Arm pump and cross country racing

[That Guy]

I get it and used to get really bad. What fixes it for me:
- consciously remind yourself all the time to relax your hands on the bars, don't do the deathgrip thing
-use your knees! Practice holding the bars loosley but grip the tank hard with your knees. Do this BEFORE you even sense arm pump. If you have got arm pump, too late!
- use small diameter grips. Smaller circumference to grip makes your arms last longer
- train. Ride. Train. Ride. And use your knees!

[Jay GTI]

Yeah I think it's a death grip issue now I've had time to think about it. I got back into riding about 4 years ago, after a 15 year break and I don't think buying an RM250 was the best idea, I was holding on for dear life for the first year... and probably picked up all sorts of poor technique. I do hold on with my knees now, but still there'll be issues. Right, more knees, more training, less grip... I'm getting there already.

[Rupe]

Yeah I think it's a death grip issue now I've had time to think about it. I got back into riding about 4 years ago, after a 15 year break and I don't think buying an RM250 was the best idea, I was holding on for dear life for the first year... and probably picked up all sorts of poor technique. I do hold on with my knees now, but still there'll be issues. Right, more knees, more training, less grip... I'm getting there already.

You can also try gripping with your ankles.

[camchain]

I think some people get it worse than others Jay, just they way your tendons/sheath etc put together (my guess anyway).

There is some doctor in Thames supposed to be able to work wonders with arm-pump. Maybe email someone from the Thames club, or ring around. Can't be many docs in Thames. Even if you do a phone consult, could be well worth your while.

I remember reading Whibs has some trick he uses, something about 'strapping'. Mention in article was vague, but my guess maybe he wrapped forearms before riding, then big rush of blood into veins?

Another great gym exercise is sit astride a bench with barbell in close grip (or you can do it single hand with dumbell). Rest forearms flat on bench, with hands over the end, let the weight roll down, open out fingers then roll back up, and tip hands up and towards you. You'll need a fire extinguisher for that burn.

They used to make hand grips that were a bit like a 'cam' shape, maybe you could wire on a chunk of rubber on front of grip just for a try. I heard of a certain pro who wired a piece of wood on front of grips for extra grip for a mud race recently. Just a different shape where you can move your hand around a bit might just help with hand being locked in single position?

Try using a spring hand-squeezer thing (or your gyro gadget) on the drive to the event. Good warm up gets the blood pumping through and enlarges the veins before you ride, then quick stretch on hands/fingers before you jump on bike. Definitely helps big-time for me.

[Reckless]

Just further to Rupe and the not using your arms so much theory!
What I have been practicing a little (and I dunno if this is correct or not??) But weighting the inside peg as you go in to get the bike to turn in, then once its in weight the outside peg to give it grip that's if its a stand up corner of coarse! The majority of corners in Enduro are stand up.
Look I dunno if this is 100% correct as I have never done a Birchy coarse or anything, but this technique is completely opposite to manhandling the bike in with the bars.
I am trying in my self taught learning curve to try and use my body weight and relax on the bike and get it to do what I want. That's when I actually remember to do it?? Mostly when I'm trying to go fast I don't, but when I'm practicing out the Sandpit I'm trying to make it automatic, as these fast buggers just seem to glide through with grace and little effort. I know they are much much fitter than me but not 7 laps to my 3? Its got to be technique and practice!
I 've probably got this wrong but only tend to hug the bike tight with both knees when I'm trying to make it up a steep hill or slippery climb, the rest of the time I'm trying to get into the habit of guiding the bike either way with my legs and on the straights keeping it in line with my legs? So much so I've completely worn through the graphics on the bike and they are embedded into the plastic on the Ktm! Although its not working as well in practice as the theory in my head LOL!!! Pic attached! (And no I haven't had time to clean the bike after arriving home in the dark on Sunday)




Oh for a gift of 10 years experience, that'd be good LOL!!!

Just thought I'd post that up for your consideration (mind you just about everybody on KB is much younger and faster then me), but what the hell its about learning together ain't it!!

Any comments from Chop, Danger or any of the good guys would be appreciated!!

[CHOPPA]

I never get it on XC but usually just first practice at MX. Suggests to me its something to do with warming up, once you have it on a ride it doesnt go away very easy.

Never sit down on a XC, stand up use your legs and core muscles to grip the bike, lean right forward when on a straight so your arms get a rest

[theblacksmith]

Just relax on the bike a bit more-do more holding with your legs. I have rheumatoid arthritis so Ive had to. I never get arm pump. Thankfully. But I get throbbing wrists lol! Reckless 's technique sounds good. Always have your weight directly above the contact patch of the tyre on the ground(weighting outside peg) and twist your hip out to the outside as well when standing up. Dont leave all the work to your arms. Or they will be pumping lol. I fully recommend Birchys coaching days if your serious about increasing your speed and riding smart and safe. The smarter you ride the more endurance you will have. All the best.

[Jay GTI]

Damn guys, you are all seriously awesome! Waaay more than I was expecting, so much really good advice in this thread and I appreciate all of it.

Ok, plenty to chew over, but it's pretty clear my technique is a big part of the problem, so will work on that (no more death grip!). Will also take on board all the warm-up tips and put them into practice on the next ride, see how I get on.