What are y’all doing for arm pump?

slideways
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slideways 3/25/2019 3:28pm
3/25/2019 3:28pm
Meatloafs ready. I’m out
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slideways
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slideways 3/25/2019 3:31pm
3/25/2019 3:31pm Edited Date/Time 3/25/2019 4:03pm
Ron_Shuler wrote:
The Concept 2 rower has fixed my issues with arm pump and it has improved my grip too
1
Titan1
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Titan1 3/25/2019 3:32pm
3/25/2019 3:32pm
aees wrote:
Again, Zach Osborne should have just fixed his technique instead of going under surgery. Eli tomac 2017 first rounds until they fixed the suspension. So no...
Again, Zach Osborne should have just fixed his technique instead of going under surgery. Eli tomac 2017 first rounds until they fixed the suspension.

So no, technique is not the solution. It depends.
Titan1 wrote:
There are times when its a legit medical issue...and those RARE times can only be fixed by surgery. There are times when something is off on...
There are times when its a legit medical issue...and those RARE times can only be fixed by surgery. There are times when something is off on the bike and its messing with our confidence...But for 99.9% of riders...its a poor technique problem...magnified by being out of shape (it take a lot of core and leg strength to ride with proper technique).
aees wrote:
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a...
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a couple of minutes in are typically cardio related.

If it was not, 99.9 of all riders that suffers from arm pump would not get rid of it by riding or training cardio more, but they do. They dont change their technique.
It isn't a grip strength and only partially a cardio thing...its a gripping the handle bars to tight thing...its a physiological condition. If you don't grip the bars to tight, if you breath properly (both of which are only possible if you use proper technique) you won't get arm pump. Says science.

Do most people that struggle with arm pump get it when are cruising around the track without a care in the world, not trying to go fast, or do they get it when they are pushing themselves? Try to go as fast as they can? When they are in a battle on the track? Or trying a new technical section? Etc.? It's the later...think why that is?

If you get arm pump sitting on your bike on the stand or just cruising around...then you've got a medical issue that you need to get mixed with surgery.
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slideways
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slideways 3/25/2019 3:33pm
3/25/2019 3:33pm Edited Date/Time 3/25/2019 4:04pm

The Shop

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aees
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aees 3/25/2019 3:35pm
3/25/2019 3:35pm
Titan1 wrote:
I disagree...even on sand, you don't need a strong grip to stay on the bike IF proper technique is used. Our legs hold us on the...
I disagree...even on sand, you don't need a strong grip to stay on the bike IF proper technique is used.

Our legs hold us on the bike, our core supports our upper body...our arms and hands just steer the bike.

Watch this video (this technique makes a huge difference in so many ways...its so helpful):

https://youtu.be/QBYTju5TtC4
aees wrote:
Again, that is so basic for me. I grip with my knees to the extent that i go through 3 side panels on my bike per...
Again, that is so basic for me. I grip with my knees to the extent that i go through 3 side panels on my bike per year, rub holes in them. Still get arm pump if i do to much rowing or setup my suspension wrong, or tilt my handlebar to much forward.

You can grip all you want with then knees, there is no way you are holding on to the bike if you let go of the handlebars during acceleration, and there is no way you can go through braking bumps without actually holding the handlebar.
Titan1 wrote:
There is more to proper technique that just "squeezing the bike with your knees"... Breathing is another important part. And I'm not saying you don't have...
There is more to proper technique that just "squeezing the bike with your knees"...

Breathing is another important part.

And I'm not saying you don't have to hold on to the handle bars...but you don't need a ton of grip strength to accelerate hard, or to go through breaking bumps (ask Ken Roczen)...and if you are squeezing the bars so tight that your arms are pumping up, then you are using improper technique and compensating with your grip.
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from.

That is why people in general get more arm pump on 450 then 250, and also when they ride with sand tires compared to normal mid softs. Because the bike are pulling so much harder and there is no way to compensate that by just squeezing more.

