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The root cause of arm pump is somewhat genetic and based on lifestyle choices off the bike, which is the reason why certain things work for certain people and not for others. Of course in general, riding technique is important and helps as does seat time. Don't discount the physical differences from person to person and how that impacts arm pump though is my point.
There are plenty of professional riders with excellent riding technique, great diet, dialed in fitness, ride multiple times a week on the best equipment etc. that still suffer from arm pump at times.
Do not do any grip strength training where you do reps. It will give you larger forearm muscles and give you more arm pump. Been there done that.
If you want to have stronger grip you just do dead hangs for as long as possible a few times but I doubt that's your issue.
If you do a lot of gym typical strength and bodybuilding style I would think your issue is to big forearm muscles already. The arms pumps up and the blood gets trapped in the arms.
Do mostly core, legs and back in the gym. Use straps for those exercises like deadlifts and rows and stuff to avoid using your forearms to much.
Eat potatoes and meat instead of rice, pizza, pasta and such carbloaded foods before riding and your arms will pump up less and you will have better circulation in your arms.
Funny thing, I was just talking to my nephew about this. He and I are going to race the team Day in The Dirt and although I still ride some dual sport stuff, track riding is a different animal. He was Kurt Caselli,s mechanic and he said one of the first things Kurt did when DeCoster came on board was to ask him about arm pump and what to do, DeCoster simply said "ride your bike more, that's how you get over arm pump". So there ya go. I'll be riding once every weekend from now until race weekend and maybe, just maybe I'll get arm pump in 2 laps instead of a half lap !
What I did to help remedy arm pump:
1. Cardio Training and light strength training
2. Hydration
3. Proper warm up and stretching before I even get on the bike. Stretch more after my warm up moto.
4. Of course looking up, smooth throttle, bike setup, etc. all make a difference.
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Things is I expect we all have a very well known practice track which we feel totally at home at, in typical conditions I can ride my local track for as long as I like at hard effort, maybe 30 mins I’ll get dehydrated & will stop, but there is no arm Pump issues slowing me.
then another day at a newer track that’s been heavily watered, unusual lines & lots of new timing to learn & will pump up In a few laps.
it’s always technique & timing from my experiences. Sometimes we just run out of talent.
It is super fun and it strengthens all of the muscles in your hands around your fingers and grip strength endurance.
Sometimes you just have to get use to riding with it.
Thanks for all the tips guys! I always used pillow tops back when I raced so that’s what I have on my bikes now. I have large hands so I figured they would be better for me… plus they are super grippy which I thought would help.
As far as weight lifting goes… I’m sure that’s probably one of my main issues. Unfortunately I think I’d have a hard time giving that up as that’s what I’ve mainly been doing in my years away from motocross, and it’s about the only thing I do during the winter months here. I wish there was some way I could have my cake and eat it too ya know..
I will try stretching more before I ride and maybe look into to some supplements… I’ve heard potassium and magnesium are helpful? I know my form and the way I ride the bike is probably far from perfect but I made it work for me before.
I’m just very frustrated I’m not seeing much of an improvement in my endurance, and definitely not anywhere near where I’d like to be. I definitely need to ride more too, 10 hours over the course of three months isn’t going to get me back in shape. Hopefully I can start earlier next season and ride more early on and have a more successful year.
That was always my thought process. You're essentially teaching your arms to pump up by doing direct forearm work.
This is exactly right.
What do you do to train to run 10 miles? Eat asprin? Bananas? Relax? Yada yada..... no, you run. You run to train to run. It's actually that simple.
Ride to train for riding. Ride a lot. You ride.
Definitely seems to be more of an issue for people coming back to riding after a hiatus, and part of that is trying to get back up to your old pace (or as close as you can) too quickly.
Need to ease back into it and get more saddle time than trying hot laps.
i feel like if you rode a lot back in the day it’s easy to get over your skis in terms of what your body can take.
End up trying to be mindful of your technique but it all goes out the window when you tense up the first time it gets squirly, and then your arms lock up from taking over from your legs, which end up letting go of the bike.
id say just slow it up until you’re ready to pick up the pace.
