Long Sections And Endurance

[omgnoseat]

Well i've been progressing quite a lot recently and been doing some longer sections.

But halfway through i start to get some really bad cramps in my hands (from pressing the brake the whole time) and in my feet.

I don't get tired or something but the cramping up makes it really hard to do long sections because it just feels really uncomfortable do to some moves in that state.

Anyone else with this problem?

And does anyone know what could be the cause, like wrong hand/foot positioning?

thanks in advance

[Felix]

Get v-brakes!

Only use your brakes when it is needed, like not pulling the front brake while you're on the rear wheel, or releasing the brakes when you trackstand.

Or just ride more, one day your arms will get used to it

[omgnoseat]

Get v-brakes!

Only use your brakes when it is needed, like not pulling the front brake while you're on the rear wheel, or releasing the brakes when you trackstand.

Or just ride more, one day your arms will get used to it

I do only use my brakes when needed:P

like on long rear wheel sections

And i ride 2 hours+ each day, 5 days a week, so i guess that riding more won't solve the problem

[Krisboats]

I do only use my brakes when needed:P

like on long rear wheel sections

And i ride 2 hours+ each day, 5 days a week, so i guess that riding more won't solve the problem

Ride longer sections.

Thats the only thing i can say really. When i started natural i was crap at riding more than 3-4 rocks without getting cramps. I can ride about 10-15 now before i start feeling it, but its getting easier all the time.

Your just gonna have to get your body used to it.

[Rusevelt]

Drink more water to keep your trials muscles hydrated and less sugary drinks/foods. bananas are also good for keeping your muscles elastic, but again dont mad on them. it also helps to warm up via stretching as this prepares the muscles for any physical activity that stresses them.

[Waynio]

like felix says, uses the brakes less, and use more "rolling" techniques, ride more as opposed to hopping the more you hop the quicker you will stop, the more you roll and ride the more you will survive!!!!

after all, your riding the bike not hopping it. try marking a section out with less "hoppy" stuff, then get good and fast at that, then set a section out with more "hoppy" stuff in but try use the riding at it and rolly ness of the bike more to your advantage, its real fun and im sure you will over come your arm pump problem.

if all else fails get a "power ball" and use one of them for a few weeks to train your arm and the muscles in your forearm you will see results fairly quick

Waynio.............................

[Ali C]

I dont get cramp, but I get arm pump which is basicly the same really.

The biggest improvment I found for reducing is was using a vee brake!! I tried everything before, 7 years of having cramps I never found any thing to work except vees. Vees didnt just reduce it either, it practically got rid of it completley!!

I have adapted my style too, I always trackstand by being on a slope or in a rut so I can take the brakes off, or being quick through easy bits so you dont have time to get cramps.

anyway, good luck getting rid of it, its such a pain in the arse!!!

[omgnoseat]

thanks for the quick replys, I will try the suggested things

however, when i'm not hopping, but riding just normal i still get foot cramps

I was thinking that this might be due to bad foot positioning since i ride with the middle of my foot on the pedal and not with my toe.

And will skate shoes helpt with foot comfort on pedals aswell?

[Waynio]

iv never had foot cramp, but try using the "ball" of your foot, the part of the foot which holds the most power and force is between the front of where your leg joins your foot and the front of your toes, literally in the middle there, where your foot bores out for your toes to join.

Try riding with your feet straight and your ankles as straight as poss so your ankles dont bend inwards towards the back, catching your magura piston or touching your frame?

The top bit is important if you understand it, as when i ride XC demo bikes from work my cleats on my SPD shoes are literally above the "ball" (most powerful part of my foot) to gain most power.

Waynio.......................

[Phatmike]

thanks for the quick replys, I will try the suggested things

however, when i'm not hopping, but riding just normal i still get foot cramps

I was thinking that this might be due to bad foot positioning since i ride with the middle of my foot on the pedal and not with my toe.

And will skate shoes helpt with foot comfort on pedals aswell?

Yeah, I know what you mean with that, try stiffer shoes and larger platform pedals. I get a cramping pain in the arch of my foot when I ride with floppier shoes/smaller pedals. Try riding slightly closer to the ball of your foot.

[omgnoseat]

hmm ok, this will take some time to get used to but I will try to place my foot closer to the ''ball'' on the pedal

New shoes might help indeed because these are totally worn out

[Janson]

arm cramps is the biggest reason i cant be arsed with comps anymore.. may do some again some time, try to sort the cramps out, it sucks so hard.

[omgnoseat]

arm cramps is the biggest reason i cant be arsed with comps anymore.. may do some again some time, try to sort the cramps out, it sucks so hard.

yea i used to have those, just train alot and they will go away quite quickly

its just hand(fingers) and foot cramps here, but you can't really train those parts:(

I will try the things posted here and will post the results later

[Tomm]

Are we talking about arm pump (pain & slight swelling in forearms) or pain actually in your hands (cramp)?