Again, if it was technique related arm pump would not go away by getting more hours in the saddle, or be coming back every spring, or coming when you dont ride enough. Because you dont have neither enough grip strength or cardio.
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aees
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aees 3/25/2019 3:38pm
3/25/2019 3:38pm
Titan1 wrote:
There are times when its a legit medical issue...and those RARE times can only be fixed by surgery. There are times when something is off on...
There are times when its a legit medical issue...and those RARE times can only be fixed by surgery. There are times when something is off on the bike and its messing with our confidence...But for 99.9% of riders...its a poor technique problem...magnified by being out of shape (it take a lot of core and leg strength to ride with proper technique).
aees wrote:
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a...
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a couple of minutes in are typically cardio related.

If it was not, 99.9 of all riders that suffers from arm pump would not get rid of it by riding or training cardio more, but they do. They dont change their technique.
Titan1 wrote:
It isn't a grip strength and only partially a cardio thing...its a gripping the handle bars to tight thing...its a physiological condition. If you don't grip...
It isn't a grip strength and only partially a cardio thing...its a gripping the handle bars to tight thing...its a physiological condition. If you don't grip the bars to tight, if you breath properly (both of which are only possible if you use proper technique) you won't get arm pump. Says science.

Do most people that struggle with arm pump get it when are cruising around the track without a care in the world, not trying to go fast, or do they get it when they are pushing themselves? Try to go as fast as they can? When they are in a battle on the track? Or trying a new technical section? Etc.? It's the later...think why that is?

If you get arm pump sitting on your bike on the stand or just cruising around...then you've got a medical issue that you need to get mixed with surgery.
If it was technique, people would not get arm pump back every time they lay of the riding some, change handlebars, ride to stiff suspension etc.
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Titan1
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Titan1 3/25/2019 3:48pm
3/25/2019 3:48pm
aees wrote:
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a...
You are putting all arm pump in the same category which is wrong. Arm pump after a few corners are grip strength related, arm pump a couple of minutes in are typically cardio related.

If it was not, 99.9 of all riders that suffers from arm pump would not get rid of it by riding or training cardio more, but they do. They dont change their technique.
Titan1 wrote:
It isn't a grip strength and only partially a cardio thing...its a gripping the handle bars to tight thing...its a physiological condition. If you don't grip...
It isn't a grip strength and only partially a cardio thing...its a gripping the handle bars to tight thing...its a physiological condition. If you don't grip the bars to tight, if you breath properly (both of which are only possible if you use proper technique) you won't get arm pump. Says science.

Do most people that struggle with arm pump get it when are cruising around the track without a care in the world, not trying to go fast, or do they get it when they are pushing themselves? Try to go as fast as they can? When they are in a battle on the track? Or trying a new technical section? Etc.? It's the later...think why that is?

If you get arm pump sitting on your bike on the stand or just cruising around...then you've got a medical issue that you need to get mixed with surgery.
aees wrote:
If it was technique, people would not get arm pump back every time they lay of the riding some, change handlebars, ride to stiff suspension etc.
Part of proper technique is riding loose on the bike (loose hips, loose shoulders, loose elbows, loose wrists, loose grip) and proper breathing. So its natural that when someone comes back from not riding for a long time, or if they change handlebars, or if their suspension is to stiff that they won't be relaxed on the bike...and they'll tighten up not breath correctly...and as a result they'll get arm pump until they get used to things.

I'm a mid pack Vet A rider (38 years old)...as a vet rider with 4 kids (going in a million different directions), a wife, a mortgage, full time job, etc etc...plus living in Utah where the earth is covered in snow most of the winter...I don't get out as often as I'd like. I'll absolutely pump up the first ride back, or for the first 30/40 minutes of riding. Eventually, I'll get settled in, relax, loosen up, and the arm pump goes away, and I'm good to go.

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Titan1
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Titan1 3/25/2019 3:51pm
3/25/2019 3:51pm
aees wrote:
Again, that is so basic for me. I grip with my knees to the extent that i go through 3 side panels on my bike per...
Again, that is so basic for me. I grip with my knees to the extent that i go through 3 side panels on my bike per year, rub holes in them. Still get arm pump if i do to much rowing or setup my suspension wrong, or tilt my handlebar to much forward.

