Racer X Virtual Trainer

I am having some big issues with arm pump. I race quads and I am 18 years old, 6'1" and weight 170 pounds. I have alot of upper body strength particularly my arms. I used to play rugby and I think thats why. I stopped doing all weights etc. and my only form off strength training is riding the bike normaly 1-3 days per week. I do huge amounts of cardio also. It has improved alot since I stopped the weights but yet it still ruins some of my races. I am getting moved to grade A next year and the races will be 25 mins instead of the current 15 mins and I need to get this sorted before then. I have been told that to much muscle in the arms can cause arm pump so my question is would there be any way for me to lose the muscle in my arms. Any help would be hugely appreciated.

I have a really hard time believing that your arm pump issues are related to the size of your arms. I think 99.9% of arm pump issues are related to conditioning and riding style. Its hard for me to tell in your case since I cannot evaluate you in person. Are you warming up properly, do you get arm pump every time you ride, only when you race, do you get it when you practice, how often do you get to ride, etc.

It is my opinion that lifting weights does NOT cause arm pump. I have a very good friend who used to be a body builder and a very good rider. Never had arm pump issues. As a matter of fact I believe just the opposite; a lack of strength training causes arm pump (in my opinion).

But to answer your question, no there is no direct way to lose muscle in a certain part of your body. I guess not using that muscle at all would make it reduce in size, but that is not recommended or even possible.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Arm pump is one of the biggest frustrations for riders, so please recognize that you background does not make this a special issue for you! When it comes to arm pump, it is my opinion that body position on the bike is the real issue. Think about it this way, once your body gets behind the center of the bike or quad (i.e. pegs) your arms are the ONLY thing that can keep you on board.

As you have learned or been taught, you need to "grip" with your legs so that your core, lower back and leg muscle groups can keep you in the attack position over the center of the bike. Even if you are accelerating and leaning back for better hook up, you should be gripping with your legs. Your legs, core and lower back muscles are much larger and can handle a great deal of load before they begin to fatigue - especially compared to your forearms. I know this concept is easier said than done, but by focusing on your major muscle groups responsible for maintaining proper position is the key. If possible, have someone film you so that you can evaluate where you are positioned - you may be surprised where you think you are verses where you actually are!

Another suggestion is to look ahead slightly further than you are comfortable - this is a suggestion that came directly from Jeff Emig when we were hosting an open forum at World Minis a few years back. When you look further ahead, your body simply "absorbs" what is directly underneath you which allow you to maintain your proper position. If you don't see what is coming up, you begin to bounce off of the object directly in front of and then each subsequent one there after - slowing you down and making your positioning on the quad/bike less than ideal.

If you have any film that you would like for me to review, please forward to me at robb3@earthlink.net.
-Robb Beams/MotoE

Thanks for the replys guys. It's good to know that it hasn't got anything to do with muscle size. Warming up is one thing you are right about, I rarely do a proper warm up before riding so I will try set myself up a routine. And I will look into getting a look at my ride posision. And if I can get a video I would be delighted if you would have a look at it. I really want to try and get this sorted out. Really appreciate the help guys. Thanks

No problem and if you want to read a few good articles on how to warm up properly, check out the Warm-up and Flexibility section.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Jackrb100,
I just wanted to check in with you to see if your arm pump situation has gotten any better? Please post when you get a moment. Thanks!
-Robb Beams/MotoE

Hi, sorry about the late response. Since I last spoke to you I have done 3 more events. And I did concentrate alot more on warming up and stretching. My arm pump was a noticable amount better. I still got it but not as suddenly or severely. One interesting thing I noticed was that if I got bad arm pump in qualification it wasn't quite as bad during the motos, the harder I pushed in qualifying the better it seemed in the motos? I still havn't managed to get a video of me riding yet to let you have a look as my bikes are being prepped for the winter. I am hoping to begin riding and training again at the start of November so I will try organise a video as soon as possible. Thanks again for your help.

No rush - looking foward to reviewing your videos!
-Robb Beams/MotoE