If it's pain in your hands then make sure your levers are at comfortable angles, because bad position can make cramp really bad. If it's just arm pump then there's not gonna be a quick fix. Like other people have said, use the brakes less. Also try consciously relaxing your grip on the bars. Oh, and doing sections faster with less faffing about always helps

As for feet, I don't reckon that you want to use the same part of your feet for trials as for riding XC. I might be wrong, but I find my balance is much worse when I try and use the ball of my foot on the pedals. It might be better for powering up long hills in XC, but I'm not so sure for trials. But what Mike said is dead right - When I ride in my Converse shoes (floppy) I get quite bad foot pain, but not in Vans.

[Mark W]

Thinner grips and letting my levers pull to nearer the bars did a lot of good for me

[p_rew@theciderbar.na]

there are a few things you can try:

in sections put more pressure on your pedals to jump you forward in order to take the heat off your forearms.

you can try a few things diet wise: carb loading and taking zinc & magnesium tablets during the week and lots of bananas, oranges, water and maybe a bag of crisps during the trial.

riding your bike often, with 2 minute section practice is the best thing though, as it keeps you "match fit"

if all else fails, just have reconstructive surgery on your forearms like motocrossers in the US have started to do!

[Bionic Balls]

you what? can you post me some more info on that please

[omgnoseat]

I thought it was clear about this, but i'm talking about my hands, not forearms, sorry should have pointed that out

Is there any ''ideal'' brake lever positioning that most riders use? pictures would be handy here

[Tomm]

you what? can you post me some more info on that please

Yeah, it's what's called a fasciotomy - you release the layer enclosing the muscle, so pressure doesn't build up in the muscle too much (which is what causes compartment syndrome). Here's the article:

http://www.stanislausorthopedics.com/armpumpandmotocross.htm

I thought it was clear about this, but i'm talking about my hands, not forearms, sorry should have pointed that out

Is there any ''ideal'' brake lever positioning that most riders use? pictures would be handy here

I don't think so, just have a play around. I have seen everything from the lever horizontal, to vertically pointing down (urgh) and from virtually no lever movement to squeezing the lever to the bar before it bites (my favourite). So yeah, just experiment.

However, some people say draw a line through your arm when you're riding and that should be the lever angle. Obviously this depends on the situation though - if you're hanging off the back tyre it's different to if you're leaning forwards. I'll try and do a picture if you don't get what I mean.

[omgnoseat]

Yeah, it's what's called a fasciotomy - you release the layer enclosing the muscle, so pressure doesn't build up in the muscle too much (which is what causes compartment syndrome). Here's the article:

http://www.stanislausorthopedics.com/armpumpandmotocross.htm

I don't think so, just have a play around. I have seen everything from the lever horizontal, to vertically pointing down (urgh) and from virtually no lever movement to squeezing the lever to the bar before it bites (my favourite). So yeah, just experiment.

However, some people say draw a line through your arm when you're riding and that should be the lever angle. Obviously this depends on the situation though - if you're hanging off the back tyre it's different to if you're leaning forwards. I'll try and do a picture if you don't get what I mean.

ok thanks alot

edit: took a look aroudn and i noticed that most people with my setup (stem rise/length, bar position) have their brakes a bit more up than me, I will try and see if that helps tomorrow

Edited April 7, 2007 by Meteor~

[Tommy d]

And i ride 2 hours+ each day, 5 days a week, so i guess that riding more won't solve the problem

I don't know about everyone else, but I find if I ride 2 days back to back my body won't thank me. Obviously riding often will keep you fit and build muscles etc but I find I have to have a day off in between otherwise stuff gets sore.

[omgnoseat]

I don't know about everyone else, but I find if I ride 2 days back to back my body won't thank me. Obviously riding often will keep you fit and build muscles etc but I find I have to have a day off in between otherwise stuff gets sore.

Weird, ecspecially with the smooth riding you have

I do get sore muscles sometimes, but never bad enough to hold me back

I'm not busting out anything above bar height, so it might be because i don't use as much power moves as you

[James Quigley]

I am the king of hand cramp!

I dont usually suffer during natural, other than the usual arm pump, it's more on street.

I'm fine unless I cram loads of Redbull into my system and go mad for about 30 mins, then my hands 'lock up', this is meant literally, I have to beat my hands off the bar and prise my fingers open, it's messed up.

No idea what causes it, but it's a pain in the arse.

[ScotchDave]

Warm up and down and you'll feel a lot better the next day...

[RobinJI]

I find the best position at least to start with and work in whatever direction feels better to you is to have the levers at about 45deg (I just put my hopes reservoir so the tops level) and so the breaks lock where the part of the lever blade you actually pull on is parallel to the bars. Give this a try for a while, and see if its comfy. I definitely find that having the levers pointed any further down than this can hurt my hands a fair amount.

Also what break set-up are you running? it may be too stiff. That can definitely hurt your fingers when riding for prolonged periods.