What are y’all doing for arm pump?

Blackjack31
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Blackjack31
Edited Date/Time 3/26/2019 4:55pm
Just curious to see what everybody is doing for arm pump. I do cardio 3 times a week and as far as my cardio vascular endurance goes I’m good. My breathing never gets heavy but my right arm and hand will hurt and get to where I can’t move it and it’s popping off the bar.
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rehan53
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rehan53 3/25/2019 8:34am
3/25/2019 8:34am
I jerk off A LOT.
28
mattyhamz2 3/25/2019 8:35am
3/25/2019 8:35am
Ride more and stop holding on with death grip.
1
opyguy
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opyguy 3/25/2019 8:35am
3/25/2019 8:35am
agreed with above.
52 year old vet C, you just have to keep riding.
easy to say, hard to do, but grip w/your knees and hold loosely on the bars.
1
Boomslang 3/25/2019 8:35am
3/25/2019 8:35am
You'd be extremely wealthy If you found the magic cure...

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Cortami79
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Cortami79 3/25/2019 8:36am
3/25/2019 8:36am
Had a surgery on them and it helped drastically. That + improving riding style and technique
whateversclever69 3/25/2019 8:39am
3/25/2019 8:39am
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
2
fourfourone
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fourfourone 3/25/2019 8:43am
3/25/2019 8:43am
grip with your knees. keep the grip on the handle bars light.
2
kb228
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kb228 3/25/2019 8:43am
3/25/2019 8:43am
Lean back while braking, lean forward while accelerating, squeeze with knees to support your upper body. Most importantly, hold on looser.

In short, the more you ride and improve your technique the less pump you get.
3
ProbablyDave 3/25/2019 8:49am
3/25/2019 8:49am
Cardio and proper technique. Feather grip as much as you can, and use those knees!
Blackjack31
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Blackjack31 3/25/2019 9:02am
3/25/2019 9:02am
rehan53 wrote:
I jerk off A LOT.
I think that’s what is making it worse. It’s only my right arm that’s pumping up lol
kkawboy14
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kkawboy14 3/25/2019 9:03am
3/25/2019 9:03am
Riding less and slower!
cody41
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cody41 3/25/2019 9:18am
3/25/2019 9:18am
Riding technique
Titan1
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Titan1 3/25/2019 9:25am
3/25/2019 9:25am Edited Date/Time 3/25/2019 9:27am
Proper Breathing (consistent breaths the entire time you're riding...don't hold your breath. even if you think you're breathing right, I'd almost guarantee that in a technical section or any area you aren't comfortable, or in a battle you're holding your breath).
Proper Technique (proper body position, hold yourself on the bike with your legs, not your hands, etc. breathing, riding loose).
Riding loose (loose shoulders, loose elbows, loose wrists, loose grip)
Proper Nutrition
Cardio.
Seat Time

If you can ride around at a slow comfortable pace and not get arm pump, then its not a medical issue that needs surgery. If you only get it when you're trying to go fast, then its a technique/fitness/nutrition/breathing problem that can only be fixed with lots and lots of practice.

Slow down-as slow as you need to to use perfect technique-and ride that way until proper technique because second nature/muscle memory...then gradually pick up your pace an the speed will come.

Start working on your cardio...core strength and leg strength (proper technique takes a lot of leg and core strength--I'm a huge fan of P90X), eliminate sugar from your diet, etc. etc. etc.
2
MikeJones
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MikeJones 3/25/2019 9:26am
3/25/2019 9:26am
Couple beers between motos seems to do the trick
1
chewy4063
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chewy4063 3/25/2019 9:27am
3/25/2019 9:27am
whateversclever69 wrote:
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This...
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go ride.

3
mark_swart
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mark_swart 3/25/2019 9:34am
3/25/2019 9:34am
whateversclever69 wrote:
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This...
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
chewy4063 wrote:
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go...
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go ride.

So true!! I will watch guys warm their bikes up for 10 minutes, but not do a single thing to warm up their bodies. It cracks me up - and the older we get, the more important that warm up becomes.

OP - i think you really need to focus on relaxing your hands and repositioning them when you can. In the air is a good place to breathe and relax a little. Numbness seems to be an indicator of death grip, I have the same thing happen sometimes and have to remind myself to relax and regrip.
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Titan1
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Titan1 3/25/2019 9:43am
3/25/2019 9:43am
whateversclever69 wrote:
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This...
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
How do you jog, in shorts and running shoes, 5-7 minutes before your moto, then have time to get changed into your gear, and make it to the line before the gate drops?
2
Blackjack31
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Blackjack31 3/25/2019 10:04am
3/25/2019 10:04am
whateversclever69 wrote:
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This...
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
chewy4063 wrote:
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go...
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go ride.

mark_swart wrote:
So true!! I will watch guys warm their bikes up for 10 minutes, but not do a single thing to warm up their bodies. It cracks...
So true!! I will watch guys warm their bikes up for 10 minutes, but not do a single thing to warm up their bodies. It cracks me up - and the older we get, the more important that warm up becomes.