You can grip all you want with then knees, there is no way you are holding on to the bike if you let go of the handlebars during acceleration, and there is no way you can go through braking bumps without actually holding the handlebar.
Titan1 wrote:
There is more to proper technique that just "squeezing the bike with your knees"... Breathing is another important part. And I'm not saying you don't have...
There is more to proper technique that just "squeezing the bike with your knees"...

Breathing is another important part.

And I'm not saying you don't have to hold on to the handle bars...but you don't need a ton of grip strength to accelerate hard, or to go through breaking bumps (ask Ken Roczen)...and if you are squeezing the bars so tight that your arms are pumping up, then you are using improper technique and compensating with your grip.
aees wrote:
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from. That is why people in...
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from.

That is why people in general get more arm pump on 450 then 250, and also when they ride with sand tires compared to normal mid softs. Because the bike are pulling so much harder and there is no way to compensate that by just squeezing more.

Again, if it was technique related arm pump would not go away by getting more hours in the saddle, or be coming back every spring, or coming when you dont ride enough. Because you dont have neither enough grip strength or cardio.
You don't necessarily compensate for acceleration by squeezing more, you compensate for that by leaning into the attack position more (bending more at the waste which moves your head more towards the front fender, but keeping your knees behind the foot pegs...aka: leaning into the acceleration).
aees
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aees 3/25/2019 4:02pm
3/25/2019 4:02pm
Titan1 wrote:
There is more to proper technique that just "squeezing the bike with your knees"... Breathing is another important part. And I'm not saying you don't have...
There is more to proper technique that just "squeezing the bike with your knees"...

Breathing is another important part.

And I'm not saying you don't have to hold on to the handle bars...but you don't need a ton of grip strength to accelerate hard, or to go through breaking bumps (ask Ken Roczen)...and if you are squeezing the bars so tight that your arms are pumping up, then you are using improper technique and compensating with your grip.
aees wrote:
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from. That is why people in...
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from.

That is why people in general get more arm pump on 450 then 250, and also when they ride with sand tires compared to normal mid softs. Because the bike are pulling so much harder and there is no way to compensate that by just squeezing more.

Again, if it was technique related arm pump would not go away by getting more hours in the saddle, or be coming back every spring, or coming when you dont ride enough. Because you dont have neither enough grip strength or cardio.
Titan1 wrote:
You don't necessarily compensate for acceleration by squeezing more, you compensate for that by leaning into the attack position more (bending more at the waste which...
You don't necessarily compensate for acceleration by squeezing more, you compensate for that by leaning into the attack position more (bending more at the waste which moves your head more towards the front fender, but keeping your knees behind the foot pegs...aka: leaning into the acceleration).
Sure, basics. Try take one hand of the bars next time and accelerate the same amount, and will see you on the ground.
olds cool
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olds cool 3/25/2019 4:05pm
3/25/2019 4:05pm
Hold on Loosely
Don’t let go
If you cling too tightly
You’re gonna lose control...

Tongue
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olds cool
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olds cool 3/25/2019 4:06pm
3/25/2019 4:06pm Edited Date/Time 3/25/2019 4:07pm
Sorry, double clutched the submit button!
Squirrelings 3/25/2019 4:07pm
3/25/2019 4:07pm
Fuel experts, arm pump experts, what's next?
Titan1
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Titan1 3/25/2019 4:08pm
3/25/2019 4:08pm
aees wrote:
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from. That is why people in...
You dont need a ton, but you need enough grip strength, something people that rider 200h per year rarely suffer from.

That is why people in general get more arm pump on 450 then 250, and also when they ride with sand tires compared to normal mid softs. Because the bike are pulling so much harder and there is no way to compensate that by just squeezing more.

Again, if it was technique related arm pump would not go away by getting more hours in the saddle, or be coming back every spring, or coming when you dont ride enough. Because you dont have neither enough grip strength or cardio.
Titan1 wrote:
You don't necessarily compensate for acceleration by squeezing more, you compensate for that by leaning into the attack position more (bending more at the waste which...
You don't necessarily compensate for acceleration by squeezing more, you compensate for that by leaning into the attack position more (bending more at the waste which moves your head more towards the front fender, but keeping your knees behind the foot pegs...aka: leaning into the acceleration).
aees wrote:
Sure, basics. Try take one hand of the bars next time and accelerate the same amount, and will see you on the ground.
So you think holding on the bars is the same thing as gripping them? Come on...
Langhammx 3/25/2019 7:48pm
3/25/2019 7:48pm Edited Date/Time 3/25/2019 7:49pm
Ok, I use to suffer from really bad arm pump. I’m far from having perfect form or technique, but I do try and work on this when I ride.