That’s just not what you see in reality thou is it. Take a ex go rider for example, 10 years off the bike, then take him to a club race where regular goes are riding twice a week, who’s going to pump up more ?
Its. A Skill based sport, yes riding more can help but only if your improving your skills with it, so many average guys just carry on riding the same bad habits & make no improvements.
There’s one reason you get arm pump. You’re holding on too tight.
I know this is correct because I suffered from severe arm pump for years. Could only ride 1 lap. Roger Decoster is right. The problem is that most people won't put in the work. If you're in shape you can hold on as tight as you want. Ride as aggressive as you want. If you're getting arm pump in 1 or 2 laps sorry to tell you that you just aren't in shape.
Magnesium oil applied on the forearms also helps.
I tried this☝️ definitely helped me big time! Great advice in this thread👍
Eat better and do pull ups/bar dips. I used to ride more than I do now and ate halfway decent and I’d get arm pump but now that I don’t eat any bread or anything that processed I have zero arm pump. Unfortunately now I have some cubital tunnel going on where my hands go numb sometimes but that’s a nerve issue.
It is a tough question to answer, because I feel the answer is different for most people.
For me it comes down to aerobic fitness and being comfortable on the bike.
I started using Troll Training last year at this time and had zero issues with arm pump this past season.
50 year old slow A guy.
Pit Row
You hit the nail on the head. 10 hours over 3 months is simply not enough to build any kind of endurance in any sport. To give you an idea, in cycling, to be competitive at a local level you need to be riding 10 hours a week minimum. To compete at a national level you're looking at 20 hours a week (and the right genetics).
Stop drinking alcohol and other shit foods. My arm pump improved, along with every single aspect of my life.
So how come there are fat out of shape guys that can haul ass ?
Motocross is more mental then it is physical outside of pro level, just look how fast top Vets are, experience counts for a lot.
If its happening as quick as 1 lap, its definitely your body position.I came back hard in my early 30s. I really restarted my whole riding style, I slowed way down(went back to the vet track) and focused on the basics that motoacademy and mxfactory teach, gripping with legs doesnt do shit if the rest of your body position is off.
Being on balls of feet, Knee grip, Chin over bars(this really takes the weight off your arms), feet on pegs(as much as possible), Hips back and chest low. When I really put it all together the first thing i noticed was I did not get arm pump anymore. My cardio and legs would give up before my arms did. Now I only get it if Im pushing real hard(90%+) and I assume thats because my form is going to shit. If I ride at 70-80% my arms never get inflated.
i recommend both those guys mentioned above for technique work. hope this helps
I don't have arm pump, my arms have never been sore. But my hands go almost numb, the part between my thumb and finger where the grip is just kills like 2 laps in. Any track, any bike. I work with my hands all day too, I have either a hammer or nailgun in my hands all day. Anyone have an idea for that?
Sounds like you’ve got an over use injury, like a strained ligament or tendon from hours of handing work tools etc
Motocross is just triggering it.
The best way to get rid of arm pump is what most don’t want to hear, by putting miles, and miles on either your running shoes, or your cycling shoes.
You can have flawed technique and be fine if you lengthen the time and effort it takes for you to reach the anaerobic zone.
My rt arm shoulder to wrist pumps up. Left not at all & I,m constantly clutching. It’s from a lot of tendinitis on the rear of the shoulder & a larger area all the way around the shoulder blade, even the muscle on the side, biceps tendon is flared up bad too. The 28-39 hr days 7 days a week for months straight basically ovr worked it to extremes. I stand a lot & hv great body position. 2nd lap it’s pumped up bad. A injection in the joint in Feb did nothing. So I do 4 lappers
The only cure is to build up arm muscles like our hero's!
i get the same, a pre ride dose of advil really helps. Ice pack at the track if it gets bad..usually after the first flair up I dont get it again that day, but the first time def hurts.
Do your hands go numb other times? At night in bed? Carpal tunnel made my hands go numb. It took surgery to fix it. I work with my hands too
I'll try the advil
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