arm pump, nerves, HELP!

dramirez12
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dramirez12
Edited Date/Time 9/14/2012 3:55pm
So long story short, this weekend was my first pro race at Costa Rica.. i trained as hell during the 3 month off season to prepare for it and was almost as fast as i needed to be and in a really, really good shape. first moto was on, 2 laps in and horrible arm pump attacked me, yeah attacked me... i couldn't hang on to the bike and i made a ridicule out of myself, second moto same shit. don't know if it was mental weekness or what because i can ride 20 min motos at 100% while training.... any advice? (any advice on the mental side or so, my fitness is good)
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BobbyM
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BobbyM 4/16/2012 7:25am
4/16/2012 7:25am
calm down and don't hold on so tight....next
rustytrombone 4/16/2012 7:42am
4/16/2012 7:42am
I reduced arm pump by just riding more, and wearing a Breathe-Rite strip. If you have access to an oxygen concentrator, try hooking up to that the night before the race, to help oxygenate your blood more.
steedmills 4/16/2012 7:45am
4/16/2012 7:45am Edited Date/Time 5/3/2012 8:31am
.
Cygnus
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Cygnus 4/16/2012 8:04am
4/16/2012 8:04am
Fasstco flexx bars.

The Shop

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newmann
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newmann 4/16/2012 8:28am
4/16/2012 8:28am
steedmills wrote:
.
With an 8 lb. dumbbell attached to it with one of those big rubber workout bands, not a rope. Hold it straight out and make sure it still touches the floor. Roll it up forward, then unroll slowly. Then roll it up the other direction and unroll slowly. Rest 30 seconds and repeat. Do three sets of those.
crf250pilot
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crf250pilot 4/16/2012 8:33am
4/16/2012 8:33am
steedmills wrote:
.
newmann wrote:
With an 8 lb. dumbbell attached to it with one of those big rubber workout bands, not a rope. Hold it straight out and make sure...
With an 8 lb. dumbbell attached to it with one of those big rubber workout bands, not a rope. Hold it straight out and make sure it still touches the floor. Roll it up forward, then unroll slowly. Then roll it up the other direction and unroll slowly. Rest 30 seconds and repeat. Do three sets of those.
oops, I thought you said 180lb dumbbell so i pm'd BobbyM.
Temor a la Mancha 4/16/2012 8:39am
4/16/2012 8:39am Edited Date/Time 4/16/2012 8:42am
This is exertional compartment syndrome, otherwise known as "arm pump." Do not do anything prescribed above except relax and breath and ride more, focusing on relaxing your hands from the very beginning of your moto and using your legs more to pinch the bike and free up your hands a bit. One of the worst things you can do is forearm curls or anything remotely similar. Stretching is good, but ultimately arm pump is mostly attributed to holding on too tight and not breathing properly. Read this... it's all sciency and stuff. Good tips at the very bottom of the page.

http://backontrackphysio.org/page7.htm

It was your first pro race... you were amped up. Totally normal. Learning to relax from the drop of the gate takes time.
lucero10x
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lucero10x 4/16/2012 8:39am
4/16/2012 8:39am
I have a buddy that is getting terrible arm pump. I am not sure what is going on with him. He has Flexx bars, just got a stabilizer, his suspension has been revalved by one of the best off road guys. He is in spectacular conditioning and lives right. He doesn't seem to be getting overly excited and outside of possibly holding on to tight at the beginning of the race I can't figure out what to suggest. He has even tried this weird arm wrap treatment that I found in Dirt Rider that one of the GNCC guys does, successfully, to relieve his but nothing works.

I get a touch of it but I can usually control it by just refocusing, smoothing out, focus on breathing and look further forward. I was thinking of using one of those hand squeeze balls or hand grippers while jogging. Not sure if those would help at all.
lucero10x
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lucero10x 4/16/2012 8:41am
4/16/2012 8:41am
thanks temor, we hit send at about the same time. lol. I am going to forward him that article.
dramirez12
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dramirez12 4/16/2012 8:42am
4/16/2012 8:42am
thanks, yeah i think its all because off holding too tight but i can't seem to not hold that tight during the race,
Temor a la Mancha 4/16/2012 8:45am
4/16/2012 8:45am Edited Date/Time 4/16/2012 8:46am
I started using breathe-rite strips about three years ago when racing in Baja. They make a world of difference. I never ride without them. You have to focus on breathing from the very beginning. Do this in practice. Instead of focusing on riding technique, focus your first couple laps on breathing exercises. Deep breaths. Keep doing this and it will become routine and you won't have to think about it. Breathing properly is critically important. For some reason I get really congested when I exert myself, so using breathe-rite strips helps open up my nasal passage and makes breathing a little easier.

