Posts
15
Joined
2/22/2017
Location
Friendswood, TX
US
So I started riding about 5 years ago. I started out riding awesome improving every week, the pic is from just 3 months after starting riding and I was about to move up to C class but I broke my arm. I had surgery on it and had a plate and 8 screws put in.
When I started riding again I was fine for a couple weeks and then started getting crazy arm pump, so much that I couldn't hold on after 3 laps. And for the next 4 years I stayed slow as hell because of my arm pump, I later got a yz250 and It got wayyy worse. Then my yz blew up and I hung up the boots until just recently I got the urge to ride so I'm getting another bike and I'm terrified of getting arm pump again.
It happens in both arms so it's not because of the surgery. I'm thinking it's from holding on too tight. So my question is how tight should I hold on. I don't want to feel like the bars will go wild over any bump from not holding on tight enough but I also don't want arm pump. I'm also 6'5 if that info is any helpful lol thanks in advance.
When I started riding again I was fine for a couple weeks and then started getting crazy arm pump, so much that I couldn't hold on after 3 laps. And for the next 4 years I stayed slow as hell because of my arm pump, I later got a yz250 and It got wayyy worse. Then my yz blew up and I hung up the boots until just recently I got the urge to ride so I'm getting another bike and I'm terrified of getting arm pump again.
It happens in both arms so it's not because of the surgery. I'm thinking it's from holding on too tight. So my question is how tight should I hold on. I don't want to feel like the bars will go wild over any bump from not holding on tight enough but I also don't want arm pump. I'm also 6'5 if that info is any helpful lol thanks in advance.
If there was a straight forward answer it wouldn't be problem
Try to ride as much as possible. Ride 20 minute motos with 70% of your max pace, slow down if you feel like you start tightening up. And take a new grip of the bar mid air if you feel like you pump up.
I had a longer break a few months ago and i got horrible arm pump when i got back on the bike one month ago. The tracks here are frozen so they are really smooth and despite that i got armpump like i never had before. I was able to ride 3 laps and after that i could not move my fingers or hands. But i kept riding and one week i was at the track 4 times and now it's gone.
The Shop
1. Poor cardio physics
2. Handlebar to much forward/up
3. Holding on to tightly
4. To stiff suspension
5. Other medical condition
Make sure you use all your suspension travel (+-10-15mm on fork) and that you have your handlebar in reasonably neutral position (for example as an extension of fork angle or slightly less forward). If both of those things are ok, you should improve cardiovascular capacity and riding technique. If no improvement after 4-8 weeks, then maybe you have a medical issue (like from broke bones or similar)
Work on staying relaxed/loose. More and more seat time will help with being comfortable and relaxed on the bike. Don't try to force things. Let the bike do most of the work.
^^Truth
2) Check all of your positions; bars, pegs, GRIPS (too hard?), static suspension settings (sag, preload, etc.) and learn to get your clickers dialed in.
3) Don't always try to ride the smooth tracks; go on a day you know it's roughed up and force yourself to stand except for corners where necessary. Will again help build that cardio and core strength.
I struggled for years with it; only recently learned how to get my cardio conditioning right again and learn to ride the bike with my legs and knees. I still get it once in a while, but have learned to control my breathing and last HS I rode, after 45 minutes, it went away.
Breathing is huge for arm pump...you need to take long deep breaths the entire time you are riding. You'd be surprised how often you are likely holding your breath when you ride. Focus on your breathing...and train yourself to do it (deep breathes) even when you are focused on other things (it takes time and practice).
Its more than just how tight you grip the bars that can cause arm pump...make sure your hands, arms (elbows), and shoulders are all "lose".
Could you ride around the block all day and not get arm pump? You could, right? What's the difference between doing that, and trying to go fast on the track? You aren't breathing, and you aren't relaxed.
Pit Row
The other thing to look at is grips / gloves. I have big hands, but made the mistake of getting grips that were too thick (including the tape I put under them), which made me get pumped faster.
But like others said, the main thing is to warm up properly, RELAX and be comfortable. I do a lot of rock climbing, and the same thing happens - get scared and you over grip the holds, even on something way below your peak grade, then you will pump out and struggle.
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