can'trideforshitonthefirstloopitis.

[Jay GTI]

Just a question, as there are some decent riders on here (not a group I consider myself a member) who race and stuff...

Every time I go for a ride, the first loop is terrible. Really terrible. I often get back to the ute, take off my helmet and wonder why the feck I ever thought dirt biking was a hobby I'd enjoy and want to spend lots of money on.

This happened on Saturday, first loop at Woodhill, intentionally taking the easy sections to warm up, but by half way around, I had lost all strength in my hands, had massive arm pump, I couldn't corner for toffee, felt really awkward, nearly dropped the bike several times, etc.

Second loop after a 10 minute rest and some water back at the ute, the lightswitch was on, everything was gelling, arm pump gone, standing up nicely and getting some rhythm through the corners, felt like I was riding well (within the limits of my ability at least).

So the question is does anyone else have this issue and any suggestions what would help stop it happening? I would like to do some XC/enduro racing but the first lap sucking balls puts me off, because if it's go from a cold start, I certainly won't get 10 minutes back at the ute, so no recovery time and no getting my mojo back (if I don't rest, I don't recover).

Also worth mentioning that in order to get physically prepped for racing, I've really been working on my fitness (running/bootcamp), been seeing a sports nutritionalist, lost 15kg and am in good shape, so it's not a fitness or diet issue.

[Tony.OK]

I'm very average at best and am exactly the same as you describe, bike feels like a foreign object for first loop.
Have been doing a bit of strength training for upper bod to help. I think for me the worst part is not being able to get out nearly as often as I need. Once a month isn't giving the bike fitness required, HB really is crap for riding spots when there aren't any trail rides on.

When I was road racing I had the same thing with arm pump for the first session, then it'd be gone for the rest of the day, getting a good warm up routine can help.

[scott411]

Just a question, as there are some decent riders on here (not a group I consider myself a member) who race and stuff...

Every time I go for a ride, the first loop is terrible. Really terrible. I often get back to the ute, take off my helmet and wonder why the feck I ever thought dirt biking was a hobby I'd enjoy and want to spend lots of money on.

This happened on Saturday, first loop at Woodhill, intentionally taking the easy sections to warm up, but by half way around, I had lost all strength in my hands, had massive arm pump, I couldn't corner for toffee, felt really awkward, nearly dropped the bike several times, etc.

Second loop after a 10 minute rest and some water back at the ute, the lightswitch was on, everything was gelling, arm pump gone, standing up nicely and getting some rhythm through the corners, felt like I was riding well (within the limits of my ability at least).

So the question is does anyone else have this issue and any suggestions what would help stop it happening? I would like to do some XC/enduro racing but the first lap sucking balls puts me off, because if it's go from a cold start, I certainly won't get 10 minutes back at the ute, so no recovery time and no getting my mojo back (if I don't rest, I don't recover).

Also worth mentioning that in order to get physically prepped for racing, I've really been working on my fitness (running/bootcamp), been seeing a sports nutritionalist, lost 15kg and am in good shape, so it's not a fitness or diet issue.

shit your more serious about racing than i have ever been, I count getting prepared as only having 3 beers with dinner the night before, and sometimes i don't bother getting prepared

as for the arm pump, i sometimes get it, and you will see a heap of riders trying to shake it out, with MX you always have a practice so thats easy, but most cross countrys now dont have a look lap, so you may just have to try it, i would,

I know when I went speedway racing in a car, not having a practice and having to go straight into racing was hard for me to get my head around, as practice let me get into the mode well, but i have no really had the issue with cross country racing, the opening part of a cross country race is not as intense as a MX as you have to follow and dont know where the track goes so have to ride a bit more cautious,

[eelracing]

I keep trying to tell myself to relax...easier said than done I know coz while i'm wondering how to get through or over the approaching obstacle the fast guys are already looking at the next one.

[raglanash]

I suffer with arm pump if I don't ride enough that is the main factor for me.
Hitting Ardmore on the Wednesday before a race weekend helps heaps. Easy enough to simulate hectic race conditions there..
Also try smaller grips.

[Jay GTI]

shit your more serious about racing than i have ever been, I count getting prepared as only having 3 beers with dinner the night before, and sometimes i don't bother getting prepared

as for the arm pump, i sometimes get it, and you will see a heap of riders trying to shake it out, with MX you always have a practice so thats easy, but most cross countrys now dont have a look lap, so you may just have to try it, i would,

I know when I went speedway racing in a car, not having a practice and having to go straight into racing was hard for me to get my head around, as practice let me get into the mode well, but i have no really had the issue with cross country racing, the opening part of a cross country race is not as intense as a MX as you have to follow and dont know where the track goes so have to ride a bit more cautious,

Ha yeah I sound a lot more serious than I am, the fitness/nutritionalist stuff is to do with a couple of things. First is recognition I've hit a talent ceiling with my bike skills and if I want to get faster I need to address other things, my weight and fitness being prime candidates for off-bike improvements that will help on the bike. Second is I'm 40 in a few weeks and will be having my first kid in Feb, I need be firing on all cylinders to survive that...