Make sure to get the super sticky ones and pick up some alcohol face wipes to wipe off the grease form your nose before applying the breathe-rite strip, otherwise they will eventually peel off.
jeffro503
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jeffro503 4/16/2012 8:50am
4/16/2012 8:50am
I suffer really bad from arm pump as well.....but I have learned enough through the years that there isn't much ( if anything ) you can do "off the bike" to help with it. I found that if I ride 2 - 3 times a week.....it usually takes me about 6 weeks for it to go away ( most of it ). Seriously.....I'll have it really bad one weekend.....then the next....it is about 90% gone.

I can't say if it's nerves , diet , bike setup....not really sure.....but it always takes me about 6 weeks to get rid of most of it. I've also learned to take my time getting back into riding instead of trying to push it with weak hands and arms. To many wrecks through the years trying to push it when I couldn't hold on.

My advice.....just keep riding as much as possible , and I'll bet within a few more races after you start to relax.....it'll go away. Good luck.
dramirez12
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dramirez12 4/16/2012 8:51am
4/16/2012 8:51am
Temor a la Mancha wrote:
I started using breathe-rite strips about three years ago when racing in Baja. They make a world of difference. I never ride without them. You have...
I started using breathe-rite strips about three years ago when racing in Baja. They make a world of difference. I never ride without them. You have to focus on breathing from the very beginning. Do this in practice. Instead of focusing on riding technique, focus your first couple laps on breathing exercises. Deep breaths. Keep doing this and it will become routine and you won't have to think about it. Breathing properly is critically important. For some reason I get really congested when I exert myself, so using breathe-rite strips helps open up my nasal passage and makes breathing a little easier.

Make sure to get the super sticky ones and pick up some alcohol face wipes to wipe off the grease form your nose before applying the breathe-rite strip, otherwise they will eventually peel off.
seems like a good idea im going right now to buy those, gotta fix it before the next round
newmann
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newmann 4/16/2012 8:52am
4/16/2012 8:52am
Temor a la Mancha wrote:
This is exertional compartment syndrome, otherwise known as "arm pump." Do not do anything prescribed above except relax and breath and ride more, focusing on relaxing...
This is exertional compartment syndrome, otherwise known as "arm pump." Do not do anything prescribed above except relax and breath and ride more, focusing on relaxing your hands from the very beginning of your moto and using your legs more to pinch the bike and free up your hands a bit. One of the worst things you can do is forearm curls or anything remotely similar. Stretching is good, but ultimately arm pump is mostly attributed to holding on too tight and not breathing properly. Read this... it's all sciency and stuff. Good tips at the very bottom of the page.

http://backontrackphysio.org/page7.htm

It was your first pro race... you were amped up. Totally normal. Learning to relax from the drop of the gate takes time.
Yes, just relax. By all means don't do anything to better condition your arms for the rigor's of motocross.Whistling
dramirez12
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dramirez12 4/16/2012 8:57am
4/16/2012 8:57am
Temor a la Mancha wrote:
This is exertional compartment syndrome, otherwise known as "arm pump." Do not do anything prescribed above except relax and breath and ride more, focusing on relaxing...
This is exertional compartment syndrome, otherwise known as "arm pump." Do not do anything prescribed above except relax and breath and ride more, focusing on relaxing your hands from the very beginning of your moto and using your legs more to pinch the bike and free up your hands a bit. One of the worst things you can do is forearm curls or anything remotely similar. Stretching is good, but ultimately arm pump is mostly attributed to holding on too tight and not breathing properly. Read this... it's all sciency and stuff. Good tips at the very bottom of the page.

