons on identity, financial discipline, and the power of mindset. They break down how to manage success without losing your soul, why time, not wealth, is life’s most precious currency, and how ego can destroy the very dreams it once fueled. Packed with honesty, wisdom, and humor, this episode is a masterclass in resilience, perspective, and what it truly means to win, on and off the track.

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/

Episode #16 dives into “fueling for health and performance” for vet riders: keep nutrition simple (shop the perimeter), fix the calorie gap first (use Garmin for burn + MyFitnessPal for intake), and remember that macronutrients (carbs/protein/fats) need micronutrients (vitamins/minerals from fruits/veggies) to power energy, immunity, and injury resistance. Extreme diets (keto, OMAD, etc.) may backfire—driving cravings, adrenal stress, and muscle loss—so aim for consistent, quality eating to protect bones, ligaments, tendons, and lap-time consistency.

Hydration gets equal billing: know your sweat rate, avoid hyponatremia from plain water overload, and use electrolytes (e.g., energy fuel) to absorb fluids and preserve muscle contraction. Practical race-day plan: finish a normal breakfast ≥2 hours pre-ride; between motos target ~300–350 kcal/hr (e.g., half bottle of sports drink + half Uncrustable, not both in full) and sip electrolytes before/during/after. Low blood sugar wrecks depth perception and decision-making, which raises crash risk—so keep fuel steady. Finally, watch recovery metrics—Body Battery, stress score, resting HR—to judge readiness; overtraining = exceeding what you can absorb, not a set number of hours.

► Track your calorie burn vs. intake for 4 days using Garmin + MyFitnessPal and close the gap before changing macros.

► Calculate your sweat rate and switch to electrolytes (not plain water) between motos to prevent cramps and maintain lap times.

► Build a simple race-day fueling plan: breakfast ≥2 hrs. pre-ride, then 300–350 kcal/hr. + steady sips of Energy Fuel.

► Audit recovery with Body Battery, stress score, resting HR; if they trend down, scale volume before you tip into overtraining.

► Skip fad diets; prioritize whole foods, fruits/veggies, quality fats (omega- 3s/MCTs) to support immune system and injury prevention.

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/

The discussion begins by addressing the emotional rollercoaster families face at Loretta Lynn’s—celebrating good results or questioning their place in the sport when outcomes fall short. Derek Harris emphasizes that parents often misplace frustration on mechanical issues rather than recognizing the rider’s challenges with new tracks and pressure. Coach Robb points out that expectations should be based on regional performance multipliers, and shifting goals mid-event erodes both confidence and enjoyment. Families are reminded that celebrating incremental progress and setting realistic, consistent goals builds long-term development and confidence.

Mechanical Prep vs. Rider Performance
A recurring theme is the tendency to over-rely on shops and suspension tuners, which creates unrealistic expectations at a national event. When results dip, riders and parents often blame the bike—yet proven regional setups suddenly become “bad” without logical cause. Robb explains the “familiarity principle,” where confidence drops in unfamiliar conditions, and stresses that no amount of horsepower or suspension can replace adaptability, fitness, and rider fundamentals. True confidence comes from validated preparation—dyno runs, heat cycles, and consistent moto testing—not last-minute changes at the Ranch.

Arm Pump, Pressure, and Accountability
The issue of arm pump surfaces as a common excuse. Robb clarifies that if athletes have been fine all season, sudden arm pump at Loretta’s is more often mental strain than physiological failure. Heart-rate data and moto simulations prove their fitness capacity, so struggles usually come from nerves, pressure, or mindset. Accountability becomes critical: athletes and families must debrief after each moto, separate controllable from uncontrollable factors, and avoid emotional finger-pointing. Even professional riders, like Jett Lawrence, model accountability by openly admitting setup mistakes, showing that responsibility fuels growth.