OP - i think you really need to focus on relaxing your hands and repositioning them when you can. In the air is a good place to breathe and relax a little. Numbness seems to be an indicator of death grip, I have the same thing happen sometimes and have to remind myself to relax and regrip.
It’s woods racing so I can’t relax in the air. I have noticed that my first lap will be good, then my 2nd is terrible because of arm pump. I used to run before the races and it did help but I didn’t think it helped that much. I’ll run before the race this weekend all see how it goes.
Boomslang 3/25/2019 10:06am
3/25/2019 10:06am
A good proper warm up on either of these will help big time, the downside is having to drag it to the track on race day.


1998CR_125
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1998CR_125 3/25/2019 10:15am
3/25/2019 10:15am
whateversclever69 wrote:
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This...
Something that helps me out is bringing running shoes and shorts to the track. Go for a light jog for 5-7 minutes before a moto. This gets the circulation flowing and the blood vessels functioning for exertion. The blood is less likely to stay put in your forearms and you’re less likely to pump up. This is also why you pump up your first ride of the day and not as much the 2nd and 3rd time out.

Also, concept 2 rower.
chewy4063 wrote:
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go...
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go ride.

Call me stupid but I usually put in 2-3 full sprint laps then take a break, then go back out and almost never get arm pump during my second run
mark_swart
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mark_swart 3/25/2019 10:27am
3/25/2019 10:27am
chewy4063 wrote:
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go...
This is huge. I see just about no one warming up before riding. Do a light jog or some jumping jacks etc. then STRETCH and go ride.

mark_swart wrote:
So true!! I will watch guys warm their bikes up for 10 minutes, but not do a single thing to warm up their bodies. It cracks...
So true!! I will watch guys warm their bikes up for 10 minutes, but not do a single thing to warm up their bodies. It cracks me up - and the older we get, the more important that warm up becomes.

OP - i think you really need to focus on relaxing your hands and repositioning them when you can. In the air is a good place to breathe and relax a little. Numbness seems to be an indicator of death grip, I have the same thing happen sometimes and have to remind myself to relax and regrip.
Blackjack31 wrote:
It’s woods racing so I can’t relax in the air. I have noticed that my first lap will be good, then my 2nd is terrible because...
It’s woods racing so I can’t relax in the air. I have noticed that my first lap will be good, then my 2nd is terrible because of arm pump. I used to run before the races and it did help but I didn’t think it helped that much. I’ll run before the race this weekend all see how it goes.
Aah, ok. Then I guess I would just try to be mindful of my grip - gripping across the palm and not death grip. I know that easing into it and not going full out right off the bat would probably help, but if you are racing that probably isn't an option. Fork setup is important too.if I was woods riding I would want them super plush.
Evoracer
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Evoracer 3/25/2019 10:35am
3/25/2019 10:35am
140 reps, each hand, twice daily. No arm pump, ever.


2
Falcon
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Falcon 3/25/2019 10:37am
3/25/2019 10:37am
Good bar bend, soft grips, and run the levers a little higher. That was the magic setup for me.
TedNugent
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TedNugent 3/25/2019 11:17am
3/25/2019 11:17am
After 21 rounds of chemo my arm pump seems to be getting worse. I’m blaming it on not going to the gym the past 3 months. When I was doing cardio 5 times a week I never got it, now I load my bike on the trailer and I get it.
1
VetMX.com
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VetMX.com 3/25/2019 11:25am
3/25/2019 11:25am
1 aspirin 30 minutes before riding usually on the way to the track. Now your heart pumps thinner blood so it moves the oxygen better. Works every time.
mattyhamz2 3/25/2019 11:28am
3/25/2019 11:28am
Kennyfreemoney wrote:
[img]https://66.media.tumblr.com/tumblr_lgvv5cKlQM1qf5b2bo1_500.jpg[/img] Green Nail Polish


Green Nail Polish
Helps reduce armpump and cuts down vibration from the bars.
1
brapgod69
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brapgod69 3/25/2019 11:38am
3/25/2019 11:38am
I bought some new Mika bars and they seem to helped a ton
coastlinecascot 3/25/2019 12:06pm
3/25/2019 12:06pm
Watch ryan,Hughes Instagram videos, Proper technique, setup your bike correctly and grip with your knees.
1

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