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 Post subject: Safe Riding #10 Eliminating Arm Pump
PostPosted: Mon May 15, 2006 11:41 am 
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Edited for Jrex. :D

The set-up of the handlebars and controls play a big part. Your hands should line up with your arms in the standing attack position. Just like martial arts- a straight wrist is good, bent wrist bad. :)

Get bars with less pullback and more rise, so you will have more room to get forward with your head over the bars. I like Cr-Hi and Windham bend bars for the track, Rockymountain Longhorn Mini bend (a skinnier CR Hi) for the trails.

Run tackier and thinner grips. I like the standard Scotts half waffle grip.

If your jersey, glove cuffs or elbow guards are too tight, they will cause pump. I cut the cuffs of my tighter jerseys. I fasten the velcro of my gloves as loose as possible. I run Mechanix gloves which give great grip- they are also pretty cheap and last a long time. I have stretched out my EVS elbow guards so they aren't nearly as tight as when new.

Take your bike to someone who does a lot of suspension work. They can re-valve it and set the sag and fork oil level and clickers to your weight and riding style. This makes for a smoother ride and less arm pump.

Ride often. This conditions forearms.

Warm up first. Jog, do calisthentics and stretch, including forearm stretches.

Drink water all day so you don’t dehydrate.

Now- a simplified version of on the bike things to learn and make habit, especially for Jrex. :D :P


Stay smooth and in control. Pick smooth lines, so you don’t have to fight the bike. Be relaxed. My grips last countless rides because I keep such a relaxed grip. Being tight increases arm pump.

Grip the bike with the legs, using your knees and heels and calves and inner thighs. Grip the bike with your legs at the seat-tank junction, and keep your elbows up (except when hard braking). (See prior article :) )

When dropping to sit just before hard acceleration, get way forward, then move back a couple inches, with your thighs tight in, to lock in place. Then you can go wide open through the gears without feeling like the bike wants to throw you off.

Sit in attack position more. Don’t stand too early after getting on the gas out of a corner. Stay seated in attack position as long as you can, until it gets to bumpy or it is time to brake or jump (unless it is a seat bounce).

When standing while accelerating, have your head and torso way forward. This counterbalances the acceleration; so it never feels like acceleration is yanking your arms.

Breathe freely. Take normal breaths, using stomach breathing, at regular intervals.


Stomach breathing helps relaxing, letting the bike flow, and staying loose. Put one hand on your stomach, and the other on your upper chest. Focus on directing the air into your abdomen. It may be helpful at first to actually push your abdomen out as you inhale.

Stomach breathing is very hard at first because it feels unnatural. But it gets better as you practice. Practice it walking, in the car, at home, wherever. You will be amazed at how well it works. It is distracting at first, but soon becomes more natural.

If you combine all the above techniques, your arm pump should disappear.

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Last edited by Joe Reitman on Mon May 15, 2006 4:11 pm, edited 1 time in total.

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 Post subject:
PostPosted: Mon May 15, 2006 1:12 pm 
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Joe, I can't remember all that. I spend all my time thinking "go, duck, fall, get up, go, stop, yelp, go, get passed by 1-legged midget on a 4.5 hp Sears Tecumseh, swear to never do this again, glance off tree and land on nose, get up, sit down, drink water, breath, go, fall, get up, go........repeat til thoroughly thrashed........all which takes about 12 minutes.

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 Post subject:
PostPosted: Mon May 15, 2006 4:13 pm 
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There- is the edited version better? :D :P

Go back to #1- making skills habit. :)

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 Post subject:
PostPosted: Mon May 15, 2006 5:05 pm 
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Riding once or twice per month, I have a hard time not using a death grip on the bars. But I know that is likely the biggest cause of fatigue for me. When I come to an easy stretch, I loosen up and use it as a chance to recover rather than a chance to make up time. No need to 'show out' in an easy section. Save my energy for the hard stuff.

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 Post subject:
PostPosted: Thu May 18, 2006 10:26 am 
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Bump to order/sticky these.

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Tue Jun 21, 2016 7:26 pm 
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Another one I am bringing up to the front page. Something I don't think I mentioned here is the unbelievable benefit of a steering stabilizer. I always ran the works enduro rider (wer) but most folks like the Scott's.

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 5:35 am 
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Gotta get a dampener. I have needed it a lot and it has cost me a few times because I didn't have one.

What are the differences between the WER and the SCotts?


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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 6:48 am 
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Mattholew wrote:
Gotta get a dampener. I have needed it a lot and it has cost me a few times because I didn't have one.

What are the differences between the WER and the SCotts?

Get the Scotts - it only dampens away from center. There is no damping on the return to center, which just wears you out. I have a lot of experience with dampers, both from road racing and off road too, do yourself a favor and don't buy any damper for off road use that dampens on the return to center. You will thank me later for this tidbit of advice. :)

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 9:21 am 
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I looked at WER website and they state;

"No damping back to center so that maneuverability and jumping are unaffected."

Linkie; http://www.werproducts.net/WER-Steering-Damper.html

Not sure if this is what Paul was reffering too.

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 10:37 am 
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More adjustability on the Scott's damper and kinda hard to adjust on the fly on the front fender.

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 11:49 am 
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The Fastway also sounds like it has the ability to go no damping on the return stroke:

It also has the high speed and low speed adjustments on easy to access knobs that can be adjusted on the fly, where the Scotts has a cover over the highspeed. That seems like a nice feature, but maybe not necessary?

Does anyone have experience with a Fastway?

Quote:
When set towards free returning, this adjustment allows the vehicle to steer back to center or exit corners quicker.


http://www.promotobillet.com/p-17844-st ... izers.html


Last edited by Mattholew on Wed Jun 22, 2016 2:41 pm, edited 1 time in total.

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 12:34 pm 
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Paul Wright wrote:
Mattholew wrote:
Gotta get a dampener. I have needed it a lot and it has cost me a few times because I didn't have one.

What are the differences between the WER and the SCotts?

Get the Scotts - it only dampens away from center. There is no damping on the return to center, which just wears you out. I have a lot of experience with dampers, both from road racing and off road too, do yourself a favor and don't buy any damper for off road use that dampens on the return to center. You will thank me later for this tidbit of advice. :)



Thank You ::notworthy::

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 Post subject: Re: Safe Riding #10 Eliminating Arm Pump
PostPosted: Wed Jun 22, 2016 4:20 pm 
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If your budget is tight, a guy named Cbob told be that 2 rubber bungee cords (like they user on semis) works well if you place one on each end of your handle bars. :D

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