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 (
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
Note: you can use a foam roller, tennis ball, lacrosse ball, etc.
Leg Specific Strength Exercises
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 (
Post Exercise - Single Leg Stretches
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,
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