Agreed that on XC racing, I should be able to take it easy and hopefully find my rhythm, but even trying to do this on a trail ride seems to be a real struggle for me if I'm not able to take a rest after warm-up.

I've noticed a few racers get on an exercise bike to get the heart pumping and blood flowing before a race so they've done a lot of the warm up already, anyone tried this?

[Jay GTI]

I suffer with arm pump if I don't ride enough that is the main factor for me.
Hitting Ardmore on the Wednesday before a race weekend helps heaps. Easy enough to simulate hectic race conditions there..
Also try smaller grips.

Ride fitness is definitely a factor, I can do all the bootcamp I want, but without bike time it's not enough. Tried smaller grips, as well as those squeezy grip rings the rock climbers use to develope forearm strength, that helps but it's more the physiological impact of the first ride/loop. My body copes well when it's had it's warm up and rest, but I need the rest part.

[haydes55]

I've done a trail ride but my experience off road is from speedway. Going easy is a lot harder than going flat out. When you go slow you fight the bike more, less relaxed and burn up all your energy. When you just go faster, the bike is easier to throw around, you're more relaxed knowing how the bike handles and conserve energy.

Balls out and pin it.

[Jay GTI]

When I was road racing I had the same thing with arm pump for the first session, then it'd be gone for the rest of the day, getting a good warm up routine can help.

Ah missed that bit, did you have a warm-up routine that worked? It definitely seems I'm not alone, so there must be a way to cope... and yeah I think the key is the warm-up...

[Jay GTI]

I've done a trail ride but my experience off road is from speedway. Going easy is a lot harder than going flat out. When you go slow you fight the bike more, less relaxed and burn up all your energy. When you just go faster, the bike is easier to throw around, you're more relaxed knowing how the bike handles and conserve energy.

Balls out and pin it.

This is true, but on the first loop I may as well be sitting on the bike facing backwards, I feel so awkward. Makes going fast pretty difficult.

[raglanash]

Definitely try and warm up a bit, get the blood flowing around and get that negative thought out of your head that you will be slow and pump up. Go out with an attitude that you will charge, have fun and ride really well, get your head in the right place. I suck when I go out with a shit attitude, there is a big mental aspect to this sport as well as the physical.

[Crisis management]

Disclaimer: definately not an expert.....

Raglanash is right, if you have your physical fitness sorted it's only your head holding you back, going out there pumped on adrenaline and thinking of all the possible things that can go wrong (conciously or sub conciously) will make you ride like crap, lots of tension stops your muscles working.
Being fit and well hydrated is a large chunk of riding skill and the rest is thinking your way into it, I tend to go out to Woodhill with a list of things to achieve so I'm thinking through how to improve my cornering, braking and clutch control on the way out there, once I'm there my focus is already on looking for improvements so it's easy to get in the rhythym and easier to just ride without worrying about everything. I do think through my riding skills before I get on the bike, I will practice clutching up the front at home wandering around the house (may look stupid but there's no trees to hit!).

My advice would be to do specific exercises on the bike to hone your skills rather than riding a loop as fast as you can, once you know you have the individual skills right you won't get wound up trying to do everything at once, get the muscle memories right and you can focus on the track.

[Tony.OK]

Ah missed that bit, did you have a warm-up routine that worked? It definitely seems I'm not alone, so there must be a way to cope... and yeah I think the key is the warm-up...

On the way to a ride I would grip the steering wheel as hard as I could till my forearms started to pump a bit, then relax and repeat a few times, it seemed to help some, maybe it was just releasing a bit of lactic acid?
One thing I do remember and tried last time out in the bush was to have a packet of chips to eat first, nice n salty ones, that noticably helped to stop that horrible forearm cramp that stops me being able to pull the brake lever

[Akzle]

blaze a cone first.

[takitimu]

Nasty illness, right up wih gasgasitis.

Big one for me is training, getting taught to stand on the sole of your foot vs the arch means I grip more with my knees relaxing my arms, elbows wide so you twist the throttle like a key makes it alot easier ( stronger arm positioning ), keep your elbows up gives you control, grease the clutch/brake perches, my throttle tube has a bearing, thin hand grips, deft family gloves, it's all helped with arm pump.

I'd recommend birchy or Brody training, really helped me anyway.

I still get it bad though, the arm pump alot less, but first hour I don't gel with my bike so good ( arguable I ever do, but feels better after an hour ).