Posts
940
Joined
12/14/2010
Location
Webster, WI
US
Edited Date/Time
1/27/2012 2:34pm
So, after a 10+ year hiatus, I am finally back at it. The bike feels good, and so do I...EXCEPT for massive arm pump. I go out and putt the first session to try and get loosened up. When I go out for the second session, my arms pump up after half a lap (1.2 mile laps). I concentrate on breathing a lot but...
Any advice?
Thanks guys!
Any advice?
Thanks guys!
Beyond that, the only thing that really helps is more seat time.
Thanks for the tips guys.
Thanks!
The Shop
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Balls of your feet as much as possible, too.
Good luck.
Some riders (circle which applies to you):
- Grip too tightly and don't relax their arms when riding. They ride stiff. Loosen your grip slightly and relax.
- Have bar set and then grip at an odd angle. If you look at the relationship of bar height, bend, grip and elbow up position, it creates an odd bending angle at the wrist, a near 45o angle bend right at the wrist. Sit on the bike, elbows up, and look at your wrist. It should not be bent to the side. Adaptation of the grip, where you are gripping more with your outer fingers (small, fourth and middle) can fix this.
- Don't grip bike enough with legs, this will allow you to relax your grip
- Don't drink enough water.
- Are in poor condition
- Need to get an early pump-up and then be over it. Pumping up expands the blood vessels in your muscles, like stretching your muscles before you ride. With many people, once you get a good arm pump and recover, you're good for the whole day. So when you go out in your first practice (or before you get to track), get your arms rock solid pumped, then allow to recover and you probably will not pump up again that day since your blood vessels have expanded and can allow the needed blood flow required under exertion.
I highly recommend a Dynabee (or Dyna-Flex) for early morning pump up as well as forearm training.
Dynabee is a handheld weighted gyroscope that you hold in your hand and keep moving by flipping your arm/wrist, as you do this the Dynabee not only gains speed, but also builds resistance, making it harder and harder to keep flipping your arm/wrist.
Or the more complicated explanation;
How it works
A DynaBee gyroscopic wrist exerciser.
The device essentially consists of a spinning mass inside an outer shell. The shell almost completely covers the mass inside, with only a small round opening allowing the gyroscope to be manually started. The spinning mass is fixed to a thin metal axle, each end of which is trapped in a circular, equatorial groove in the outer shell. A lightweight ring with two notches in it for the ends of the axle rests in the groove. This ring can slip in the groove; it holds the spinning gyroscope centred in the shell, preventing the two from coming into contact (which would slow the gyro down), but still allowing the orientation of the axle to change.
Since the spinning mass is balanced, the only possibility to speed up the rotation is for the sides of the groove to exert forces on the ends of the axle. Furthermore, the normal and axial forces will have no effect, so tangential force must be provided by friction. If the axle is stationary, the friction will only act to slow down the rotation, but the situation is very different if the axle is turned by applying a torque.
This can be accomplished by tilting the shell in any direction except exactly in the plane of the groove, and results in a shift of the axle ends along the groove. The direction and speed of the shift can be found from the formula for the precession of a gyroscope: the applied torque is equal to the cross product of the angular velocity of precession and the angular momentum of the spinning mass. The most important observation here is that the direction is such that, if the torque is large enough, the friction between the axle and the surface of the groove will speed up the rotation.
This may seem odd. After all, if the axle were shifting in a horizontal groove, the friction on one end that acts to speed up the rotation would be cancelled by the friction at the other end, operating in the opposite direction. The difference is that a torque is being applied, so one end of the axle is pushing against one side of the groove, while the other end is pushing against the other side. Likewise, it doesn't matter in which direction the torque is applied. If the torque is reversed, each end of the axle will then be pressing against the opposite side of the groove, but the direction of precession is also reversed. The only restriction is that the relative speed of the surface of the axle and the side of the groove due to precession, ΩPRgroove, must exceed the relative speed due to the rotation of the spinning mass, ωraxle. The minimum torque required to meet this condition is , where I is the moment of inertia of the spinning mass, and ω is its angular velocity.
Since an acceleration of the rotation will occur regardless of the direction of the applied torque, as long as it is large enough, the device will function without any fine-tuning of the driving motion. The tilting of the shell does not have to have a particular phase relationship with the precession or even to have the same frequency. Since sliding (kinetic) friction is usually nearly as strong as static (sticking) friction, it is also not necessary to apply precisely the value of torque which will result in the axle rolling without slipping along the side of the groove. These factors allow beginners to learn to speed up the rotation after only a few minutes of practice.
By applying the proportionality of the force of friction to the normal force, Ff = μkFn, where μk is the kinetic coefficient of friction, it can be shown that the torque spinning up the mass is a factor of smaller than the torque applied to the shell. Since frictional force is essential for the device's operation, the groove must not be lubricated
Trust me, a Dynabee will kick your ass.
.
thanks
Pit Row
The cause of arm pump is unoxyginated blood. The only way to keep fresh oxygen in your bloodcells is to have good cardio, start running or get on a stationary bike in front of the TV.
You know that point when you feel like there is gasoline in your veins and your arms are going to fly off the bars and wad you up into a van parked beside the track? That's the burn you need to keep riding into...........I ride with a stop watch on my bars and try to go in five minute increments into the burn zone........which will seem like an hour when you are doing it.
That's what I do.
No more arm pump these days.
Good Luck!
Oh well, arm pump rules.......
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