Most will call the 4arm strong a gimmick or snake oil, but I decided to give it a shot. (No, I didn’t pay for it), but I wanted to give it an honest try after talking to a couple well known pros that were using it. Yes... there are several pros that still use this device and it WORKS. Go ahead and talk smack, but until you’ve really tried it, you won’t know.
I don’t endorse it or try and convince anyone to use it, but I can say 100% that it worked for me.
The same thing can be done with a deep massage to the arms, but who has time for that ? For what it’s worth, it’s an option....
TbonesPop 3/25/2019 9:03pm
3/25/2019 9:03pm
aees wrote:
Sure, basics. Try take one hand of the bars next time and accelerate the same amount, and will see you on the ground.
That's actually a training technique for reducing arm pump. Stand up, squeeze with your feet and legs (I don't "squeeze knees", I point toes inward which naturally pushes the knees together and I focus on squeezing my feet to hold on to the bike). As for taking hand off the bike and accelerating: do the following: stand up, take your left hand off the grip, and accelerate leaning forward. The key is to train your technique to lean into the acceleration thus using the foot pegs to push you forward as opposed to hanging on to the bars. Then do the same with deceleration, lean back a little and let the foot pegs push you back. I do it as a technique training all the time. Ride through your feet. Do it all with left hand off the grip. Great training drill.
2
TbonesPop 3/25/2019 9:04pm
3/25/2019 9:04pm
Langhammx wrote:
Ok, I use to suffer from really bad arm pump. I’m far from having perfect form or technique, but I do try and work on this...
Ok, I use to suffer from really bad arm pump. I’m far from having perfect form or technique, but I do try and work on this when I ride.

Most will call the 4arm strong a gimmick or snake oil, but I decided to give it a shot. (No, I didn’t pay for it), but I wanted to give it an honest try after talking to a couple well known pros that were using it. Yes... there are several pros that still use this device and it WORKS. Go ahead and talk smack, but until you’ve really tried it, you won’t know.
I don’t endorse it or try and convince anyone to use it, but I can say 100% that it worked for me.
The same thing can be done with a deep massage to the arms, but who has time for that ? For what it’s worth, it’s an option....
Agreed. People make fun of it but it helps/works for sure.
1
Rab
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Rab 3/25/2019 9:33pm
3/25/2019 9:33pm
So many “Aldon Bakers” in here lol
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ctbale
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ctbale 3/26/2019 2:41am
3/26/2019 2:41am
Rab wrote:
So many “Aldon Bakers” in here lol
Thinking the same thing

Correct answer:


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Pit Row

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aees
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aees 3/26/2019 2:58am
3/26/2019 2:58am
aees wrote:
Sure, basics. Try take one hand of the bars next time and accelerate the same amount, and will see you on the ground.
TbonesPop wrote:
That's actually a training technique for reducing arm pump. Stand up, squeeze with your feet and legs (I don't "squeeze knees", I point toes inward which...
That's actually a training technique for reducing arm pump. Stand up, squeeze with your feet and legs (I don't "squeeze knees", I point toes inward which naturally pushes the knees together and I focus on squeezing my feet to hold on to the bike). As for taking hand off the bike and accelerating: do the following: stand up, take your left hand off the grip, and accelerate leaning forward. The key is to train your technique to lean into the acceleration thus using the foot pegs to push you forward as opposed to hanging on to the bars. Then do the same with deceleration, lean back a little and let the foot pegs push you back. I do it as a technique training all the time. Ride through your feet. Do it all with left hand off the grip. Great training drill.
It is great training drill, but as mentioned earlier try and open the throttle as much as you can and would coming out of a corner and do it with one hand on the bar with the correct technique. See you on the ground.