http://backontrackphysio.org/page7.htm

It was your first pro race... you were amped up. Totally normal. Learning to relax from the drop of the gate takes time.
newmann wrote:
Yes, just relax. By all means don't do anything to better condition your arms for the rigor's of motocross.Whistling
its not a fitness problem, you know when you are prepared, its just something im doing wrong mentally or breathing...
newmann
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newmann 4/16/2012 9:04am
4/16/2012 9:04am
jeffro503 wrote:
I suffer really bad from arm pump as well.....but I have learned enough through the years that there isn't much ( if anything ) you can...
I suffer really bad from arm pump as well.....but I have learned enough through the years that there isn't much ( if anything ) you can do "off the bike" to help with it. I found that if I ride 2 - 3 times a week.....it usually takes me about 6 weeks for it to go away ( most of it ). Seriously.....I'll have it really bad one weekend.....then the next....it is about 90% gone.

I can't say if it's nerves , diet , bike setup....not really sure.....but it always takes me about 6 weeks to get rid of most of it. I've also learned to take my time getting back into riding instead of trying to push it with weak hands and arms. To many wrecks through the years trying to push it when I couldn't hold on.

My advice.....just keep riding as much as possible , and I'll bet within a few more races after you start to relax.....it'll go away. Good luck.
Since I could rarely get in any practice days between races I had to deal with it off the bike. Getting my ass in the best shape of my life approaching age 40 was the ticket. Now I'm once again a poor physical speciman and trying to go fast last weekend almost killed me.
newmann
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newmann 4/16/2012 9:06am
4/16/2012 9:06am
dramirez12 wrote:
its not a fitness problem, you know when you are prepared, its just something im doing wrong mentally or breathing...
Could it just be going to the gate cold? Is there a second track where you race that you could go spin a warm up lap?
rustytrombone 4/16/2012 9:13am
4/16/2012 9:13am
Temor a la Mancha wrote:
I started using breathe-rite strips about three years ago when racing in Baja. They make a world of difference. I never ride without them. You have...
I started using breathe-rite strips about three years ago when racing in Baja. They make a world of difference. I never ride without them. You have to focus on breathing from the very beginning. Do this in practice. Instead of focusing on riding technique, focus your first couple laps on breathing exercises. Deep breaths. Keep doing this and it will become routine and you won't have to think about it. Breathing properly is critically important. For some reason I get really congested when I exert myself, so using breathe-rite strips helps open up my nasal passage and makes breathing a little easier.

Make sure to get the super sticky ones and pick up some alcohol face wipes to wipe off the grease form your nose before applying the breathe-rite strip, otherwise they will eventually peel off.
THat's why I started using the Breathe-Rite, because I get congested too. But they really do make a world of difference for me.

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Temor a la Mancha 4/16/2012 9:21am
4/16/2012 9:21am Edited Date/Time 4/16/2012 9:22am
newmann wrote:
Yes, just relax. By all means don't do anything to better condition your arms for the rigor's of motocross.Whistling
Forearm curls or anything artificially related to building up muscle in your forearms, beyond riding, is the absolute worst thing you can do to remedy arm pump. The only appropriate "arm conditioning" is riding a lot, breathing and using proper technique to minimize the strain on your arms and hands (i.e. balance, squeezing your bike, etc...). I'm willing to bet you can reduce arm pump a lot more effectively by strengthening your core and learning to breath properly than hitting the gym. This is well documented, well proven science. Forearm curls are snake oil and the opposite thing you should be doing... at least for someone who is trying to race at the pro level. Cardio and endurance also helps tremendously. Blood flow and oxygen is critically important.
jeffro503
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jeffro503 4/16/2012 9:23am
4/16/2012 9:23am
jeffro503 wrote:
I suffer really bad from arm pump as well.....but I have learned enough through the years that there isn't much ( if anything ) you can...
I suffer really bad from arm pump as well.....but I have learned enough through the years that there isn't much ( if anything ) you can do "off the bike" to help with it. I found that if I ride 2 - 3 times a week.....it usually takes me about 6 weeks for it to go away ( most of it ). Seriously.....I'll have it really bad one weekend.....then the next....it is about 90% gone.

I can't say if it's nerves , diet , bike setup....not really sure.....but it always takes me about 6 weeks to get rid of most of it. I've also learned to take my time getting back into riding instead of trying to push it with weak hands and arms. To many wrecks through the years trying to push it when I couldn't hold on.