Preparation, Execution, and Long-Term Success
The conversation closes by stressing that real success lies in disciplined preparation and execution. Small details—spare goggles for rain, cooling strategies, consistent starts, and proper clutch care—often separate winners from the pack. Riders must learn to articulate what they feel on the bike, blending feedback with technical data to avoid chasing myths about horsepower or suspension. Robb underscores his “Four Pillars of Success”—preparation, fitness, recovery, and strategy—as the foundation of championship habits. Families are reminded that confidence and results are not bought but bui

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/

Greg Hill’s journey in BMX began with childhood curiosity and family support but was shaped just as much by adversity as by talent. From balancing on his sisters’ Royce Union bikes to the chaos of his first race at ten years old, he was hooked immediately, thanks to his sister Tanya’s dedication to getting him to the track and his parents’ growing involvement in the sport. Growing up in a tough Santa Ana neighborhood, Greg learned early to stand up to bullies—a mindset that carried into racing and into fatherhood, where self-respect and resilience became non-negotiables. Those roots set the tone for a career that saw him rise into the pro ranks by 14, line up against legends like Stu Thompson and Gary Ellis, and develop a reputation as a clean, fearless competitor unwilling to compromise his ethics.

Greg reflects on not only the highs but also the struggles that defined both him and the sport. His book Training for BMX became a lifeline for a generation seeking guidance in strength training and nutrition, inspiring Robb’s own career in physiology and coaching. Yet, while BMX thrived culturally in the 1980s—with ESPN events, iconic magazine covers, and fierce rivalries—Greg also battled the darker side: accusations of cheating within the sport, the rise of performance-enhancing drugs, and the pressure of competing against peers who didn’t always play by the same rules. He openly shares the frustration of knowing when something “didn’t add up” on the track and the challenge of holding onto integrity while others cut corners, underscoring the grit required to stay committed to clean competition.

Greg also offers rare insight into the business and emotional toll behind the glory. He details the collapse of his GHP brand under manufacturing sabotage and financial strain, contracts cut short by untimely injuries, and the brutal reality of an industry that shifted overseas, killing smaller brands and drying up sponsorships. Even at his peak, financial security was uncertain, with bonuses and photo contingencies often dictating his livelihood. Despite setbacks, he describes the journey as both humbling and therapeutic, crediting BMX for the lessons in sacrifice, perseverance, and gratitude that continue to shape him today. For Greg, the legacy isn’t just in the wins, but in the honesty, the struggles, and the enduring belief that victories only matter when they’re earned the right way.

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 this episode of Meet the Guest - Next Chapter, Grant Langston recounts how motocross first entered his family’s life in South Africa. His father was inspired after watching On Any Sunday, which led to a shared passion that carried through to Grant’s own childhood. At just five years old, he begged to ride a friend’s bike and was instantly hooked. At 12, a devastating femur break nearly ended his career, but his stubborn drive brought him back stronger, leading to contracts and opportunities that set the stage for his international racing career. By 14, he was competing in South Africa’s senior pro class against seasoned men, where intimidation and even bullying on the track taught him to toughen up and earn respect.

Grant’s leap to Europe at just 15 marked a turning point. Living in poverty, facing homesickness, and struggling to qualify for races, he endured moments of despair, including breaking down emotionally at Foxhills after missing the gate. Mentorship from the legendary Harry Everts helped him rebuild with structure—breaking down tracks into sections, training with intention, and focusing on long-term growth. Slowly, results followed: an eighth-place finish in France and eventually his first GP podium and win in Germany. By 2000, his persistence paid off with a 125cc World Championship at just 18 years old. This breakthrough not only validated his sacrifices but also showed the critical influence of his father’s tough-love discipline, which had taught him to thrive under pressure.

His move to America and the lessons learned during his professional career. KTM initially kept him from joining Mitch Payton’s Pro Circuit team, but his U.S. debut still proved successful, earning him wins, contracts, and recognition. Along the way, he admits to strategic mistakes, chasing qualifying times, returning from injuries too quickly, and overexerting himself when it mattered least. Reflecting on riders like Cooper Webb, Langston now values consistency and championship strategy over one-off victories. Injuries and eventually an eye tumor forced an early retirement at 25, cutting his career short while he still felt competitive.

