good ole arm pump

G

gassergrant

New member
hi been banging the gym doing strength and coordination training but still get arm pump and out of 20 min session at a mx track I can only manage 10-15 mins.

I spoke to some lad at the track and he said about magnesium supplements but has anyone got any tips or tricks they use please :confused:

grant
 
This is what I've tried on natural terrain mx tracks, I hope it helps but not much does.

1: thin single density grips

2: magnesium powder (day b4 and during)

3: mid height bar, mid sweep ( Wyndham reed, or stock gasser bend is ok, low straight good for trails not track)

4: steg pegz on my husqvarna

5: not standing so much on mx track ( watch u.s outdoors on YouTube ) set up early for corners, sit through main acceleration zone and let the bumps pop you back up if needed.

6: set the controls ( brake clutch lever) a little higher than trail riding ( maybe 15 to 20 degs below level at most)

7: mentally tell myself to loosen up b4 jumps or whoops, otherwise you squeeze the bar so hard it's rediculous, and you stop yourself from centering in the air, I breathe out just b4 a difficult section and make sure I breathe lightly after I've hit it.

8: share the load with your legs and bum, grip with them, use the seat grip and lean forward with your head (sounds dumb, but it works)

9: ride a higher gear and abuse the clutch like hell.

I do all this and it adds up to about as much as riding a bike with mx suspension, that's why they are so stiff, because you need it. I'm still crap and get arm pump but not as bad.
 
Warm up with jumping jacks or push ups or mtn bike ride or all three. Get sweaty.You have to get blood flowing. Can't just go from 0 to wide open in 100ft. Lot of anxiety is in play as well. Also, relax and breath, focus on being loose with your grip and with your legs. You get tight with either one and you will pump up. Arm pump is more of a mental issue than anyone wants to admit.
 
I find I rarely get arm pump...unless I'm very nervous. Got it real bad my first couple races. I had so much fun...anxiety went away, and so did the arm pump.
 
Breath.....relax the death grip......try to relax....I have to tell myself to breath and relax during a race, you'd be surprised!
 
gassergrant said:
hi been banging the gym doing strength and coordination training but still get arm pump and out of 20 min session at a mx track I can only manage 10-15 mins.

I spoke to some lad at the track and he said about magnesium supplements but has anyone got any tips or tricks they use please :confused:

grant
Click to expand...

I used to suffer the dreaded arm-pump, but not so much any more. Too much strength training may be having a negative effect on the situation - the best thing I've found is to stretch on the way to the track, then warm up by doing a low-to-mid intensity short practice. Squeeze your arms out, restretch, and get back at it.

As far as grips go I'm a fan of the big ProGrip Rallys - they're so big you can't clench your hand in a death grip. Oh, and don't forget to breath ...
 
Cheers for the info guys, some good stuff there thanks
Thinking main reason is my bike is too big for my fittness so maybe worth down sizing
I will look in to the grips etc and eat some bananas too lol. I dont really ride as much as I woukd like to and dont have the confidance in myself with big ass jumps not saying im crap lol
Would it be worth maybe having some lessons on how to ride a track properly.
Im out tomorrow at my local mx track ant will apply some of the stuff mentioned.

Would it be worth looking to see if my bike is set ie suspension

Thanks Grant :)
 
The more seat time you can get the better. No better training for your sport than actually doing it. The more time you spend on the bike the more you start to relax and learn how to hold on and move your body with it.
 
I agree with all of the above.

With any exercise I find it really hard to start but once up to speed and fully warmed you break through the threshold and are good to go all day. Warm up. Do something to bring the cardio up and let the body know what its in for. It'll adapt much better.

Seat time. Works like no other!

I have tried suppliments etc but I don't find them nearly as beneficial as just breathing and letting the bars fall into the hands. Also if you have body armour/pressure suit/elbow guards that are tight around that area they can also really restrict the blood flow and pump you up.
 
gassergrant said:
I totlay agree is all good stuff , I will warm up with some slow laps as it a practice track im using tomorrow
Click to expand...

Do some jumping jacks and high knee lifts as well. Get your body warm and flexible before even getting on the bike. I like to go for a short (5 minute) jog before a race, that gets my whole body up to temp and the blood and other fluids moving around.
 
Had a good days riding to day arm pump was there but manageable .
I done some warm up laps come in and waited for my arms to carm and by then it was our session again.
Insded of goi g like a bat out of hell I slowed down to my fittness level
Thanks grant :)
 
I've always had arm pump problems and this has been what works best for me: About 30-40 minutes before I ride I get the blood flowing in my forearms by pumping my wrists by opening and closing my hands hard until my forearms start to get sore. Then I relax till my forearms start to recover then repeat the whole thing one more time. This process really helps for me. Another thin that really helps is to lean forward when you accelerate to take the pull off your arms (also a great energy saver).
 
Rick said:
Breath.....relax the death grip......try to relax....I have to tell myself to breath and relax during a race, you'd be surprised!
Click to expand...

+1.....Got to remind myself of this early on in a race then after a while, it just comes naturally to relax at every opportunity during the race.
 
bukwheat said:
+1.....Got to remind myself of this early on in a race then after a while, it just comes naturally to relax at every opportunity during the race.
Click to expand...

+2....you would think after 130 or so Enduros and Harescrambles one wouldn't need to remind yourself to relax your grip and breath, but I have to do it every every time. It is the anxiety and intensity that gets me in the first 1/2 hour. After that, I fly around with no issues. So warming up really helps me. Going to the new Restart format for Enduros has killed me. It was great for me to have that 3 mile warm up at the start.
 
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