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Got a fright last weekend as I went out on a bit of a hillier, lumpier gravel ride than I have been on for a while (winter has mostly been road, relatively flat muddy CX, or indoors).
I've obviously got a bit wimpy over the winter and was struggling to hold on comfortably over the fast bumpy sort of stuff I have fond memories of skimming over last summer...
Definitely some work to do with brake level position etc. as I think I must have changed a few things over winter which leaves me reaching too far for the brakes when I'm in the drops, but otherwise I think I need to toughen up!
Given that I can only squeeze in a few hours riding a week at the moment (and midweek is all indoors to make use of what little time I have) what's a useful strength workout to maintain grip strength etc? I seem to remember from my student downhill days that powerballs were supposed to be good (those gyroscopic things)? Once mornings and evenings get brighter I can start just riding more but for now that's not really an option.
Will do the usual trawl of Youtube etc. for strengthening videos, just curious what other people do.
Ta
(awaits avalanchet of euphemisms and ****ing jokes 😎 )
Planks, lots and lots of planks. It's not about toughening your forearms is about getting weight off them.
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^well the image didnt work, but one of those squeezy grip things.
I use the same in preparation for a weeks alps riding.
Different application, same problem.
Keep it loosey goosey mang
Something like this?
planks
Excellent, they are becoming part of my daily routine anyway.
getting weight off them.
Actually that was a very useful reminder, I was experimenting with wider pedals on the gravel bike to emulate the stance width/q-factor of my MTB and the perception I got was that it was tilting my weight forward, I finished the ride by shifting the saddle forward 1cm but didn't have enough time to test it. Might have explained why arms were feeling it...
Loaded carries would be my recommendation - pick up a pair of something (Kettlebells, dumbbells, large books) and walk as far as you can before your grip fails.
NB Pinch grip with books is quite thumb specific.
Also one sided / assymetric carries (aka suitcase walks) and very good for your core - train the obliques.
Have you actually lost that much condition over the winter or is it all in your head from not actually riding outside. CX racing will provide you with enough of an upper body / core workout to keep you in shape
I liked those loaded carries although my obliques fatigued quicker than my grip with a 16kg kettlebell in one hand! I have already been trying to work my obliques more anyway so that's a great two-birds-with-one-stone exercise.
Have you actually lost that much condition over the winter or is it all in your head from not actually riding outside. CX racing will provide you with enough of an upper body / core workout to keep you in shape
Quite possibly, it has been a rubbish winter for any proper outdoorsy riding for various reasons.
I never actually managed any CX racing, I started doing some training rides etc. but there was obviously some underlying issue with hips/low back so I've spent more time in gym and then rebuilding on gentle road/roller rides, hence lack of any real 'bumpy' action.
But yeah, gripping bars too tight from lack of confidence might have been it, plus I was on 33mm CX tyres @ 45psi instead of 40mm gravel tyres @ 35psi so probably feeling the bumps more than I was used to. I'm going to adjust brakes so I'm not reaching too far and I think it's time to remove a layer of bar tape, double wrapping has always felt a bit 'coke can' to hold on to, probably hasn't helped.
Given the routes I have planned this summer I reckon a bit of extra conditioning wouldn't hurt though...
I'd suggest training like a climber if you want to improve forearm/grip strength - buy/make a fingerboard if you have somewhere suitable to mount it, but take it steady!
If you're into data, buy a hand dynamometer, they're pretty cheap on Ebay / Amazon and track your progress. Although to be fair, probably only used mine a few times. 50kg grip strength IIRC.
Use 2 fingers rather than 1?
Discs or are you still on V's?
gripping bars too tight from lack of confidence might have been it
I find Gloves are often a factor with this too, even thin ones can introduce a bit of squirm under my palm, I can easily end up 'over-gripping' as a result and it causes a bit of hand/forearm ache as a result (all the ligaments pull through your forearms), if it's not too cold riding gloveless helps me a lot.
Otherwise making a conscious effort not to grip the bars too tight for too long, try to unweight them now and then and shift my grip, regularly... Oh and taking a few Psi out of the front tyre can help, it's your only real suspension (unless you have a redshift stem).