You can maybe open the throttle to around 50% of what you can do sitting down, and 30% standing up. The rest comes from holding on to the bars. It is semantics, but you still need to grip. And again, this is partly why riders typically get more arm pump when riding sand tracks with sand tires and on 450 vs 250. The acceleration out of corners are so much more aggressive since almost no wheel spin occurs.

You can reduce arm pump by correct technique, but if you have a real problem with it, you can't get rid of it.

I think we have to agree to disagree here.
1
Steve125
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Steve125 3/26/2019 6:22am
3/26/2019 6:22am
Concept 2..
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RexEasely 3/26/2019 6:45am
3/26/2019 6:45am
Drink lots of water
Flesh206
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Flesh206 3/26/2019 11:01am
3/26/2019 11:01am Edited Date/Time 3/26/2019 11:02am
I've been doing hammer curls at the gym. Opening season ride was this past Sunday. I'm usually extremely sore everywhere, and tight in the forearms. I HAD ZERO AT 35 years old.
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spimx 3/26/2019 11:47am
3/26/2019 11:47am
Ibuprofen on race day. I usually go hard as soon as I can in practice so I can have maximum time to rest before my race. If I pump up in practice then I take a break it won't come back.
psg119
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psg119 3/26/2019 1:22pm
3/26/2019 1:22pm
I always had a problem with arm pump but never really did anything to fix it. Right before I decided to quit riding I was going to get some taller bars because I had read that that helps if you're a little taller. Has anyone had any help by raising the bar height? The 250 I just bought has the stock bars on it so I was thinking of swapping those out right away if that has a positive effect.
mattyhamz2 3/26/2019 1:26pm
3/26/2019 1:26pm
psg119 wrote:
I always had a problem with arm pump but never really did anything to fix it. Right before I decided to quit riding I was going...
I always had a problem with arm pump but never really did anything to fix it. Right before I decided to quit riding I was going to get some taller bars because I had read that that helps if you're a little taller. Has anyone had any help by raising the bar height? The 250 I just bought has the stock bars on it so I was thinking of swapping those out right away if that has a positive effect.
Honestly man, I've changed bars on most of my bikes. I put the stock Yamaha bend from my 14 450 on my 250 and they feel really good. I don't feel a need to change them out for anything else.
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psg119
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psg119 3/26/2019 1:32pm
3/26/2019 1:32pm
psg119 wrote:
I always had a problem with arm pump but never really did anything to fix it. Right before I decided to quit riding I was going...
I always had a problem with arm pump but never really did anything to fix it. Right before I decided to quit riding I was going to get some taller bars because I had read that that helps if you're a little taller. Has anyone had any help by raising the bar height? The 250 I just bought has the stock bars on it so I was thinking of swapping those out right away if that has a positive effect.
mattyhamz2 wrote:
Honestly man, I've changed bars on most of my bikes. I put the stock Yamaha bend from my 14 450 on my 250 and they feel...
Honestly man, I've changed bars on most of my bikes. I put the stock Yamaha bend from my 14 450 on my 250 and they feel really good. I don't feel a need to change them out for anything else.
Okay, I'll just give it a go and see how they work out. I was hoping that there was some truth to it. If anything I thought it would create less palm pressure under heavy braking and such.
DB97
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DB97 3/26/2019 3:04pm
3/26/2019 3:04pm
Like everyone said there's different reasons. I had terrible arm pump for years no matter how much cardio and training I did. It was so bad after a few laps it was extremely painful borderline compartment syndrome. I was starting to point towards taking creatine as my culprit. I got to meet Aldon and I asked him about it and he said absolutely don't take it. So after a few weeks of stopping that just about cured my problem. I also got a 4 arm strong recently since it's about $100 now and no it's not a magic cure but if you do it everyday it really does loosen your arm up. Main thing is being comfortable as well with bike setup. Pushing your limits when riding definitely causes a potential for arm pump no matter who you are. It's easier to ride slower and stay loose then going as fast as you can making you loose concentration on form and breathing.
Dropbear
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Dropbear 3/26/2019 4:55pm
3/26/2019 4:55pm
What works for me is when I get to the track or morning practice, go as hard as possible for a few laps to feel the pump. Then rest for at least an hour. No more pump for the remainder of the day.
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