My advice.....just keep riding as much as possible , and I'll bet within a few more races after you start to relax.....it'll go away. Good luck.
newmann wrote:
Since I could rarely get in any practice days between races I had to deal with it off the bike. Getting my ass in the best...
Since I could rarely get in any practice days between races I had to deal with it off the bike. Getting my ass in the best shape of my life approaching age 40 was the ticket. Now I'm once again a poor physical speciman and trying to go fast last weekend almost killed me.
Don't get me wrong Newmann.....fitness ( for me ) is a huge +.....it's almost everything. Just this past summer before i got back on the bike coming out of the winter months I had myself in good enough shape that I could barely break a sweat on the bike. My fitness was good , but I couldn't ride hard enough to break a sweat.....my arms would give out. So yeah.....I am a firm believer in the fitness thing.....but as far as arm pump goes , there are things like what you mentioned that help.....but actually riding has always been the "secret" for me. I don't think anything in a gym can get rid of arm pump like what riding does.

I will admit.....I have suffered from arm pump worse than just about anyone I know. Not really sure why......but I know it's a great feeling when it finally subsides.
tapkawiman
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tapkawiman 4/16/2012 9:31am
4/16/2012 9:31am
I wouldnt be so quick to say its not a fitness problem(or atleast a contributor)

The question of I have bad arm pump is a loaded question with so many variables its rediculous. It could be anything from, what exercises you do and when, your diet, what cardio you are doing and when, your diet, your bike, lack of seat time, your riding technique, your mind set before and during the race.

Your going to have to be alot more specific about what and how you prepare for a race other wise your just guessing.
Katoom72
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Katoom72 4/16/2012 9:56am
4/16/2012 9:56am
You clearly need skullcandy headphones to get into the groove. The pro's use em and they go fast so that's the key!!!!!!
Katoom72
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Katoom72 4/16/2012 9:57am
4/16/2012 9:57am
jeffro503 wrote:
Don't get me wrong Newmann.....fitness ( for me ) is a huge +.....it's almost everything. Just this past summer before i got back on the bike...
Don't get me wrong Newmann.....fitness ( for me ) is a huge +.....it's almost everything. Just this past summer before i got back on the bike coming out of the winter months I had myself in good enough shape that I could barely break a sweat on the bike. My fitness was good , but I couldn't ride hard enough to break a sweat.....my arms would give out. So yeah.....I am a firm believer in the fitness thing.....but as far as arm pump goes , there are things like what you mentioned that help.....but actually riding has always been the "secret" for me. I don't think anything in a gym can get rid of arm pump like what riding does.

I will admit.....I have suffered from arm pump worse than just about anyone I know. Not really sure why......but I know it's a great feeling when it finally subsides.
I get it after 3 laps, to a degree where i can't hold my handlebars anymore and i can't even open my bottle of water after it.
tapkawiman
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tapkawiman 4/16/2012 9:59am
4/16/2012 9:59am Edited Date/Time 4/16/2012 9:59am
I will say I saw more skullcandy headphones at New Orleans SX than at Best Buy...
huck
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huck 4/16/2012 10:01am
4/16/2012 10:01am
You're racing "pro" class and getting on a moto message board asking for advice about arm pump?
rustytrombone 4/16/2012 10:06am
4/16/2012 10:06am
huck wrote:
You're racing "pro" class and getting on a moto message board asking for advice about arm pump?
In all fairness, it is Costa Rica.
MISFIT442
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MISFIT442 4/16/2012 10:26am
4/16/2012 10:26am Edited Date/Time 1/18/2014 11:17am
666
onetimepost
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onetimepost 4/16/2012 10:33am
4/16/2012 10:33am
"Arm pump" takes place when the blood flow entering your arms is greater than the amount of the blood flow out, this creates a backlog of pressure … so my theory is that you should re-direct your blood flow somewhere else. And what better than an erection that we could call "dick pump". So 5 minutes before your moto, log onto some porn website and attached a photo of boobies on your handlebar, so the erection will last the whole moto. You may also want to try Viagra (last longer, might be an option for hare scrambles) … Problem solved. Cool
steedmills 4/16/2012 10:35am
4/16/2012 10:35am Edited Date/Time 5/3/2012 8:32am
MISFIT442 wrote:
666
.
Dirty Britches 4/16/2012 11:00am
4/16/2012 11:00am
if you are taking creatine, stop.

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