Retirement brought depression and an identity crisis, which he compares to Roger Federer’s idea that athletes “die twice.” At the same time, his marriage unraveled, but today he maintains a positive co-parenting relationship with his ex-wife, acknowledging that racing had once been the “glue” in their marriage. Business ventures like his dealership and TV work allowed him to rebuild his identity and purpose. He now prioritizes stability, family, and instilling a work ethic

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 vet athletes assume chronic exhaustion is just part of the process. Over time, they become so desensitized to fatigue that they see it as a badge of honor. But when recovery finally starts to happen—through better sleep, nutrition, or hydration—it can feel awkward or even wrong. This mindset is dangerous. True progress in performance stems from recovery, not just effort. A core takeaway for every athlete: stop equating “putting in work” with being perpetually exhausted. Train smart, not hard, and learn to value your body's internal feedback systems, including heart rate data and recovery signals.

One of the biggest mistakes athletes make is training too hard on easy days. When heart rate zones are mismanaged—especially during times of external stress like poor sleep, work pressure, or family responsibilities—it becomes impossible to build the physiological systems needed for improvement. Proper aerobic training in heart rate zone 2 improves durability, while sprint-speed efforts must push the heart rate into higher zones to build anaerobic capacity. Riding or training in the wrong zone, especially when already fatigued, sabotages performance and increases injury risk. Customized training based on life realities is essential for sustainability and results.

Equally important is addressing hidden energy deficits, known as RED-S (Relative Energy Deficiency in Sport). Without meeting daily calorie needs—especially after high-burn activities like motos - the body lacks the materials required to repair soft tissue, build muscle, and support immunity. The Garmin platform helps identify this mismatch using metrics like calorie burn, heart rate variability (HRV), and body battery scores. Athletes who don’t hydrate, fuel, and sleep correctly begin to spiral into poor performance, stubborn body fat, and eventual burnout. Monitoring and managing stress, sleep, hydration, and soft tissue health—using both high-end and low-cost tools—is not optional; it’s the foundation of long-term success for vet athletes.

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 #17 of Navigating Amateur Motocross, I sat down with Derek Harris from HP Race Development to unpack why so many riders experience bike failures and physical breakdowns at Loretta Lynn’s. From two-stroke top ends to four-stroke timing chain failures, we discussed how casual or generic maintenance schedules simply don’t hold up under national-level intensity. When riders overlook rebuild intervals or gamble on fuel storage methods, they often end up sidelined by issues that were 100% preventable. This episode exposes the harsh reality of what happens when performance is chased without a structured prep plan, both mechanically and athletically.

We also tackled the human element—especially how amateur riders and families consistently underestimate the demands of multi-day racing. Recovery isn't just about lying down between races. It's about post-moto nutrition timing, hydration science, blood sugar stabilization, and managing core temperature. We walked through how Energy Fuel plays a role in restoring glycogen and avoiding late race fatigue. The goal is sustainable performance over the course of a chaotic and unpredictable race schedule. This is where so many talented riders come up short, not from a lack of speed, but from not understanding recovery as a performance enhancer.

Finally, we explored real-world strategies to overcome Loretta’s extreme environment, heat, humidity, and low air density. Small oversights like unfiltered fuel or poor jetting cost riders everything. Derek shared how simple mistakes like storing race fuel on concrete or skipping suspension rebuilds can destroy a race weekend. I emphasized that Loretta’s isn’t the time to experiment—it’s the time to execute. What you bring to that gate should already be tested, data-driven, and proven under pressure.

Video Takeaways:
►Schedule engine maintenance around race goals, not just hours – Two-stroke vs. four-stroke rebuild schedules differ. Know your engine, your race volume, and your intensity before heading to Loretta’s.

►Filter your race gas every single time – Contaminated fuel, especially in humidity, leads to jetting issues and engine failure. Use a fuel filter funnel and store gas in sealed metal containers off the ground.

►Adjust your jetting strategy for extreme humidity – Test jetting setups in race-like heat before Loretta Lynn’s. Don’t assume last month’s map will work under that air density.

►Build your hydration and calorie intake plan using data – Weigh pre/post moto, calculate sweat rate, and tailor electrolytes and fluid intake to each moto’s demands, not just "drink more wat

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/

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/