Racer X Virtual Trainer

Just got back into riding after being out of it for 20 years
Im currently 39 years old and over last winter built up my endurance and lower body strength via running with a heart rate monitor and zones
All gleamed from this site, thank you very much
However, my problem now is that after a bout 2-3 laps my upper body(specifically, biceps, triceps forearms and partially shoulders) is just pumped up and fatigued
Im thinking that multi joint exercises might be the best way to go as they replicate what your body would go through while riding
Im currently riding on some Wednesdays(weather permitting as I do live in UK)and once on the weekend so would need a regime that would/could fit into this
I know that the information is probably buried within the site, but you guys know where alot quicker then I could find it
OR
At least maybe some ideas?
Forgot to mention that I will be working out from home
Many thanks for all your help
Paul

Two things. First do you warm up before you ride? And I mean at least 15-20 minutes of getting the blood flowing. Not just spinning your arms around a few times and saying your warmed up. And do you stretch after you warm up particularly the upper body? Do you pump up while practicing? and 2. Are you currently doing any form of high intensity workouts during the week?

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi Tim
Yes, I usually spend a couple of sessions warming up the muscles via riding
I also stretch each morning and before I ride
Im currently just going to practice tracks, but doing(or trying to, shall we say)motos
Im not currently doing any form of high intensity workouts during week
Thanks
Paul

Okay, the good news is, it appears that your arm pump issues is not a result of improper warmup. The bad news is, well...your arm pump is not a result of improper warmup

But training and riding more will eliminate your problems. So that is a good thing. You have several options. You can start incorporating the high intensity workouts that I post every Sunday, or you could follow a more structured plan (Coach Seiji's 19-Week Training Plan). We will also be launching a premium section on the website (planned for August) that would be perfect for you.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Remember to use your core and leg muscles while riding also. This reduces the amount of work required by arms and shoulders and may help reduce pump and fatigue. In addition, relax riding with your arms and shoulders tense can also contribute to pump and fatigue.

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Kim Wathen M.S.
Exercise Physiologist/Dietitian/Personal Trainer
kim@fitnessandfuel.com

Thanks for that Tim, I will try out those workouts
Thanks for the refresher Kim
Paul