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Eliminate Arm Pump - Part 1 (Establish Optimum Range of Motion & Strength): Quads, Hamstrings, Calves

Coach Robb



A few weeks back, I published a video about Arm Pump and received a tremendous amount of emails questions along with some comments posted here on TT. As promised, I have put together a six part series of videos to help you eliminate arm pump during riding and racing.

If you watched my Arm Pump video (

if you haven't seen it yet), you understand that my experience with arm pump is associated with bad body position. Specifically, if your center point (i.e. belly button) falls behind the pegs, the only muscles left to hand onto the bike is your forearm muscles.

To keep this from happening, you need to grip and move the bike around with your legs, glutes (butt muscles), core muscles and lower back verses your arms (specifically your forearms).

This week we will look at the lower body muscles (front and back):

Pre-Exercise Foam Rolling

With this in mind, please

and implement 5-10 minutes of these lower body foam roller exercises PRIOR to warming up with some low intensity cardio for 10 minutes (Concept 2 rower, Bicycle, Treadmill, Elliptical, etc.).

Note: you can use a foam roller, tennis ball, lacrosse ball, etc.

Leg Specific Strength Exercises

and choose four (4) of the leg exercises. 2 to 3 sets - 10-15 Repetitions - 30 second rest

Two to the front and two to the back of your legs. This will create muscular balance and help eliminate knee pain.

Cardio Challenge - Lower Leg specific

Complete 3 x 30 seconds of a Star (

for an instructional Video).

and learn how the Star exercise is relative to riding a motorcycle.

Post Exercise - Single Leg Stretches

and spend 10 minutes completing these seven single leg exercises to improve your flexibility.

Strive to implement this series of exercises three times a week. If you would like to review how we implement strength training with riding and other cross training exercises, please click here to reach our Customer Service department and request "Sample Training Overview".

Next week we will discuss and break down your core and lower back. Until next time, Train Smart, Not Hard!

Yours in sport and health,

-Coach Robb


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Thanks for the post! Really appreciate the one on arm pump. As soon as you started explaining positioning, and core...I said "crap" I'm guilty. Going to dedicate my next riding sessions to those fundamentals.

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