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7/22/2013
Location
Surprise, AZ
US
Fantasy
3552nd
Edited Date/Time
1/18/2014 2:26pm
Alright so I know there are a million different threads about arm pump, but I thought I would get your guys' opinions. I used to ride about two or three times a week when I was racing Intermediate locally (even then arm pump was always a bit of a problem for me, but not nearly what it is now). Now I am a Junior in college (two hours away and no tracks) and only get to ride the tracks once or twice a month (sometimes I ride some rut tracks I have in the woods as well when there isn't snow). The point being I don't get to ride nearly the amount I used to. It is frustrating because I do half a lap and I can barely hang on.
I am not in the shape I used to be when I raced years ago (still a skinny guy, just never work out), so I am thinking maybe I need to just start hitting the gym 3 or 4 times a week to get back into riding shape??
Of course I grip the bike with my knees as much as possible, even tried Advil to thin my blood, hydrate myself, stretching, anything you can think of, but I am thinking maybe this just comes down to being in shape?
I am not in the shape I used to be when I raced years ago (still a skinny guy, just never work out), so I am thinking maybe I need to just start hitting the gym 3 or 4 times a week to get back into riding shape??
Of course I grip the bike with my knees as much as possible, even tried Advil to thin my blood, hydrate myself, stretching, anything you can think of, but I am thinking maybe this just comes down to being in shape?
That's my advice, I know it sounds simple but I swear I'm having more fun than ever when I do ride and arm pump is almost less of an issue than when I was riding weekly.
Everybody gets arm pump, mine was massive during the first practice but once it goes down I was good for the rest of the event
or practice session
Work those Forearms every chance you get
When someone told me to try this, I laughed and said I always breath...then I started paying attention to it...and I was surprised how often I either held my breath completely or would breath it short quick breaths.
It took some concentration and time to train myself to take the deep breaths (and I'm still not perfect at it) especially in a technical section, or whoops, or when battling...but it has helped me a ton.
Worth a shot...right?
The Shop
Additionally, are you riding on your toes and holding onto your bike with your ankles and legs?
if you can't do that, you will always suffer from arm pump, no matter how many other things you do or how much you do them.
really sharp pegs and grip tape help this. you can buy clear grip tape from any local skate shop. put it wherever your boots touch the bike. It will tear up your pants really quick if you put it anywhere else.
from my experience, working out your forearms will really only harm you. arm pump is nothing more than blood flow restriction. the more muscle you have means the more blood you are going to need to "pump" to them. ...and the more tone (tight) your muscles are, the more restricted your vessels are. both of those things will inhibit efficient blood flow into and out of the muscles.
Back in the day my buddy used the spring type hand exercises, kept them in his truck and used them while driving
I take 2 deep full inhale exhale Quick breaths right as I enter each corner, It sounds silly but I do it like a power lifter getting ready to lift stupid weight. That forces you to push all the CO2 from the lungs and bring in fresh O2 to feed the lungs and muscles!
It sounds silly but it helped me tremendously, and I used to have really really painful excruciating arm pump. It isn't a magic cure but it has helped.
also my first moto I cruise at about 60-70% to warm up and then stretch before my second practice moto.... Give it a shot, what's the worst that could happen?!
1). Going from a 2stroke to a 4stroke. Sounds wierd I know. But it helped. And after 10yrs of a 450 and nearly zero arm pump, I rode a 250 2stroke over summer and guess what happened? Yup a few laps in it came back.
2). Definetly use your knees and legs to hang on and also use your feet to help throw the bike around by weighting and unweighting the pegs side to side. Specially in corners.
3). I often used to sing a familiar chorus from a song if I felt pump coming on. , "hold on loosely but don't let go, if you cling too tightly you're gonna loose control"..
4). BREATHE BREATHE BREATH
5). As soon as you leave the take off let go of your grip on the bars. Get use to just flowing with the bike through the air and rest your muscles over the jumps.
6). Resist exercises that build more muscle in your forearms or repeatedly make them pump up over and over and over. Like curls etc. you want to train your arms to remain relaxed.
7). Ride ride ride.
Hope this helps.
Seriously though, like stated above, a lot of poeple don't breathe when they ride.....adequately anyway. Crumble up scrap paper from the schoo library into palm sized sphere's. (Didn't think I should say Balls.....this post already started gay enough.)
Pit Row
You can even do something as simple as hold a 15 or 25 lb weight in each hand, but pinch it with your fingers to hold it. Make sure that you don't "hook" you fingers anywhere to hold it. You want to make it difficult. Do this as long as you can.....like way past the point of pain and discomfort. Then do it longer next time. It should feel like your arms are in a camp fire. You are building muscle fitness.......not training for the Arnold Classic.
Of course riding long motos is the best.
and you are right. it comes down to being in shape.
I pay attention to how to the top pro's train and I've never heard of them doing anything for arm pump. I do think they they do so much cardio (running, cycling, rowing) and have such a tremendous VO2 max that their blood flushes the lactic acid fast.
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